meal - Built With Science

1 Mealplanmusclebuildingmuscle building meal planThis 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.

2 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 ( add 400-500) whereas if you re a more experienced lifter, you can opt for the lower end of the range ( 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.

3 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 ( use less oats, sweet potato, and rice) and/or decreasing some of the servings of the fats ( use less peanut butter, walnuts, swap eggs for egg whites, etc.)

4 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 plan1 DAYmeal planMEAL 1 Apple Cinnamon OatmealScrambled Egg Whites with Peppers & KaleMEAL 2 Arugula Salad With Salmon & Sweet PotatoMEAL 3 Peanut Butter Rice Cakes, Banana, & Protein ShakeMEAL 4 Turmeric Chicken with Brown Rice and VeggiesMEAL 5 Yogurt Parfaitmuscle building meal plan1 DAYM uscle Building Meal Plan1 dayMeal PlanCalories2588 Fat71gSaturated10gPolyunsaturated20gMono unsaturated23gCarbs331gFiber46gProtein18 2gSodium1406mgPotassium5502mgJeremy Building Meal Plan1 dayMeal PlanCalories2588 Fat71gSaturated10gPolyunsaturated20gMono unsaturated23gCarbs331gFiber46gProtein18 2gSodium1406mgPotassium5502mgJeremy planAmount per servingApple Cinnamon Oatmeal5 ingredients 15 minutes 1 the milk.

5 3/4 of the diced apple slices and cinnamon to a medium-sized pot. Bring toa gentle boil over medium heat and then add the oats. Cook until oats have absorbed allthe to a bowl and top with almond butter. Top with remaining diced apple !NotesMeal TimingEat this meal within 2 hours of waking 1 Calories & MacrosFor Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of FreeSubstitute any dairy alternative for the gluten-free certified oats if tart apple like a Granny Smith or Macintosh works best for this grams Oats (quick or rolled)1 cup Low Fat, 1% Milk (or dairy alternative ofchoosing)100 grams Apple (peeled and finely chopped)1 tsp Cinnamon1 1/2 tsps Almond ButterNutritionCalories394 Carbs63gFat10g Fiber9gSaturated2gProtein18gPolyunsatura ted 2g Sodium164mgMonounsaturated 4g Potassium 339mgJeremy Cinnamon Oatmeal5 ingredients 15 minutes 1 servingAmount per servingScrambled Egg Whites with Peppers & Kale4 ingredients 15 minutes 1 a skillet over medium heat with non-stick spray.

6 Add the red bell pepper and kaleleaves and saut until softened, about 5 to 7 the veggies are cooking, mix the egg whites into a bowl and season with salt andpepper. Beat gently with a fork until well the veggies to one side of the pan, and pour the beaten eggs into the empty a spatula to scramble, slowly incorporating the veggies once the eggs are no longervery between plates and enjoy!NotesMeal TimingEat this meal within 2 hours of waking 1 Calories & MacrosFor Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of GreenSubstitute spinach, mixed greens, or arugula for the PepperOmit if you'd Red Bell Pepper (sliced)15 grams Kale Leaves (chopped)120 grams Egg WhitesSea Salt & Black Pepper (to taste)NutritionCalories75 Carbs3gFat1gFiber1gSaturated0gProtein14g Polyunsaturated0gSodium208mgMonounsatura ted0gPotassium311mgJeremy Egg Whites with Peppers & Kale4 ingredients 15 minutes 1 serving#BuiltWithScience programsThat s exactly what my #BuiltWithScience programs are designed to do.

7 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 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?CLICK HERE TO DISCOVER THE BEST PROGRAM FOR YOUA mount per servingArugula Salad With Salmon & Sweet Potato9 ingredients 15 minutes 1 a skillet over medium heat.

8 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 2minutes, until the flesh is opaque , steam the diced sweet the arugula to a plate and top with the cucumber, avocado and fig. Drizzle olive oilover top and squeeze the lemon juice. Mix together well and place the salmon on the sweet potato on the side. Enjoy!NotesMeal TimingEat this meal 3-5 hours after last FlavorAdd additional seasoning to the salmon such as cayenne, chili flakes or other herbs grams Salmon Fillet (about 4 oz)1/8 tsp Sea Salt1 1/2 tsps Extra Virgin Olive Oil2 tsps Lemon Juice40 grams Arugula1/4 Cucumber (sliced)40 grams Avocado (sliced)1 Fig (optional, quartered)250 grams Sweet PotatoNutritionCalories560 Carbs68gFat20g Fiber13gSaturated3gProtein29gPolyunsatur ated 5g Sodium498mgMonounsaturated 11g Potassium 1975mgJeremy Salad With Salmon & Sweet Potato9 ingredients 15 minutes 1 servingAmount per servingPeanut Butter Rice Cakes, Banana, & Protein Shake5 ingredients 5 minutes 1 peanut butter over top rice cakes and sliced banana pieces on top.

9 Mix proteinpowder with milk and shake until incorporated. Enjoy!NotesMeal TimingEat this meal within 1-2 hours before your would recommend consuming 1/2 of the protein shake prior to your workout, and saving1/2 of the protein shake for post-workout for optimal Plain Rice Cake1 tbsp All Natural Peanut Butter (or almondbutter)120 grams Banana1 cup Low Fat, 1% Milk35 grams Whey Protein PowderNutritionCalories532 Carbs65gFat14g Fiber5gSaturated3gProtein42gPolyunsatura ted 2g Sodium224mgMonounsaturated 4g Potassium716mgJeremy Butter Rice Cakes, Banana, & Protein Shake5 ingredients 5 minutes 1 servingAmount per servingTurmeric Chicken with Brown Rice and Veggies7 ingredients 30 minutes 1 the oven to 400 F (204 C) and line a baking sheet with parchment the brown rice according to the directions on the the rice cooks, toss each chicken breast in the extra virgin olive oil, turmeric, saltand pepper.

10 Transfer to the baking sheet and cook for 25 to 30 minutes or until the zucchini and broccoli together until softer in the chicken, vegetables, and rice are cooked, divide between plates and enjoy!NotesMeal TimingEat this meal 1-2 hours after your FlavorAdd garlic powder or cayenne grams Cooked Brown Rice113 grams Boneless, Skinless Chicken Breast(about 4 oz)1/2 tsp Extra Virgin Olive Oil1/3 tsp Turmeric150 grams BroccoliSea Salt & Black Pepper (to taste)100 grams ZucchiniNutritionCalories510 Carbs74gFat9g Fiber8gSaturated1gProtein38gPolyunsatura ted 1g Sodium109mgMonounsaturated 2g Potassium 1133mgJeremy Chicken with Brown Rice and Veggies7 ingredients 30 minutes 1 servingAmount per servingYogurt Parfait8 ingredients 5 minutes 1 yogurt into glasses or bowls.