If you are trying to create your first diet to gain muscle mass, seeing the structure of one already made can help you.
Here is an example of a diet designed for someone with a metabolism normal, with about 1.80m tall and 70kg.
It is organized for someone who trains in the morning after the breakfast, and who already has some training experience.
The diet aims to gain weight in the form of lean mass and minimize the gain in fat mass.
Carbohydrates will be used most of all around the training period, which is when they are most useful.
Don't forget that this is just a generic diet. hypertrophy, and so it won't work for everyone.
Just use it as an example, and make your adaptations.
- 125g oats
- 30g whey
- 30g Whey
- 2 Bananas
- 125g Brown Rice
- 150g chicken steak
- Broccoli with olive oil
- 2 cans of tuna
- 40g Nuts
- 150g Salmon
- Cauliflower with a drizzle of oil
- Lettuce and tomato salad
- Scrambled eggs with 6 whites and 2 yolks
The only supplement used in this diet is a whey protein powder.
As with all foods on this diet, Whey can also be substituted, and if you want to do so, you should put a good quality protein source in good quantity in its place.
Again, this is just a generic diet, and it's important that you tailor it to your specific case.
If you have any questions, use the comments area below.