Muscle Gain Diet Plan Pdf 133604 | Fit 100 Nutrition Muscle Gain 1

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Muscle/Strength Gain
Nutrition Overview

Disclaimer: It is important that you understand that
this guide is only advice. It should not be substituted
for medical advice. It is not intended for pregnant or
breast feeding women.

What is Most Important?
You cannot out train a bad diet. And yes it is aspect number one before you address
true that abs are made in the kitchen, not in aspect number two.
the gym.
Nutrition Hierarchy of Importance
There are many things within nutrition to 1. Calories
consider. The purpose of this guide is to 2. Macronutrients and Fiber
highlight and educate you on which aspects 3. Micronutrients and Water
are most important for you. I have arranged 4. Meal Timing and Frequency
the aspects of nutrition plan by order of 5. Supplements
importance. Tackle them one by one. Meet

1 – Calories - These are your Commandments

You MUST live by these:
Caloric Surplus
• To gain weight I must be in a caloric A caloric surplus is when your calories in are
surplus, I must eat more than I burn. more than your calories out. Calories in
• To build muscle (and thus strength), come from food and liquids. Calories out
at an optimum rate, I must be in a come from any energy your body expends,
caloric surplus and do progressive this includes energy your body expends
weight training. sleeping, breathing, digesting food, thinking,
• I can build muscle, get stronger and moving and exercising.
lose fat all at the same time, and
without changing weight, but my rate Caloric Maintenance
of progress will be more gradual. Caloric maintenance is when your calories in
matches your calories out and thus your
A calorie increase alone is not enough for bodyweight stays the same. If you get bigger
muscle gain. You need to weight train in a and stronger, through weight training, your
progressive way for effective muscle gain. body is most likely changing shape even if
Resistance training promotes muscle your bodyweight isn’t changing. You will be
growth and will reduce fat gain while building muscle and losing fat at the same
you’re in a calorie surplus. time.

© 2018 FIT 100 www.fit100hq.com 1 FIT 100
Tracking and Adjusting are also fine (they are typically less fiber
I recommend you take progress pictures and dense and there isn’t a whole lot of
track your bodyweight, and body fat, using difference in nutritional density).
this simple online calculator once a month.
To calculate your calorie needs you can use Try and avoid the majority of sugar and
this simple online calculator. You use the processed foods. Typical processed foods
myfitnesspal app to track your calorie intake. include sweets, chocolate, crisps, take away
From there your can make the necessary and fizzy drinks.
adjustments using the example below.
Tips:
Sedentary you: If you’re really struggling to put on weight
• Burns 2500 calories a day think about adding bread, milk, nut butter
• You burn more calories in the 23 and even ice cream to your daily snacks.
hours of the day than in the 1-hour of These are all calorie dense and easy to
cardio/weight training he does. consume. The best time to consume these
You doing 5 hours of exercise a week: would be after main meals because if they
• Burns 2900 cals a day. That’s an are consumed prior to main meals, you might
additional 400 calories from exercise. not finish your dinner! Just don’t eat ice
• To gain weight (muscle) you must eat cream every morning for breakfast.
3400 cals (+500) consistently.
Fullness
Meals If you’re trying to gain weight eat as much as
Aim to eat 3-5 meals a day with protein, fat you can as fast as you can at each sitting. Of
and carbs at each. I recommend carbs at course be as polite as you can in the
every meal if you’re really struggling to put process. After about 20 minutes of eating
on weight. Full fat milk, pasta and bread can your body sends out signals to quell your
be go to options. White pasta, rice and bread hunger.

2 - Macronutrients
Protein is the most important macronutrient to consider, then fat, and then carbs.

Protein Fat
Poultry, Red Meat, Fish, Whey Protein, Eggs Fish, Nuts, Seeds, Olive Oil
• Meat cuts should be preferably lean, • Saturated, monounsaturated and
trimmed and skinless. polyunsaturated fats are al good
• If you’re buying ground meat sources of fat.
preferably get it lean. • Aim to consume 1/3 saturated, 1/3
• Fish is generally lean. monounsaturated and 1/3
• Whey Protein is one of the best polyunsaturated fats in your diet
sources of protein. • Fish is a great source of good fats.
• Proteins main function is growth and • Fats play a key role in brain, nerve and
repair. hormone function.
• Aim for 2g of protein per kg of desired • Avoid hydrogenated fat as much as
bodyweight per day. possible.

