Jeremy Ethier
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:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Best%20meal%20plan%20to%20build%20muscle%20Jun%2021%2F2020
DOWNLOAD THE MEAL PLAN HERE:
https://builtwithscience.com/musclemealplan
Subscribe to my channel here:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Filmed by: Bruno Martin Del Campo
MUSIC:
#Meal #Plan #Build #Muscle #Faster #EAT
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Here’s a link to the free downloadable meal plan I mentioned in the video: https://builtwithscience.com/musclemealplan/ . Give the meals a shot and let me know what you think! Hope this helps!
BIONIC 😂😂😂
Amazing explanation and well put together in a way that is easy to understand and follow. Thanks!
i did a diet of mostly rice lean meet and olive oil and didn't gain much muscle thought maybe i needed to eat more Fuits and vegetables.
Bro if u eat 40g of protein roght b4 bed. You wont be able to sleep and are gonna have bad stomach pain.
🇵🇭🎉
What’s that strawberry with cheese cream
Drinkng alot of milk at night good?
Take a breath dude
I wish they could start saying what's needed in layman's terms because its more confusing to have to switch to Google to learn the meaning of these words.
The meal plan will never arrive
great video, I will prioritize more consistent protein intake. Is there any research on this about fasting in the morning first?
I hate myself lowk
People have time to eat multiple times a day? 😭 i can only eat once max twice a day… is there a solution for that lifestyle?
I must have some unknown health issue going on, because I just can't gain muscle like I did years ago. I went from 155-190lbs , took a few years off and got back at about 3 years ago, but I haven't been making any gains. I look decent, but im stuck at 170 lbs. I eat about 5 meals a day, very clean and strict diet, train hard, get plenty of sleep… I wonder if it's a gut health issue and nutrients and proteins aren't being absorbed properly.
Something really wrong about that butter vs olive oil study.
1g of butter =/= 1ml of olive oil in density and calories. There should be only 1 independent variable.
Also, I don't think it is realistic that anyone will take a standardized diet plus 25g of butter or 25ml olive oil in 2 weeks. It is way too much, 5-10ml sounds more reasonable.
I’m just here to kind of check it out. I’ve pretty much been doing this and the results are insane. I work construction on the road and for the last two years I’ve been eating out for every meal. I quit drinking Red Bull and the only sugars I’ve been getting have been from my apple at lunch, and a protein bar in the morning. I can’t believe how easy it’s been to shed fat and build muscle over the last two months. It really hasn’t even taken will power. And I’m a chronic smoker and beer drinker.
wow it got me egain spend 30 min on filling out a stupid plan to then say its paid for wy dont dey tell it infront thanks for waisting my time but keep up the good video s
There are many videos suggesting Whey isolate is not good for kidney etc. Dr Berg being one of them. Any suggestions here would be helpful.
The best thing to eat to make your muscles grow is dbol or tren
Man im doing this for my gf
Awesome , brilliant , keep uploading , great work
Large butt boob nani ko pasand biwi ko enjoy kartay,ahmed ki kanjari agar gali buna tha tuo pakistan kun?
I think nutrition is the hardest part of getting fit. Training is simple but sticking to you diet takes effort
Been lifting weights for like 10 months and I’m getting stronger but not looking better so hence the vid
Can't count how many times you said 'study'. Thank you.
These guys who ,,wanna,, change their life at 2 am this is not gonna work you dont have that mentality. 🤡
It ain't free lads save 10mins and don't follow the link and instead read the description cause that's where the meal plan is lol free of charge otherwise if your looking for a potentially reliable meal plan follow the link 69$ – 150$ that's the costs for a paid personal plan you answer questions keep pushing to do your best and good luck on your journey 💯
Great video
But to digest properly we shouldn't eat before sleeping so should we eat protein 1h before ?
Where is the diet ? You wasted my time
Just give the plan. Don’t talk too much shit
Dude literally getting biriyani ad in this video…!!😂😂😂
Struggling to bulk up? I get it. Alpino oats and High Protein Peanut Butter are the bestttttt! It has protein and fiber, which keep me satisfied and fueled all day. No more unhealthy snacking or bland shakes. Alpino is the key to seeing real results in my muscle-building journey!!
Struggling to bulk up? I get it. Alpino oats and High Protein Peanut Butter are the bestttttt! It has protein and fiber, which keep me satisfied and fueled all day. No more unhealthy snacking or bland shakes. Alpino is the key to seeing real results in my muscle-building journey!!
@AlpinoHealthFoods