MuscleLibrary.com - Muscle Building Nutrition and Supplement Plan

Here I provide a nutrition plan suitable for mass gain. The post-workout meal is added in post-workout on weight training days only. Assuming 3 days per week weight training, and 4 days per week off or cardio, this gives an average of 3500 calories daily.

You may need to increase or decrease total calories based on your needs, but this provides a starting point. As most people cannot handle large meals, the addition of more 500 calorie meals may be helpful. You should prepare foods in advance (eg. cook your chicken and rice on the weekend). Just remember, meats are generally safe in the refrigerator for 3-4 days, so past that, freeze them ahead.

For an approximation of your caloric needs to gain muscle, I suggest using the maintenance calorie calculator here, and adding 300-500 calories (the lower number if you gain fat easily, and the higher number if you don't). Then adjust the plan below as needed.

You should expect to gain at most 4 lbs a month at first, and later on, 2 lbs a month. If you are gaining too fast or too slow, also adjust accordingly.

Any of the first 4 meals will work great for preworkout meals. Make sure if your workout is after a heavy meal you leave enough time between the meal and your workout so you do not get sick. For post workout, you will want to get 0.5 grams of carbohydrates per pound of bodyweight. You do not have to drastically limit fats post workout. Remember, your preworkout will already be fueling your muscles and there is no "hurry" to get the nutrients in.

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Premade Muscle Building Plan

Nutrition and Supplement Plan

3500 Calorie Nutrition Plan

Meal 1

Choice A (559 calories, 29 g fat, 42 g carbs, 5 g fiber, 35 g protein)

Choice B (508 calories, 21 g fat, 49 g carbs, 5 g fiber, 41 g protein)

Meal 2

Choice A (497 calories, 11 g fat, 53 g carbs, 8 g fiber, 46 g protein)

Meals 3 & 5

Choice A (578 calories, 14 g fat, 72 g carbs, 12 g fiber, 44 g protein)

Choice B (540 calories, 20 g fat, 56 g carbs, 9 g fiber, 35 g protein)

Meal 4

Choice A (753 calories, 36 g fat, 54 g carbs, 10 g fiber, 53 g protein)

Choice B (662 calories, 18 g fat, 89 g carbs, 19 g fiber, 40 g protein)

Choice C (746 calories, 23 g fat, 75 g carbs, 11 g fiber, 56 g protein)

Meal 6

Choice A (258 calories, 4g fat, 23 g carbs, 2g fiber, 32g protein)

Choice B (275 calories, 11g fat, 17 g carbs, 1g fiber, 26g protein)

Post-Workout (weight training days only)

Choice A (580 calories, 7 g fat, 92 g carbs, 9 g fiber, 42 g protein)

Totals on Off/Cardio Days (these vary, used all A choices here):

Totals on Weight Training Days (these vary, used all A choices here):

Average calories assuming 3 weight training days and 4 off/cardio days (these vary, used all A choices here):

Supplements

Daily

Pre-workout

Post-workout