Muscle Building Meal Plan - Built With Science

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muscle buildingmealplan

muscle building meal planThis meal plan is designed for you to use to pack on size and build muscle. Thus, you willideally want to be eating at a calorie surplus. To do so most effectively with this meal plan,please read through the below notes and steps. This meal plan comes up to a total ofaround 2,700 calories. This is likelyaround the ideal calorie intake to buildmuscle for most lifters who currentlyweigh around 150-170lbs (68kgs77kgs). If you don’t fall within the aboveweight range OR simply want to gauge ifthis calorie intake is optimal for you, thenperform the below step. To manually calculate how many caloriesyou’ll need to optimally build muscle,a simple way to do this is to multiplyyour bodyweight in lbs by 15 andthen add 250-500 to this dependingon your training experience. If you’re abeginner with less than a year or two oflifting experience in the gym, you canopt for a more aggressive surplus byusing the higher end of the range (e.g.add 400-500) whereas if you’re a moreexperienced lifter, you can opt for thelower end of the range (e.g. add 250300). This will give you a rough indicationof what your “muscle building calorieintake” should be. For example: let’s say you’re abeginner who weights 150 lbs.150 x 15 2250. Add 400 to this andyou get 2,650 calories, which would beyour goal calorie intake. As you progress with this meal plan,you will be gaining weight. You wantto aim to gain around 1-2% of yourbodyweight per month. If you’reundershooting or overshooting basedon this goal, then adjust your meal planaccordingly by increasing or decreasingyour calorie intake. This meal plan is ideal for those workinga 9-5 job and is structured in that fashion.If you workout at other times during theday, then you can simply move yourpre-workout (which is also yourimmediate post workout) meal and rearrange your day/meals accordingly. To periodize your diet overtime tomitigate excess fat gain, it would bewise to transition to a 1 month caloriedeficit after every 3 months or so ofbeing in a surplus. This can be done inthis meal plan by simply cutting downthe calorie intake to roughly 1,900to 2,300 calories. This is easily done bydecreasing some of the servings of thecarbs (e.g. use less oats, sweet potato,and rice) and/or decreasing some of theservings of the fats (e.g. use less peanutbutter, walnuts, swap eggs for eggwhites, etc.).And that’s pretty much it! Enjoy and let me know how you like the meals by sharing andtagging me on social media (@jeremyethier)!

muscle building meal plan1 DAYmeal planApple Cinnamon OatmealMEAL 1Scrambled Egg Whites with Peppers & KaleMEAL 2Arugula Salad With Salmon & Sweet PotatoMEAL 3Peanut Butter Rice Cakes, Banana, & Protein ShakeMEAL 4Turmeric Chicken with Brown Rice and VeggiesMEAL 5Yogurt Parfait

muscle buildingMusclemeal planBuilding Meal Plan1 DAY1 daymeal planMeal PlanCaloriesMeal mgPotassium5502mg

Apple Cinnamon OatmealApple Cinnamon Oatmeal5 ingredients · 15 minutes · 1 serving5 ingredients · 15 minutes · 1 servingDirections1.2.Add the milk, 3/4 of the diced apple slices and cinnamon to a medium-sized pot. Bring toa gentle boil over medium heat and then add the oats. Cook until oats have absorbed allthe liquid.Transfer to a bowl and top with almond butter. Top with remaining diced apple slices.Enjoy!Ingredients45 grams Oats (quick or rolled)1 cup Low Fat, 1% Milk (or dairy alternative ofchoosing)100 grams Apple (peeled and finely chopped)1 tsp CinnamonNotes1 1/2 tsps Almond ButterMeal TimingEat this meal within 2 hours of waking up.NutritionMeal 1 Calories & MacrosFor Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of ose FreeSubstitute any dairy alternative for the milk.Gluten-FreeUse gluten-free certified oats if needed.AppleA tart apple like a Granny Smith or Macintosh works best for this recipe.Jeremy Ethiercontact@builtwithscience.comAmount per m164mgMonounsaturated4gPotassium339mg

