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mealplan
muscle building
muscle building meal plan
This meal plan is designed for you to use to pack on size and build muscle. Thus, you will ideally want to be eating at a calorie surplus. To do so most effectively with this meal plan, please read through the below notes and steps.
● This meal plan comes up to a total of around 2,700 calories. This is likely around the ideal calorie intake to build muscle for most lifters who currently weigh around 150-170lbs (68kgs-77kgs). If you don’t fall within the above weight range OR simply want to gauge if this calorie intake is optimal for you, then perform the below step.
● To manually calculate how many calories you’ll need to optimally build muscle, a simple way to do this is to multiply your bodyweight in lbs by 15 and then add ~250-500 to this depending on your training experience. If you’re a beginner with less than a year or two of lifting experience in the gym, you can opt for a more aggressive surplus by using the higher end of the range (e.g. add 400-500) whereas if you’re a more experienced lifter, you can opt for the lower end of the range (e.g. add 250-300). This will give you a rough indication of what your “muscle building calorie intake” should be.
◦ For example: let’s say you’re a beginner who weights 150 lbs. 150 x 15 = 2250. Add 400 to this and you get 2,650 calories, which would be your goal calorie intake.
● As you progress with this meal plan, you will be gaining weight. You want to aim to gain around 1-2% of your bodyweight per month. If you’re undershooting or overshooting based on this goal, then adjust your meal plan accordingly by increasing or decreasing your calorie intake.
● This meal plan is ideal for those working a 9-5 job and is structured in that fashion. If you workout at other times during the day, then you can simply move your pre-workout (which is also your immediate post workout) meal and re-arrange your day/meals accordingly.
● To periodize your diet overtime to mitigate excess fat gain, it would be wise to transition to a 1 month calorie deficit after every 3 months or so of being in a surplus. This can be done in this meal plan by simply cutting down the calorie intake to roughly ~1,900 to 2,300 calories. This is easily done by decreasing some of the servings of the carbs (e.g. use less oats, sweet potato, and rice) and/or decreasing some of the servings of the fats (e.g. use less peanut butter, walnuts, swap eggs for egg whites, etc.).
And… that’s pretty much it! Enjoy and let me know how you like the meals by sharing and tagging me on social media (@jeremyethier)!
muscle building meal plan 1 DAY
meal plan
MEAL 1Apple Cinnamon Oatmeal
Scrambled Egg Whites with Peppers & Kale
MEAL 2 Arugula Salad With Salmon & Sweet Potato
MEAL 3 Peanut Butter Rice Cakes, Banana, & Protein Shake
MEAL 4 Turmeric Chicken with Brown Rice and Veggies
MEAL 5 Yogurt Parfait
muscle building meal plan 1 DAYMuscle Building Meal Plan1 day
Meal Plan
Calories 2588
Fat 71g
Saturated 10g
Polyunsaturated 20g
Monounsaturated 23g
Carbs 331g
Fiber 46g
Protein 182g
Sodium 1406mg
Potassium 5502mg
Jeremy Ethier
Muscle Building Meal Plan1 day
Meal Plan
Calories 2588
Fat 71g
Saturated 10g
Polyunsaturated 20g
Monounsaturated 23g
Carbs 331g
Fiber 46g
Protein 182g
Sodium 1406mg
Potassium 5502mg
Jeremy Ethier
meal plan
Amount per serving
Apple Cinnamon Oatmeal5 ingredients · 15 minutes · 1 serving
Directions
1. Add the milk, 3/4 of the diced apple slices and cinnamon to a medium-sized pot. Bring to
a gentle boil over medium heat and then add the oats. Cook until oats have absorbed all
the liquid.
2. Transfer to a bowl and top with almond butter. Top with remaining diced apple slices.
Enjoy!
Notes
Meal Timing
Eat this meal within 2 hours of waking up.
Meal 1 Calories & Macros
For Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of carbohydrates.
Lactose Free
Substitute any dairy alternative for the milk.
Gluten-Free
Use gluten-free certified oats if needed.
Apple
A tart apple like a Granny Smith or Macintosh works best for this recipe.
