Meal Plan for Muscle Building

Build more muscle mass – effectively

Meal plan and muscle building

You’re just not building muscle fast enough? Or spending too much time planning your muscle building meals and grocery list? Or annoyed at constantly having to consider carb, protein, and fat content while shopping?

An aesthetic, athletic body is a goal worth working for. The solution is the Upfit Meal Plan for Muscle Building. Suitable for men and women.

1. The Basic Building Blocks of Muscle Building

Precooking / Meal Prep for Muscle Building and Nutrition

Muscle building is the reaction of your body to a specific stimulus that affects the muscles. If you have a Nutrition Plan for Muscle Building that is personalized to your body data, and you regularly push yourself to the limit during training, your body responds by spreading the signal “Build Muscles” via hormones and neurotransmitters. In this state, among other things, the processing of protein -the substance that makes up the muscles- is increased.

Remember: Go to your limit – otherwise strength training is just exercise therapy. The following building blocks are the tools with which you will transform your body:

Building Blocks of Muscle Building

  • A personalized Nutrition Plan for Muscle Building that gives you the optimal distribution of micronutrients and macronutrients, as well as calorie intake. (by the way: with our Calorie Calculator you can calculate the key data for your optimal calorie and nutrient distribution)
  • Progressive Workout Plan
  • Healthy Lifestyle with Enough Regeneration

You probably know that your body can only build muscle mass if it gets enough energy. Whether you build muscle – or merely fat deposits – depends first and foremost on your Meal Plan for Muscle Building and your Workout Plan.

2. Problems in Building Muscle Nutrition

Meal Plan for Muscle Building - Mass Building and the Mass Phase

Are you training regularly, but not seeing much in the way of results? Do you feel that you lack the energy to complete your workout with full power? Have you plateaued and are no longer progressing in your workouts? Then it’s time to start thinking about muscle building nutrition!

What you eat and drink is like fuel for your body and provides you with the raw material for your body’s maintenance. If you want to drive a sports car, you should provide it with the right fuel. A Porsche doesn’t drive with bio-diesel.

If your body flips the switch to tell your muscles to grow, the right proteins and minerals must be present in your body. Otherwise, it’s like the construction workers are ready to work but have no materials to build with. The calculation of all your nutrients should be based on your individual body data, preferences, and goals.

A tailor-made Meal Plan for Muscle Building by Upfit not only ensures that you get the right nutrients at the right time, it also ensures that your body gets into the muscle building state quickly and efficiently.

3. Operating principles and example day in your Meal Plan for Muscle Building

Example of an Upfit meal plan on desktop and mobile

The Nutrition Plan for Muscle Building not only gives you the exact nutrition you need to build muscle, it also shows you how much you eat and when. First, you’ll fill out a short questionnaire (3-4 minutes) to determine your age, height and weight, what goals you have, and much more. From this information, we build your tailor-made daily plan together. For more details, see the example in the picture above or see other examples from the Plan here.

By the way: Did you know that over 90% of the Upfit recipes can be prepared in under 20 minutes?

3.1. Step by step

First, you will use your Shopping List to buy the ingredients at the supermarket of your choice. If it’s a Workout Day, your Meals will look different than on your Rest Days – after all, the Meal Plan is for muscle growth. If your engine is running at full throttle, it needs a little extra care!

All you have to do is follow your Plan carefully, starting with a tasty and high-protein breakfast, then followed by a small snack to keep your energy level high. You’ll continue on to a well-coordinated lunch – whether at home or on-the-go – and then finish with dinner. The right muscle building diet ensures that you perform optimally and stay productive all day.

3.2. Are supplements necessary for muscle building?

On request, your Meal Plan will provide you with complementary supplements during and after your workout, so you get the most out of your workout. Do you need a protein shake? If yes, which and when? What should you eat and drink before and during exercise? Such questions are answered on a case by case basis, as they depend on many individual factors that we will explore in detail in your Nutrition Plan for Muscle Building.

