Men's nutrition plan To Build Muscle And Get Ripped
Muscles are built both in the gym and in the kitchen.
A structured nutrition plan is essential if you want to build lean muscle, increase strength, and achieve a ripped, defined physique. The food you eat fuels your workouts, supports recovery, and determines how much muscle you can gain while keeping body fat low.
In this article, Men’s nutrition plan To Build Muscle And Get Ripped, we’ll show you how to structure your diet for maximum growth, strength, and lasting results.
Nutrition facts
- Carbohydrate: 35%
- Protein: 35%
- Fat: 30%
- Calories: 2500 calories
Meal 1 - Breakfast (550 calories)
- 300ml Skimmed Milk (1 glass)
- 1 Large Banana
- 40g Oats
- 32g Peanut Butter (2 Tablespoons)
Snack 1 - Morning (350 calories)
- 40g Almonds
- 1 Apple
Meal 2 - Lunch (600 calories)
- 75g Basmati Rice
- 150g Carrots
- 200g Broccoli
- 1 Chicken Fillet
Snack 2 - Pre-workout (300 calories)
- 300ml Skimmed Milk (1 glass)
- 1 Apple
- 1 Scoop Whey Protein (25g)
Snack 3 - Post-Workout (300 calories)
- 1 Large Banana
- 2 Scoops Whey Protein (50g)
Meal 3 - Dinner (400 calories)
- 200g Green Beans
- 1 Salmon Fillet
- 1 Tablespoon Olive Oil
Here’s a workout program that goes along with this nutrition plan:
Nutrition facts
- Carbohydrate: 40%
- Protein: 40%
- Fat: 20%
- Calories: 3000 calories
Meal 1 - Breakfast (650 calories)
- 350ml Skimmed Milk (1.5 glass)
- 1 Large Banana
- 60g Oats
- 32g Peanut Butter (2 Tablespoons)
- 1 Scoop Whey Protein (25g)
Snack 1 - Morning (400 calories)
- 40g Almonds
- 1 Apple
- 250g Greek Yoghurt 0%
Meal 2 - Lunch (700 calories)
- 100g Basmati Rice
- 200g Carrots
- 200g Broccoli
- 1 Chicken Fillet
Snack 2 - Pre-workout (400 calories)
- 375ml Skimmed Milk (1.5 glass)
- 1 Apple
- 1 Scoop Whey Protein (25g)
Snack 3 - Post-Workout (400 calories)
- 1 Large Banana
- 2 Scoops Whey Protein (50g)
- 250ml Skimmed Milk (1 glass)
Meal 3 - Dinner (450 calories)
- 200g Green Beans
- 150g Carrots
- 1.5 Salmon Fillets
- 1 Tablespoon Olive Oil
Here’s a workout program that will help you build muscle:
Nutrition facts
- Carbohydrate: 30%
- Protein: 40%
- Fat: 30%
- Calories: 2200 calories
Meal 1 - Breakfast (450 calories)
- 250ml Skimmed Milk (1 glass)
- 1 Apple
- 32g Peanut Butter (2 Tablespoons)
- 20g Oats
Snack 1 - Morning (250 calories)
- 20g Almonds
- 1 Scoop Whey Protein (25g)
Meal 2 - Lunch (500 calories)
- 60g Basmati Rice
- 300g Broccoli
- 200g Carrots
- 1 Chicken Fillet
Snack 2 - Pre-workout (250 calories)
- 250ml Skimmed Milk (1 glass)
- 1 Scoop Whey Protein (25g)
Snack 3 - Post-Workout (250 calories)
- 0.5 Large Banana
- 2 Scoops Whey Protein (50g)
Meal 3 - Dinner (500 calories)
- 200g Green Beans
- 100g Carrots
- 1 Salmon Fillet
- 0.5 Tablespoon Olive Oil
Here’s a workout program that will help you lose fat while building muscle:
We’ve made an ebook with new meal plans you can download for free.
Frequently Asked Questions
To build muscle, men should focus on a nutrition plan with 40% carbohydrates, 40% protein, and 20% fat, consuming around 3000 calories per day. This balance supports muscle growth and recovery, providing the necessary fuel for intense workouts.
To maintain weight, aim for a balanced diet of 35% carbohydrates, 35% protein, and 30% fat, with a total intake of 2500 calories daily. This helps sustain your current physique while supporting your fitness routine.
For optimal muscle gain, consume a pre-workout snack with protein and carbohydrates, such as whey protein and an apple. Post-workout, focus on protein-rich foods like whey protein and a banana to aid recovery and muscle repair. For more details, check out our article on What to Eat After a Workout.
To get ripped, follow a nutrition plan with 30% carbohydrates, 40% protein, and 30% fat, consuming around 2200 calories per day. This plan supports fat loss while preserving muscle mass, helping you achieve a lean and defined physique.
Whey protein is a popular supplement for building muscle due to its high-quality protein content that aids in muscle recovery and growth. It's often consumed post-workout for maximum effectiveness. Learn more about supplements in our article on The 5 Best Health Supplements.
Meal timing can impact muscle building by ensuring nutrients are available when your body needs them most, such as around workouts. Eating protein-rich meals or snacks before and after exercise can enhance muscle repair and growth.
Carbohydrates are crucial in a muscle-building diet as they provide the necessary energy for workouts and help replenish glycogen stores. A balanced intake ensures you have enough energy to perform at your best during training sessions.