It is a common mistake in this contemporary society that when people intend to build muscles, they often turn to the same outdated system: eating everything in sight. NO, that’s not proper!
Whether competitive or recreational, muscle building is vital for the proper functioning of the entire body system.
As a fitness expert, muscle building is often referred to as a fantastic lifestyle as you invest your time at home. Remember that muscle building is vital on two core factors: weightlifting and nutrition.
However, nutrition is the bloodstream of muscle building and an integral part of a healthy body.
In a simple saying, to maximize your potential and have positive results from workouts at home, you must focus on your diet, as though consuming the wrong meals can be detrimental to your muscle-building progress.
Although, dieting in muscle building is in two phases: bulking and cutting. Hold on, let’s see the efficacy of these phases.
The bulking phase aims to build muscles, while the cutting phase aims to preserve and stabilize the muscles as you lose excess calories.
Further, your goal as a muscle builder is to increase the mass of your muscles in the bulking phase and minimize your body fat in the cutting phase.
So far, regular exercise and proper diets benefit you as a muscle builder. Be patient to study between the lines as this post brings you; diet 30-day muscle-building meal plan, a 30-day muscle-building workout plan at home, and more.
Diet 30-Day Muscle Building Meal Plan
It is indispensable that consuming the right and proper sufficient amounts loads your muscles with the nutrients necessary to recover from workouts and grow bigger and stronger.
On the contrary, eating the wrong meals or not eating enough of the right foods leaves you with bad outcomes.
Let’s look at the meals you should focus on
The foods you should focus on are; meat, poultry, fish, dairy, grains, fruits, starchy vegetables, vegetables, seeds and nuts, beans and legumes, oils, and more.
Conversely, foods you shouldn’t eat while intending muscle building are; alcohol, added sugar, deep-fried foods, high-fat foods, high-fiber foods, and carbonated beverages.
However, here is an actual sample of a 30-day muscle-building meal plan:
DAY 1
| Breakfast | White Rice and Broccoli, Banana |
| Lunch | Oatmeal, Venison Burger |
| Dinner | Quinoa and Asparagus, Salmon |
| Snack | Blueberries, Low-Fat Cheese, and Protein Shakes |
DAY 2
| Breakfast | Peanut Butter and Raspberries, Syrup with Protein Pancakes |
| Lunch | Sweet Potato and Spinach Salad with Vinaigrette. |
| Dinner | Turkey Meatballs, Marinara Sauce Over Pasta. |
| Snack | Apple, Walnuts, Hard-Boiled Egg, and Protein Shakes. |
DAY 3
| Breakfast | Roasted Potatoes and Chicken Sausage with Egg. |
| Lunch | Baked Potato, Sour Cream, and Broccoli. |
| Dinner | Egg, Brown Rice, Pea and Carrots, And Stir-Fry with Chicken. |
| Snack | Mixed Berries and Yogurt with Granola. |
DAY 4
| Breakfast | Cheese, Salsa in a Whole-Grain Tortilla, Egg, and Ground Turkey. |
| Lunch | Mushroom and Basmati Rice |
| Dinner | Mackerel, Brown Rice, and Spinach Salad |
| Snack | Almonds, Greek Yogurt, Grapes, And Protein Shake. |
DAY 5
| Breakfast | Roasted Potatoes, Blueberries, And Strawberries |
| Lunch | Seasonal Veggies, Black and Pinto Beans with Lime Juice. |
