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What are some beginner meal plans to build muscle and lose fat at the same time? | by BADR ZERFAOUI | Jan, 2024

When embarking on a journey to simultaneously build muscle and lose fat, it’s essential to approach it with a well-structured meal plan. As a fitness enthusiast and certified nutritionist, I understand the challenges that come with this goal.

Here are some professional insights and beginner meal plans to help you achieve your dream physique:

Caloric Balance

  • Calculate your maintenance calories using an online calculator.
  • Create a moderate caloric deficit (10–20%) to promote fat loss.
  • Consume lean protein sources like chicken, turkey, and fish to support muscle growth.

Macronutrient Distribution

  • Aim for a balanced macronutrient split: 40% carbohydrates, 30% protein, and 30% fats.
  • Complex carbohydrates (oats, brown rice) provide energy for workouts.
  • Healthy fats (avocado, nuts) support hormone production.

Meal Timing

  • Eat smaller, frequent meals (5–6 per day) to control hunger and sustain energy.
  • Prioritize pre- and post-workout nutrition to fuel and recover muscles.
  • Include a protein source in every meal to maintain muscle protein synthesis.

Sample Meal Plan

  • Breakfast: Oatmeal with berries and a scoop of protein powder.
  • Snack: Greek yogurt with almonds and honey.
  • Lunch: Grilled chicken breast, quinoa, and steamed broccoli.
  • Snack: Sliced veggies with hummus.
  • Dinner: Baked salmon, sweet potato, and asparagus.
  • Pre-bed snack: Cottage cheese with pineapple.

Hydration and Supplements

  • Stay adequately hydrated, as dehydration can hinder muscle function.
  • Consider adding essential supplements like creatine, omega-3s, and a multivitamin.

Building muscle and losing fat simultaneously requires a well-balanced approach that combines the right macronutrient ratios, caloric intake, and proper meal timing. Remember that consistency is key, and results may take time.


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