Muscle Building Meal Plan
7 Day Meal Plan
The muscle building diet provides an average of 2,353 calories, 222 grams protein (37%), 208 grams of carbohydrate (35%) and 75 grams of fat (28%). This meal plan is designed to be used in conjunction with a regular resistance weight training program to help stimulate greater muscle tissue growth.
If you are lifting weights, performing resistance training exercises (bands) and want to add more size, then consider this muscle building diet. I have incorporated supplement recommendations to take with meals or as a pre or post workout supplement.
Why should you consider buying a protein powder?
Protein powders have several advantages:
- Low in carbs and fat
- Cheap (protein for protein)
- Easy to carry,
- Fast to prepare
- Easy to drink even when you’re too full to eat
- Easy to digest and absorb
- Beneficial for older people (who often have low appetite and problems to chew)
Because, protein is more filling than carbs or fat; and many people following a higher protein diet for muscle gain or weigh loss have a hard time meeting their daily protein needs because they get full too quickly. This is where making a quick and easy shake may be more convenient than grilling, baking or chewing a piece of chicken or steak.
How about protein for aging muscle? Did you know that by the age of 40 you begin losing 8% of your muscle per decade and by the age of 70 you lose 15% of your muscle mass per decade. You need more protein per meal in order to get a similar muscle protein response as when you were younger. Essentially, you should aim for at least 25 grams of protein per meal. One serving of whey protein will provide you with 25 grams of protein. Mix one scoop with water, milk or juice with a serving of berries, and a handful of nuts for a complete serving of protein, vitamins and minerals.
Whey protein is rapidly digested and absorbed, and so is an ideal companion to resistance training, since rapid increases in serum essential amino acids leading to greater muscle protein synthesis.
What is whey?
What are the benefits of whey protein?
Whey proteins contain small chains of amino acids known as peptides, which are small chains of amino acids that aren’t completely broken down by your digestive enzymes. Some of these peptides have what’s known as bioactive peptides, which have potential health benefits. Whey protein is a rich source of bioactive peptides that benefit the cardiovascular and immune systems.
What is whey protein isolate?
Whey protein isolate is an “isolated” source of whey protein with less fat and carbs in comparison to whey protein concentrate. Whey protein isolate may be more fitting for those with lactose intolerance, since it contains the least amount of the milk sugar lactose. Whey protein isolates are 90% protein
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease(s).
All orders are fulfilled and shipped within 24 to 48 hours of you placing the order. Typical delivery time frame is between 5 to 9 business days however, you may receive your items much earlier. Once fulfilled, an email will be sent with shipping details and tracking information so you can watch your order every step of the way! Packages may be faced with delays beyond our control such as customs or postal delays.
Fulfillment Center Operation Hours
Orders are fulfilled Monday-Friday, between 8am to 2pm, with the exception of the following US Federal holidays.
The fulfillment cut-off time is 2 pm EST for all orders with less than 20 units. Orders will be processed within 24-48 hours. Under exceptional circumstances, this lead time could be extended with or without previous and formal notice.
Delivery occurs Monday-Saturday via USPS, UPS, Global Post, and DHL Worldwide
Supplements Refund Policy
To be eligible for a refund, your item must be unused and in the same condition that you received it. Buyer is responsible for return shipping.
However, if you are not satisfied with the flavor and would like to exchange the product for another, we will happily swap that out hassle free.
The refund policy for a full refunds lasts 60 days. Product will not be accepted for refund beyond 60 days after purchase. If you received your order more than 7 days ago and less than 60 days ago please email (firstname.lastname@example.org) for return instructions.
To return your unopened/unused product, you should mail your product to: 2825 Beckridge Blvd. STE 170 Duluth, GA 30096
You will be responsible for paying for your own shipping costs for returning your item. Shipping costs are non-refundable.
If you are shipping an item over $75, you should consider using a trackable shipping service or purchasing shipping insurance. We cannot guarantee that we will receive your returned item and to protect yourself, please consider shipping with tracking.
Refunds (if applicable):
Once your return is received and inspected, we will send you an email to notify you that we have received your returned item. We will also notify you of the approval or rejection of your refund.
If you are approved, your refund will be processed and a credit will automatically be applied to your credit card or original method of payment (could take several business days depending on form)
Membership Refund Policy
Membership cancellations received within 7 days of registration may be eligible to receive a full refund. Cancellations received after the stated deadline will not be eligible for a refund.
Cancellations will be accepted via e-mail, and must be received by the stated cancellation deadline. In addition:
- All refund requests must be made by the member or credit card holder.
- Refund requests must include the name of the member.
- Refunds will be credited back to the original credit card used for payment.
Any questions or cancellation requests may be directed via email on our contact page.