Best Diet Plan For Muscle Gain- 7 Things You Need To Know - Leopard Nutrition

Best Diet Plan For Muscle Gain- 7 Things You Need To Know

People are following all kinds of different diets to burn fat, gain muscle and lose significant amounts of weight today.  

With so much information available online it is also easy to become overwhelmed with diets and other health and fitness information.

Fortunately, some of these diets are much more successful than others. And, they will help you to accomplish exactly what you want and need.  

However, before you can find the perfect plan for you and your specific needs or aspirations, you will most likely spend quite a bit of time on the internet, and talking to other resources to identify the best ones that will fit your specific requirements. 

Having said this, if you are an individual that is concerned about dieting to build muscle or looking for the best ways to keep from losing too much muscle as you age, you need to learn as much as you can about diet plans for muscle gain.

Here are some of the things that you need to know about the best diet plan for muscle gain. 

1. Why is Muscle Gain Important? 

When you hear people focus on diet plans that build muscle, you may or may not be interested in knowing why.  

In fact, you may have thought that only bodybuilders need to follow this type of diet, health and fitness plan.  

Or, you may have thought muscle building diets are only for men who want to look good.  

There are a bunch of reasons why this train of thought is the norm and not the exception.

It is for this reason that I will address the reason why muscle gain for some people is so important.  For instance, as people begin to age, they may begin to lose a lot of muscle mass.  

Unfortunately, when this occurs, it may lead to the risks of frailty, falls and eventually the loss of an individual’s independence.  

Therefore, diets that focus on muscle gain are essential to the body as people age. 

While age is a huge factor in gaining muscle mass, it is not the only reason why gaining muscle is a priority in some people’s lives.  

Here’s a list of 7  benefits of following a muscle building diet. 

  • Helps to preserve the quality of life as people age
  • Improves an individual’s confidence in their looks
  • When you build muscle mass you will build bone simultaneously
  • Helps with controlling body fat
  • Increases body strength and stamina
  • Helps with improvement of emotional state
  • Improves blood sugar management

These are some of the primary reasons why many people all over the world are looking for diets and exercising to assist them in making this lifelong initiative. Moreover, the average person starts to lose muscle mass from 40 years to around 70 years old. So, these diets can help to decelerate the process and lead to a healthier and leaner body overall. 

2. How to Choose the Best Diet Plan for Muscle Gain

Because there is no one size fits all diet plan for losing weight, you need to make sure that you are not blindly following a muscle building diet that will only work for others and not you.  

This is one of the primary reasons why you need a muscle building diet that is customized for you.

For instance, here are some key things that you need to consider when designing a muscle building diet plan for your particular needs and preferences. 

  • You need to set specific established goals that you want to meet
  • You need to based your muscle building diet plan and activities based on your level, beginner, immediate, advanced 
  • Find a Plan that works with your specific body type
  • How much time and money you have available to prepare your meals and snacks

3. What foods do you eat on a muscle building diet plan?

Think a muscle building diet is going to be boring and restrictive?

You may want to check out all of the foods that can be eaten on a muscle building diet plan.  

Even though there are foods that you may need to strike off your regular diet regimen, there are loads of other options that can easily replace the foods that you really like.  

And, in some cases, this diet plan may be a lot more broad than most people would actually think.  

Therefore, for those of you who are interested in the foods that you can incorporate into your daily diet regime.

Here are some of the most commonly known foods that may suit your taste and preferences. 

  • Salmon
  • Eggs
  • Chicken Breast
  • Shrimp
  • Soy Beans
  • Yogurt
  • Cottage Cheese
  • Beans
  • Tilapia
  • Edamame
  • Protein Powders
  • Scallops
  • Quinoa
  • Chickpeas
  • Peanuts
  • Buckwheat
  • Tofu
  • Milk
  • Almonds
  • Brown Rice

Each of the foods that have been listed above are high in protein. This is because foods that are high in proteins are good for building muscle mass.

On the other hand, these same foods are a lot lower in sugars and carbohydrates so they will not cause or exacerbate health problems such as diabetes and other diseases that people suffer from.  


You can also review these foods to plan your muscle building menus.  

For instance, if you want a high muscle building diet meal to eat for lunch today, your lunch plate may consist of the following dishes. 

  • Glass of Milk
  • Brown Rice
  • Side of Strawberry Greek Yogurt

4. How do your find a Complete Diet Plan for Muscle Gain

For those of you who are looking for a complete diet plan for muscle gain, you need to know what you should be looking for. Because of the wealth of information online, you can find a wide variety of diet plans that will provide you with what you need. 

