Diet plan for men to gain muscle

Now, part of this is properly fine. And this, combined with the known fact that muscle weighs something, means weight gain is going to be a part of the process certainly. But where a lot of people screw things is in the process itself up. Specifically, in how much weight they gain, how they gain it fast, and how much of it ends up being fat than muscle rather.

In reality, weight gain can fast happen, but muscle growth cannot. Because… There is a limit to the amount of muscle each person can gain and the speed at which they can gain it. These limits are set in stone and cannot be changed at least, not naturally. Which is why if you attempt to exceed these gain and limits weight faster, the excess weight being gained will be body fat, NOT additional muscle. It shall only result in more body fat being gained.

That makes no difference. But this is how a lot of people approach bulking yet. Because it was thought by me was the best way to do things. And so, a much better approach was needed.

Basically, the goal is longer to just build muscle no. And the worse your calorie partitioning is, the better your body shall be at storing excess calories in the kind of fat instead of muscle.

This, of course, is the complete opposite of what we want and a huge part of why you never want to begin bulking until you are lean enough for calorie partitioning to be in your favor. For all of these good reasons, anyone looking to do this the smart way i. Move on to step 2 below. At least, not at anything resembling a significant degree.

Your calorie maintenance level is the number of calories you need to eat per day in order to maintain your current weight. Example person with a maintenance level of calories.

Why is this number important, you ask? When this deficit exists, weight loss – in the kind of body fat – happens ideally. Example person in a calorie deficit. When this surplus exists, weight gain – in the kind of muscle – happens ideally. Example person in a calorie surplus. How To Estimate Your Maintenance Level There are many different methods for doing this, many of which involve complex math equations or fancy calculators that will do those equations for youbut the quickest and easiest method of all is this: Multiply your current weight in pounds by For example, a lb person would do x 14 and x 16 and get an estimated daily maintenance level of somewhere between – calories.

Those who are male or more active should stick more toward the upper half of their estimate usually. The key step that will make everything as accurate as possible will be coming up in a bit. There are two different ways this energy can be provided: Internal Sources In certain cases, the extra energy we need can be supplied from within our own body.

Specifically, kept body fat can be burned as fuel to support the muscle building process. Ignoring the apparent e. External Sources In most other cases i. This is, above all else, the most crucial component of a bulking diet.

The relevant question is, how much of you be done by a surplus need? As I explained earlier, there is a limit to the rate of muscle growth and a limit to the amount of calories your body can use for that purpose. The nagging problem is, this amount is going to vary from one person to the next based on factors like: Gender Women need a smaller surplus than men because their potential rate of growth is slower.

Age Older people need a smaller surplus than younger people because their potential rate of growth is slower. Genetics People with worse genetics need a smaller surplus than those with better genetics because their potential rate of growth is slower AND their calorie partitioning is worse. Experience Level Intermediates shall build muscle slower than beginners, and the advanced will build muscle slower than intermediates. NEAT NEAT, aka non-exercise activity thermogenesis, represents all of the calories your body burns during all kinds of movement besides exercise.

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Even? Which is all to say that there are quite a few factors at play that make it impossible to say that one specific surplus amount will be best for everyone. WOMEN: a daily surplus of about calories above your maintenance level. So, for example, if your estimated maintenance level was calories, per day a man would eat calories, per day and a woman would eat calories. That is the simplest way to do it.

Calorie Cycling? Having said that, there are other ways to create this surplus. But it is something I do myself and recommend to others. Starting Point? And that brings us to step 4. Determine Your Ideal Rate Of Weight Gain As I was saying before I rudely interrupted myself with a heading, the key to ensuring that your surplus and overall calorie intake is what it ideally should be is to make sure that your rate of weight gain is what it ideally should be for maximizing muscle gains and minimizing fat gains.

Which means, you can think of your rate of weight gain as a map that helps you determine what your calorie intake should be.

Basically, your goal with your calorie intake is to make your ideal rate of weight gain regularly occur. Keep eating that amount. All you need to know is what this ideal rate of weight gain actually is now. The Ideal Rate Of Weight Gain For those who are bulking the smart way, where the goal is build muscle without gaining excess body fat, this is what I recommend… MEN: aim to gain between lbs per month.

WOMEN: aim to gain between 0. This Seems Slow Too! Yeah, it does probably. In reality, muscle growth is an slow process extremely. How slow, you ask? The average man would be lucky to gain 0. Everyone else will be in the middle or at the bottom. So why is my recommended rate of weight gain so slow seemingly? Speaking of which… 5. Cool, because this 5th step is ALL about doing that. And this key is called by me step… The Key Step.

