If you're trying to work out your first diet for muscle mass gain, seeing the structure of one already made can help you.
Here is the example of a diet thought of someone with a normal metabolism, about 1,80m tall and 70kg.
It is organized for someone who practices in the morning, after breakfast, and who already has some training experience.
The diet aims to gain weight in the form of lean mass and reduce to a minimum the gain of fat mass.
Carbohydrates will be used above all around the training period, which is when they are most useful.
Don't forget that it's just a generic diet of hypertrophy, so it won't work for everyone.
Use it only as an example, and make your adaptations.
- 125g Oats
- 30g Whey
- 30g Whey
- 125g Brown Rice
- 150g Chicken Steak
- Broccoli with olive oil
- 2 Cans of tuna
- 40g Walnuts
- 150g Salmon
- Cauliflower with a strand of olive oil
- Salad with Lettuce and tomato
- Scrambled eggs with 6 egg whites and 2 yolks
The only supplement used in this diet is a Whey protein powder.
Like all foods in this diet, Whey can also be replaced, and if you want to, you should put a good quality and good-quality protein source in place.
Again, this is just a generic diet, and it's important that you adapt it to your specific case.
If you have any questions, use the comments area below.