The Best Muscle Building Nutrition Program

Typical Day, Typical Week

Based on an example, we show you how to reach the right of calories needed for weight training and ensure a good distribution of macronutrients (proteins, carbohydrates, and fats).

Example – Calories requirement

  • Requires 3,200 calories for weight training

a) Nutritional Distribution for Weight Training

  • 1,760 calories of carbohydrates (55% of the daily balance sheet) = 430 grams
  • 640 calories of protein (20% of the daily balance) = 155 grams
  • 800 calories of fat (25% of the daily balance sheet) = 86 grams

b) Muesli Weight Training (824 calories: fat 15.5 g, carbohydrates 119.5 g, protein 39.6 g)

  • 150 g oatmeal flakes
  • 100 g of berry mixture
  • 100 g cottage cheese
  • 15 g flaxseed

c) Second Breakfast (398 calories: fat 13.3 g, carbohydrates 38.5 g, protein 26.8 g)

  • 2 slices of wholemeal bread
  • 70 g of gouda cheese
  • 4 slices of cucumber

d) Lunch (588 calories: fat 21.5 g, carbohydrates 43.4 g, protein 54 g)

  • 200 g salmon fillet
  • 150 g brown rice
  • 150 g spinach

e) Snacks / Collations (500 to 600 calories)

  • Rice cakes with a little honey
  • Fruit and/or fruit salad
  • A mixture of dried fruit/almonds/cashew nuts
  • Protein bar
  • Protein Shakes

f) Dinner (566 calories: fat 5 g, carbohydrates 80.2 g, protein 57.8 g)

  • 300 g sweet potatoes
  • 200 g chicken breast
  • 200 g vegetables (broccoli, carrots, cauliflower)
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