Scrambled Egg Whites with Peppers & KaleScrambled Egg Whites with Peppers & Kale4 ingredients · 15 minutes · 1 serving4 ingredients · 15 minutes · 1 servingDirections1.Heat a skillet over medium heat with non-stick spray. Add the red bell pepper and kaleleaves and sauté until softened, about 5 to 7 minutes.2.While the veggies are cooking, mix the egg whites into a bowl and season with salt andpepper. Beat gently with a fork until well combined.3.Push the veggies to one side of the pan, and pour the beaten eggs into the empty side.Use a spatula to scramble, slowly incorporating the veggies once the eggs are no longervery wet.4.Ingredients1/4 Red Bell Pepper (sliced)15 grams Kale Leaves (chopped)120 grams Egg WhitesSea Salt & Black Pepper (to taste)NutritionAmount per servingDivide between plates and enjoy!NotesMeal TimingEat this meal within 2 hours of waking up.Meal 1 Calories & MacrosFor Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of carbohydrates.Leafy GreenSubstitute spinach, mixed greens, or arugula for the kale.Bell PepperOmit if you'd like.Jeremy gSodium208mgMonounsaturated0gPotassium311mg

#BuiltWithScience programsWANT TO KNOW EXACTLY WHAT TO EAT AND HOWMUCH TO EAT WEEK AFTER WEEK, MONTH AFTERMONTH, SO THAT YOU CAN CONTINUE TO BUILDMUSCLE IN THE MOST EFFECTIVE WAY POSSIBLE?That’s exactly what my #BuiltWithScienceprograms are designed to do.We show you step by step with oursoftware how much your specific bodyshould be eating to see the best results,and then pair this with an optimizedworkout plan designed for you to pack onlean muscle as fast as possible(and without the fat!).It’s how thousands of our members likeKevin are seeing amazing results andbreaking through plateaus in such a shortamount of time.To join the family and get started today,click the button below to discover which ofour programs would be best suited for youand where your body is currently at:CLICK HERE TO DISCOVER THE BEST PROGRAM FOR YOU

Arugula Salad With Salmon & Sweet PotatoArugula Salad With Salmon & Sweet Potato9 ingredients · 15 minutes · 1 serving9 ingredients · 15 minutes · 1 servingDirections1.Heat a skillet over medium heat. Season the salmon with salt, then add it to the pan skinside down, cooking for about 4 to 5 minutes. Flip and cook for an additional 1 to 2minutes, until the flesh is opaque throughout.2.Meanwhile, steam the diced sweet potatoes.3.Add the arugula to a plate and top with the cucumber, avocado and fig. Drizzle olive oilover top and squeeze the lemon juice. Mix together well and place the salmon on top.Eat the sweet potato on the side. Enjoy!NotesIngredients113 grams Salmon Fillet (about 4 oz)1/8 tsp Sea Salt1 1/2 tsps Extra Virgin Olive Oil2 tsps Lemon Juice40 grams Arugula1/4 Cucumber (sliced)40 grams Avocado (sliced)1 Fig (optional, quartered)Meal TimingEat this meal 3-5 hours after last meal.250 grams Sweet PotatoMore FlavorAdd additional seasoning to the salmon such as cayenne, chili flakes or other herbs andspices.NutritionAmount per d 11gJeremy mg

Peanut Butter Rice Cakes, Banana, & Protein ShakePeanut Butter Rice Cakes, Banana, & Protein Shake5 ingredients · 5 minutes · 1 serving5 ingredients · 5 minutes · 1 servingDirections1.Spread peanut butter over top rice cakes and sliced banana pieces on top. Mix proteinpowder with milk and shake until incorporated. Enjoy!NotesMeal TimingEat this meal within 1-2 hours before your workout.Post-WorkoutWe would recommend consuming 1/2 of the protein shake prior to your workout, and saving1/2 of the protein shake for post-workout for optimal recovery.Jeremy Ethiercontact@builtwithscience.comIngredients2 Plain Rice Cake1 tbsp All Natural Peanut Butter (or almondbutter)120 grams Banana1 cup Low Fat, 1% Milk35 grams Whey Protein PowderNutritionAmount per ted4gPotassium716mg

