Sample Muscle Building Menus

The following body building menus are meant to help you design your own muscle building diet. I've decided to break each item down into 2,000, 2,500, 3,000, 3,500, 4,000, 4,500 and 5,000 calorie menus.

If you don't know what you should be eating, go back to the diet part of building muscle 101 or use our unique calorie calculator to figure out how many calories you need to reach your goals. Also, visit this page to figure out how many calories you need to get cut, maintain or gain weight.

Please click on each menu to be taken that schedule:

2,000 calorie menu

2,500 calorie menu

3.000 calorie menu

3,500 calorie menu

4,000 calorie menu

4,500 calorie menu

5,000 calorie menu


I've also decided to add full 7 day menus for 2,000 calorie diets and 3,000 calorie diets. These sample menus will give you a good idea of how to structure your eating schedule. Simply click on each link to be taken to each page.

2,000 calorie sample menu plan

3,000 calorie sample menu plan

If there is one resource that I have to recommend when it comes to muscle building recipes and menus, it would have to be "Anabolic Cooking" by Dave Ruel. Anabolic Cooking has menu plans for 1,200 up to 4,000 calorie diets with over 200 easy to make and tasty recipes. I've downloaded a copy and it is absolutely fantastic. If your serious about building muscle and burning fat, you have to check out this book.

You can read my review at:

Dave Ruel Anabolic Cooking Review

To check this resource out, click here.

Good luck and all the best!

Blake




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