Ingredients
45 grams Oats (quick or rolled)
1 cup Low Fat, 1% Milk (or dairy alternative of
choosing)
100 grams Apple (peeled and finely chopped)
1 tsp Cinnamon
1 1/2 tsps Almond Butter
Nutrition
Calories 394 Carbs 63g
Fat 10g Fiber 9g
Saturated 2g Protein 18g
Polyunsaturated 2g Sodium 164mg
Monounsaturated 4g Potassium 339mg
Jeremy Ethier
Apple Cinnamon Oatmeal5 ingredients · 15 minutes · 1 serving
Amount per serving
Scrambled Egg Whites with Peppers & Kale4 ingredients · 15 minutes · 1 serving
Directions
1. Heat a skillet over medium heat with non-stick spray. Add the red bell pepper and kale
leaves and sauté until softened, about 5 to 7 minutes.
2. While the veggies are cooking, mix the egg whites into a bowl and season with salt and
pepper. Beat gently with a fork until well combined.
3. Push the veggies to one side of the pan, and pour the beaten eggs into the empty side.
Use a spatula to scramble, slowly incorporating the veggies once the eggs are no longer
very wet.
4. Divide between plates and enjoy!
Notes
Meal Timing
Eat this meal within 2 hours of waking up.
Meal 1 Calories & Macros
For Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of carbohydrates.
Leafy Green
Substitute spinach, mixed greens, or arugula for the kale.
Bell Pepper
Omit if you'd like.
Ingredients
1/4 Red Bell Pepper (sliced)
15 grams Kale Leaves (chopped)
120 grams Egg Whites
Sea Salt & Black Pepper (to taste)
Nutrition
Calories 75 Carbs 3g
Fat 1g Fiber 1g
Saturated 0g Protein 14g
Polyunsaturated 0g Sodium 208mg
Monounsaturated 0g Potassium 311mg
Jeremy Ethier
Scrambled Egg Whites with Peppers & Kale4 ingredients · 15 minutes · 1 serving
#BuiltWithScience programs
That’s exactly what my #BuiltWithScience programs are designed to do.
We show you step by step with our software how much your specific body should be eating to see the best results, and then pair this with an optimized workout plan designed for you to pack on lean muscle as fast as possible (and without the fat!).
It’s how thousands of our members like Kevin are seeing amazing results and breaking through plateaus in such a short amount of time.
To join the family and get started today, click the button below to discover which of our programs would be best suited for you and where your body is currently at:
WANT TO KNOW EXACTLY WHAT TO EAT AND HOW MUCH TO EAT WEEK AFTER WEEK, MONTH AFTER MONTH, SO THAT YOU CAN CONTINUE TO BUILD MUSCLE IN THE MOST EFFECTIVE WAY POSSIBLE?
Amount per serving
Arugula Salad With Salmon & Sweet Potato9 ingredients · 15 minutes · 1 serving
Directions
1. Heat a skillet over medium heat. Season the salmon with salt, then add it to the pan skin-
side down, cooking for about 4 to 5 minutes. Flip and cook for an additional 1 to 2
minutes, until the flesh is opaque throughout.
2. Meanwhile, steam the diced sweet potatoes.
3. Add the arugula to a plate and top with the cucumber, avocado and fig. Drizzle olive oil
over top and squeeze the lemon juice. Mix together well and place the salmon on top.
Eat the sweet potato on the side. Enjoy!
Notes
Meal Timing
Eat this meal 3-5 hours after last meal.
More Flavor
Add additional seasoning to the salmon such as cayenne, chili flakes or other herbs and
spices.
Ingredients
113 grams Salmon Fillet (about 4 oz)
1/8 tsp Sea Salt
1 1/2 tsps Extra Virgin Olive Oil
2 tsps Lemon Juice
40 grams Arugula
1/4 Cucumber (sliced)
40 grams Avocado (sliced)
1 Fig (optional, quartered)
250 grams Sweet Potato
Nutrition
Calories 560 Carbs 68g
Fat 20g Fiber 13g
Saturated 3g Protein 29g
Polyunsaturated 5g Sodium 498mg
Monounsaturated 11g Potassium 1975mg
Jeremy Ethier
Arugula Salad With Salmon & Sweet Potato9 ingredients · 15 minutes · 1 serving
Amount per serving
Peanut Butter Rice Cakes, Banana, & Protein Shake5 ingredients · 5 minutes · 1 serving
Directions
1. Spread peanut butter over top rice cakes and sliced banana pieces on top. Mix protein
powder with milk and shake until incorporated. Enjoy!
Notes
Meal Timing
Eat this meal within 1-2 hours before your workout.
Post-Workout
We would recommend consuming 1/2 of the protein shake prior to your workout, and saving
1/2 of the protein shake for post-workout for optimal recovery.
