Monday to Sunday Diet Plan to Build Muscle

To build muscle, along with strength training sessions you have to augment a proper and healthy eating plan. You should avoid gorging any macro nutrient like muscle-building protein in any one sitting. Although researchers have not been able to figure out the exact number, it is generally supposed that our body cannot use more than 40 grams at one sitting while the rest is then stored as fat in the body. If you want to build your muscles and lose fat then you need to not only create but also carefully follow a healthy Monday to Sunday diet plan to build muscle. The process of building muscles is totally different from that of losing fat.

If you want to increase muscle mass and break through your muscle building plateau you require a proper diet plan including foods rich in nutrition. You should follow a diet that would help you to eat more quality food just in one day than usually many people eat in two days. Every meal you eat should be loaded with nutritious foods to help you get bigger and stronger muscle mass. This weekly high protein mass gain diet and eating plan is sure to assist in building muscle size. From this diet plan, you will also get all the nutrition and energy needed to hard workouts and get big muscle mass.

If you are looking for how to build muscle as successfully as possible then this is for you.

Guidelines of the Best Muscle Building Diet Plan

In this guide to create the best diet plan, we have tried to cover almost every single aspect of how to create the eating plan that will be best for you and your particular goal.

Here is a list of every major component that should be included into a diet plan to make it best muscle building diet plan possible.


Extra calorie is the first dietary requirements for muscle building.

Particularly, the best daily caloric surplus for men is 250 additional calories while for women, it is stated to be 125 additional calories per day. The perfect surplus of calorie will aid you to gain weight at the ideal rate. For men, the ideal rate of weight gain is about 0.5 pound per week (2lbs per month). 0.25 pound gain per week (1lb per month) is considered as ideal for women.

You should keep a record of your weight and to do this, weigh yourself at least once in a week. You should measure yourself on an empty stomach in the morning and keep track of your weight. If your weight gain is perfect according to the ideal rate, then it is perfect but if it isn’t, then you need to make your daily calorie intake up or down until your weight gain is perfect.


If your primary goal is to build muscle then your ideal daily protein intake is 0.8-1.5 grams of protein per pound of body weight for men and 0.8-1.2 grams of protein per pound of body weight for women. You should include your daily diet with high quality whole food sources like chicken, meat, fish, etc. In addition, if needed or recommended than you can opt for protein powder.


You should eat good fat and your daily ideal fat intake is between 20-30% of your total calorie intake. However, mostly 25% fat is considered to be perfect. Make sure that you take fat from monounsaturated and polyunsaturated sources like nuts, olive oil, fish/fish oil, etc. Your diet should include saturated fat not more than 1/3 of your total fat intake, and you should completely avoid trans fat.

You should put an added preference on getting an adequate amount of your essential fatty acids, specifically omega-3, and this you can get easily from fish oil supplement.


The ideal daily carb intake is counted as the leftover after eating the ideal protein and fat. Most of the carbohydrate in your body should come from unprocessed nutrient-rich sources such as rice, potatoes, vegetables, fruits, oats, whole grains, etc. You should make sure to limit the highly refined junk to some extent.

Enjoy and Sustain your Diet

Once you ‘ve created the perfect diet plan by setting your total calorie and nutrient intake, the main thing is to put your entire diet together in such a way that will help you most to stick to it always.

The frequency of meals and timing doesn’t matter except the pre/post workout meals. So if you prefer to eat three meals per day, stick to it. If you like to have smaller meals and prefer six meals per day, go for it. If you are an early eater or prefer to eat late instead of early than you should follow it continuously. Because at the end, what matters is what you eat and how much you eat… not when and how you eat it. Plan your meals according to your convenience making it most enjoyable and sustainable for you.

You should incorporate foods according to your personal taste and needs into your diet plan. The most important thing is that whatever you eat, you should make sure that you are getting the right amount of calorie and nutrient for the day and you are getting it from highly rich sources and not from processed and junk foods. If you are getting the proper amount of protein, calorie and fat then everything else is just a minor detail. You should put all your requirements together based on what is best and preferable for you.

Pre & Post Workout Nutrition

You should add workout diet plan to build muscle containing a high amount of protein and carbs.

For your pre workout meal, you can either consume a solid food meal 1-2 hours prior to your workout session, or consume a meal that you can easily and quickly digest. You can eat a liquid meal like shake 0-30 minutes prior to your workout.

For your post workout meal, you can opt for either a normal solid meal or a liquid meal as soon after workout session. It is ideal to have your meal within the first 30 minutes.


Though for bodybuilding you do not require any supplement yet there are a few that could definitely be beneficial for the muscle building process. These supplements could help you to enhance some aspect of your muscle building process and your overall health as well to some degree. You can opt for whey protein powder, fish oil, a multivitamin, and creatine.

Follow a Muscle Building Workout Routine

Along with a proper Monday to Sunday diet plan to build muscle, following a muscle-building workout is also important. Without an intelligent workout routine, proper diet will be of no use. You may even gain weight instead of gaining muscle mass without a proper workout plan. Caloric surplus intake without putting those calories in use means that it will just get stored in the body as fat. Hence, in order to get the best result, you should include a proper workout routine with a proper and healthy diet plan.

sumit chopra

sumit chopra

Blogger at Blogging Studio
Sumit Chopra is co-founder of Blogging Studio, growing internet marketing company in India. He is an avid reader, other than his work he has an interest in blogging.
sumit chopra

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