Table of Contents
(Click on any highlighted heading to access the related section of the eBook)
INTRODUCTION 3
MEAL PLAN RATIONALE
4
- Total caloric content
4
- Total protein content5
- Protein quality6
- Protein feeding frequency 7
- Extra (carbohydrates & fats)
7
BREAKFAST 10
- Ingredients Needed
- Cooking Instruction
- Additional Notes
- Calories & macronutrients
- Price of meal
LUNCH11
- Ingredients needed
- Cooking instructions
- Additional notes
-Calories & macronutrients
- Price of meal
DINNER12
- Ingredients needed
- Cooking instructions
- Additional notes
- Calories & macronutrients
- Price of meal
SNACK 1 & 2 13
- Ingredients needed
- Cooking instructions
- Additional notes
- Calories & macronutrients
- Price of meal
PRE-BED SNACK 14
- Ingredients needed
- Cooking instructions
- Additional notes
- Calories & macronutrients
- Price of meal
MEAL PLAN FAQS 16
- When to eat each meal?16
- What if I gain/lose too much16
- What if I do not have protein powder?
16
- How to eat on rest days?16
- What if get bored of the meal plan?
17
- Which meals should be pre and post workout? 17
- How much water should you drink?
17
- Best supplements to take
18
- Will eating late at night not cause fat gain?
18
- Sleep
18
- What program to follow when following
this meal plan?
18
FINAL WORDS21
REFERENCES 22
Email: smurray_32@hotmail.com
Website: www.scottmurrayfitness.com
Instagram: @smurray_32
Facebook: Scott Murray Fitness
YouTube: https://www.youtube.com/channel/UCKPB04HZAzR0pZRsD-asT8A
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
2
INTRODUCTION
Before you begin to read, I would just like to thank you for even getting this far in the first
place, by downloading this meal plan and for supporting me by watching the YouTube video
and/or following me on my other social media platforms. Your support really does mean so
much, and you know me, I have created this meal plan with one goal in mind, VALUE.
Correct, I was not initially planning on creating this document, however, as YouTube videos
stay up on a channel for life, along with the fact that this can be a further add on to my
website, I feel that this is an unmissable opportunity, in order to help provide a lot of value
to you all, regardless of age, gender and/or economic status, to help structure your diet
accordingly in order to build muscle.
Not only will this provide you with the meal plan seen in the video, but I have also gone
into more detail on the cooking/preparation methods, calories and macronutrients, price of
ingredients and more little scientific tips behind the rationale of the meal plan. With this,
you therefore have a full, evidence based, muscle building meal plan to follow, which you
can then continually refer back to at ANY time during your “fitness journey”.
So, without further ado, let’s get started with the first part of this document, the rationale
behind the meal plan layout itself.
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
3
MEAL PLAN RATIONALE
Without making this overly complicated, when it comes to eating, to build muscle tissue,
there are four MAIN variables to consider:
1. Total caloric content
Although calorie surpluses are NOT necessary for muscle gain (Donnelly et.al., 1993) it is
commonly accepted that a calorie surplus will create a more optimal, anabolic environment
for growth along with facilitating more intense training in the gym (Helms et.al., 2014,
Aragon et.al., 2017). In fact, studies even show that the gains you make whilst in an energy
surplus are far superior to those made when in a deficit (Pasiakos et.al., 2010), thus making
a calorie surplus crucial for maximising your gains.
Moving on, based on the literature, those seeking hypertrophy have been shown to require
~43-47kcal/kg (Faber et.al., 1990, Giada et.al., 1996), thus, as you will see, the total calorie
count of the meal plan below is 2940kcal. This therefore reflects closely what an average,
70kg “skinny” athlete would require, based on the above calculation.
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
4
That being said, however, although I explain how to calculate your own SPECIFIC energy
requirements in order to gain muscle and/or lose fat in both “Living Lean” and the
HyperElite series, understand that your own specific calorie requirements are subject to
so many variables outside of my control (Psota & Chen, 2013) and, as with anything, it is
inevitable that you will have extreme outliers who require far more/less in order to gain
muscle mass. However, hopefully the above explains my thought process behind assigning
the total calorie content of the meal plan.
