Men's Nutrition Plan To Build Muscle And Get Ripped

Meal Plan For Men Who Want To Get Ripped By Eating According To Their Fitness Goals

Nutrition is key if you want to obtain the body you've always dreamed of. Your nutrition will help you build your body according to your goals; build muscle, get ripped (lose fat) or maintain your weight.
Gymaholic provides you a nutrition plan in order to build muscle and get ripped.

Man eating salad

The food you eat provide you the energy required to perform your workout properly. But good nutrition plays also a big role in muscle growth and recovery after a workout.
This nutrition plan will contain all the meals necessary to help you build muscle and get a ripped body.

Calories And Macronutrients Are What Matter The Most In A Nutrition Plan

Whether you want to build muscle, get ripped or maintain your weight, nutrition will play a big role during this process! Your nutrition is what fuels and build your body with food, which is measured in calories.
You caloric consumption will determine what kind of body you will obtain:

  • Build Muscle: If you want to build muscle, your body will need more energy than usual in order to make you get bigger. You will have to eat more calories than you burn, often called: caloric surplus. If you increase your calories too quickly, your body will store fat. So it's very important to do it progressively, so you can track your progress and avoid storing fat.

  • Maintain Weight: It's simply when you burn as many calories as you consume, often called: calorie maintenance. Knowing your maintenance caloric intake is the starting point. From there, you can determine how to eat in order to build muscle or get ripped. Use this calorie calculator!

  • Get Ripped: If you want to get ripped, you will have to burn more calories than you consume, often called: caloric deficit. It's when your body uses fat stores for energy, which leads to weight loss. Be aware, the body can also use muscle tissue; which is bad for you. This is why you must lose fat progressively, if you're doing it too quickly you will kill your health.

Explanations Of Macronutrients Ratio

Macronutrients are nutrients that our body needs in large amount: Carbohydrate, Protein and Fat. It's important to define the right macronutrient ratio according to your fitness goal; whether you want to build muscle or get ripped.
In short words, this ratio will depend on:

  • Your Body Type: Some people tend to gain more weight than other. They should consume less carbohydrates and fats than the ones having a hard time toning up.

  • Your Fitness Goal: If you want to get ripped, you won't have the same macronutrient ratio that someone who wants to build muscle.

  • Your Gender: Men have the genetics to build muscle faster than women.

Macronutrients Ratio According To Your Fitness Goals

During this men's nutrition plan we will define a general macronutrient ratio for each fitness goal: building muscle, getting ripped and maintaining weight. Like said earlier, we all have different body types, so it will be your job to slightly change this ratio if your body doesn't respond to it.
The macronutrient ratios are:

  • Build Muscle: Carbohydrate 40% - Protein 40% - Fat 20%

  • Maintain Weight: Carbohydrate 35% - Protein 35% - Fat 30%

  • Get Ripped: Carbohydrate 30% - Protein 40% - Fat 30%

Man eating blueberries

There Is Good Fat In This Nutrition Plan

"I want to lose fat, shouldn't I avoid eating fat?". This is good question, in fact there is several type of fats. Some are bad and others are required by your body. I recommend you to read this article: good fat versus bad fat.

Eating Healthy Is Not The Main Factor To Good Nutrition

Nowadays, eating healthy means consuming foods low in fat and high in micronutrients; vitamins and minerals.
Indeed foods with vitamins make you have a better health. However, you can eat all the healthy food of the world, but if you don't hit your daily macronutrient; you won't get the results you want. Does it make sense?
In short words; calories are calories. If you want to achieve your fitness goals you will have to first worry about your macronutrients, whether it's with "healthy food" or not. It's pure science!

The More Often You Eat, The Better You Will Feel

We all know that person that tried every diet that exists on earth and always give up because it's too hard. Nowadays, diets are all about food restrictions so you feel guilty if you eat one more rice grain than indicated. What is really important there, is your ability to hit your daily macronutrient.
Whether you want to build muscle or get ripped, we will aim for 3 main meals and 1-2 snacks. However, if you can attain your calories in less meals, feel free to do it.
Why? Because eating every 3-4 hours will allow you to never feel hungry, which will help you to stop craving junk food.
This men's nutrition plan will be an example, so you can organize it according to your schedule. It's very important to eat something between your main meals and once again hit your macronutrients!

Daily Calorie Intake For Men

You calorie intake depends on your age, height, gender and how often you exercise weekly. I recommend you to try a calorie calculator.
For a healthy man with a balanced diet, who is moderately active it's recommended to eat between 2300 and 2500 calories. We will start with these numbers.

