Upfit Meal Plans for Muscle Building are ideal for men and women who want to build muscle mass or gain weight. Our Plans are not suitable for competitive bodybuilders. The Meal Plan for Muscle Building gives you the optimal distribution of nutrients to achieve a calorie surplus, which you can transform by strength training into muscle mass. When building muscle, about 70% of your success depends not in the strength training, but rather the right nutrition. With our Meal Plan for Muscle Building you stay flexible, but achieve maximum results with less money and time. Click here to find out how much muscle you can build on average with Upfit.
- Don’t want to cook everyday? Learn here how to do Meal Prep for several days in advance and save up to 10 hours each week.
- You’ve been invited to dinner? Here’s how to skip meals. Your Plan and Shopping List will adjust automatically.
- You are sick or on vacation and do not want to pay for Upfit? Here’s how to pause your Plan for free.
The only thing that does not work so easily is to build muscle and lose fat at the same time. However, Upfit also has a method of building muscle and getting rid of excess fat over the long term. This requires two steps:
- Muscle building phase
- Definition phase
Both phases should last at least 3 months for optimal results. At Upfit you can easily change your goal and thus build muscle first and then define your body afterwards. If you are interested learning more about building muscle and definition, then check out our article on building muscle and losing fat at the same time.
| MUSCLE BUILDING PROGRAM | WEIGHT LOSS PROGRAM | |
|---|---|---|
| Calories | Calorie Surplus – You eat more than you burn | Calorie Deficit – you eat less than you burn |
| Macronutrient distribution | 25% Protein / 40% Fat / 35% Carbs | 25% Protein / 50% Fat / 25% Carbs |
| Training | Strength training is essential | Supplementary measure for building muscle |