2. Total protein content
While for an average sedentary individual, the recommended daily allowance (RDA) for
protein is currently set at 0.8g/kg (Ryan-Harshman & Aldoori, 2006), as resistance training
“athletes” (which I presume you are if you are reading this), studies have shown total
protein requirements to increase up to 175% or more (Phillips et.al., 2006, Lemon, 1995).
Therefore, although all things protein related are all outlined in “Living Lean”, all in all, the
current agreement amongst evidence based professionals is that a protein intake of ~2g/kg
is sufficient in order to allow for adaptations from training when at or above maintenance
(Phillips 2006, 2011, Philips et.al., 2007).
Therefore, as you will see, the total protein count of the meal plan below is 210g which, I
know is 70g more than what the above 70kg “skinny male” would require however, let me
explain. My main thought process behind this decision is that, more protein (to a certain
degree) is not going to be in any way detrimental to you, if seeking to gain muscle mass,
if anything it may benefit you in order to act as a “safety blanket” along with the further
benefits it can provide as outlined in “Living Lean”. Therefore, by having a protein intake of
210g, I am essentially “covering all bases” and making this meal plan fully applicable to an
entire range of athletes, as opposed to having a lower intake and making it less applicable to
slightly heavier individuals.
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
5
3. Protein quality
Not only does the AMOUNT of protein you consume per day matter, however, also the
QUALITY of that protein and its amino acid profile with a plethora of studies showing a ~3g
serving of the amino acid Leucine to be crucial for successfully stimulating MPS at each
meal (Norton & Wilson, 2009). Although all things protein quality related are discussed
in more detail in “Living Lean”, in case you were not already aware, Leucine rich sources
of protein include meat, poultry, fish, eggs, milk, cheese, yogurt and of course, protein
supplements (whey/casein/protein blends).
Therefore, as you will see, each meal in the meal plan below consists of the above high
biological value protein sources in servings sufficient enough to supply the necessary 3g of
Leucine, in order to effectively stimulate MPS and hence explaining the rationale behind my
food choices made in the meal plan.
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
6
4. Protein feeding frequency
Finally, not only is the quality of the protein you consume important however, also how you
divide and spread out that protein throughout the day with a plethora of studies showing
that 3-5, isonitrogenous meals consisting of >20g protein, spaced out at ~3hr intervals are
superior for gaining muscle than fewer feeding frequencies (Areta et.al., 2013, Munster &
Saris 2012). Again, although, the rationale behind this is covered in extreme depth in my
complete guide to “Living Lean”, in short, this meal frequency will allow you to maximise
muscle protein synthesis (MPS) (Phillips & Van Loon, 2011) and thus muscle gains which, I
am presuming you want. See THIS video for more information on MPS.
Therefore, as you will see, the meal plan below surpasses the above and consists of 6
meals which can be spread out at 2.5-3hour intervals, thus following the aforementioned
guidelines and hence explaining the rationale behind that aspect of the meal plan.
5. Extra (carbohydrates & fats)
Note that, of course carbohydrate and fat (intakes/ratios and sources) will also play a role
when designing an effective meal plan for either gaining muscle and/or losing fat however,
that is WELL beyond the scope of this document and all covered in extreme depth in my
complete guide to “Living Lean”. Nonetheless, you can safely bet that I have still considered
those when designing the meal plan below.
So, there you have it, your 4 main variables to consider when designing a muscle building
meal plan, now all you have to do is create it.
I cannot stress however that, although, above I have given
a very brief rationale behind the meal plan below, if you are
truly interested in learning more about everything there is to
know regarding diet, metabolism and much more, along with
the WHY of how you should be setting up your nutrition for
lean bulking, cutting, reverse dieting and living lean, then I
highly suggest you consider checking “Living Lean” out. Not
convinced? Check out the free excerpt found HERE.