| Dinner | Ground Beef with Green Peas, Green Beans, and Brown Rice. |
| Snack | Watermelon, Jerky, and Mixed Nuts |
DAY 6
| Breakfast | Cheese, Bell Pepper, Salsa, And Egg with Corn. |
| Lunch | Potato Wedges, Tilapia Fillet and Bell Peppers. |
| Dinner | Black Beans, Beef with Rice, Bell Pepper, and Cheese. |
| Snack | Pear and Protein Shake, Almonds. |
| Breakfast | Eggs Sunny-Side Up, Blueberries, and Avocado Toast. |
| Lunch | Green Beans, Roasted Garlic with Slice Pork. |
| Dinner | Turkey Meatballs and Marinara Sauce. |
| Snack | Strawberries, Almond Butter and Protein Balls. |
DAY 8
| Breakfast | Scrambled Eggs, Smoked Bacon, Spinach, and Grape Juice. |
| Lunch | Whole-Meal Bread, Tuna Mayonnaise Sandwich, and Vinegar Rice Cakes. |
| Dinner | Chicken Breast, Bell Pepper, Vegetables, and Broccoli. |
| Snack | Greek Yogurt, Protein Shake, Banana, and Pea Nuts. |
DAY 9
| Breakfast | Mushroom, Cheese, Eggs, and Whole-Meal Toast. |
| Lunch | Smoked Bacon, Butter Sandwich, Mayonnaise, and Cheese. |
| Dinner | Salmon and Vegetable, Tomatoes, Bell Pepper, and Ground Ginger. |
| Snack | Peanut Butter, Apple, And Blueberries. |
DAY 10
| Breakfast | Ham and Cheese, Eggs, Spinach, and Whole-Meal Toast. |
| Lunch | Avocado, Salad, Salmon, Salt, and Bell Pepper. |
| Dinner | Mustard Chicken, Honey, and Cheese |
| Snack | Almonds, Protein Shake, and Greek Yogurt. |
DAY 11
| Breakfast | Scrambled Eggs, Smoked Salmon, Spinach, and Pepper. |
| Lunch | Whole-Meal Bread, Rice Cakes, Avocado, and Tomato Sandwich. |
| Dinner | Turkey Meatballs, Marinara Sauce, and Cheese. |
| Snack | Beef Jerky, Wall-Nuts, and Protein Shakes. |
DAY 12
| Breakfast | Protein Pancakes, Peanut Butter, and Raspberries. |
| Lunch | Basmati Rice, Mushrooms, and Turkey Breast. |
| Dinner | Salmon, Brown Rice, and Asparagus. |
| Snack | Blueberries, Greek Yogurt, Popcorn, and Cheese. |
DAY 13
| Breakfast | Chia-Seed Power Pot and Brazil-Nuts. |
| Lunch | Carrots, Broccoli, Green Beans, and Roasted Beef. |
| Dinner | Roast Beef Sandwich, Avocado, and Whole-Meal Bread. |
| Snack | Peanut Butter, Grapes, Cheese, and Protein Shakes. |
DAY 14
| Breakfast | Roasted Potatoes and Chicken Sausage with Egg. |
| Lunch | Sweet Potato and Spinach Salad with Vinaigrette. |
| Dinner | Quinoa and Asparagus, Salmon |
| Snack | Blueberries, Low-Fat Cheese, and Protein Shakes |
DAY 15
| Breakfast | White Rice and Broccoli, Banana |
| Lunch | Baked Potato, Sour Cream, and Broccoli. |
| Dinner | Turkey Meatballs, Marinara Sauce Over Pasta. |
| Snack | Mixed Berries and Yogurt with Granola. |
DAY 16
| Breakfast | Peanut Butter and Raspberries, Syrup with Protein Pancakes |
| Lunch | Oatmeal, Venison Burger |
| Dinner | Egg, Brown Rice, Pea and Carrots, And Stir-Fry with Chicken. |
| Snack | Apple, Walnuts, Hard-Boiled Egg, and Protein Shakes. |
DAY 17
| Breakfast | Cheese, Salsa in a Whole-Grain Tortilla, Egg, and Ground Turkey. |
| Lunch | Seasonal Veggies, Black and Pinto Beans with Lime Juice. |
| Dinner | Black Beans, Beef with Rice, Bell Pepper, and Cheese. |
| Snack | Pear and Protein Shake, Almonds. |
DAY 18
| Breakfast | Roasted Potatoes, Blueberries, And Strawberries |
| Lunch | Mushroom and Basmati Rice |
| Dinner | Ground Beef with Green Peas, Green Beans, and Brown Rice. |