4. Beispielgerichte aus deinem Muskelaufbauplan

5. Building Muscle – setting S.M.A.R.T goals

Rowing people working out

You’d like to get fit and look good, but you haven’t formulated a specific goal? Try the S.M.A.R.T principle! “SMART” stands for Specific, Measurable, Adapted, Realistic, Timed: “Being fit” is not specific. “Building five kilos of muscle” is specific.

The same applies to measurability: if you only work out on a treadmill, your workout is not adapted to your goal. You will never realistically build up muscles with running alone, since the stimulus is not enough for this purpose – if your goal is to build 5kg of muscle mass, strength training is a must.

It is essential for your motivation to actually achieve your goals- so make your goals realistic! Take the example of building 5 kg of muscle. Accomplishing this goal in 3 months – supported by a good strength training and a Nutrition Plan – is realistic. Accomplishing this goal in 3 weeks is not realistic.

Examples of S.M.A.R.T muscle building goals
S – (Specific) e.g. 4 kg more muscle mass
M – (Measurable) e.g. 11% body fat percentage
A – (Adapted) e.g. with the Upfit Workout Plan
R – (Realistic) e.g. 2-3 hours strength training with the Upfit Workout Plan per week
T – (Timed) e.g. within 8 weeks

Be S.M.A.R.T about your goals and follow your tailor-made Meal Plan for Muscle Building closely. Deviating from your Meal Plan will ultimately cost you time, nerves, and motivation.

6. Genetics and Muscle Building

Genetic factors in building muscle

How fast you build muscle depends both on your workout program and your genetics. No matter which body type you have (ectomorph = tendency to lean, difficulty building muscle / mesomorph = fast muscle building / endomorph = tendency to put on fat), your Upfit Nutrition Plan to Build Muscle is adapted to bring out the best in you.

So don’t get discouraged just because it’s easier for others. A consistent lifestyle will eventually get you to your goal – as the saying goes: hard work beats talent.

7. Training Frequency and Intensity

Training frequency and training intensity for muscle building

It is also important that you stay relaxed during your Workout Plan. Many go into their muscle building project with the mantra “A lot of training means a lot of muscle” and constantly push themselves to the limit. Overtraining puts you at risk for injury and other health problems. It is therefore important to start gradually – this means increasing your training step by step. Of course, this applies to both your Workout Plan and your Nutrition Plan for Muscle Building.

Try to improve with every workout, but don’t overdo it. You should not be trembling after each workout with cramps. Performing smoother, more controlled exercises, or using heavier weights are measurable factors that show your progress. However, training until you’re completely exhausted, without paying attention to proper execution and rest, will get you nowhere. This applies to both the strength training itself and to the training week: Your muscles need time to regenerate and grow, so you should workout each muscle group 2-3 times a week, with rest days in between.

“Strength-training workouts must be frequent and close together so that your body remains in a muscle building state. That being said, rest days, during which the muscles regenerate and build up, are just as important as workouts. Bad sleep (e.g. due to congestion) and high levels of stress are bad for your recovery, and what is bad for your recovery is bad for your muscle building.
Many things can stress you, a common stressor among athletes is “”analysis paralysis”” : excessively researching muscle building and the newest nutrition data. This often contradictory half-knowledge, often gotten from the internet, can lead you to overthink your training and ultimately stagnate.”

Keep it simple: The best part about the Upfit Muscle Building Nutrition and Workout Plans is that they are developed by nutrition experts to give you results; you do not have to know everything yourself. Simply trust your Plan and focus your energy on following it carefully. You will notice that you are quickly progressing.

8. Nutritional supplements for muscle building

Nutritional supplements and muscle building supplements

Muscle building without supplementation? Is that even possible? You bet!

Imagine your body like a sports car. Our muscles are the engine and our bodies are the entire vehicle. Macronutrients – proteins, fats, and carbohydrates – are the gasoline, and micronutrients – vitamins, minerals, trace minerals – are the wires and screws that ensure that everything works and works well (read more about the types and functions of micronutrients here).

For a while you can continue with a missing screw, but eventually it bothers you, or it causes problems. Our need for micronutrients arises from our living environment and our way of life, so it’s individual and varies from person to person.

