Healthy Eating

Muscle Building Diet Plan for Men

muscle building diet plan for men

Muscle Building Diet Plan for Men

Building muscle mass can be a frustrating (and sometimes scary) thought for many guys. While having bigger muscles is appealing, the thought of gaining more body fat isn’t. And unfortunately many muscle building diets lead to some weight gain.

In this article, I’m going to give you the tips and tools you need to build muscle mass without gaining unwanted body fat. If you adopt the right diet strategies, it is possible!

Here’s the plan…

Muscle Building Diet Plan for Men

To do it right, you need to understand how muscle growth works, and plan your muscle building diet according to your own body and goals. Let’s go over the basics…


The first thing to think about is calories. Calories are a measure of the energy content of food. When you live an active lifestyle, you should be using up and burning off most of the calories you take in. When you’re eating more calories than you’re burning off, however, you’re going to gain unwanted weight.

When you’re trying to build muscle, you actually need more calories in order to fuel the muscle growth. While protein is important, so is calorie intake. But you have to find a balance and get calories from healthier food options.

For the average body size, 30-40 grams of protein and 40-80 grams of carbs per meal is a safe bet when trying to build muscle. As for fat, you should avoid trans and saturated fat altogether. As for healthy fats, like those found in olive oil, fish, and nuts, about 5-10 grams per meal will do it.

One of the best diets to adopt for men trying to gain muscle without the fat is the paleo diet. Read my article on The Paleo Diet here to see what it’s all about.


Timing is the second most important factor in any effective muscle building diet. In order to ensure that the extra calories you eat are used for building muscle and are not converted into body fat, here’s what to do:

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