The Perfect Muscle Building Diet | 3400 Calorie Lean Bulk Meal Plan

what is up YouTube welcome back to my channel you are in for a treat with this video today guys I put something together really nice that I think you guys are going to enjoy and get a lot of value out of especially if your goal isn't necessarily trying to burn fat as much as it is trying to put on good quality muscle there's a big misconception in the fitness industry that all you really need to do to put on size is to do the right workouts and eat chicken and rice but that is simply not the case guys you need specific Foods in certain quantities if your ultimate goal is to build your body up into the machine that we both know it's capable of becoming in this video what I'm going to do is outline an exact and specific meal plan with all the prep instructions and everything on what you should be doing if your ultimate goal like I said is to put on good quality size think of your body the same way you would think of like a house you have this house and you want to put a room on it right you want to build a porch on the back of it add a new addition to it you are not going to do that without the raw materials needed for that so in our instance these raw materials in order to build our body are going to be things like brown rice chicken breast and a host of other things I've prepared for this meal prep video now keep in mind everybody is genetically different everybody's got different stats male female height weight and all this stuff that can vary from Individual to individual but I really think that this would be a good starting point and a good diet to base your future diets off of As you move towards the goal of putting on good quality muscle so I'm going to cover a lot in this video guys so hopefully you in for the Long Haul in this one and if you guys are ready to get this show under way then I am ready to guide you let's do [Music] it [Music] we are going to start this off with meal number one now the goal with meal number one is to get a good amount of our protein in for the day get a good amount of complex carbohydrates get some pretty good flavor and make it something that's quick and easy to whip up that way it's not something you really have to prep in advance you can if you want but I'm of the type that I like to cook my breakfast every morning just kind of part of my routine so this is going to call for six large eggs it's also going to call for one cup of oldfashioned o O Meal as well as two servings of pb2 to give that oatmeal some flavor without getting all the fat from like natural peanut butter now keep in mind you can go ahead and add in natural peanut butter if that's something you want to do just keep in mind that's going to push your calories up and it might put your fat to levels that we don't want it we want to keep our fats in a really good place throughout this program and I will go over the specifics of all the macronutrients and the calories and everything at the end of this video along with a full list of everything that way you can just screenshot right on your phone and you have all the information you need so let's go ahead and get this stuff prepped so the first thing we're going to do is take our egg and go ahead and remove the inner portion from the shell that might sound like common sense to some of you guys but you would be surprised some of the questions I get from people that are prepping food for the first time to go ahead and get six eggs ready to go and six and we're going to be cooking the eggs in a skillet now before I actually throw them on here what I like to do is turn my pan on and let it preheat for a little bit before I actually throw the eggs on if you preheat your pan guys you can literally cook six eggs in like 45 seconds it's super fast I will show you guys that here in a second so while we're waiting on this let's go ahead and get the other portion of meal one done and then meal 1's going to call for 1 cup of oatmeal now we're using quick one minute oats here I usually recommend old fashion but this was all they had when I went they're literally the same thing these have just been chopped up into smaller pieces so it'll work but I find that getting the full oat that hasn't been chopped up to me for some reason tastes a little better so we need to grab one cup of this there we go I'm going to go in here and add some water to this I usually recommend filling it up to where the waterline is kind of right at the top of the oatmeal I would say this this would probably work for what we're doing I'll try to give you a good view of that kind of get the water line right there to the top not too much water but just enough so you got to experiment a little bit to find out which ratios work best for you now we're going to go ahead and microwave this for about 2 [Music] minutes there we go so now that the oatmeal is done to add a little bit of flavor we're going to use some pb2 peanut powder to put in here now we're going to be using two tablespoons of this which you can weigh it out if you're being super strict on all your measurements but I find that when I'm lean bulking I can kind of just use the measurements