| Snack | Almonds, Greek Yogurt, Grapes, And Protein Shake. |
DAY 19
| Breakfast | Cheese, Bell Pepper, Salsa, And Egg with Corn. |
| Lunch | Seasonal Veggies, Black and Pinto Beans with Lime Juice. |
| Dinner | Black Beans, Beef with Rice, Bell Pepper, and Cheese. |
| Snack | Watermelon, Jerky, and Mixed Nuts |
DAY 20
| Breakfast | Eggs Sunny-Side Up, Blueberries, and Avocado Toast. |
| Lunch | Whole-Meal Bread, Tuna Mayonnaise Sandwich, and Vinegar Rice Cakes. |
| Dinner | Salmon and Vegetable, Tomatoes, Bell Pepper, and Ground Ginger. |
| Snack | Strawberries, Almond Butter and Protein Balls. |
DAY 21
| Breakfast | Scrambled Eggs, Smoked Bacon, Spinach, and Grape Juice. |
| Lunch | Green Beans, Roasted Garlic with Slice Pork. |
| Dinner | Salmon and Vegetable, Tomatoes, Bell Pepper, and Ground Ginger. |
| Snack | Greek Yogurt, Protein Shake, Banana, and Pea Nuts. |
DAY 22
| Breakfast | Mushroom, Cheese, Eggs, and Whole-Meal Toast. |
| Lunch | Smoked Bacon, Butter Sandwich, Mayonnaise, and Cheese. |
| Dinner | Turkey Meatballs and Marinara Sauce. |
| Snack | Peanut Butter, Apple, And Blueberries. |
DAY 23
| Breakfast | Ham and Cheese, Eggs, Spinach, and Whole-Meal Toast. |
| Lunch | Whole-Meal Bread, Rice Cakes, Avocado, and Tomato Sandwich. |
| Dinner | Salmon, Brown Rice, and Asparagus. |
| Snack | Almonds, Protein Shake, and Greek Yogurt. |
DAY 24
| Breakfast | Scrambled Eggs, Smoked Salmon, Spinach, and Pepper. |
| Lunch | Basmati Rice, Mushrooms, and Turkey Breast. |
| Dinner | Turkey Meatballs, Marinara Sauce, and Cheese. |
| Snack | Blueberries, Greek Yogurt, Popcorn, and Cheese. |
DAY 25
| Breakfast | Protein Pancakes, Peanut Butter, and Raspberries. |
| Lunch | Avocado, Salad, Salmon, Salt, and Bell Pepper. |
| Dinner | Mustard Chicken, Honey, and Cheese. |
| Snack | Beef Jerky, Wall-Nuts, and Protein Shakes. |
DAY 26
| Breakfast | Roasted Potatoes, Blueberries, And Strawberries. |
| Lunch | Mushroom and Basmati Rice |
| Dinner | Egg, Brown Rice, Pea and Carrots, And Stir-Fry with Chicken |
| Snack | Watermelon, Jerky, and Mixed Nuts |
DAY 27
| Breakfast | Cheese, Salsa in a Whole-Grain Tortilla, Egg, and Ground Turkey. |
| Lunch | Baked Potato, Sour Cream, and Broccoli. |
| Dinner | Mackerel, Brown Rice, and Spinach Salad. |
| Snack | Mixed Berries and Yogurt with Granola. |
DAY 28
| Breakfast | Eggs Sunny-Side Up, Blueberries, and Avocado Toast. |
| Lunch | Potato Wedges, Tilapia Fillet and Bell Peppers. |
| Dinner | Turkey Meatballs and Marinara Sauce. |
| Snack | Pear and Protein Shake, Almonds. |
DAY 29
| Breakfast | Eggs Sunny-Side Up, Blueberries, and Avocado Toast. |
| Lunch | Seasonal Veggies, Black and Pinto Beans with Lime Juice. |
| Dinner | Black Beans, Beef with Rice, Bell Pepper, and Cheese. |
| Snack | Strawberries, Almond Butter and Protein Balls. |
DAY 30
| Breakfast | Chia-Seed Power Pot and Brazil-Nuts. |
| Lunch | Carrots, Broccoli, Green Beans, and Roasted Beef. |
| Dinner | Roast Beef Sandwich, Avocado, and Whole-Meal Bread. |
| Snack | Peanut Butter, Grapes, Cheese, and Protein Shakes. |
| Snack | Peanut Butter, Grapes, Cheese, and Protein Shakes. |
30-Day Muscle Building Workout Plan At Home
The workout structure has three major categories: upper body, lower body, and core. Hence, the upper body workouts focus on the arms, chest, and shoulder muscles.
