Simple Muscle Building Diet for Superior Muscle

The Simple Muscle Building Diet for Superior Muscle

Let’s talk facts…. 

Diet is probably the most overly complicated thing in the fitness community.  The Modest Muscle Building Diet for Superior Muscle is here to END that!

The fitness industry and health/food magazines will make claims like, “you need to eat six small meals a day to build muscle and burn fat.”

They Say you will need complicated and exact nutrient percentages to build muscle.

You hear things like, “simple carbohydrates will make you fat, so only eat complex carbohydrates.”

Often times we hear the phrase, “calories aren’t equal,” true but why complicate things?

Honestly, you don’t have to worry about these things to build lean muscle. This often will only confuse and waste time, having you constantly worried.

Some things the fitness magazines will say you need to build muscle

  • Eat carbs half an hour after exercising
  • Eat 30 to 50 grams of protein with each meal every 3 hours
  • Not avoid saturated fats because they raise hormone levels
  • Eat no more than 3 eggs a day
  • Substitute beef and pork with chicken and fish
  • Avoid sugar — it contains empty calories; eat fruits and vegetables for carbs instead
  • Use supplements and protein shakes to get the required daily amount of protein
  • Eat 5-6 smaller meals a day

What a typical bodybuilding guru nutrition plan may look like

Breakfast– Beef patty and 3 eggs, cottage cheese , vitamins, and brown rice or oats.

Lunch – Chicken or Fish, or Beef patty, small salad, option eggs, cottage cheese, Tuna, and brown rice or oats

Mid afternoon snack – Can of Tuna or chicken breasts or protein drink.

Dinner -Steak, or Chicken with small salad, cottage cheese and sugar free jello, vegetables, and brown rice or oats

Bedtime – Cheese omelet

With one day a week, being a full blown cheat day.

Well I have some knowledge to drop on you…. this is complete nonsense!

Keeping it simple…

The fact is: A modest muscle building diet for superior muscle is all you really need.

There is not need to eat six times a day.

I’m not saying that isn’t effective for some.

I am saying most are too busy with their daily schedule to think about eating 6 times a day, let alone cleaning all that Tupperware! Haha

When it comes to dieting, sustainability is crucial for people. Let’s say for example a males calorie target intake is 2,500. Divide that by 6 and he’s eating 416 calorie meals 6 times a day!

For the average individual, this is not only going to be the world’s most boring meals but mentally frustrating.

I suggest the alternative, The Modest Muscle Building Diet for Superior Muscle.

Instead, simply eat 2 to 3 times a day for max muscle development.

If you’re on a weight loss plan this exact strategy is still superior.

Getting to eat 2 large meals followed by a dessert for fat loss makes the journey easy.

Quit Doing It The Hard Way. Here’s How To Finally Get Lean And Build Your Best Body Ever:

Tired of trying to “figure it all out”? Struggling to Put together a workout plan that actually works? Use this exact guide for more effective fat loss  efforts & lean muscle gains, and see results in just 8 weeks.

How fast can you build solid muscle?

If you’re on a proper Strength progression plan and getting plenty of sleep with proper calories, you have the potential to gain 1.5 -2lbs of muscle a month.

Unless you’re completely new to lifting, anything more will result in substantial fat gain.

Please stop listening to the muscle magazines and bodybuilding articles that claim you can put on 20 lbs of muscle in 20 days with the “Accelerated muscle gains diet.”

This is only going to put unwanted fat on you and make you look puffy and soft.

You may get giant “tree trunk arms” but you will have no angular muscle separation.

Some of you might be thinking, 10-12 pounds a muscle a year is nothing!

The key is to build lean muscle on key areas of the body that makes 10-12 lbs look like 20lbs of muscle gain.

There’re only 700 calories in a pound of muscle. But it takes about 2700-2800 calories to BUILD a pound of muscle.  We can’t force extra muscle gain by eating more and we are very limited in the actual amount of muscle gained per month.

If you are gaining lean muscle, you don’t need quite as many calories as you think.

Instead you need a small consistent surplus 200-400 above maintenance (the amount of food to eat and remain the same weight) that you raise every few weeks based on your results.

