Diet And 30-Day Muscle Building Workout Plan At Home

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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is a common mistake in this contemporary society that when people intend to build muscles, they often turn to the same outdated system: eating everything in sight.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.

muscle building workout

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

BreakfastWhite Rice and Broccoli, Banana
LunchOatmeal, Venison Burger
DinnerQuinoa and Asparagus, Salmon  
SnackBlueberries, Low-Fat Cheese, and Protein Shakes

DAY 2

BreakfastPeanut Butter and Raspberries, Syrup with Protein Pancakes  
LunchSweet Potato and Spinach Salad with Vinaigrette.
DinnerTurkey Meatballs, Marinara Sauce Over Pasta.  
SnackApple, Walnuts, Hard-Boiled Egg, and Protein Shakes.

DAY 3

BreakfastRoasted Potatoes and Chicken Sausage with Egg.
LunchBaked Potato, Sour Cream, and Broccoli.
DinnerEgg, Brown Rice, Pea and Carrots, And Stir-Fry with Chicken.
SnackMixed Berries and Yogurt with Granola.

DAY 4

BreakfastCheese, Salsa in a Whole-Grain Tortilla, Egg, and Ground Turkey.
LunchMushroom and Basmati Rice  
DinnerMackerel, Brown Rice, and Spinach Salad  
SnackAlmonds, Greek Yogurt, Grapes, And Protein Shake.  

DAY 5

BreakfastRoasted Potatoes, Blueberries, And Strawberries
LunchSeasonal Veggies, Black and Pinto Beans with Lime Juice.
DinnerGround Beef with Green Peas, Green Beans, and Brown Rice.  
SnackWatermelon, Jerky, and Mixed Nuts  

DAY 6

BreakfastCheese, Bell Pepper, Salsa, And Egg with Corn.
LunchPotato Wedges, Tilapia Fillet and Bell Peppers.
DinnerBlack Beans, Beef with Rice, Bell Pepper, and Cheese.
SnackPear and Protein Shake, Almonds.  

DAY 7

BreakfastEggs Sunny-Side Up, Blueberries, and Avocado Toast.  
LunchGreen Beans, Roasted Garlic with Slice Pork.
DinnerTurkey Meatballs and Marinara Sauce.
SnackStrawberries, Almond Butter and Protein Balls.

DAY 8

BreakfastScrambled Eggs, Smoked Bacon, Spinach, and Grape Juice.  
LunchWhole-Meal Bread, Tuna Mayonnaise Sandwich, and Vinegar Rice Cakes.
DinnerChicken Breast, Bell Pepper, Vegetables, and Broccoli.
SnackGreek Yogurt, Protein Shake, Banana, and Pea Nuts.

DAY 9

BreakfastMushroom, Cheese, Eggs, and Whole-Meal Toast.  
LunchSmoked Bacon, Butter Sandwich, Mayonnaise, and Cheese.
DinnerSalmon and Vegetable, Tomatoes, Bell Pepper, and Ground Ginger.
SnackPeanut Butter, Apple, And Blueberries.

DAY 10

BreakfastHam and Cheese, Eggs, Spinach, and Whole-Meal Toast.  
LunchAvocado, Salad, Salmon, Salt, and Bell Pepper.
DinnerMustard Chicken, Honey, and Cheese
SnackAlmonds, Protein Shake, and Greek Yogurt.  

DAY 11

BreakfastScrambled Eggs, Smoked Salmon, Spinach, and Pepper.  
LunchWhole-Meal Bread, Rice Cakes, Avocado, and Tomato Sandwich.
DinnerTurkey Meatballs, Marinara Sauce, and Cheese.  
SnackBeef Jerky, Wall-Nuts, and Protein Shakes.

DAY 12

BreakfastProtein Pancakes, Peanut Butter, and Raspberries.  
LunchBasmati Rice, Mushrooms, and Turkey Breast.
DinnerSalmon, Brown Rice, and Asparagus.
SnackBlueberries, Greek Yogurt, Popcorn, and Cheese.

DAY 13

BreakfastChia-Seed Power Pot and Brazil-Nuts.  
LunchCarrots, Broccoli, Green Beans, and Roasted Beef.
DinnerRoast Beef Sandwich, Avocado, and Whole-Meal Bread.
SnackPeanut Butter, Grapes, Cheese, and Protein Shakes.

DAY 14

BreakfastRoasted Potatoes and Chicken Sausage with Egg.  
LunchSweet Potato and Spinach Salad with Vinaigrette.
DinnerQuinoa and Asparagus, Salmon  
SnackBlueberries, Low-Fat Cheese, and Protein Shakes

DAY 15

BreakfastWhite Rice and Broccoli, Banana
LunchBaked Potato, Sour Cream, and Broccoli.
DinnerTurkey Meatballs, Marinara Sauce Over Pasta.  
SnackMixed Berries and Yogurt with Granola.

DAY 16

BreakfastPeanut Butter and Raspberries, Syrup with Protein Pancakes
LunchOatmeal, Venison Burger
DinnerEgg, Brown Rice, Pea and Carrots, And Stir-Fry with Chicken.
SnackApple, Walnuts, Hard-Boiled Egg, and Protein Shakes.

