The Perfect Beginner Diet Plan For Gym Workouts

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In this video I will show you the fundamentals of a good diet plan for your gym workout. This diet will help you pack on lean muscle quick without unnecessary body fat.

So where should you start as a beginner?

Maybe you have already done some research and know a few things about calories and macronutrients, but don't really know how to put everything together.

Before we get started make sure to download the sample meal plan at the bottom of this page. It is built around what I will teach you in this video and you can use it to get started right away.

Ok, so whether you are a beginner, an intermediate or even a professional bodybuilding, there are few basics which have to be included in your gym diet plan to see results. Let's start with the most important, your calorie surplus.
1. Step: The Right Calorie Surplus

So the first and most important step is to create a calorie surplus. This means you have to eat more calories than your body burns regularly. I cannot stress this enough.

Most beginners, especially skinny guys just don't eat enough. If you don't give your body the building blocks to create more muscle tissue you can train as much as you want but won't see any results.

When they hear the term calorie surplus or bulking, many people think of eating crazy amounts of food and eating ice cream all day. That's not what smart meal planning is all about.

To make muscle growth happen, you only need a small calorie surplus. Usually, 10% to 15% above your maintenance is already enough. That's 200 to 300 additional calories per day. Add these to your normal food intake and you good to go. If you don't know how to calculate your calorie needs, check out this post on how many calories you need to build muscle.

2. Step: Set Up Your Macronutrients

Once you have your calories covered, the next step is setting up your macros, so finding out how much protein, fat and carbs you need. This is pretty straightforward and now I will just give you the ideal values for each macro. If you want to find out why the values are what they are, again check out my other posts where I explain each intake in more detail.

First, protein because it's the most important macronutrient for muscle growth. The ideal range of protein intake is around 0.8 - 1 gram per pound of body weight. This will make sure your body gets all the amino acids to repair and grow muscle after your workouts.

Next is fat, which should make up at least 15 - 20 percent of your daily calories. This value might be a little too low for some people and you can go as high as 30 - 35%. So the overall range of your daily fat intake should be between 15% and 35% of your daily calories.

And lastly, fill the rest of your daily calories with carbs. That's by far the simplest step.

For experienced trainees these calculations will be fairly easy but I understand that for beginners everything might be going a little too fast at this point. If you want a more detailed explanation on how to calculate your macros check out my meal planning mastery course.
Music: Tobu - Seven [NCS Release] https://youtu.be/h18gwLKQf_Q

Видео The Perfect Beginner Diet Plan For Gym Workouts канала Felix Harder