Converting Percentage To Grams

It's very easy to calcule how many grams you should have for each macronutrient.
First you need to know how many calories contain each macronutrient :

  • Carbohydrate: 4 Calories per gram

  • Protein: 4 Calories per gram

  • Fats: 9 Calories per gram

Then, let's take 2500 calories as an example and our macronutrient ratio for maintaining weight:

  • 35% Carbohydrate -> 2500 x 0.35 / 4 = 218.7g

  • 35% Protein -> 2500 x 0.35 / 4 = 218.7g

  • 30% Fat -> 2500 x 0.3 / 9 = 83.3g

Cheat Meals And Men's Nutrition Plan

You can reward yourself with one cheat meal per week, where you won't count your calories at all; yes you deserve it!

Man eating sandwich

Men's Nutrition Plan To Maintain Weight

This men's nutrition plan will be the basis for the other ones, so take notes. Just a few changes will be made in order to hit your macronutrients.
Download the men's nutrition plan!

Nutrition Facts

  • Carbohydrate: 35%

  • Protein: 35%

  • Fat: 30%

  • Calories: 2500 calories

  • Meal 1 - Breakfast (420 calories)
    • 250ml Skimmed Milk (1 glass)
    • 0.5 Large Banana
    • 20g Oats
    • 32g Peanut Butter (2 Tablespoons)
  • Snack 1 - Morning (350 calories)
    • 40g Almonds
    • 1 Apple
  • Meal 2 - Lunch (630 calories)
    • 60g White Basmati Rice
    • 30g Almonds
    • 200g Broccoli
    • 1 Chicken Fillet
  • Snack 2 - Pre-workout (330 calories)
  • Snack 3 - Post-Workout (350 calories)
  • Meal 3 - Dinner (420 calories)
    • 200g Green Beans
    • 100g Carrots
    • 150g Salmon Fillet Frozen
    • 1 Tablespoon Olive Oil

Men's Nutrition Plan To Build Muscle

The men's nutrition plan to build muscle will use the same organization as the maintenance one. However, we will make a caloric surplus with a few changes in the meals.
Download the men's nutrition plan!

Nutrition Facts

  • Carbohydrate: 40%

  • Protein: 40%

  • Fat: 20%

  • Calories: 3000 calories

What food has been added or removed from the maintenance nutrition plan?

  • Meal 1 - Breakfast
    • 32g Peanut Butter (2 Tablespoons) instead of 16g
    • 40g Oats instead of 20g
    • 1 Large Banana instead of 0.5g
    • 1 Scoop Whey Protein (25g)
  • Snack 1 - Morning
    • 40 Almonds instead of 20g
    • 250g Greek Yoghurt 0%
  • Meal 2 - Lunch
    • 100g White Basmati Rice instead of 60g
  • Snack 3 - Post-workout
    • 1 Large Banana instead of 0.5

Men's Nutrition Plan To Get Ripped

The men's nutrition plan to get ripped will use the same structure as the maintenance one. However, we will make a caloric deficit with a few changes in the meals.
Download the men's nutrition plan!

Nutrition Facts

  • Carbohydrate: 30%

  • Protein: 40%

  • Fat: 30%

  • Calories: 2200 calories

What food has been added or removed from the maintenance nutrition plan?

  • Meal 1 - Breakfast
    • Oats removed instead of 20g
    • 48g Peanut Butter (3 Tablespoons) instead of 32g
  • Meal 2 - Lunch
    • White Basmatic Rice removed instead of 60g
    • 200g Carrots
    • 10g Almonds instead of 30g
  • Meal 3 - Dinner
    • Carrots Removed instead of 100g

You Can Download Each Men's Nutrition Plan

In Conlusion

This men's nutrition plan will help you build muscle and get ripped, but remember this should be used as an example of how you structure your meals. We all have different bodies, it's important to listen to it.
Let's summarize what we've just learned:

  • Calories are calories. Care less about whether it is healthy or not and hit your macronutrients.

  • Nutrition is key to obtain the body you want!

  • Change your daily calorie intake according to your fitness goals.

  • Watch your macronutrient ratio and listen to your body.

  • Indeed, eating healthy is good for your body, but if you're on a cheap diet you can't always go healthy.

  • This men's nutrition plan is an example, change it to what you can afford.

  • Take time to prepare your meal plan according to your schedule.

Dream big, live BIGGER!

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