DAY 17

BreakfastCheese, Salsa in a Whole-Grain Tortilla, Egg, and Ground Turkey.
LunchSeasonal Veggies, Black and Pinto Beans with Lime Juice.
DinnerBlack Beans, Beef with Rice, Bell Pepper, and Cheese.
SnackPear and Protein Shake, Almonds.

DAY 18

BreakfastRoasted Potatoes, Blueberries, And Strawberries
LunchMushroom and Basmati Rice
DinnerGround Beef with Green Peas, Green Beans, and Brown Rice.
SnackAlmonds, Greek Yogurt, Grapes, And Protein Shake.

DAY 19

BreakfastCheese, Bell Pepper, Salsa, And Egg with Corn.  
LunchSeasonal Veggies, Black and Pinto Beans with Lime Juice.
DinnerBlack Beans, Beef with Rice, Bell Pepper, and Cheese.
SnackWatermelon, Jerky, and Mixed Nuts

DAY 20

BreakfastEggs Sunny-Side Up, Blueberries, and Avocado Toast.  
LunchWhole-Meal Bread, Tuna Mayonnaise Sandwich, and Vinegar Rice Cakes.
DinnerSalmon and Vegetable, Tomatoes, Bell Pepper, and Ground Ginger.
SnackStrawberries, Almond Butter and Protein Balls.

DAY 21

BreakfastScrambled Eggs, Smoked Bacon, Spinach, and Grape Juice.
LunchGreen Beans, Roasted Garlic with Slice Pork.
DinnerSalmon and Vegetable, Tomatoes, Bell Pepper, and Ground Ginger.
SnackGreek Yogurt, Protein Shake, Banana, and Pea Nuts.

DAY 22

BreakfastMushroom, Cheese, Eggs, and Whole-Meal Toast.  
LunchSmoked Bacon, Butter Sandwich, Mayonnaise, and Cheese.
DinnerTurkey Meatballs and Marinara Sauce.
SnackPeanut Butter, Apple, And Blueberries.

DAY 23

BreakfastHam and Cheese, Eggs, Spinach, and Whole-Meal Toast.  
LunchWhole-Meal Bread, Rice Cakes, Avocado, and Tomato Sandwich.
DinnerSalmon, Brown Rice, and Asparagus.
SnackAlmonds, Protein Shake, and Greek Yogurt.

DAY 24

BreakfastScrambled Eggs, Smoked Salmon, Spinach, and Pepper.  
LunchBasmati Rice, Mushrooms, and Turkey Breast.
DinnerTurkey Meatballs, Marinara Sauce, and Cheese.
SnackBlueberries, Greek Yogurt, Popcorn, and Cheese.

DAY 25

BreakfastProtein Pancakes, Peanut Butter, and Raspberries.  
LunchAvocado, Salad, Salmon, Salt, and Bell Pepper.
DinnerMustard Chicken, Honey, and Cheese.
SnackBeef Jerky, Wall-Nuts, and Protein Shakes.

DAY 26

BreakfastRoasted Potatoes, Blueberries, And Strawberries.  
LunchMushroom and Basmati Rice  
DinnerEgg, Brown Rice, Pea and Carrots, And Stir-Fry with Chicken
SnackWatermelon, Jerky, and Mixed Nuts

DAY 27

BreakfastCheese, Salsa in a Whole-Grain Tortilla, Egg, and Ground Turkey.
LunchBaked Potato, Sour Cream, and Broccoli.
DinnerMackerel, Brown Rice, and Spinach Salad.
SnackMixed Berries and Yogurt with Granola.

DAY 28

BreakfastEggs Sunny-Side Up, Blueberries, and Avocado Toast.  
LunchPotato Wedges, Tilapia Fillet and Bell Peppers.
DinnerTurkey Meatballs and Marinara Sauce.
SnackPear and Protein Shake, Almonds.

DAY 29

BreakfastEggs Sunny-Side Up, Blueberries, and Avocado Toast.  
LunchSeasonal Veggies, Black and Pinto Beans with Lime Juice.
DinnerBlack Beans, Beef with Rice, Bell Pepper, and Cheese.
SnackStrawberries, Almond Butter and Protein Balls.

DAY 30

BreakfastChia-Seed Power Pot and Brazil-Nuts.  
LunchCarrots, Broccoli, Green Beans, and Roasted Beef.
DinnerRoast Beef Sandwich, Avocado, and Whole-Meal Bread.
SnackPeanut 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        RESTDAY 4-Leg
SquatsLunges
Donkey kicks Do 12 reps,
4 sets for each,
as you rest for 2
minutes between sets.
DAY 5    RESTDAY 6AbsScissor kicksCrunchesRussian TwistDo 12 reps, 4 sets for each, as you rest for 1 minute between sets.DAY 5    RESTDAY 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       RESTDAY 11Fat Burn 2 – 4 minutes of walk 1 – 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    RESTDAY 19 -Strength
Farmer’s 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!

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