Add on your surplus to the maintenance level you estimated earlier, each day and start eating this amount. Keep eating this amount of calories and continue monitoring progress this real way. Are you gaining weight at the ideal rate now? If not, adjust and repeat this process until you are again. Eat An Ideal Amount Of Protein With calories all set, the next part of your diet that needs to be set up are your macronutrients. Aka, protein, fat and carbs.

So, per day to maximize its benefits how much protein should you eat? Those who are considerably overweight should use their goal body weight instead of their current body weight when doing this calculation. Pick your favorites. Note that 1g of protein contains 4 calories Also.

Like protein, a enough fat intake is also crucial for the overall health and function of the human body in a variety of ways e. Most notable to us, though, is the role fat plays in optimal hormone production.

So, per day to maximize its benefits how much fat should you eat? So, per day to get these benefits how many grams of carbs should you eat? Again, these are example numbers just. So… All of those leftover calories shall come from carbs. Optimize Your Pre And Post Workout Meals Your pre and post workout meals – aka the meals you eat before and after your workout – can play important roles in both your performance during the workout and the recovery process that comes after.

Are we talking super, crazy, ultra, mega important? So important that they can make or break your results? Not close even.

When it comes to building muscle, your total calorie, protein, fat and carb intake in that order are ALWAYS the most crucial parts of your diet. By far. Having said that, getting these meals right will be beneficial to your results still. So, do that. Simple as that.

For a complete breakdown of why, and the answers to every other question you might have about these meals, check out: What To Eat Before And After A Workout: The Ultimate Guide I cover every single thing there is to know in that guide. Make Everything P. At this true point, you know… The problems with the typical approach to bulking. How many calories you need to eat to make that rate of weight gain happen.

Why the key step is monitoring your progress and adjusting as needed.


111 thoughts on “Diet plan for men to gain muscle

  1. Hi Daniel, may I ask a question? I heard that most of models feel lonely. Is that true? Being a model is my dream. I am not afraid of it. And I just wanna make sure of it. So is it that?

  2. How do you manage your time to eat every meal ? I barely have time to eat my 2 time meals but I try to eat some snacks which have calories and proteins
    in every few hours .

  3. Its amazing…i was jus working out and thinking about something that could help me with bulking as i am kind of on the skinny side…and behold..you are here with this amazing video…thankyou so much daniel you are a real man and you help many of us to be a better version of ourselves..cheers mate lots of love

  4. Yesss thx for the video I’ve been struggling eating a lot in my house and the only proper foods I can eat are eggs which I have a lot of oats and almond milk thx so much for the video I’ve been eating junk for so long now I think i might start changing up my diet and start eating a lot clean even I need help getting used to eating vegetables thx u for the video

    1. I put a hardboiled egg in my mouth and a handful of raw baby spinach then repeat 3 or 4 times

  5. for people like me…we first need to get rich to be able to afford such food..😂

    1. Time and cooking is the issue for someone of us. So were left with garbage fast-food, when were on the run, which is most of the time.

    2. Born as poor is not ur mistake but make sure to die as rich
      Work hard brother😊

  6. I eat all of that just like that but lesser. I dont eat beef or any red meat but like you said, there are a lot of protein sources… this quarantine though, i have to modify my exercises. I love your videos. Thanks Daniel!!!

  7. I gained more muscle after being vegan. I even stopped with whey. I gained 5 kg of muscles just by eating vegan(high protein). My erection is so much improved even as my libido. I feel more bull now again just as I felt when I was a teenager.

    I started after watching game changers on netflix. It was a tryout for 40 days for me. Now I made my choise. Try it also, what do you have to loose???

  8. Last advice is so accurate! Everything is under the control of your mind and it can be more challenging and has more impact on your entire life that anything else, we have to take care of our mental health too, healthy habits!

  9. 3500kcal a day, and 15Kg in 10 weeks, for most people equals getting fat. Unless:
    A) you are a teenager whos never touched a barbell before.
    B) you are a very lean adult with super fast metabolism whos never touched a barbell before.
    C) you plan on using steroids.
    D) you are a genetic freak.

    The fat you may gain is not a huge deal, as your can get rid of it if you go on a caloric deficit after the 15 weeks, but keep that in mind and dont count on being muscular AND shredded at the end of your bulk.

    1. @Alessio B. yeah agreed, it would probably take a combination, teen anorexic with muscle memory, genetic freak, steroids, something like that to pull something like that off, and still doubtful.

    2. @Max Amillion agree. Maybe an underweight, genetic freak, teenager on a cycle of steroids+gomad on a textbook linear progression….

    3. Even with your A B C D options its still pretty much impossible to gain 15kg and have any huge percentage of that being muscle in 10 weeks. Look up videos on people who do steroids, they dont pull these kind of numbers. Its going to be mostly fat and water imo.