The lower body exercises focus on the legs and glutes. And the core exercises concentrate on the spine’s muscles, inner and outer thighs, hips, and abs; I recommend you do all these exercises as I have planned or combine them.
Or split them up depending on how it suits your schedule, but don’t perform upper and lower body exercises two days in a row to avoid strain or injury. Do check the table below;
| 30-Day Muscle Building Workout Plan At Home | |||
| DAY 1Arms4 Push-ups10 Triceps dips12 Biceps dipsDo 4 sets for each as you rest for 2 minutes between sets. | DAY 2Fat Burn25 High Knees25 Jumping JacksDo 5 sets for each as you rest for 2 minutes between sets. Running for 10 minutes. | DAY 3 REST | DAY 4-Leg SquatsLunges Donkey kicks Do 12 reps, 4 sets for each, as you rest for 2 minutes between sets. |
| DAY 5 REST | DAY 6AbsScissor kicksCrunchesRussian TwistDo 12 reps, 4 sets for each, as you rest for 1 minute between sets. | DAY 5 REST | DAY 6-Abs Scissor kicks CrunchesRussian Twist Do 12 reps, 4 sets for each, as you rest for 1 minute between sets. |
| DAY 9Butts and ABSLeg RaiseScissorsCrunchesGlutes BridgesDo 15 reps, 4 sets for each, as you rest for 2 minutes between sets. | DAY 10 REST | DAY 11Fat Burn 2 โ 4 minutes of walk 1 โ 4 minutes run | DAY 12- Leg Side Leg RaiseSquats Slow Mountain Climbers Do 12 reps, 4 sets for each, as you rest 2 minutes between sets. |
| DAY 13 REST | DAY 14- Leg Squat jumpCurtsy lunge. Side leg raises 20 reps, 4 sets for each, as you rest for 2 minutes between sets. | DAY 15- Arms12 Triceps Dip5 PushupsDo 4 sets as you rest for 2 minutes between sets. | DAY 16-REST |
| DAY 17 –Abs & Core 40 seconds elbow plank20-seced left-side plank 20-sec right-side plank. Do 5 sets for each as you rest 2 minutes between sets. | DAY 18 REST | DAY 19 -Strength Farmerโs walk for 2 reps at 120 to 180 seconds | DAY 20- Arms Kettlebell crush curl. Biceps curl. Do 10 reps, 3 sets for each, as you rest 2 minutes between sets. |
| DAY 21 REST | DAY 22 – Leg Squats, Lunges Do 12 reps, 4 sets for each, as you rest for 2 minutes between sets. | DAY 23. Fat Burn Burpees, Plank jack jump jacks 15 reps, 4 sets as you rest for 2 minutes between set | DAY 24 REST |
| DAY 25- Glute Stretch Stretch Hamstring Stretch Calf Do each for 2 minutes. | DAY 26 REST | DAY 27- Arms15 Triceps5 Pushups5 Biceps Do 5 sets for each as you rest for 2 minutes between sets. | DAY 28-REST |
| DAY 29Fat Burn Jog or run for 30 minutes. | DAY 30- Butts and Abs Leg Raise Scissors CrunchesGlutes Bridges Do 15 reps, 4 sets for each, as you rest for 2 minutes between sets. |
Tips For Getting Effective Workout
Have you been looking for methods to make your workout effective and efficient? Below are your most relevant leads to maximize your every busy time;
- Start a Facebook or Instagram challenge
- Workout with a friend
- Do slowly and steady
- Have achievable goals
- Track and celebrate your progress
- Encourage others
Conclusion
If you intend to build muscles, whatever you do in the kitchen is as vital as what you do while performing your workouts. Hence, a balanced diet is critical, so I recommend the above 30-Day Muscle Building Meal Planto help you increase and build your muscle mass effectively and efficiently.
Remember that I have clearly stated that typical muscle dieting has two forms bulking and cutting.
So, your diet should have nutrient-dense meals, 20-30 grams of protein in each meal and snack, and you should necessarily avoid alcohol and high-sugar food.
Don’t forget that working out without a workout plan is as realistic as driving without a map. To this effect, incorporate yourself into the 30-Day Muscle Building Workout Plan At Home as above. Do like and share this article with others!
