If you’re one that’s new to exercise especially weight lifting, your body will react quickly and adjust to the stress of lifting weights. It looks to try and provide you with stronger, bigger muscles at an accelerated rate.
At a beginner level, you can expect to gain around 1 to 2 pounds per month when exercising properly and eating a healthy diet plan.
These early stages of your bodybuilding adventure are the best moments to make strength gains and build muscle mass. To receive the best results from your bodybuilding exercise plan also involves following a structured diet plan.
Diet Plan for Beginner Bodybuilders
When bodybuilding or weight lifting to build muscle, your focus needs to be on obtaining enough calories throughout the day to trigger muscle growth. To build muscle, you need to aim for up to 500 calories daily surplus. Aiming for 2500-3500 extra calories per week would be sufficient for weight and muscle gain.
You should reduce your intake somewhat on days you don’t exercise though since you’re less active. On these days, aim to maintain your usual daily calorie intake what you normally eat.
Each person’s metabolism is certainly different and eating 500 extra calories each day may not achieve anything if you burn all the calories by working out intensely. Increase or decrease if you’re looking to lose weight accordingly depending on how your body responds.
Sample Meal Plan for a Bodybuilder
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