I'm a little more meticulous when I'm cutting so if it says one tablespoon per serving typically I'll just go off of that there we go go in and mix this all together and then feel free to add any cinnamon or if you want to add a little salt or anything to this you can thing that's actually really good in this is Walden Farm zero calorie syrup add a little bit of that in here you're not getting any extra calories but you're getting a lot of flavor and there we go oatmeal is done now that this is preheated I want you guys to see just how fast this can be hit it with a little bit of cooking spray and then we're just going to take our eggs and add them right in so get right down in here and mix them up and as you can see they're already cooking really fast can you add your seasonings or anything else you'd want to add I like salt-free seasonings Mrs Dash makes some really good ones flavor Gods really good really it's whatever your personal preference is even just some basic salt and pepper can do wonders see look how quick these are whipping up guys literally 45 seconds or so and these are just about done see look at that boom done already now we'll just go ahead and add them to our bowl and there we go guys and there you have it meal number one is done and out of the way six large eggs one cup of oatmeal two servings of pb2 this gives us about 40 G of fat 60 G of carbohydrates and 50 g of protein at meal one so this is taking care of a good chunk of our nutrition first thing in the morning or I should say the first meal you eat as most of you guys know if you hav follow me long enough I practice intermittent fasting and I get the question asked a lot to me is it still beneficial when you are in a lean bulk and I always tell people yes it most definitely is especially if your goal is to keep your metabolism High while you are consuming all of this food the last thing you want is to put on any unnecessary weight the main goal with this is to eat good quality wholesome sources of nutrition in specific quantities while keeping fat low in order for your body to be as anabolic as it possibly can be anabolic referring to your body's ability to put on muscle mass so I usually fast still 3 to 4 hours first thing in the morning but understand that if you're fasting in the morning you should supplement with Branch chain amino acids and I will say right now I am sponsored by this company but what I do first thing in the morning is take two scoops of pure aminos that not only gets caffeine in my system but it gets those branching aminos in my system while I'm fasting to ensure my body is doing what it needs to do in regards of fat loss muscle gain and all that good stuff so I know I talk about this a lot but it's a product I've taken for a really long time before I was ever sponsored theyve had ton of good flavors guys a wide variety and my favorite is probably by far rainbow candy zero calories so you don't have to worry about it breaking your fast none of that stuff I want to say you get like 60 servings for around $30 if you use my discount code rjf 10 checkout so I just wanted to tell you guys about them I do take those every day if you follow me long enough you know that that's how I do things but understand that fasting may not be right for you when you're consuming this much food I'm the type of guy that I can eat a lot of food especially in one sitting so when I'm lean bulking that still doesn't even seem like enough food to me but some people have a really hard time putting down food in quantities like this so if you're the type that you would eat this and you would be absolutely miserable then you might not want to fast you might just want to wake up first thing eat this that way you can space your meals out enough to where you're not feeling discomfort most of the day understand that everybody's different people have certain methodologies and ideologies that work for them that might not work for you so I always tell people do what works best for you because the best program is the one that you can follow so anyways meal one is done healthy fats complex carbohydrates everything we need right here good quality protein sources so now that this is done let's move on to meals 2 and four now that breakfast is out of the way it's time to knock out two birds with one stone we're going to be prepping two meals right now at once I find that having two meals that are the exact same in your program makes it way easier to prep and takes a lot of the guess work out of it you don't have to buy as much at the store and plus this this way is probably one of the most cost- effective ways to do things so each of these meals is going to consist of 8 oz of chicken breast and I bought a big container of it but I am prepping strictly for this video I already have enough food prep for myself and my cutting diet that I'm currently on so unfortunately we won't be making this entire package I also have two Uncle bendz brown rice instant rice microwavable packets now once again if I was prepping for the week for instance I would cook an entire batch of it I wouldn't buy these cuz they are a little pricier if you're cooking in bulk you can always go