© 2018 FIT 100 www.fit100hq.com 2 FIT 100
Carbs
Rice, Porridge, Pasta, Bread, Potatoes macronutrient, thus it’s typically the
• People’s tolerances to carbs vary macronutrient that is most widely
dramatically (due to insulin reduced in diets.
sensitivity). Weight training and high • Our main energy source is carbs.
intensity interval training improves
insulin sensitivity. Other Macronutrients: Water, Fiber
• Carbs are the only non-essential
3 - Micronutrients
Vitamins and Minerals sporting and general population. Your
You must consume your fruit and veg! immune system will be compromised if you
Multivitamins are not a substitute! don’t eat enough of these. Get to 5 a day,
Eat all the Colours of the Rainbow then get to 10 a day and stay at 10 a day. It
is well supported that fruit and veg help
Experiment with different coloured fruit and prevent chronic disease.
veg. This is incredibly important for both the

4 - Nutrition Timing
Whether you eat everything at one sitting or I’m not saying that nutrition timing is
throughout the day it doesn’t matter, the only completely irrelevant. What I’m saying is that
thing that matters is your daily total intake. it pales in comparison to your daily total
Whether your post workout meal is 10 mins, intake of food. There is benefit to eating
1 hour or 10 hours after your workout it more than once per day. You should aim to
doesn’t matter, the only thing that matters is have a meal 3-5+ times a day depending on
your daily total intake! your goal.

5 – Supplements
I recommend taking vitamin D and fish oils Fish Oil
as general health supplements. These Nine grams on a teaspoon in the morning
provide benefits for bone structure with breakfast. Take this alongside a
support, mood state, blood pressure and vitamin D supplement if you are taking
much more. both. If you have a diet high in oily fish you
Vitamin D do not need to take this supplement.
1,000 - 2,000 ius in the morning with Learn more about fish oils.
breakfast. Take this alongside a fish oils
supplement if you are taking both. If Additional Supplements
you’re spending a day in the sun you don’t These are not necessary. However the two
need to take a vitamin D supplement. supplements I would recommend for
Learn more about vitamin D. muscle gain are Creatine (5g/day with a
meal) and Whey Protein to assist in
reaching your daily protein needs.
© 2018 FIT 100 www.fit100hq.com 3 FIT 100
Food Choices
This is your list of foods that are in and Vegetables and Fruits (non
foods you should try and avoid. You will see starchy carbs)
from this list that there is an emphasis on
unprocessed whole foods over processed Dark leafy greens
foods. Cruciferous vegetables
Main Tomatoes
Protein (*and good fat) sources Mixed berries
Apples, oranges
Lean red meat And any others you can think of!
Lean poultry (skinless chicken Be aware that vegetables
Main and turkey) Quick Tip typically have fewer calories than
sources Lean fish* (wild salmon, tuna) fruit.
Eggs*
Protein supplements Starchy Carbs
Chicken thigh/leg/wing*
Other Other red meet* Main Rice
sources Cottage cheese* sources Oats (whole)
Nuts and seeds* Quinoa
Plain Greek yogurt Other Mixed Beans
Processed meat or fish Sources Potatoes
Heavily packaged meat or fish Pasta
Try and (chicken nuggets, fish fingers) Bread
avoid Beef mince Try and Sugar
Overly Fatty meat avoid

Fats Herbs and Spices

Avocado Sage
Extra Virgin Olive Oil Rosemary
Main Fish oil Main Turmeric
sources Flax Seed sources Chile pepper
Nuts (unsalted and raw) Ginger
Nut Butters Cinnamon
Meat and fish provide a lot of And any others you can think of!
Other dietary fat
sources Milk and dairy products Drinks
Try and Crisps
Deep fat fried anything Herbal tea (green tea)
avoid Anything hydrogenated Main Water
sources Green vegetable drinks
Almond, rice, coconut milks
Milk
Try and Fizzy drinks
avoid

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...Muscle strength gain nutrition overview disclaimer it is important that you understand this guide only advice should not be substituted for medical intended pregnant or breast feeding women what most cannot out train a bad diet and yes aspect number one before address true abs are made in the kitchen two gym hierarchy of importance there many things within to calories consider purpose macronutrients fiber highlight educate on which aspects micronutrients water i have arranged meal timing frequency plan by order supplements tackle them meet these your commandments must live caloric surplus weight when eat more than burn build thus come from food liquids at an optimum rate any energy body expends do progressive includes training sleeping breathing digesting thinking can get stronger moving exercising lose fat all same time without changing but my maintenance progress will gradual matches calorie increase alone enough bodyweight stays if bigger need through way effective likely shape even...

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