The Best Diet Plan for Building a Muscle and Losing Fat

Whether you’re looking to pack on mass or burn fat, you need to create the right calorie deficit in order to lose weight. Here are the best diets for building muscle and losing fat that will help you reach your goals in minimal time and effort.

This is what a bodybuilding diet looks like

We all know that to build muscle, we need to eat a lot of food. But it’s not necessarily as simple as eating until you’re full—if you eat too much, your body will store any excess calories as fat, meaning you’ll end up bigger in size but not actually more muscular. So how do you make sure you’re eating enough? First, look at your calorie intake over a few days (the average person should be consuming between 1,800 and 2,500 calories per day). If it looks like you’re getting enough protein (1 gram per pound of body weight), then add about 300-500 calories worth of carbohydrates. If that still doesn't get you to where you want to be, increase your carbohydrate intake by another 100-200 grams. Remember that portion sizes matter! Keep reading for more on how many carbs are best for building muscle.

How often should you eat?

If you've heard anything about building muscle, it's probably that you have to eat a lot to get there. And that's true—you need a lot of calories to build more tissue. It takes your body between 5 and 7 calories per pound of body weight every day just to maintain itself, so if you want to gain 1lb in muscle each week (which is a totally reasonable goal), you're going to need an additional 500-1,000 calories above what you burn every day (so 700-1,300 calories). But how often should you eat? This question tends to generate way more controversy than it should. Some people believe eating every 2 hours will help with better recovery; others swear by eating only 1 meal per day.

What to eat on workout days

Eat fewer calories on days when you exercise. This will prevent your body from using all its energy just to digest food, meaning more energy is available to build muscle during training. On workout days, try eating about 15% fewer calories than normal — if you eat 2,500 calories a day normally, eat about 2,000 on workout days. Make sure to still get enough protein; research shows that even if you don't overeat carbohydrates overall, consuming some carbs around your workouts can help enhance muscle-protein synthesis. That said, carb intake should not be so high that it prevents weight loss or causes bloating. Most people should aim for approximately 0.8–1 gram of carbohydrate per pound of bodyweight (1–2 grams per kilogram) each day on workout days.

What to eat on rest days

Eating enough on rest days can be tricky, because you’re not training as hard. To build muscle, eat 0.8-1 gram of protein per pound of body weight (1.6–2.2 grams per kilogram). So if you weigh 180 pounds (82 kilograms), eat about 160 grams of protein every day on your rest days. There are 20 grams in a typical 3-ounce chicken breast or 6-ounce container of Greek yogurt, so aim to have three servings throughout your day. If you find yourself hungry on rest days, add another serving or two of protein. And don’t forget that carbs are also important—they provide energy for workouts and help with recovery. Shoot for 2-3 grams of carbs per pound (4–5 grams per kilogram) of body weight each day on your off days. If you weigh 180 pounds (82 kilograms), that means eating 240 to 360 grams of carbs daily—that's a lot! But it will keep you from feeling drained during workouts and speed up recovery time between sessions. What should I eat before working out?

Is meal timing important?

Many people make meal timing a priority when they’re trying to get ripped, but it’s not as important as they think. First of all, you don’t need to eat six meals a day in order to build muscle. Second, if you do find yourself getting hungry in between meals—which can happen after a workout—eat some almonds or another quick source of healthy fat instead of going for another meal. And finally, eating every two hours isn’t always necessary; if your body needs food more often than that, go ahead and listen to it. But most importantly, remember that there are no rules when it comes to nutrition; your goal is simply to hit your calorie goals each day so that you can reach your fitness goals. So don’t stress about what time you eat breakfast or how many times a day you hit up Chipotle—just focus on hitting those daily calorie targets.

When should you take your supplements?

Supplements are tricky. They're not regulated by the FDA, so manufacturers don't have to prove that they're safe or effective. This means that even natural supplements can contain hidden ingredients that could put your health at risk. For example, many fat-burning supplements contain high doses of caffeine, which can raise blood pressure or cause headaches—especially if you take a pre-workout supplement along with it. Supplements are often an unnecessary expense because there are other ways to get plenty of vitamins and minerals in your diet for far less money. Skip these products altogether when trying to lose weight and opt instead for a balanced diet rich in fruits, vegetables, lean protein sources like fish or chicken breast, and whole grains.

Finding the Perfect Workout Split

In order to build muscle mass, you have to give your body plenty of time to rest and recover. One of the most popular ways to do that is through a workout split—in other words, dividing your workout into two or more sessions per week. Finding what works best for you will depend on a number of factors (including your goals), but here are some questions you should consider when creating your perfect split.

 How many days per week should you work out? There’s no hard-and-fast rule here, but it’s generally accepted that more is better—in other words, more frequent workouts mean more muscle growth. Do too much, however, and you’ll be overtraining. On the flip side, less exercise means your body won’t get as much of a workout as it needs to stimulate new muscle growth. So how many days should you schedule in?