ahead and just buy a big bag of brown rice and cook it in a pot or whatever and have it prep for the entire week and then our veggies for this meal prep we're going to be using green peas now the reason why green peas are going to be beneficial for us here is that one they have a pretty high carbohydrate content a high protein content and minimal fat content as well as in my opinion being absolutely delicious so we'll go ahead and we'll split this bag up between the two meals as well so let's go ahead and get started now at this point we need one lound of chicken breast and like I said we're going to split that up between the two meals I'm going to do some quick fast trimming here I'm not going to spend too much time explaining how to trim I do that in a lot of my other videos but basically if it's white and Gristle go ahead and just cut her right off and then for me personally I find it's much easier if I cut all the chicken into little pieces it Cooks a lot faster and then I'm not wasting time when I'm eating it having to cut it up or anything like that and Cooks more evenly throughout too at a quicker Pace this is all about speed and efficiency for me eventually you kind of quit eating for Taste not that I don't think this tastes good but you start just kind of wanting to save as much time as possible the less time you spend in the kitchen the more time you can spend doing other activities such as hey lifting more weights going on dates playing video games whatever it is that you want to to do and then as I get these out here what I'll do is move them over to my food scale here and weigh them out so there's 6.3 Oz approximately I will check back in once we have all 16 oz or one lb of chicken weigh out and ready to go and here we go we officially have 16 oz or 448 G all weighed out here for our chicken breast so this will be perfect for both of our meals and then I'll probably go ahead and bag the rest of this up freeze it that way I can prep it at a later date so that's one thing I always tell people you can either a cook it all in advance and then freeze it and then just let it Tha a couple days before you want e eat it or take the raw chicken go ahead and bag it up and then either put it in the fridge if you're going to prep it in the next couple days or put it in the freezer and let it thaw before you plan on prepping it in the future guys ultimately that'll save you money time whatever your goal is for that particular time if you only need one day's worth of meals then just prep that one day if you want to go ahe and do the whole week and you have the time go for that as well so let's go ahead and cook this chicken now cooking chicken is the same Principle as the eggs I went ahead and already preheated My Pan here hit it with a little bit of cooking spray there we go and I'll just take my chicken and place it in the pan now going to go ahead and spread it out evenly and then what I'll do is I'll let it cook on one side for a second and then I'll flip it as needed and within about 5 minutes or so this should be cooked and ready to go and boom within 5 minutes we were able to get our chicken prepped cooked all the way through just pay close attention to it make sure it's not pink in the middle of any of the pieces and you're good to go regarding seasonings I typically add seasoned salt some zero calorie salt-free seasoning stuff like that to It season it how you want it guys like I said this is just a video showing you the quantities and the specifics of how you should be eating if your goal is to put on muscle mus MK we go ahead I got two meal prep containers here and then while we were cooking this I went ahead and placed our green peas in the microwave for 4 minutes and 30 seconds this is a steam bag so it just steams them in there gets them nice and ready for us and then I also threw both of our brown rice packets in the microwave as well so this is all done now all we got to do is sort it considering that we've already factored all of these into the program we don't have to weigh them out as we move them over to these containers cuz we already know what we're getting nutrition Wise from each of these so if you are preparing brown rice keep in mind each of these B BS is going to be 2 cups of brown rice if you were cooking them yourself and then as far as green peas goes each serving is 178 G of peas in each meal prep container so go ahead grab our chicken put it in the meals here there we go perfect that protein is going to ensure that we have the necessary amount of amino acids to be able to build muscle at an optimal rate now we're going to take our brown rice packets place them in each of these as well now keep in mind I don't know if these containers are going to hold all of this food I have some reservations about that if that's the case make sure you are buying bigger containers than this I didn't even think that through but hey if it's a complication we will attempt to overcome it there we go and now we just got to split the peas up between the two grab a spoon here to make a little bit of room and as you can see guys this is quite a bit of food but this is what is necessary to actually build muscle you