Body Building

Effective Diet Plan For Bodybuilding


A specific meal plan for a bodybuilder usually encourages growth in muscle mass and decrease in body fat. At the time of muscle building or weight gaining, male bodybuilders consume calories almost 18 to 20 times their body weight, calculated in terms of pounds. After this phase, they switch to at loss mode where they focus on losing unwanted body fat.

This phase is quite long and may take several weeks to achieve the chiselled physique for competition. In this sport, the proficiency in combining different nutrients in diet to enhance muscular development and training endurance is the key to success.

Bodybuilding Diet Plan


The diets of a bodybuilder mainly comprise of whole foods which are unprocessed and are filled with useful nutrients. The common food items in daily meals include fresh fruits, lean proteins, vegetables, whole grains and unsaturated fats.

As compared to other inactive persons, a male bodybuilder requires higher proteins which may amount to 2 grams per kilogram or 1 gram per pound of his body weight for repairing and development of muscle fibres.


Apart from the plentiful amount of caloric intake to carry on with the training, a male bodybuilder needs a constant flow of nutrition in their blood stream. This can be achieved through a proper diet plan that sets 5 to 7 square meals per day. The caloric demand is satiated through these meals that divides the consumption equally and also include lean protein, carbohydrates and healthy fats as useful additives.

One meal must be set around the training session with half the meal before and half after the training. When your muscles are subjected to resistance, strains and tears, this type of meal increases their protein receptivity.

Meal Option

Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps

Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt

Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous vegetables, beans

Oils: Use sparingly; think teaspoons, not tablespoons


While you are concentrating on increase in protein intake, you must see to it that the other nutrients are not pushed out of your meals. Carbohydrates are the energy providers to the muscles and in order to maintain proper body functioning, you must consume more carbohydrates than you burn. A male bodybuilder weighing 200 pounds must consume 80 to 100 grams of carbohydrates per 40 to 55 grams of protein.


Though the whole food grains are the best sources of protein and are rich in fibres, but you should not ignore the protein supplements for their convenience. Apart from this extra protein intake, you should not forget to drink plenty of water since it helps in excreting the toxins produced through high protein consumption and muscle breakdown.

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