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A Professional Muscle Building Diet

By Mike Murphy

Here is a muscle building diet you can use. Every day you need to eat 1.5 - 2 grams of protein per lbs. bodyweight. This sounds like a lot, but is easy to do. Next, make sure you are eating enough calories. You should eat as many calories as possible while not gaining fat. You need lots of complex carbohydrates(not only do they account for most of your calories, but these are what "fill you up" and give you the much needed energy.)

For example: During my "offseason" muscle building diet (term refering to the time not dieting for a competition,) I was eating 3,000 to 4,000 calories a day. Your daily caloric intake should be as much as possible but without getting fat, as I already mentioned. Just be sure to spread them out evenly. Make sure that you are not eating too much sugar or that will lead to gaining fat as well. 5 - 6 meals daily will suffice with 2 - 3 hours between each "feeding".

If you notice that you are gaining fat, reduce daily caloric intake by 300 calories for a week and keep doing so until you stop gaining fat. For this reason, it is imperative to measure your bodyfat once a week to make sure that the weight that you are gaining is not fat. You can get a skinfold caliper that measures bodyfat just about anywhere and for cheap.

You need to purchase a food scale. You will also need to record when you eat, what you eat, and how much of it you eat. Microsoft Excel is an excellent program to use, as it can be saved, and will add up all of your total calories, protein, fats, and carbohydrates. You also want to make sure that you are not allergic to any foods that you have never tried. For example: if you have never tried green beans, don't eat a lot at first. Be Smart.


Supplementation plays a HUGE role in getting enough nutrients. Supplements come in many shapes, forms, and sizes. I feel that the most important supplements include the following: Protein Shakes (Both Low-Carb and High-Carb), Protein Bars (Both Low-Carb and High-Carb), Amino Acid Supplements, Vitamins, and Creatine Monohydrate.

Protein Shakes as well as bars can be an excellent source of: Protein, calories, carbohydrates, as well as many vitamins and amino acids. Protein Shakes and Bars are convenient and some actually taste good! Amino Acid Supplements help the body reach peak levels of growth by supplying additional high-quality protein.

Many products out there are considered multi-vitamins and are excellent. Creatine Monohydrate is a fabulous new supplement that first became popular in the 90's. As users nation-wide reported immediate, massive results, many others tried and also received results. An immediate gain of ten-pounds of lean mass is common and has found a home on every serious bodybuilder's supplement bag.

In your muscle building diet, you should get carbs from:

Beans Oatmeal Potatoes Rice

Protein should be from protein shakes and bars (make sure there is minimal sugar) and from lean meats: Chicken, Fish, Lean Steak, etc. All fruits and vegetables are acceptable and should be eaten. Many times you find yourself on the run or you have to go to class or work all day. This is okay, just tell your teacher/boss what your bodybuilding goals are and usually they will be glad to allow you to eat and drink in class/at work. It worked for me!

You may have to wake up earlier to make your food for the day and pack it in some plastic containers, and eat cold food all day, but hey, it is worth it! Read my first article, "Building a Body in a Busy World" and see if it helps any.

How to determine the number of calories that you need to ingest daily is quite simple. Calculate the total number of calories that you currently consume on a daily basis. Weigh your food and keep a record of it. Weigh yourself as soon as you wake up. If you are not gaining approximately lbs. of weight per 100 lbs. of bodyweight per week, eat 300 more calories a day for a week and see what happens, keep following this process for the desired result.

Calorie Intake

If you gain too much, decrease by 300 calories per day for a week. Another important fact is this: as you gain muscle, you need to need to continue to add more calories to support and gain new muscle. Each pound requires an approximate addition of 100 calories per day.

My Favorites

Okay, now for some of my favorites in my muscle building diet. You can use these nutrient providing meals as well in the correct proportions for your muscle-building/dieting goals. For breakfast, try eggs and instant oatmeal, you have many options with the eggs.

Another one of my breakfast favorites is a small chicken breast and egg english muffin. Now, onto other meals. Tuna mixed with Rice and Oregano with a side of broccoli is good.

Try tuna covering mashed potatoes (boiled potatoes, mashed with a fork [no butter]) and a vegetable. You can eat many other types of fish. Steak and baked potatoes is excellent (just make sure to remove all visible fat.) If it is around the Holidays, you can fit right in with the family, friends, and relatives by eating turkey breast and sweet potatoes.

Naturally, with me growing up in Kentucky and all, I love catfish! I like to make a bodybuilding version of fish 'n chips. I cook the fish with sliced potatoes and cover with lemon juice. Other kinds of fish suitable are: salmon, talapia, cod, haddock, as well as many others.


I cook all of my meat either on the gas grill or the George's Foreman's grill. Supplements also play a vital role in a bodybuilder's diet. Meal replacement shakes and bars are excellent and should be used, especially for the student or worker.'s superstore has an excellent variety of high-quality, affordable supplements. Make sure that the shakes that you are getting do not have an excess of sugar, or you might be finding yourself putting on some unnecessary fat.


Okay, so supplements sound great, huh? Supplements can be expensive if you are not careful. You don't always have to buy the best brand of supplements to get a quality nutrients.

Oftentimes, as I am surfing through's superstore, I find all of the supplements at the lowest prices. If you like paying more, you will be better off going somewhere else. So here is what you need to do.

Depending on your situation, you may or may not have a lot of money to spend on supplements. If you are like me and do not have an abundance of cash, then it may be hard. Most of the time, a bodybuilding diet will be cheaper than what you are already doing! This is true if you eat fast food more than a few times a week.

Planning your meals is a lot like making a financial budget. After you figure out how many grams of each nutrient and the number of calories you need per day, you can divide this number by 6 and calculate how many of each you need per meal.


If you have a job or any other source of income, decide how much money you have to spend on your muscle building diet. Price the kinds of food that you will be eating, and then add the price of the basic supplements that you will be using. If all of this adds up to an appropriate amount that you can handle, go for it!

Here's a step by step muscle building diet and workout program that will skyrocket your muscle gains in less time

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