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  2. To create a nutrition plan for muscle gain, consider the following tips:
    1. Consume 3000-3500 calories per day, focusing on lean proteins, complex carbs, and healthy fats1.
    2. Aim for at least 1 gram of protein per pound of body weight each day, spread out over multiple meals1.
    3. Include foods high in protein and low in saturated fat2.
    4. Adjust your daily calorie intake based on your weight (e.g., 13-15 calories per pound of bodyweight)3.
    5. Ensure you're eating at a slight calorie surplus and getting adequate protein4.
    Learn more:
    Here, you'll find a 7-day meal plan that provides 3000-3500 calories per day, with a focus on lean proteins, complex carbs, and healthy fats. For maximum muscle, eat about least 1 gram of protein per pound of body weight each day, spread out over multiple meals.

    7-Day Bodybuilding Meal Plan: Foods to …

    dr-muscle.com/bodybuilding-meal-plan/
    The best foods to build muscle include items high in protein and low in saturated fat. That said, exercise and a well-balanced diet that also includes carbs and fats are the best for optimal results.

    26 Muscle Building Foods for Lean Muscl…

    www.healthline.com/nutrition/26-muscle-building-f…
    When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight, so adjust up or down depending on your weight. So for a 110-pound individual, total daily calories would be between 1,430 to 1,650; for a 150-pound individual, about 1,950 to 2,250.

    Nutrition 101: Eat To Build Lean Muscle - …

    www.bodybuilding.com/content/nutrition-101-eat-t…
    So, if you’re seeking to pack on more size with your meal plan, then you need to make sure you’re accomplishing 3 things: Eating at a slight calorie surplus - This surplus should enable you to gain roughly 1-2% of your body weight per month Eating adequate protein every day - Roughly 1g/lb bodyweight OR 2.2g/kg bodyweight

    What To Eat To Build Muscle Faster (Th…

    builtwithscience.com/diet/what-to-eat-to-build-mus…
     
  3. Dr. Muscle
    https://dr-muscle.com › bodybuilding-m…

    7-Day Bodybuilding Meal Plan: Foods to Eat & Avoid for …

    Jul 20, 2024 · Learn how to design a diet for muscle gain with this guide from Dr. Muscle. Find a 7-day meal plan, protein sources, complex carbs, healthy fats, and tips for timing and balance.

     
  4. Verywell Fit
    https://www.verywellfit.com

    7-Day Meal Plan for Muscle Gain: Recipes & Prep - Verywell Fit