can build muscle without as many calories or as much protein in the beginning cuz your body is far more anabolic in those first few months of training but once you kind of get closer to your genetic potential this is when this nutrition becomes vital in making gains look at any pro bodybuilder and how they eat or any pro physique competitor and look at how they eat in the offseason it is very similar to this go ahead and take our green peas add them in and boom both of these meals are done They are packed to the absolute brim we'll have to literally snap that lid down on them but both of these meals are good to go so now that these meals are done I was actually able to get the lids on them a little easier than I thought but they are packed clear to the brim and as you can see this is quite a bit of food so like I said I intermittent fast but if you're the type that has trouble eating a lot of food at one time make sure you are spacing these meals out and another rule of thumb is that you don't necessarily have to eat every 2 or 3 hours if you want to you can combine these two into just one meal and make that one massive meal or you can take your breakfast and combine it with one of these as long as you're getting your necessary nutrition in throughout the course of the day you are good to go guys so I'm going to goad and place these in my fridge and those will be good to be consumed later and like I said you can always freeze them which will probably be what I do since I won't need those maybe until my high carb day considering the meals have an abundance of complex carbohydrates that I don't necessarily need right now that I am dropping weight but that's besides the point let's go ahead and move on to meal we'll call this meal three cuz I would call those in the plan meal 2 and meal 4 so we'll go ahead and move on to meal three which is super easy to whip up and I think you guys will find it delicious if you've never had anything like this before now this meal is very simple to whip up you're going to need two cups of old-fashioned oatmeal this meal is going to be one of our largest in terms of getting our overall calories up there and carbohydrates up there while still keeping our protein high as well and fat minimal so we go down in here two cups boom now you might need an extra large tubw container to fit this whole thing in and you can end up splitting this into two meals if you want to but I prefer to just kind of eat it all in one chunk so I'm going to add water to this there we go and then once again I'm going to go and throw it in the microwave for probably about a minute and a half 2 minutes and fresh out of the microwave we have our oatmeal and then the protein I'm going to be using for this is BPI Sports ISO HD a very lean protein minimal fat minimal carbs 25 g of protein per scoop we're going to need two scoops of this one and two and then now the next part's personal preference I like to go ahead and add some ground cinnamon to this as well and then all I do now at this point is go in and stir it all up and you might need to add a little bit more water to get this to mix together all the way through depending on the type of oatmeal you're using I find that the instant oatmeal like this the quick oats tend to absorb more water than the regular oatmeal at least from my experience it could be totally wrong but I always seem to kind of feel that way all right it looks like we don't necessarily need any more water looks like we had about the perfect amount so as you can see here guys this mixes up into a really nice consistency and I absolutely love eating my oatmeal like this I know oatmeal plain can turn some people off that's why I like to add pb2 or something with some flavor to it but I'm telling you guys when you are dieting protein oatmeal literally becomes a very simple and essential part of your diet cuz you can literally whip this up in no time at all take the raw ingredients with you anywhere and all you really need is a microwave and even in a pinch all you really need is the water and you don't necessarily even need the microwave so boom there you have it and like I said guys if you've never had this before give it a try use a good taste tasting protein brand and I'm telling you this will not steer you wrong you can even throw some peanut butter or whatever else in here if you're really trying to get those calories up get some nice fat content from it and give this just an overall amazing flavor let's go ahead and good stuff guys and you can even like I said split this into multiple meals do whatever you need to do you can even cut the oatmeal out of meal one add it into this so it's even bigger like I said guys it all comes down to the amount of calories and macras you have throughout the course of the day so this would be meal number three in our program meal number four being one of the meals we just prepped a few minutes back then we're almost to our macro goal for the day so I'm going to go ahead Tupperware this up as well because I personally right now don't need it and then I will show you guys what the final meal and my favorite meal is in this bulking program stay tuned and now the final