Diet Plan for Bigger Chest

Diet Plan for Bigger Chest: A perfect chest is not the outcome of spending hours in gym. With that you can only have gorilla chest but not a powerful Pecs. Hence nutrition is very important for powerful chest. Without the nutrition the chest plan is totally incomplete. To have bigger chest one needs a lot of calories and balanced amount of carbohydrates, fats and proteins.

Calories: to have bigger chest you need to eat more as to build a one pound muscle per week you need to have a calorie intake close to 3500 per week

Protein: The protein intake should remain constant as per body weight per pound. One can add up to 1.5 g during chest workout day but one does not require more proteins.

Carbohydrates:  carbohydrates are very important in your diet hence they should be added as per optimal growth as they are important for fueling or refueling the body.

Fats: Avoid foods that have saturated fats or Tran’s fats. Some amount of saturated fat will suit the body but it should be as less as possible.

Diet Plan for Bigger Chest

Diet plan for Bigger Chest:


  1. Eggs: 2 egg whites and 3 whole eggs                                       
  2. Whole wheat bread: 1 slice                                                        
  3. Peanut butter:  1 tbsp                                                                    
  4. Strawberries: 1 Cup                                                                         

Nutrients: Calorie- 496, Fat- 24 g, Carbohydrates- 35 g, Protein- 35 g


  1. Banana: 1  large size                                                                        
  2. Greek Yogurt: ¾ Cup                                                                   
  3. Peanut Butter, Natural:  3 tbsp                                                  

Nutrients: Calorie: 498, Fat- 22 g, Carbohydrates- 50 g, Protein- 25 g


  1. Tuna : 1 can                                                                        
  2. Whole wheat pasta: 2 ounces                                    
  3. Tomato sauce: ½ cup                                                      
  4. Olive oil: 2 tbsp                                                                   
  5. Green salad: 1 cup

Nutrients: Calorie: 599, Fat- 31 g, Carbohydrates- 50 g, Protein- 30 g

Pre workout meal:

  1. Protein powder: 1 scoop                                              
  2. Bagel: 1 medium bagel with jelly                              

Nutrients: Calorie: 300, Fat- 0 g, Carbohydrates- 50 g, Protein- 25 g

Post workout meal:

  1. Protein powder: 2 scoops                                           
  2. Waxy maize: 2 ½ scoops                                                               

Nutrients: Calorie: 500, Fat- 0 g, Carbohydrates- 75 g, Protein- 50 g


  1. Grilled chicken breast: 4 ounces                                               
  2. Steamed Asparagus: 1 Cup                                         
  3. Olive oil: 1 tbsp

Nutrients: Calorie: 400, Fat- 20 g, Carbohydrates- 15 g, Protein- 40 g

Before Bed Meal:

  1. Cottage Cheese: 1 Cup                                                 
  2. Blue Berries: ½ Cup                                                         
  3. Natural Almond Butter: 2tbsp

Nutrients: Calorie: 400, Fat- 18 g, Carbohydrates- 25 g, Protein- 35 g

Diet Plan for Bigger Chest

Diet Plan for Bigger Chest