*Please like and subscribe if this brought value to you** In this video I cover a simple muscle-building diet plan for beginners. Below is a simple template to follow to gain lean muscle mass, assuming you are following a good workout routine. For guys trying to gain muscle, writing a diet plan is simple. This is pretty straightforward unless you’re very overweight. If that’s the case I’d exercise and maintain a caloric deficit. But here’s the basic diet plan if you want to build muscle. 1. Weigh yourself 2. Multiply body weight x (1- Body Fat % as a decimal) to get your Lean Body Mass (LBM). For exam, if you are 200 lbs and 15% body fat, the math goes as follows: LBM = 200 x (1-.15) = 200 x .85 = 170 3. Multiple Lean Body Mass (LBM) x 1.5. That’s how many grams protein you should eat per day. ( LBM X 1.5 = G protein per day). With above example: 170 x 1.5 = 255g protein per day 4. Divide G protein per day by 5, if you're eating 5 meals per day. That’s how many G protein you need per meal. With above example: 255 / 5 = 51 4. Each meal should contain 51-55g of protein. Find that using the app MyFitnessPal to determine how many grams of protein is in the protein source you're eating. 5. Eat your protein. 6. Eat carbs until you’re full. Healthy carbs like rice, sweet potatoes, potatoes, pasta, etc. 6. Add healthy fats (1 avocado, 2 tbsp olive oil, 2 tbsp almond or peanut butter) to 3 of those meals. Weigh yourself every day. If you’re not gaining weight, add a 40g protein shake and 2 tbsp almond butter or olive oil to 2 meals. "Building a sales team? Reach out for guidance! Email me at justin@justinsuranceco.com to set up a consultation!"