meal in this program is where you can get a little bit flexible I a firm believer if you've been following me for long enough you know that I always preach like an 8010 balance right you want to keep your diet as clean as you possibly can but if you can fit certain things into your Macros and into your plan to help keep you not only sane but not really necessarily feeling like you are on a diet or a meal plan then more power to you go ahead and do it and I do it all the time and I still get amazing results and it's really helped me with this entire lifestyle wrapping my brain around the fact that you don't have to be 100% clean in order to achieve the body that you want the body of your dreams whatever cliche you want me to throw in there but the final meal of the day for me is going to be a birthday cake Halo top now I absolutely love these guys you're talking on average about 50 g of carbs per container so that's way down from like Ben and& Jerry's or any other type of ice cream and you're also talking 24 G of of protein per container with only in this particular one 6 G of fat certain flavors have different macronutrient profiles but most of them are going to stay relatively all around the same and some other flavors that get honorable mentions you got like red velvet you got peanut butter cup you got oatmeal cookie I have a few of these in my fridge right now I'll go ahead and put some videos and stuff in this right here you probably have already seen them to show you some of the other ones I keep on hand but this is what keeps me saying guys knowing that if I follow my plan all day my final meal of the day can be something like this now if you are the type that doesn't necessarily want do have this in your diet right or this could lead to binging or something like that another cup of oatmeal would be great or you can find something else get some rice cakes if you want them maybe some Fiber One bars I absolutely love those maybe you want some protein bars whatever you want guys the final meal can be a little more flexible this is how I like to do things so that wraps up all five of our meals for this lean bulk program now I bet you're wondering how many calories is in this how many macros are in this and what exactly this entails from a nutritionary standpoint so let's go ahead break this down macro by macro meal by meal give you the full plan Det details and all of that and I think you'll be pleasantly surprised at just how much nutrition is packed into these five meals let's do it the first thing I'm going to go ahead and do is put the entire meal plan on the screen right here it should say meal 1 through 5 it'll tell you exactly what was in all the meals the exact weight in grams that way it's Universal for everybody across the globe and for those of you guys that are here in the US OFA 28 g equals 1 o you just might have to do a little bit of math give you a few seconds if you want to you can go ahead and screenshot this right now that way you have it and I'll go ahead and put the actual meal plan down in the descript description box below as well that way you can copy and paste it as well as the macros and the calories and the entire breakdown down in the description box so go ahead and check that out and then moving into this program now we have in total the amount of calories in this entire meal plan is 3417 calories now I base this upon how I would treat myself in a lean bulk scenario my total daily energy expenditure or the amount of calories I typically use in a day is around 2700 or so give or take a little bit but 2700 is usually where I would lie at and then as I reverse out of a cut I would bump my calories up slowly and ultimately would probably land around the 3400 Mark and I would follow that for a couple weeks and then readjust as I went watching my weight and seeing how it fluctuated week to week and at the end of my bulks will usually top out around 4,000 calories before I start reeling it back down if you're training intensely five times a week this is a very good place for you to start and then from an overall macro standpoint we have 78 G of fat 283 g of protein and 432 G of carbohydrates my thought process behind this is that we keep fat low at around 78 G simply because we don't need that fat to be much higher than 70 G given that any fat past that point really isn't doing anything for our body from a hormonal standpoint and all it really is at that point is extra calories and your body when you are in a caloric Surplus as we will be with this program your body will take that fat and is most likely going to store it as fat it doesn't really provide much benefit to us so we keep fat low now protein 283 G if you are trying to build muscle they always recommend a a minimum of 1 g of protein per pound of body weight I find that the best progress I've made is when I keep that about 1.5 G per pound of body weight right now I weigh about 185 or so you do that math out that puts us approximately right at about 270 275 Gams of protein for me so I like to bump it up a little higher than that 283 puts us in a really good spot the more protein and amino acids you have the more likely your body is to