Athletes or people with a chronic illness often benefit from a high intake of regenerative vitamins and minerals. People in Central and Southern Europe, for example, have as much vitamin D3 deficiency as people who spend the whole day indoors because of lower solar radiation. Vitamin D3 also plays a role as a prohormone in muscle building. Magnesium is important for many processes related to exercise and nutrition.

Creatine, Beta Alanine, BCAAs or Whey Isolate are commonly used muscle building supplements and can be quite helpful for building muscle – but again, more supplements does not automatically bring more results. Supplements are, as the name implies, a supplementation to your Nutrition Plan for Muscle Building. Your Nutrition Plan should already cover most of your nutritional needs. You should also know which supplements to use and when they are most effective. Check out our top 10 list – here you’ll find an overview of supplements, dosages, and benefits.

List of Muscle Building Supplements:

  1. Multivitamin mineral / muscle function, energy systems, regeneration / depending on the manufacturer / with meals
  2. Magnesium / involved in many metabolic processes, including stress-reducing, activating, sleep-inducing, tonus-lowering / 10-30 mg per kg body weight / Pre-workout, for the last meal
  3. Whey protein isolate / fast available protein, increases protein synthesis / 30-60 g / post workout
  4. BCAA’s / directly available in the muscle amino acids, anti-catabolic (slows down muscle breakdown), increase protein synthesis, increase resilience / 4-10 g / post-workout, per workout
  5. Creatine / energy metabolism active, increases resilience during intense workouts / 5-10 g / pre workout
  6. Beta alanine / activating, muscle over dosage delay / 3-6 g / pre workout
  7. Vitamin D3 / muscle function, passive musculoskeletal system / 2500-5000 IU per day / evening
  8. Amino-Electrolyte / Preservation of focus and performance in training, short-term regeneration / 20-30 g / per workout
  9. L-glutamine / regeneration, exposure tolerance / 5-10 g / per meal
  10. Multi-component protein / cover the general protein requirement, regular protein supply / 30-60 g / between meals

9. Valence of protein

a mix of healthy foods for weight loss

Although several paths can lead to the goal of becoming more muscular, there is one factor of crucial importance: how much protein your body gets and in what form?

One stumbles at this point on the term biological value, which provides an indication of how appropriate the amino acid profile of a particular food is for the needs of the human body. In short, is the gasoline right for my engine? Does the product contain a sensible combination and amount of amino acids?

Amino acids are the organic compounds that make up protein, they have different functions in our circulation. Some, such as glutamine or arginine, you may have heard of. When is comes to amino acids, animal protein has certain advantages over vegetable proteins.

This does not mean you cannot create a successful muscle-building diet as a vegan or vegetarian. It’s just a matter of cleverness in getting enough proteins with good amino acid profiles.

Most protein-containing Plant foods only replenish a small portion of the spectrum of amino acids we need, so different foods should be combined with different amino acids to ensure a complete supply. A classic combination of high value is beans or lentils with rice- but the price in this case is a high carbohydrate content.

You can find more about vegan muscle building here.

10. Muscle Building Tips & Tricks

Tips and Tricks for Muscle Building Nutrition

Building muscle is not a mystery. It’s simple math with a few clear rules. These tips will help you build muscle.

  • Eat protein with every meal
  • Do not skip meals
  • Eat well and eat a lot
  • Do strength training
  • Don’t skip workout days
  • Train all body areas
  • Train progressively
  • Surround yourself with people who support you
  • Be S.M.A.R.T
  • Be consistent

Upfit Customer Reviews

Upfit Bewertung Philippe U.

Philippe U.

“Great plans, great service, perfect advice! Thank you! can only recommend further.” [translated]

Upfit Bewertung Tine S.

Tine S.

“I lost 20 kg in 12 weeks. Plans are easy and inexpensive to buy …” [translated]

Upfit Bewertung Anna Y.

Anna Y.

“In 8 weeks I was able to lose 5 kg and not once did I have the feeling that I was on a diet.” [translated]

Upfit Bewertung Philipp W.

Philipp W.

“Individual, practical, and inexpensive. Especially considering how much is included in your Plan.” [translated]