YOU MIGHT THINK that the only thing you need to grow your arms is a rack of dumbbells to run for curls and a post-lift protein shake. For a short-term pump, sure—but if you want to build real mass that will last beyond you’re post-workout flex photos, you’ll need a plan that starts in the kitchen.
“Focused arm training requires a tailored nutrition approach that supports both recovery and maximizes growth,” says MH nutrition advisor, Dezi Abeyta, R.D. That will be the case for just about any type of muscle-building goal you have. Narrowing the focus specifically for building up your arms, however, can help you strategize how to make your diet even more effective.
Abeyta has more specific tips (which we’ll cover shortly), but your path to 4D arms will be built on a few broad principles. You’ll need to maintain a slight caloric surplus—about 200 to 300 calories over your baseline maintenance intake—and time your meals (and more specifically, your carb consumption) so that you can properly fuel your workouts and set yourself up for maximal hypertrophy.
This plan is more than just chicken, rice, and broccoli. Abeyta’s guidelines allow for favorites like waffles and burgers, making smart swaps with healthy ingredients and sharing tactics for eating out. Take your arm training to the next level by following his advice—then check out the rest of our Ultimate Arm Recomp program to learn more.
Your Post-Workout Meal
YOUR FIRST STEP after a training session should be fueling up. You’ll give your muscles the protein they need to grow and recover. Abeyta recommends pairing a lean protein source (grilled chicken, fish, steak) with carb-dense foods (pasta or rice). Since you’re working in a surplus, this doesn’t have to be plain; just be smart about portion size (30 to 35 grams of carbs). Another tip: Balance out your meal with healthy fats (think avocado and nuts) to provide some balance.
The 4D Arms Meal Plan Numbers
The biggest number to remember is the 200 to 400 calorie surplus. Remember, to build up the way you want, you’ll need to eat. “We want to think about the calories feeding the muscle you’re going to gain,” Abeyta says.
To eat for arm muscle, you’ll need to dial in your macronutrient intake. Abeyta has some guidelines for protein, carbs, and fats so you can build up your plates the right way.
Protein
- 1.6 to 2 grams of protein per kilogram of bodyweight
- 30 to 40 grams of protein per meal (aim high)
Carbohydrates
- 3 to 5 grams of carbs per kilogram of bodyweight
Fats
- Should be 20 to 30 percent of your overall daily caloric intake
- Focus on omega-3 fatty acids for recovery (think fish, walnuts, chia seeds)
Fiber
- 38 grams per day
Sample Day of Eating for Arms
Abeyta suggests using this meal plan as a jumping off point to build up your surplus without overindulging and keeping your protein, carb, and fat levels on point.
BREAKFAST: Whole-grain waffles with peanut butter, Greek yogurt, and banana slices
LUNCH: Turkey burger on whole-grain bun with avocado and roasted sweet potatoes
DINNER: Salmon tacos with mango pico de gallo and street corn
How You Can Eat Out Without Wrecking Your Big Arm Plan
Double Your Protein—and Carbs
You’re in a surplus, so you’re not looking to restrict yourself too much. Just be smart as you indulge. “By doubling up on protein and carbs, you’re going to help not only build your muscle—you’re also going to help it recover with your carbs,” Abeyta says. Avoid fried foods when you do this to stay healthy—so skip out on the chicken tenders and tater tots. Try something like a grilled chicken and side salad, or lamb kebab with hummus and naan.
Take It on the Go
Abeyta loves portable meals as a hack to increase protein and carb intake. Aim for wraps, which can add an extra protein source, or shakes and smoothies that can help to replenish your glycogen. He particularly likes berry smoothies with added protein, almond butter, and oats.
Check out all of our arm-building videos in our Ultimate Arm Recomp Video Training Guide, available exclusively for MH MVP subscribers, here.