Bodybuilding Diet Plan for Mass Gain

Before starting any new diet plan one needs to purchase the foods you are going to be eating, so we'll briefly list only 8 foods that should be part of any new diet plan specifically to increase muscle mass. Preparation is the key as you don't want to increase fat, so stay away from all fried foods.

Grass fed beef:

Packed with protein, zinc and all the important B vitamins needed plus iron. Beef coming from grass fed cattle will always have higher levels of something called conjugated linoleic acid (CLA) that speeds up fat-loss metabolism.


Beets can do wonders for muscle gain because they contain betaine (trimethylglycine) which improves liver and bone repair plus it increases the contractibility of muscles increasing strength. Beets are also packed with nitrogen oxide (NO) aiding muscle growth.

Brown Rice:

Brown rice is a complex carbohydrate that gives you long lasting energy plus research indicates that it is able to increase growth hormone (GH) levels.

Organic Cottage Cheese:

Contains casein protein which is the slowest digesting protein available making it a perfect food to eat late at night before sleep.


Known as a perfect protein because of its compatibility to human muscle tissue plus you get the required cholesterol for muscle growth in the yolk.


Packed with glutamine, an important amino acid needed for protein synthesis (muscle repair) increasing muscle strength as well as endurance.

Greek Yogurt:

Also packed with casein protein, any Greek yogurt will have more protein (20g per cup) and less carbs (9g per cup) than any other type of yogurt.

Wheat Germ:

Wheat germ is packed with good nutrients like selenium, zinc, iron, potassium and all the important B vitamins. It is also high in both fiber and protein with plenty of branched-chain amino acids (BCAAs) plus arginine and glutamine needed for muscle repair.

The diet listed below has 7 meals a day eaten every 3 or 4 hours. The calories can be adjusted depending on your basal metabolic rate (BMR).

BREAKFAST number one:

1 scoop whey protein and 1 medium sized cantaloupe

BREAKFAST number two:

2 egg omelet with 2 slices low fat free deli-ham and 1/4 cup fat-free cheese

BREAKFAST number three:

One cup of cooked oatmeal with 4 oz low fat Greek yogurt and 1/2 cup blueberries

LUNCH number one:

4 oz lean ground beef on a whole-wheat hamburger bun with 2 cups of spinach and one tablespoon of olive oil and balsamic vinegar.

LUNCH number two:

3 oz chicken breast with 1 tbsp light mayonnaise on whole-wheat crackers

DINNER number one:

6 oz chicken breast with 1 cup chopped broccoli and 2 cups spinach/mixed greens with 1 tbsp olive oil and 1 tbspn balsamic vinegar

DINNER number two (bedtime snack):

3/4 cup cottage cheese with 2 tbspn salsa

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