Ingredients
2 Plain Rice Cake
1 tbsp All Natural Peanut Butter (or almond
butter)
120 grams Banana
1 cup Low Fat, 1% Milk
35 grams Whey Protein Powder
Nutrition
Calories 532 Carbs 65g
Fat 14g Fiber 5g
Saturated 3g Protein 42g
Polyunsaturated 2g Sodium 224mg
Monounsaturated 4g Potassium 716mg
Jeremy Ethier
Peanut Butter Rice Cakes, Banana, & Protein Shake5 ingredients · 5 minutes · 1 serving
Amount per serving
Turmeric Chicken with Brown Rice and Veggies7 ingredients · 30 minutes · 1 serving
Directions
1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper.
2. Cook the brown rice according to the directions on the package.
3. While the rice cooks, toss each chicken breast in the extra virgin olive oil, turmeric, salt
and pepper. Transfer to the baking sheet and cook for 25 to 30 minutes or until cooked
through.
4. Steam the zucchini and broccoli together until softer in texture.
5. Once the chicken, vegetables, and rice are cooked, divide between plates and enjoy!
Notes
Meal Timing
Eat this meal 1-2 hours after your workout.
More Flavor
Add garlic powder or cayenne pepper.
Ingredients
175 grams Cooked Brown Rice
113 grams Boneless, Skinless Chicken Breast
(about 4 oz)
1/2 tsp Extra Virgin Olive Oil
1/3 tsp Turmeric
150 grams Broccoli
Sea Salt & Black Pepper (to taste)
100 grams Zucchini
Nutrition
Calories 510 Carbs 74g
Fat 9g Fiber 8g
Saturated 1g Protein 38g
Polyunsaturated 1g Sodium 109mg
Monounsaturated 2g Potassium 1133mg
Jeremy Ethier
Turmeric Chicken with Brown Rice and Veggies7 ingredients · 30 minutes · 1 serving
Amount per serving
Yogurt Parfait8 ingredients · 5 minutes · 1 serving
Directions
1. Divide yogurt into glasses or bowls. Mix in powdered peanut butter and stevia (to taste).
Top with berries, dates, chia seeds, and crushed walnuts. Enjoy!
Notes
Meal Timing
Eat this meal within 1 hour before bed.
Ingredients
300 grams Non Fat (0%) Plain Greek Yogurt
50 grams Blueberries
50 grams Raspberries
30 grams Pitted Dates (diced)
1 1/2 tsps Chia Seeds
20 grams Walnuts
2 tbsps Pb2 Powdered Peanut Butter
Stevia (to taste)
Nutrition
Calories 517 Carbs 58g
Fat 17g Fiber 10g
Saturated 1g Protein 41g
Polyunsaturated 10g Sodium 203mg
Monounsaturated 2g Potassium 1028mg
Jeremy Ethier
Yogurt Parfait8 ingredients · 5 minutes · 1 serving
ADDITIONAL COMMENTS
I HOPE THIS PDF IS USEFUL FOR YOU!
I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show your support for my work and connecting with me on my social media platforms where I share more informative content on a regular basis:
ENJOY!
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Disclaimer
The content provided in this PDF is for informational and educational purposes only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed as medical, psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this document are not intended to diagnose, treat, cure, or prevent any health conditions, nor are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare professional’s advice. You should always consult your physician, dietitian, or other qualified healthcare professional on any matters regarding your health, engagement in physical activity, and/or diet before starting any fitness program or meal plan to determine if it is suitable for your needs. This is especially important if you (or your family members) have a history of high blood pressure or heart disease, if you have ever experienced chest pain while exercising, or if you have experienced chest pain in the past month when not engaged in physical activity. You should also consult your physician, dietitian, or other qualified healthcare professional before starting any fitness program, meal plan, or dietary regimen if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity or diet. Do not start or continue any fitness program, meal plan, or dietary regimen if your physician, dietitian, or health care provider advises against it. If you experience faintness, dizziness, pain, shortness of breath or any other form of discomfort at any time while exercising or while following any meal plan/dietary regimen, you should stop immediately. If you are in Canada and think you are having a medical or health emergency, call your health care provider, or 911, immediately.
Please note the following:
● any and all exercise that you do as a result of what you read in this PDF shall be performed solely at your own risk;
● any and all meal plans that you follow or adhere to as a result of what you read in this PDF shall be used solely at your own risk; and
● any and all foods or beverages that you consume as a result of what you read in this PDF shall be consumed solely at your own risk.
No part of this report may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system without the express written, dated, and signed permission from the author (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any purpose without express written consent.