In fact, as you have already gone as far as supporting me
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
7
by watching the YouTube video, following me on any of my social media platforms and
downloading this FREE meal plan, in order to say thank you for your support, if you do
decide to invest in “Living Lean”, then through THIS link you will be guided to an exclusive
page where you will receive the supplement eBook on my website absolutely FREE! Again,
this is yet another comprehensive 43-page eBook purely on supplements consisting of 124
SCIENTIFIC REFERENCES to the value of €12.50 FOR FREE.
Free guide - https://www.scottmurrayfitness.com/living lean-free-supplement-guide
Nonetheless, based on the variables outlined briefly above,
hopefully you will now understand why the meal plan below is
designed the way it is, as it essentially ticks the checklist of the
most important dietary variables for those seeking to gain new
muscle mass, of course, all according to the current available
literature. So, without further ado, let’s dive into the meal plan
with meal 1, breakfast.
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
8
BREAKFAST
VEGETABLE OMELETTE & OATS
Calories
539kcal
Protein
Carbs
32g
60g
Fat
19g
Ingredients needed:
• 80g oats (dry weight)
• 2 whole eggs
• 1 egg white
• 1/4 of a bell pepper
• 100g strawberries
Omelette cooking instructions:
Oats cooking instructions:
1. Whisk together the whole eggs and the egg white in a
microwavable jar
2. Chop the bell pepper into finely diced chunks
3. Add the bell pepper to the egg mix and stir
4. Microwave the mix on medium power, checking
regularly to avoid them drying out (usually takes 2-3
minutes)
5. Once cooked, take the jar out of the microwave and
serve
1. Measure out 80g of oats into a bowl
2. Add enough water to fully cover the oats (add
more to increase food volume)
3. Place in microwave on full powder until fully
cooked (usually takes 5-6 minutes)
4. While cooking, slice the strawberries
5. Remove oats from microwave and add
strawberries on top
Additional notes:
Additional notes:
If you need more calories and/or have the added
income then consider adding stevia or flavour drops
for sweetness, cinnamon, cocoa powder, peanut
butter, protein powder, more fruit, goodies such as
marshmallows, fun sized chocolate bars etc. or cook
them in milk as opposed to water.
If you need more calories and/or have the added income,
feel free to add cheese, meat, fish, more vegetables etc.
Price:
•
•
•
•
Oats = €1.00 for 1kg = €0.08 for 80g
Eggs = €2.49 for 10 = €0.75 for 3
Fruit = €2.00 for 400g = €0.50 for 100g
Peppers = €1.49 for 3 = €0.13 for 1/4
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
}
Total = €1.43
10
LUNCH - CHICKEN, RICE & VEGETABLES
Calories
588kcal
Protein
Carbs
48g
72g
Fat
12g
Ingredients needed:
• 1 pack (250g) of microwavable rice of choice
• 150g of broccoli
• 150g of chicken (uncooked weight)
Preparation instructions (per each snack):
1. Heat a steamer of water until boiling
2. Chop broccoli into florets
3. Add broccoli to pot and steam as preferred (shorter if you prefer crunchy, longer if soft)
4. Preheat a frying pan with some non-stick cooking spray
5. Cut the chicken into strips (if not already)
6. Fry chicken in pan, turning them over half way through until golden brown each side and white in the centre
7. Microwave the minute rice until hot and serve chicken and broccoli on a plate
Additional notes:
If you don’t have a steamer pot you can microwave the broccoli. Furthermore, if you need more calories and/or have the
added income, feel free to add in herbs and spices, olive oil, a greater variety of vegetables, double the serving of rice,
use breaded chicken, add cheese/sauces etc. get inventive.
