Muscle gain diet plan 7 days

Key Takeaways

1. According to scientists at the International Society of Sports Nutrition, you need a high-calorie, high-protein diet to optimize muscle gains and fat loss.
2. Here, you'll find a 7-day meal plan that provides 3000-3500 calories per day, with a focus on lean proteins, complex carbs, and healthy fats.
3. For maximum muscle, eat about least 1 gram of protein per pound of body weight each day, spread out over multiple meals.

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Good protein sources include lean meats, fish, eggs, dairy, and plant-based options like beans and tofu.

9. For energy, focus on complex carbs like oats, brown rice, quinoa, and sweet potatoes.
10. Looking for an edge?

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Picture this:

You're in the kitchen, staring at the fridge.

You've been hitting the gym hard, lifting weights, and pushing yourself to the limit.

You're a little beat up, but you know that lifting is only half the battle.

To really see results, you need to dial in your nutrition.

Staring at the fridge, you're feeling overwhelmed.

• What to eat?
• How much?
• How often?

Sounds

what should i eat to gain muscle and weight

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