It takes a lot of energy to build muscle but unfortunately you cannot force it to grow faster.  This is a frustrating scenario for many people, but the absolute fact.

A lot of fitness leaders will have you eating way above your maintenance, leading to significant fat gain. Therefore its important to know your maintenance and to make sure you’re not going overboard with the calories.

This is why I have structured my programs for a logical and enjoyable way to remain looking good year around while building your Ideal Physique,

The Simple Muscle Build Diet for Superior Muscle Basic Rules

  1. Push first meal back 4-5 hrs upon waking up
  2. Enjoy If it fits your macros responsibly
  3. Apply the 80/20 rule ( 80% whole foods & 20% pleasure foods)
  4. Sufficient amount of protein with balanced carbs and fats
  5. 1st meal medium size
  6. 2nd meal meal large
  7. Track your progress


The Simple Muscle Building Diet Approach

(lets use the 2,500 calorie guy again)

Breakfast (Intermittent Fasting)

Black coffee


Lunch (medium meal) -800 calories

Chicken/Beef/Fish/Pork/Eggs- Protein source

Veggies- fibrous greens are best

Rice/Potatoes/Bread/Pasta- Carbohydrate source

Dinner (large meal)  1,700 calories snack included

Chicken/Beef/Fish/Pork/Eggs- Protein source

Veggies- fibrous greens are best

Rice/Potatoes/Bread/Pasta- Carbohydrate source


Dessert/treat of choice- (Most macro friendly are Greek nonfat yogurts with toppings of choice this is also a great source for additional protein with all the essential amino acids)

Now those calories leave some room to play with , whether is assorted condiments for your burger , street tacos with extra guacamole, or a large juicy steak!

The point is this is simple, enjoyable , and long term sustainable.

It wont feel like a diet , but rather a lifestyle. Sure, you still need to be mindful of your calorie intake and not just eat pure garbage 24/7.  Responsibility and discipline are still required, if you’re to achieve the body of your dreams.

Notes on The Simple Muscle Building Diet for Superior Muscle

  • The goal here is to get an adequate amount of protein (.82g to 1g per pound of bodyweight), a good ratio of fats and carbs, don’t forget your leafy greens and only about 200-400 calories above maintenance. I find a good starting point for a macro split is 30% protein , 20% fats, and 50% carbs.
  • Track your progress  to see if your weekly average is improving. The goal is for your weight to increase about 1.5 – 2 lbs per month without your waist increasing. If you gain any fat then reduce your calories – if you aren’t gaining at least 0.5 lbs per week then increase your calories.
  • Strength should be going up in key lifts as well. If you want to build muscle while staying lean, I’d suggest looking at my programs.
  • Apply 80/20 to “if it fits your macros” (eat responsibly but still enjoy yourself)
  • Use this exact Diet out line for fat loss as well. The only thing you will be changing is your calorie target.




Latest posts by Michael Worley (see all)
4 replies
    • Michael Worley
      Michael Worley says:

      I Agree with you 100% this is a diet that i find works best for busy lifestyles and the one my clients find that works for them as well. I have been using this style of eating for 5 years now. Its not a fad diet but more of a way of eating that allows freedom to do other things without thinking about food all day and without food restrictions. Its main principles are overall calorie intake and hitting overall balanced macros. This is defiantly not a quick fix nor is anything I teach.

  1. Grigoris
    Grigoris says:

    Good info… What supplements do you recommend? I use only 2 supplements. Protein powder and maca powder. Maca provides the extra energy I want before a workout. Also speeds up recovery time…

    • Michael Worley
      Michael Worley says:

      those are two great supplements for sure . Here are a few with solid research

      Fat Loss Aid- yohimbine
      Muscle gain- Creatine/amino acids/whey protein
      Pre workout- Alpha GPC 300/ caffeine/L-tyrosine
      Post Workout- L-Glutamine

      General- Multi vitamin/b complex vitamin/ d3

      Sleep- Mag and zinc complex

      Of course non of these supplements matter if diet is not in check.


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.