Price:
•
•
•
Rice = €0.59 per pack
Broccoli = €0.89 for 500g = €0.27 for 150g
Chicken = €2.49 for 350g = €1.05 for 150g
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
}
Total = €1.19
11
DINNER - PASTA BOLOGNESE
Calories
599kcal
Protein
38g
Carbs
69g
Fat
19g
Ingredients needed:
•
•
•
•
1 whole pepper
80g pasta (dry weight)
125g regular tomato pasta sauce
125g lean beef mince (uncooked weight)
Preparation instructions (per each snack):
1. Boil the pasta in a pot, as stated on the packet
2. Chop bell peppers finely
3. While the pasta boils, heat a pan with non-stick cooking spray
4. Add the beef mince to the pan with the peppers
5. As it cooks add in the tomato sauce and stir
6. Once the meat mix is cooked, let it rest as the pasta finishes cooking
7. Drain the pasta and re-add it into the pot which you cooked it in
8. Add the meat mix and mix everything together so that the mix covers all of the pasta.
9. Once it is mixed, pour into a bowl and serve
Additional notes:
If you need more calories and/or have the added income then consider adding more vegetables such as onions, herbs
& spices, top with cheese or use a higher fat content beef. Also consider using turkey mince or a different form of paste
e.g. spaghetti if you want to mix it up.
Price:
•
•
•
•
Peppers = €1.49 for 3 = €0.50c for 1
Beef = €2.74 for 500g = €0.69c for 125g
Pasta = €0.79c for 500g = €0.13c for 80g
Tomato sauce = €0.53 for 500g = €0.13c for 125g
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
}
Total = €1.45
12
SNACK 1 (POST BREAKFAST) & 2 (POST LUNCH)
BAGEL & WHEY
Calories
429kcal
Protein
34g
Carbs
44g
Fat
13g
Ingredients needed:
•
•
•
2 whole-wheat bagels
40g (2x20g) of peanut butter
2 scoops of a whey protein powder of choice
Preparation instructions (per each snack):
1. Slice bagel into two
2. Toast for extra crunch
3. Measure out 20g of peanut butter
4. Spread evenly on the bagels
5. Put one scoop of whey in a bottle and fill with ~250-500ml of water
Additional notes:
If you need more calories and/or have the added income, feel free to add jam to the bagel or consume your shake with
milk and turn it into a gainer like this one.
Price:
•
•
•
Bagels = €0.89 for 5 = €0.36 for 2
Peanut butter = €6.29 for 1kg = €0.25 for 40g
Whey protein = €31.99 for 2.5kg = €0.60 for 2 scoops or 50g
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
}
Total = €1.21 ( for the 2 snacks
13
PRE-BED SNACK – “JUNK BOWL”
Calories
317kcal
Protein
Carbs
23g
54g
Fat
1g
Ingredients needed:
•
•
•
50g coco pops (or any cereal of choice)
175g fat free Greek style yogurt
100g berries of choice
Preparation instructions (per each snack):
1. Weigh out all the ingredients in a bowl
2. Easy, enjoy!
Additional notes:
If you need more calories and/or have the added income then consider adding stevia or flavour drops for sweetness,
cinnamon, cocoa powder, peanut butter, protein powder, more fruit or cereal, goodies such as marshmallows, fun sized
chocolate bars etc. or use a higher calorie, flavoured yogurt alternative.
Price:
•
•
•
Cereal = €0.92c for 500g = €0.10 for 50g
Yogurt = €1.39 for 350g = €0.70 for 175g
Fruit = €2.00 for 400g = €0.50 for 100g
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
}
Total = €1.30
14
MEAL PLAN FAQS
When to eat each meal?
Although I have given a framework for you to follow i.e. breakfast, snack 1, lunch, snack 2,
dinner, pre bed snack, feel free to switch the meals around to your favour.
What if I gain/lose too much weight when following the meal plan?
Although details into how fast you should be gaining/losing weight are all outlined in my
complete guide to “Living Lean” and the HyperElite series, if you find that you gain too
much weight when starting to follow this meal plan then this is a sign that you are in too
large of a surplus and need to reduce the calorie total of the meal plan. This can be done
simply by reducing one (or more) of the serving sizes of a fat and/or carbohydrate rich food
at a given meal. Conversely, if you find that you lose weight when starting to follow this
meal plan then this is a sign that you are actually in a deficit and you require more calories
in order to maintain your weight, yet alone increase it. This therefore means that you would
need to increase the calorie total of the meal plan again by simply increasing one (or more)
of the serving sizes of a fat and/or carbohydrate rich food at a given meal. If you are looking
for an accurate scales to track your bodyweight with over the course of your bulk, check
THIS scale out, it’s what I personally use and can be bought at a 60% discount using the
code “fitfam” at checkout.
