The Best Meal Plan To Build Muscle Faster (EAT LIKE THIS!)

You need to make sure you’re accomplishing 3 things for an effective muscle building diet plan: eating at a slight calorie deficit, eating adequate protein every day, and not eating like complete crap. These will account for let’s say 90% of the muscle growth you experience from your bulking meal plan. But what muscle building foods and nutrition tips can we incorporate to get that extra 10%? Well, there are a few additional things we can do when it comes to how to diet to gain muscle and what to eat to build muscle faster that can help speed up the muscle building process. And I’ll show you exactly how to do just that and provide you with a sample muscle building meal plan here.

The first thing you’ll want to do for an effective muscle building diet plan is take your daily protein intake and spread that out into ideally 4-5 meals throughout the day with each of them having a minimum of 20g of protein. It also makes sense to ingest an adequate amount of protein shortly before sleep since that’s the longest period you’ll go without food. That’s also why you might want to bias a little more of your daily protein towards this pre-sleep meal with at least 40g of slow digesting protein.

The next tip here is to incorporate “muscle building foods”. First, you want to opt for high quality protein sources that are not only high in leucine content, but also high in digestibility. In addition to this, you can opt for more unsaturated fats as opposed to saturated fats, which may bias more of the weight you put on to be muscle as opposed to fat. Olive oil and salmon specifically are two unsaturated fat sources I’d highly recommend incorporating in your muscle building diet.

Now the last tip when it comes to how to diet to gain muscle here is to periodize your diet. Although we want most of the weight you put on to be muscle, it will always come with a bit of fat gain with it. And as your body fat creeps up during a bulk, you actually become less efficient at putting on muscle. Meaning, that as you continue to gain weight and your body fat slowly creeps up, then it would be best to occasionally “re-sensitize” your body for more efficient growth by stripping off some of the excess fat you put on before you continue to focus on gaining more weight again.

So, to sum up all the muscle building nutrition tips covered:

1. Evenly distribute your protein throughout the day into 4-5 meals, each consisting of at least 20g of a high quality protein source. Biasing more of your protein (at least 40g) towards a pre-sleep meal is also a good idea to stimulate protein synthesis overnight.

2. Optimize your food choices. Opt for higher quality protein sources and incorporate more unsaturated fat instead of saturated fat (olive and salmon oil may be the most beneficial). This may enable more of the weight you gain to be muscle as opposed to fat.

3. Periodize your diet by transitioning through phases of a calorie surplus (e.g. 3 months) with phases of a calorie deficit (e.g. 1 month). This way you’ll be able to occasionally re-sensitize your body to put on muscle more efficiently.

All in all, guys, I hope that you were able to see that it’s the little details like this that really do make all the difference in the long run. And for a step-by-step program that shows you not only how to approach your diet and what to eat, but also pairs this with a weekly workout plan so that you can build lean muscle as efficiently as possible with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

DOWNLOAD THE MEAL PLAN HERE:

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Filmed by: Bruno Martin Del Campo

MUSIC:

[crawlr]

My brain at 2am: I’m going to change my life habits

[americohagim]

The hardest part about lifting isn’t the weights, but the nutrition

[GreyGoose]

Recap:
1) Eat high levels of proteins 4 times a day consistently (20g of proteins minimum)
2) Eat avocados, Yogurt, Nuts, Salmon and Chicken
3) Sleep well and timely
4) Big dinner
5) Hope genetics blessed you
6) Proteins powder and eggs

[HMPRODIGY]

So everything and I mean EVERYTHING, revolves around Consistency

[hakonaakere]

That was exactly what I needed. I feel like I know enough about the training part, but not enough about nutrition, and this helped a lot. Going to the gym for my first time tomorrow!

[thekidsnextdoor.]

This made me rethink so much I realized I need to stop skipping meals and start eating more muscle building foods well somethings were really hard to understand

[antoniorios]

This is the toughest part of maintaining growth and weight loss when working out, thanks for keeping me motivated
You are the plug

[rb]

Not only did you state what steps to take when building muscle, but you also explained the science behind it and why it makes sense. Thank you!

[yiriyahu]

I just started using olive oil a while back
One of the best decisions ever made
Plus it makes the food tastier whether
It is a salad or just cooked food .

[hazerezee]

I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge diet, I started gaining muscle fast!

[orion]

All this sounds great tonight but.... tomorrow morning, I'm gonna eat a big bowl of Lucky Charms and then eat lunch at Wendys.

[bboystance]

Mad respect Jeremy for admitting mistakes! Keep growing and keep putting out quality videos with quality research.

[stormshadowk]

Im 43. Ive never gone to the gym. Ive trained jiu jitsu actively for decades, but never bothered with lifting weights OR watching my diet. In short I eat total garbage. Today I signed up for a one year gym membership with a weekly one hour personal trainer session. My plan is to train monday through thursday. Downloading your diet plan and starting it TODAY. Cant wait. Thank you for sharing this. Kind regards, Norway.

[wardednickel]

i love how this dude shows all the science behind it

[chrismarklowitz]

Video Notes:
Eat at least 20g of protien for 3 meals and your final meal being right before you go to bed containing at least 40g of protien. 1:48 3:29

Eat more of muscle building foods (Ex. Milk and chicken breast) or if you decide to eat non muscle building foods(Plant based protien) increase the amount/variety 4:36

Eat more unsaturated fats as opposed to saturated fats for your fat macro needs(Ex. Olive oil/salmon/nuts) 5:12 5:56 6:19

Eat at a caloric surplus(Bulk) for 3 months and then eat at a caloric deficit(Cut) every 4th month in order to prevent a high body fat percentage which leads to less efficient muscle gain 9:09 8:25

Video Summary: 9:33

[theear]

This man is the only person I know giving FREE pdfs that actually help you in the gym. PROTECT HIM AT ALL COSTS🙌🏽

[dmdcykey]

Perfect timing, I just sat down last night and was compiling a new workout routine that included meal timing and quantities. Thanks again for your phenomenal content, Jeremy, you always bring the best videos.

[DrSwole]

Jeremy on the ball with new research as usual. Thanks for the tips 🔥

[laizerwoolf]

I really love the way you put what you say in the description. It really helps people who dont have time to watch the whole video.

[TraiythLeffler]

You've proven you are bloody man Jeremy. You have taken criticism on the chin, acknowledged it and taken it in stride, I have just subscribed to you for that alone man, huge props to you, you've got bigger balls than half the YouTubers out there today. Props man!