  10. Great series you are making. I especially like the messages with the black background

  11. Hii my lovely friend. I skinny boy but I want become a fitt boy. Your video is very helpful bro really ……From india

  12. Dude youre drinking one liter of milk per day🤣🤣🤣 damn. I guess the key is to drink your calories

  13. Man… this video is really helpful and very informative. Thank u so, SO much Daniel, youre helping a lot of people and I really appreciate it !

  14. Hey Daniel, you look so much better – healthier, with what a pound more! 🙂

  15. Hii my lovely friend. I skinny boy but I want become a fitt boy. Your video is very helpful bro really ……From india

  16. Nice video however you drink way too much milk dude, milk are not good for you body, read the studies….

  17. im grateful for this video, i was waiting for this video quite some time. Im gonna watch it now and make notes!

  18. I think gaining muscle also increases confidence.
    If right then like ❤

  19. 120 gram whey protein + 300 gram chicken+ 4 whole egg + extra source of protein.

    Are you kidding man ??

  20. Good stuff here! Although, I disagree with using MuscleTech. Cellucore or really any GNC products are garbage in my opinion.

  21. Super..thank you bro..im from Tamilnadu..India …but your contact ..please..thank you..

  22. 👍🏻👍🏻👍🏻♥️♥️♥️😍♥️💖🔥💖💛

  23. As we have to stay home right now. Could you make video for in house workout? Thank you so much. I am hard gainer too. Eating is as hard as try to eat less to lost weight 🙁

  24. Beef chicken feeeshhh😂.joke aside .thanks a lot man this video was super helpful

  25. Awesome video!!!! Can you make like a part 2 or something that shows more meals/ snacks that you eat, besides the ones you showed in this video? Thanks!!!!

  26. Hey Daniel , make a video about suppliments only ( multivitamin, fish oil ,etc) and how much we should consume it , especifically when we train and when we do not train🙏🙏..

  27. I was waiting for GMMTV to notify the stream for 2gether the series but look here I am

  28. Thank u Daniel for making this video it was so useful for ours that struggling gaining weight thank a lot💪👌

  29. Daniel please tell me does new beginners have to pay for portfolio?

  30. Thank you Daniel. This was just what I needed. I really appreciate how specific and detailed you were in this video.

  31. Heiii Daniel….plz suggest some whitening tips of my face and whole body even tone since Im become darker even before when Im child….Im going darker with age….

  32. why not you do question-answer videos from your comment box and give the answer

  33. It really isnt this simple but eating more is a good thing. Building muscle is a slow process and if you are not looking forward to gaining your buff look from rising bodyfat levels and water retention that carbs cause then you should opt for a lean bulk which still gives you the calorie surplus while not making you fat. 250-500 calories of surplus is enough and lets you work a desk job without being active at all apart from your 3-4 weightlifting workouts a week, then 3600-4000 calories diet will make you fat for sure if you arent 2 meter tall person. Talking from experience.

  34. I think you looked much better without these 15 extra kilos. And beware if the day you stop training…

  35. Main thing to understand : muscle memory and pound memory are the main part of the job to win the same thing that fast. Daniel was already muscle and in a good shape before he got skinny. You cna have the same result if you follow a good diet and a good gym program, but not as fast as he did here. Just to be more realistic with ppl who will cry if they dont see the same result in few weeks ! Good video tho !

  36. 15 kilos in 10 weeks? Yes, you got bigger, but the vast majority is just fat. People tend to overestimate how much muscle one really builds. As a natural youll likely to build 15 kg of muscle in 5 years or even more, depending on your genetics, and that is assuming you eat, sleep, and train right. What you have done is called a dirty bulk.

    1. agree with you! Finally someone that says how the reality is. This videos is full of stupid
      obviousness! Prob he pays for personal trainers, nutritionists, physiotherapist etc etc and he doesnt even know how hard is to gain clean muscles unless you have very lucky genetics

  37. Hello im from Sri Lanka, love the modeling career. im following every video of you. great workouts and diet plans Thank you. ❤

  38. My question: but how can you eat a lot if you dont want to eat ? I have like 10kg underweight but I dont feel hungry to eat enough to get good weight. I also weight 74Kg, but problem is i cant eat lactose, neither gluten, what to do ?

  39. Hello Mr. Daniel .
    May I know, what product to be used and how to use . On our chest and private parts hairs.
    Make a video on this PLEASE.
    Stay home ! Stay safe.

  40. hello sir can you please tell us something about teens as I am teen in school …
    about teen style ,diet,workout,hair styles ☺️
    it will be a great help… for us

  41. U should make cooking videos 😁 youre very knowledgeable and informative 👍

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