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Fitness coach swears by 3-meal plan to ‘build muscles in just one month’
Taking care of your muscles and bones is crucial for your overall physical health in the long run. Most of us take it for granted in the chase for the ideal body, turning to unhealthy methods that promise quick results.
Resistance training and exercises that build endurance are most effective in strengthening muscles. However, your efforts can go to waste without the right diet. A fitness coach shares the best daily meal plan to gain muscles in a month.
Diet to ‘build muscles in a month’
As with losing weight, building muscles requires adding and eliminating certain foods. The fitness coach, Samuel Dickerson, from Better You Better Society, shares just the meal plan to achieve your goal.
Breakfast, the most important meal of the day, should be light and nutritious. Samuel says you should start your day with one cup of egg whites and two eggs. You can make it interesting by including your favorite seasoning or go with hard-boiled eggs – we suggest trying the 5-5-5 method.
The lunch would include 6 to 8 ounces of chicken breast, some vegetables, and one cup of rice. Repeat the same for dinner. You can include meat of your choice – lean ground beef or fish are healthy substitutes for chicken.
The diet suggested by Samuel is rich in protein – important for building muscles. Although the recommended meal plan isn’t to lose weight but to gain muscle mass.
It’s effective when you work out
The fitness coach’s meal plan is incomplete without a protein shake. Not only is it nutritious, but you can make it taste good too.
“On top of your meal, take one protein shake,” he says, before revealing an easy recipe. Add some sugar-free almond milk to two scoops of protein with fruits such as berries or bananas for taste.
When sugar cravings are high, add healthier natural sugars instead of refined white sugar. Avoid snacking while maintaining the recommended diet and do not compromise your sleep.
Samuel swears by his one-month meal plan to build muscles. “If you eat like that every day for a month and work out, you’ll definitely build muscles,” he says.
Samuel Dickerson is a certified fitness coach with personal training certification from the National Personal Training Association. He’s the CEO of online fitness coaching and health organization Better You Better Society, founded in 2016.