What if I do not have access to a protein powder?
That is fine, if you do not have access to a protein powder in order to have your shake at
snack 1 & 2, try out THIS recipe instead.
How to eat on rest days?
Although details into how to adapt your nutrition on rest days is outlined in my complete
guide to “Living Lean” and the HyperElite series, I invite you to watch THIS video for more
information on this topic.
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
16
What to do if getting bored of the meal plan?
This may become an issue, especially when following the above meal plan for a prolonged
period of time and hence I am a firm advocate of flexible dieting and tracking macros.
However, if you do find that you are getting bored of the meal plan then, as mentioned in
the video, feel free to keep the “framework” the same but substitute the food choices. For
example, bagels can change to toast, wraps, English muffins. Rice can change to potatoes,
pasta, quinoa. Chicken can change to turkey or pork. Beef mince can change to steak or
even fish such as salmon. Peanut butter can change to nuts, seeds, avocadoes, whole eggs.
Switch the fruit in your breakfast and pre bed meals. Opt for a different cereal in the pre bed
meal or use cereal instead of oats for your breakfast. Use a bit of common sense and the
meal plan can easily be manipulated to keep it “fun”.
Will this change the macronutrient profile of each meal and thus the meal plan as a whole?
Yes sometimes marginally, and sometimes considerably, depending on your substitution
however, for those who do not wish to track macros directly, as long as you keep your
portion sizes consistent, it really is not going to be the “be all and end all” of your progress
and will be a far better diet to follow than one which has no structure to it at all, as all you
have to do if you find that you gain/lose too much weight is again, alter the PORTION
SIZES, not necessarily the FOODS.
Which meals should be pre and post workout?
Again, pre and post workout nutrient timing is all covered in extreme depth in my complete
guide to “Living Lean”, however the free excerpt found HERE does actually give you an
insight into pre and post workout nutrition, which you may find useful to implement when
following the above meal plan.
How much water should you drink?
Again, optimum hydration strategies are all covered in extreme depth in my complete guide
to “Living Lean”, however, simply put, be sure to get a minimum of 2L per day.
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
17
Best supplements to take if you have the added income?
Again, muscle gain and fat loss supplementation strategies, optimum dosages and timings
are all covered in extreme depth in my complete Supplement guide however, caffeine
and creatine are two of several other supplements that are available if you have the extra
income when following the above meal plan. Check THIS link for what I feel is the most
affordable place to buy any supplements.
For more on creatine, check out THIS video.
Will eating late at night not cause fat gain?
No, this is an old school myth and in fact, eating a moderate carbohydrate and protein
rich meal in the hours before bed can be highly beneficial for muscle gain (and fat loss) as I
explain in THIS video.
Sleep
Sleep is one of, if not the most underrated components to maximising muscle gain and/or
fat loss, with a lack of it significantly hindering your ability to make gains, as outlined in THIS
video. Therefore, if you are truly seeking to maximise your gains when following this meal
plan alongside a well-structured, progressive resistance training program, I highly advise
you sleep a minimum of 6 hours, preferably 8-10. For more information on increasing sleep
quality, check out THIS video.
What program to follow when following this meal plan?
On the topic of training programs, if you are struggling to decide which training program
to follow alongside the above meal plan then I highly recommend HyperBulk from my
HyperElite series. For those currently unaware, both HyperBulk and HyperShred are not
just “programs”, they are also your complete “BIBLE” for training as along with 3x8 week
science-based training splits to choose from:
•3 day full body (24 workouts)
•4 day upper/lower (32 workouts)
•6 day push/pull/legs (48 workouts)
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
18
You also receive a comprehensive program guide containing extensive answers to FAQs,
instructional videos, tips/cues for each exercise, detailed progression scheme & MORE.
