WHAT IS GOOD MEAL PLAN TO GAIN MUSCLE?

[Sugar100]

Next week I’m eating protein pancakes with side of chicken slice. it comes in a package like ham but instead of ham I’m getting chicken. For lunch I’m stuck need help what to eat. I eat pasta but for next week want more protein. I have a mini cooler Fridge that’s tiny so I have to be careful buy few things as not much can fit. I’m kinda tired of tacos. But thinking do I make burritos? I have beans, I can buy shredded cheese, what type of cheese has high protein? And I can buy canned chicken and avacado? Or do I buy canned chicken only and eat that with side of potatoe wedges with ketchup & avacado? I’m trying gain weight too and burritos don’t appetize me. For snacks I have fiber birthday cake bars with penut butter & plain donuts. And meal supplement shakes.

[muscularbumblebee]

To gain muscle you should aim to be in a caloric surplus of 200-300 calories for minimum fat gain also.
Female bodybuilder here feel free too PM questions also


It should consist of mostly ‘clean’ foods high in protein and carbs to fuel your workout sessions assuming you are also training different body parts a couple of times a week at least with enough intensity and progressive overload.


A meal plan is probably a good idea but not for everyone, try my fitness pal the app to log your calories and macros (macronutrients) as that may help until you get used to it.


A good lunch for instance I may have is lean protein such as canned tuna, (you can make a tuna pasta sauce type dish that’s healthy) or 5% beef mince (spag bolognese but no Parmesan just 20g of reduced fat cheese instead). For each meal aim for maybe 200g protein, complex starchy carbs, and 200g veg.


As for calories you need to find your maintenance calories and add 200-300 to that to be in a surplus (you will gain weight no daubt but can loose it late on a cut) so if your maintainence cals are 2200 to maintain your weight then aim for 2500 for instance. With 1.2 x 1.5g of protein per kg of body weight.


Hope that helps but calls will be different for everyone. Technique pretty much the same

[Sugar100]

That’s so complicated lol. I jsut eat what I like that’s it but I feel I don’t get thick I jsut stay skinny. I don't know how girls get thick bodies and msucle 😣😥

[muscularbumblebee]

Well you wanted the answer lol. Gaining muscle as a female isn’t easy even if you’re doing everything you should. If you want ‘thick’ a lot of it will be from fat if you’re eating a lot though

[Sugar100]

I eat average. But not triple amounts of food

[Sugar100]

It’s hard tho for me to gain weight too my genes is skinny long arms short

[muscularbumblebee]

Same here. But you will gain it if you do everything as best as you can

[Justerino]

Eat like a black person, wonder why so many black people in NFL / NBA? Because black families teach their kids to DANCE as soon as they can walk, and they build their body with different foods.

beans, greens, yam, and clean protein is good diet

[exitseven]

I have been cooking rice and putting cut up chicken, turkey or roast beef in it. It had lots of protein and is very filling.

[Sugar100]

Is canned chicken okay? Please note I have tiny mini fridge it only fits eggs and 2 other things.

[Sugar100]

I can’t cook rice yet don’t have crock pot to cook rice yet

[exitseven]

I use Minute Rice. All you need to do is boil water. Any source of meat will work.

[Sugar100]

Is canned chicken good? Have u tried it?

[exitseven]

nope, I never tried it.

[exitseven]

Thanks for the MHO😎

[MCheetah]

Lots of lean protein, like chicken breasts.

[grega239]

Food doesn't give you muscles...

[Sugar100]

So what gives u muscles besides working out?

[grega239]

Working out

[Sugar100]

Obviously , I’m talking of food. I workout it’s an iPod my question was of food

[rabbitzzz]

Meat.

[Sugar100]

I don’t eat meat. Only chicken , sausage , hamburger meat

[Sugar100]

I wanted buy sausage links but they r frozen , will they go bad if I put them in my tiny fridge the. Microwave them ? I don’t have a freezer?

[rabbitzzz]

Fresh meat from farm. Chicken is good. Also fishes.