utilize those to build muscle and put on good quality size and then carbohydrates 432 G comprised of this carbohydrates we have 66 G of fiber that's going to ensure that everything is moving through our system optimally and we're not being stopped up and that's one of the important things about eating your greens I know some people that don't really like to eat their green vegetables but I'm telling you that the micronutrient benefits from it the vitamins the minerals the fiber all that stuff does wonders for speeding up your metabolism and making sure all of your metabolic and anabolic processes are working properly so make sure you're getting those greens in guys green peas everybody should like green peas I'm telling you they're amazing but asparagus Works broccoli Works do whatever works best for you I prefer brussel sprouts quite a bit so just do whatever you can do to get those greens in I'm telling you they are essential for your overall health recovery all that stuff and then carbs given that we don't need much more protein we don't need much more fat we have to fill the rest of those calories with something and that's where carbohydrates come into play the majority of the carbohydrates in this program are of the complex variety meaning that they have the lowest insulin response and they are further down on the glycemic index so your body is less likely to have an insulin Spike which is in turn going to cause you to store fat at an excessive rate so it's important that you aren't just binging on sugar and eating a lot of junk food because those foods have a very negative response on your body so if your goal like I said is to put on lean muscle lean size you want to make sure your carbohydrates are coming from only the best sources and I love oatmeal you might have noticed there was a lot of oatmeal on that plan oatmeal is one of the best carbohydrates you can have and I find that it's not bad when you mix some stuff with it like I said pb2 protein powder especially that protein oatmeal guys give that a try I'm telling you you will love it if you want to play with this program a little bit you can you might notice they didn't have any fruit in this didn't have any berries or anything like that you can easily throw those into your plane as well to help with the micronutrients especially if you're a little bit short on vegetables so imagine you take a little bit of your oatmeal away add in a cup of blueberry something like that makes it right in boom there you go and yeah guys that is my lean bulk program that I put together just for this video I really hope you guys enjoyed this information that is one question I got all the time was okay you're always cutting you're cutting you're doing this you're doing that what would you do to put on mask and I'm telling you if you're not subscribed subscribe to my Channel right now because I am going to be doing a lean bulk series after this cut is over and hey you could even start watching The Cutting Series where we're at right now we're making awesome progress I show you how I prep my meals how I train stuff like that you would probably really enjoy it so hopefully you guys got some value out of this in the end I ultimately make these videos for you guys that way you can learn because knowledge truly is power when it comes to Fitness Nutrition and all this stuff the first year I did all this whole lifting thing I thought I knew how to eat I thought I knew how to train and I realized how wrong I was so learn from my mistakes guys don't spin your wheels for a year two years Jump Right In get everything dialed in from the get-go that way you spend less time spinning your wheels and more time making we gains with that guys I'm going to call this a video if you enjoyed this video and you enjoyed the information and you enjoyed maybe the overall Vibe of the channel go ahead and hit that like button that helps me more than you even realize and like I said if you're not subscribed subscribe and if you have any ideas for future meal plans you'd like me to create maybe some themes to them maybe a fish themed one a fish themed no one's going to say that maybe a budget one where I really try to make the cheapest meal plan I possibly can whatever you guys want to see comment that below as well cuz I'm always open for suggestion thank you guys as always for your continuous support and don't forget to smile remain positive and pay someone a compliment because you never know who's day you could be making better with that I out here this has been a Remington James production and I will see you guys at the next video see you guys

Channel: Remington James

Views: 1,488,537

Keywords: Remington James Fitness, Remington James, Muscle Building Meal Plan, Mass Building Meal Plan, Lean Bulk Meal Plan, Lean Bulk Diet, How to lean bulk, how to eat for muscle growth, eating to build muscle, muscle building diet, bodybuilding meal plan, lean bulk meal prep, clean bulk diet, how to meal prep for bodybuilding, Meal prep for the week, anabolic dieting, how to diet for bodybuilding, eating for muscle growth, how to clean bulk

Id: 2nmMV76C4pE

Length: 23min 14sec (1394 seconds)

Published: Wed May 10 2017