Furthermore, both HyperBulk and HyperShred also contain a unique
“package” of 200+ pages of SCIENCE BASED training content covering
literally EVERYTHING & equipping you with an extensive knowledge
of exercise science, program design, anatomy and MUCH more
consisting of 341 SCIENTIFIC REFERENCES!
What also makes both programs unique is that BOTH programs
are also AVAILABLE IN APP FORMAT for you to track all your
lifts & monitor progression/volume/intensity/strength etc!
BUT WAIT, THERE’S MORE
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
19
As along with the programs, you also get a fully
comprehensive DIET “package” catering for 2
dieting approaches to follow for max muscle gain
and/or fat loss
Flexible diet approach: A detailed guide to
tracking calories & macros, calculating your
specific needs & designing the most effective
diet according to the scientific literature for
maximising lean muscle gain & fat loss
Meal plan approach: 3 MORE unique meal plans
to follow for males, females & vegans along with
again, another detailed guide of how to adapt the meal plan according to your
specific needs for maximising lean muscle gain & fat loss.
Suitable for ANY experience level & BOTH men AND women!
Don’t believe me? Click HERE to have a look at the website and to download
the table of contents to have a look inside or just watch my latest story/
YouTube vid found HERE
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
20
Final words
Unfortunately, that is all the content I have for you for FREE however, hopefully
this gives you a little insight as to how much value I like to provide with and can
assure you that you get 50x more than ANY of the products currently offered
online at www.scottmurrayfitness.com
Nonetheless, again, I really do mean it when I say that I hope this meal plan
helps you in structuring your diet and building muscle and would just like to
thank you one more time for supporting me. I genuinely appreciate it so much,
therefore, if you have any other questions about the meal plan then please feel
free to contact me either by email or on any of my social media platforms and I
will do my best to help when/if I can.
Scott
Email: smurray_32@hotmail.com
Website: www.scottmurrayfitness.com
Instagram: @smurray_32
Facebook: Scott Murray Fitness
YouTube: https://www.youtube.com/channel/UCKPB04HZAzR0pZRsD-asT8A
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
21
References
1.
Aragon, A.A., Schoenfeld, B.J., Wildman, R., Kleiner, S., VanDusseldorp, T.,
Taylor, L., Earnest, C.P., Arciero, P.J., Wilborn, C., Kalman, D.S. and Stout, J.R., 2017. International society of
sports nutrition position stand: diets and body composition. Journal of the International Society of
Sports Nutrition, 14(1), p.16.
2.
Areta, J.L., Burke, L.M., Ross, M.L., Camera, D.M., West, D.W., Broad, E.M., Jeacocke, N.A.,
Moore, D.R., Stellingwerff, T., Phillips, S.M. and Hawley, J.A., 2013. Timing and distribution of
protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein
synthesis. The Journal of physiology, 591(9), pp.2319-2331.
3.
Donnelly, J.E., Sharp, T., Houmard, J., Carlson, M.G., Hill, J.O., Whatley, J.E. and Israel, R.G.,
1993. Muscle hypertrophy with large-scale weight loss and resistance training. The American
journal of clinical nutrition, 58(4), pp.561-565.
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Faber, M., Spinnler-Benadé, A.J. and Daubitzer, A., 1990. Dietary intake, anthropometric
measurements and plasma lipid levels in throwing field athletes. International journal of sports
medicine, 11(02), pp.140-145.
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Giada, F., Zuliani, G., Baldo-Enzi, G., Palmieri, E., Volpato, S., Vitale, E., Magnanini, P., Colozzi,
A., Vecchiet, L. and Fellin, R., 1996. Lipoprotein profile, diet and body composition in athletes
practicing mixed an anaerobic activities. The Journal of sports medicine and physical fitness, 36(3),
pp.211-216.
