Whether you’re in your first day of a new workout routine or your health is declining, finding time to eat right can be challenging. Get the help you need by following this 7-day meal plan for muscle growth!
7 day plan for muscle gain
The 7-day meal plan was created by Martin Berkhan. It consists of seven days of meals that are designed to help you gain muscle mass. The diet is divided into a day with breakfast and lunch, followed by the second day, a day with dinner and lunch, and finally the last days includes only breakfast and lunch. The steroids included in the plan are banned from professional athletes, but many people choose to use them for muscle growth. 7-Day Meal Plan for Muscle Gain:
Day 1: Monday – Off.
Day 2: Chest,shoulders and triceps, Back/ Biceps, Box Squats 5 sets of 10 reps at 60% 1rm, Push Ups 3 sets of 15 reps at bodyweight.
Day 3: Legs and abs. Squats 5 sets of 10 reps at 60% 1rm, Leg Press 4 sets of 8-10 reps at 80% 1rm.
Day 4: Shoulder and cardio intervals Bicep curls 5 sets of 10 reps at bodyweight. Cardio intervals (at the end of each week): 1 = 15 minutes on bike, 2 = 15 minutes on stair climber, 3 = 30 minutes on treadmill, 4 = 30 minutes on elliptical machine and 5 = 15 minutes on TV.
Day 5: Workout 6 and Workout 7. Chest/shoulders and tricepsBack/ BicepsBox Squats 5 sets of 10 reps at 60% 1rmPush Ups 3 sets of 15 reps at bodyweight.
Day 6: Legs and abs. Squats 5 sets of 10 reps at 60% 1rmLeg Press 4 sets of 8-10 reps at 80% 1rm.
Day 7: Shoulder and cardio intervals Bicep curls 5 sets of 10 reps at bodyweight. Cardio intervals (at the end of each week): 1 = 15 minutes on bike, 2 = 15 minutes on stair climber, 3 = 30 minutes on treadmill, 4 = 30 minutes on elliptical machine and 5 = 15 minutes on TV.
Week 5 (Monday to Sunday) – How does it work? The plan of the week is again as follows: Monday, Chest and shoulders/ triceps, Tuesday – Back/Biceps , Wednesday – Shoulders and cardio, Thursday – Legs and abs, Friday – Cardio interval (15 minutes), Saturday – Shoulder and cardio intervals. The goal of this week is to complete all workouts by the end of each week.
Diet and Nutrition Requirements for Muscle Gain
The 7-Day Meal Plan is a very simple, cheap and easy way to get into a healthy lifestyle. It can be done from home as well as in public. All you have to do is write down what you eat for the day for breakfast, lunch, dinner and snacks. This will help provide a better understanding of how your diet affects your body and health.
7 day Meal Plan
This meal plan is 7 days long and can be tailored to either a person’s needs or preferences. There are meals that are high in protein and fiber, while still being low-calorie. There are also meals that are lower in sodium and fat, but still high in fiber and protein.
This blog’s mission is to give people the tools they need to make healthier changes in their life and be more productive. The blog also aims to help change the culture of complacency that exists around nutrition and fitness by sharing stories of transformation, success, and failure.
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