Turmeric Chicken with Brown Rice and VeggiesTurmeric Chicken with Brown Rice and Veggies7 ingredients · 30 minutes · 1 serving7 ingredients · 30 minutes · 1 servingDirectionsIngredients1.Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper.175 grams Cooked Brown Rice2.Cook the brown rice according to the directions on the package.3.While the rice cooks, toss each chicken breast in the extra virgin olive oil, turmeric, saltand pepper. Transfer to the baking sheet and cook for 25 to 30 minutes or until cookedthrough.113 grams Boneless, Skinless Chicken Breast(about 4 oz)4.Steam the zucchini and broccoli together until softer in texture.5.Once the chicken, vegetables, and rice are cooked, divide between plates and enjoy!NotesMeal TimingEat this meal 1-2 hours after your workout.More FlavorAdd garlic powder or cayenne pepper.Jeremy Ethiercontact@builtwithscience.com1/2 tsp Extra Virgin Olive Oil1/3 tsp Turmeric150 grams BroccoliSea Salt & Black Pepper (to taste)100 grams ZucchiniNutritionAmount per ssiumCalories1133mg

Yogurt ParfaitYogurt Parfait8 ingredients · 5 minutes · 1 serving8 ingredients · 5 minutes · 1 servingDirections1.Divide yogurt into glasses or bowls. Mix in powdered peanut butter and stevia (to taste).Top with berries, dates, chia seeds, and crushed walnuts. Enjoy!NotesIngredients300 grams Non Fat (0%) Plain Greek Yogurt50 grams Blueberries50 grams Raspberries30 grams Pitted Dates (diced)Meal TimingEat this meal within 1 hour before bed.1 1/2 tsps Chia Seeds20 grams Walnuts2 tbsps Pb2 Powdered Peanut ButterStevia (to turatedJeremy Ethiercontact@builtwithscience.comAmount per nounsaturated2gPotassium1028mg

ADDITIONAL COMMENTSI HOPE THIS PDF IS USEFUL FOR YOU!I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that youshow your support for my work and connecting with me on my social media platforms where I sharemore informative content on a regular basis:instagram BUILTWITHSCIENCE.COM

DisclaimerThe content provided in this PDF is for informational andeducational purposes only. Jeremy Ethier is not a medicaldoctor, psychologist, therapist, nutritionist, or registered dietitian.The contents of this document should not be construed asmedical, psychological, dietary, nutritional, or healthcare adviceof any kind. The contents of this document are not intendedto diagnose, treat, cure, or prevent any health conditions, norare they intended to replace a physician, dietitian, nutritionist,or other qualified healthcare professional’s advice. You shouldalways consult your physician, dietitian, or other qualifiedhealthcare professional on any matters regarding your health,engagement in physical activity, and/or diet before startingany fitness program or meal plan to determine if it is suitablefor your needs. This is especially important if you (or yourfamily members) have a history of high blood pressure orheart disease, if you have ever experienced chest pain whileexercising, or if you have experienced chest pain in the pastmonth when not engaged in physical activity. You should alsoconsult your physician, dietitian, or other qualified healthcareprofessional before starting any fitness program, meal plan, ordietary regimen if you smoke, have high cholesterol, are obese,or have a bone or joint problem that could be made worse bya change in physical activity or diet. Do not start or continueany fitness program, meal plan, or dietary regimen if yourphysician, dietitian, or health care provider advises against it. Ifyou experience faintness, dizziness, pain, shortness of breathor any other form of discomfort at any time while exercising orwhile following any meal plan/dietary regimen, you should stopimmediately. If you are in Canada and think you are having amedical or health emergency, call your health care provider, or911, immediately.Please note the following: any and all exercise that you do as a result of what youread in this PDF shall be performed solely at your ownrisk; any and all meal plans that you follow or adhere to as aresult of what you read in this PDF shall be used solely atyour own risk; and any and all foods or beverages that you consume as aresult of what you read in this PDF shall be consumedsolely at your own risk.No part of this report may be reproduced or transmitted inany form whatsoever, electronic or mechanical, includingphotocopying, recording, or by any informational storage orretrieval system without the express written, dated, and signedpermission from the author (Jeremy Ethier). All copyrights arereserved. Built With Science may not be copied or used forany purpose without express written consent.

muscle building meal plan This meal plan is designed for you to use to pack on size and build muscle. Thus, you will ideally want to be eating at a calorie surplus. To do so most effectively with this meal plan, please read through the below notes and steps. This meal plan com

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