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Helms, E.R., Aragon, A.A. and Fitschen, P.J., 2014. Evidence-based recommendations
for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the
International Society of Sports Nutrition, 11(1), p.20.
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Lemon, P.W., 1995. Do athletes need more dietary protein and amino acids?. International
journal of sport nutrition, 5(s1), pp.S39-S61.
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Munsters, M.J. and Saris, W.H., 2012. Effects of meal frequency on metabolic profiles and
substrate partitioning in lean healthy males. PloS one, 7(6), p.e38632.
9.
Norton, L.E., Wilson, G.J., Rupassara, I., Garlick, P.J. and Layman, D.K., 2009. Leucine
contents of isonitrogenous protein sources predict post prandial skeletal muscle protein synthesis in
rats fed a complete meal. The FASEB Journal, 23(1 Supplement), pp.227-4.
10.
Pasiakos, S.M., Vislocky, L.M., Carbone, J.W., Altieri, N., Konopelski, K., Freake, H.C.,
Anderson, J.M., Ferrando, A.A., Wolfe, R.R. and Rodriguez, N.R., 2010. Acute Energy Deprivation
SCOTT MURRAY FREE MUSCLE BUILDING MEAL PLAN
22
Affects Skeletal Muscle Protein Synthesis and Associated Intracellular Signaling Proteins in
Physically Active Adults, 2. The Journal of nutrition, 140(4), pp.745-751.
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Phillips, S.M., 2006. Dietary protein for athletes: from requirements to metabolic advantage.
Applied physiology, nutrition, and metabolism, 31(6), pp.647-654.
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Phillips, S.M., 2011. The science of muscle hypertrophy: making dietary protein count.
Proceedings of the Nutrition Society, 70(1), pp.100-103.
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Phillips, S.M., Moore, D.R. and Tang, J.E., 2007. A critical examination of dietary protein
requirements, benefits, and excesses in athletes. International journal of sport nutrition and exercise
metabolism, 17(s1), pp.S58-S76.
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Phillips, S.M. and Van Loon, L.J., 2011. Dietary protein for athletes: from requirements to
optimum adaptation. Journal of sports sciences, 29(sup1), pp.S29-S38.
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Psota, T. and Chen, K.Y., 2013. Measuring energy expenditure in clinical populations: rewards
and challenges. European journal of clinical nutrition, 67(5), p.436.
16.
Ryan-Harshman, M. and Aldoori, W., 2006. New dietary reference intakes for macronutrients
and fibre. Canadian family physician, 52(2), p.177.
Disclaimer
Before starting this meal plan or following any of the above dietary information, I am assuming that
you are fully healthy both physically and mentally without any pre-existing medical conditions. If
you do have any pre-existing medical issues or injuries and/or require some sort of special specific
diet and/or training programs then I highly suggest that you seek your doctor’s advice as to whether
this meal plan is suitable for you.
I (Scott Murray) advise that before starting this meal plan, you firstly consult your doctor about
doing so and obtain the necessary tests/physical examinations by a licensed physician with full
permission to proceed.
By starting this meal plan, you are: Accepting that by doing so, you may alter your health and body
composition as a result of participation in a diet plan, and thus I hereby release myself (Scott
Murray) from any liability now and in the future for any injury, including, but not limited to heart
attacks, death, muscle strains, pulls or tears, broken bones, shin splints, heat exhaustion, knee/
shoulder/back/foot injuries and any other illness, soreness or injury however caused , which may
occur during or after your participation in this meal plan.
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By starting this meal plan, you are: Accepting that in regards to your participation in the diet plan
which I, Scott Murray am offering, you for yourself, your personal representatives, administrators,
heirs and assigns, hereby holds harmless, me (Scott Murray) from any claims arising from your
participation in this diet plan.
By starting this meal plan, you are: Confirming that you have read, have been honest with me (Scott
Murray) and fully understand (and agree with) the above information.
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and/or labelled for reuse under Google’s usage rights filter
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http://www.alanaragon.com/home
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https://bodyrecomposition.com/
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