Muscle Building Diet Plan To Gain 10-Pounds In 4-Weeks

Gaining 10 pounds of muscle is not the easiest task in the world but it’s definitely not the hardest task either. Adding a deadline of 4-weeks make the task more challenging but absolutely realistic.

The key is to apply diligence and discipline to your the muscle building diet plan and raise your intensity  when you pound the weights.  If you’re goal is to pack on some brawn, I’ve designed a very simple muscle building diet to ensure you’re tipping the scale ten pounds heavier in a month’s time.

Let’s get started.

Bulking Up The Brawn!

Your muscles grow on calories – 20-22 per pound of body weight to be exact.  A 180-pound man will have the challenge of consuming 3960 calories per day.

Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal and egg whites.

Protein Portions Gone Wild

You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.

Why are you consuming so much protein?

The main reason is to recover and regenerate the muscle tissue you break down while training and to ensure you don’t lose any muscle during your intense workouts.

This amount of protein will switch on the “muscle-growing” switch inside your body and ensure you plenty of amino acids to support your growth to new levels.

Highest-Protein-Content-Food

Don’t Take Away My Carbs!

If you want to gain ten pounds of muscle in 4-weeks, your protein intake needs to be matched by your carbohydrate intake.  Carbs will keep your muscle full and large and ensure you have enough energy to meet your weight training programs demands.  So the 180-pound bodybuilder will strive for 360 grams of carbs each day.  As you can imagine, this is a much easier task then consuming 360 grams of protein.

Get Full On Fat

Fat is not as critical during a muscle building diet plan but a certain amount is required to support testosterone levels.  Shop for only healthy fats like mixed nuts, coconut oil, olive oil and avocado.  Not only do these foots boost testosterone production but they protein your joints and balance your hormones.

Double Up On Breakfast

The challenge of a muscle building diet plan requires serious diligence and discipline to schedule your meals into your schedule, often times you must form new habits.

I like the double breakfast strategy because your body can handle more calories in the morning and it mentally reinforces your goals for the rest of the day. Your first breakfast is designed to get into your blood stream quickly to prevent muscle breakdown and your second breakfast is designed to supply a slower-releasing form of energy for your morning.

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Back Off On Off Days

Since you’re energy demands are not as high, you’ll consume a lower amount of carbs to maximize the muscle-to-fat ratio and ensure you gain muscle, not fat. Also, we’ll drop our calories to 19 per pound of body weight, maintain our protein intake, increase the fat intake and decrease the carb intake the most.

Best Muscle Building Supplements

Tomorrow we’ll discuss a small handful of mass/strength muscle building supplements to use in conjunction with your 10 pounds in 4-weeks muscle building diet plan.

Gain 10-Pounds Of Muscle In 4-Weeks – Workout Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

2 cups of oatmeal (cooked)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

2 slices of whole wheat bread

1 tbsp of natural peanut butter

1 tbsp of strawberry jam

Lunch

1 large whole wheat bagel

1 tbsp of mustard

6 oz of your favourite deli meat (chicken or turkey is best)

2 cups of mixed greens salad

1/2 avocado (mixed into salad)

1 tbsp. of balsamic vinegar and 1 tbsp. olive oil

Pre Workout Meal

1 scoop of Iso-Smooth Protein Powder

5 chocolate/caramel rice cakes

Post Workout Meal

2 scoops of Iso-Smooth Protein Powder

1 large banana

Dinner

8 oz of fish or sirloin steak

1 large baked potato

1 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

Gain 10-Pounds Of Muscle In 4-Weeks – Off Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

1 cup of oatmeal (cooked)

1 tbsp of natural almond butter (blend into oatmeal)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

1 cup of oatmeal (blend into protein shake)

Lunch

1 large whole wheat bagel

1 tbsp of mustard

1 can of albacore tuna (in water)

1 tbsp of mayo

2 slices of mozzarella cheese (melted in tuna and bread)

Mid Afternoon Snack

2 scoops of Iso-Smooth Protein Powder

1 tbsp of natural peanut butter

Dinner

8 oz of fish or sirloin steak

1 cup of brown rice

2 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

END OF MEAL PLAN

As you’ll notice, this meal plan does not include any fancy foods or any outrageous budget to afford.   The foods are easy to purchase and simple to prepare.  I followed a similar muscle building diet plan like the ones above to gain 41-pounds of muscle in six months.

I’m sure you’ll pack on at least 10-pounds of muscle in the next 4-weeks with this muscle building diet plan.  Feel free to ask questions and tomorrow I’ll share some muscle building supplements to compliment this plan.

Vince Del Monte

P.S.  If you want to pick up some Iso-Smooth protein powder, you can buy it at http://bluestarnutraceuticals.com/ Include the coupon code “maximize” for a free shaker cup.

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10 Responses to “Muscle Building Diet Plan To Gain 10-Pounds In 4-Weeks”


  1. Simon

    Definitely! You'll find the raw oatmeal will blend surprisingly well in a good blender, and you'll hardly 'notice' it in the blend… I have raw oatmeal in 90% of my morning shakes… try it and see!

  2. shaq

    u mean not even skimd milk ?

  3. Shaq

    For the off day nutrition
    Can i blend oatmeal , 6eggs , scoop of protien and almond butter in a shake ? wid low fat milk ???? and have it then

    wud appreciate the help :)

  4. Riley

    Hey Vince.

    Does this meal plan need to base on one's weight also? I mean i am 160 pounds so can i also use this meal plan? Thanks in advance.

  5. raymondgho

    That's a heap of calories. Which is needed to build muscle I guess. My bodyfat is around 9% and I'm too scared to loose my abdomnals, I want to grow more but not gain fat. I have to get my head around eating that much! I try to Carb cycle but I still think i'm undereating. I'm lifting as heavy as I can with intensity and progression but its the Diet holding me back.

  6. Andy

    Hey vince,
    Great meal plan. I got a couple of questions tho. How much roughly gram wise is in a cup portion and also do you use milk with your cooked oatmeal or just water?

  7. Richard

    Hey Vince, I am a skinny hardgainer 16 year old who goes to the gym and desperately want to pack the pounds. I eat 5 meals a day but seem to be gaining quite little weight. any advice on how to adapt to this mealplan.

  8. Paul

    Couple questions concerning the 4 wk/10lb gain. When you speak of raspberry jelly and cheese, do you mean SUGAR FREE jelly and FAT FREE cheese? Also, 2 FULL HEADS OF BROCCOLI? The pre-bed snack, your talking a FULL CUP of mixed nuts? Thats a MASS amount of fat right before bed?

    Thanks,
    Paul

  9. Don

    this seems good except you all dont worry about the protein shake "iso-smooth" just get any ordinary ass protein shake in you

  10. donny

    Alright for vegetarians…. eat nuts and beans.. and lots of them 6 times a day and lift heavy case closed with that magical formula your guaranteed to gain weight