A complete diet for muscle gain plan should give you a breakdown on specific nutrients.  

Here is a sample that you may want to review. 

  • Protein (grams): 259–302
  • Fat (grams): 58–77
  • Carbs (grams): 474–518

The nutrient breakdown should be based on your individual goals. For instance, if you want to build muscle, burn fat and lose weight, you need the perfect nutritional mixture to do just that.

On the flip side, if you are trying to gain weight and muscle at the same time, you may want to increase the amount of carbs that you eat to achieve your goal weight and objectives that you have set. 

5. Why Some Muscle Build Diet Plan Don’t Work

If you choose a muscle building diet that is not working for you, you need to pay close attention to the foods that you are eating.

Even though you may be following a particular diet as prescribed, you may be encountering some common problems that can compromise your progress.

For instance, here are some common reasons why you are not gaining muscle. 

  • You are not eating enough calories 
  • You are not eating the right foods
  • Your work out routine is not working for you or you’ve been working out with the same routines too long
  • You are not focused on progressing in building muscle
  • You need to work on doing the exercise the right way or right form
  • You are not eating enough meals
  • You are not drinking enough water
  • You are not doing leg training exercises
  • You are trying to function without enough sleep
  • You may be eating the wrong workout snacks or the nutrition in this area is not sufficient enough for the nutrition that your body needs.

Simply stated, if you are following one the best diet plans for muscle gain that you can find, you may still have issues with building muscle. If this sounds like you, you need to review all of the issues that’s provided above.  

This is the list of reasons that you want to consider since these are designed for you to identify your specific problem or problems.

For instance, if you are not eating enough meals throughout the day, you may be adversely affecting your metabolism and your muscle building progress. To correct this problem, professional muscle builders usually recommend eating 6 small meals a day to keep your muscle  building and maintenance progress running smoothly. 

On the other hand, if you are only eating 3 meals or less on the best diet plan for muscle gain, you may not build muscle until you make necessary changes in your diet plan. 

6. How Long Should it Take for Muscle Building Diet Plan To Work

The answer to this question usually varies from person to person and diet program to diet program. Therefore, when trying to gauge your progress, you may need to look at the average time frame of others  to properly assess your individual diet’s success or failure. 

In some cases, you may see some visible changes in your body within 3 to 4 weeks. However, before you can see some real results in your new complete diet plan for muscle gain, it may take as much as 12 weeks or more.  

Therefore, you may need to wait a little while longer before you begin to become bulkier, stronger and a lot more flexible in form. 

It is also important to note that you can speed up your progress.  Based on professional muscle builders, here are a few tips that can help you to burn more fat and build muscle while eating your new complete diet plan for muscle gain. 

Make a practice of sleeping more

Lack of sleep deprives the body of building up muscle so it can impede your progress. On the other hand, when you are getting more sleep, the body has a chance to send more blood to the muscles. When the muscles get more blood flow, it results in gaining more muscle mass.

Consume lots of water

It is also important that drinking more water is essential to gaining more muscle mass. This is because a dehydrated muscle will not grow. Similar to the growth of plants when they are watered, water is also needed to build muscle in the human body.

Eat more Food

As mentioned above, you need to eat enough food when you want to build more muscle mass.  For example, you may want to eat more than 5 to 6 meals a day.  For some people, this may mean a caloric intake of at least 3,000 calories.

You need to also pay close attention to the breakdown of your meals as well. The ultimate breakdown for the build up of muscle mass is about 40% carbohydrates, 25% of good fats and 25% proteins.

7. Muscle Building Diets with Health and fitness Plans

Do not forget to incorporate a good health and fitness routine into your regular daily diet program.  

Even though you may be able to build muscle by adding a lot of protein to your regular diet regimen, you can do a lot more when you add a consistent health and fitness routine into your daily plans. 

Typically, there are a lot of body building exercise programs available for both men and women. Many of which have been designed to pair up with good healthy eating for those that need it. And, when these programs are combined together, they may help to  achieve maximum results. 


Finding the best muscle mass building diet can be a challenging experience. However, if you become familiar with how the body works and what it needs, you can find a diet that will work best for you.

Since not all diets are the same, you should look for a program that fits you and your personal preferences and your goal. 

This is especially the case for those of you who are concerned about learning what kinds of foods that you can eat, why some muscle building diets work and some do not, how long it will take to achieve a certain amount of success, and designing specific menus that you can eat for breakfast, lunch and dinner.

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