The Bodybuilding Meal Plan

 By: Alex Cameron

The most important part of your bodybuilding meal plan is to eat properly!

You hear it time and time again. Its harder to get your diet right, than it is to turn up to the gym and pump out a 2 hour weight session. I know this because ive been in your shoes. It wasnt until I turned the advice into action that I actually put on weight, muscle and size.

The most common diet error, is that people assume to get massive, you've got to eat tons of protein and little else. My body building meal plan will help you sort this out!

Be wary of this "bodybuilding" advice!

What you ideally want to do, is balance the protein intake at times of the day when your metabolism is ready to injest the protein. Ideally, you want to 'wake' your body into readines by taking on morning foods that stimulate the muscle and dijestive system. This way you will get that dense, bulky muscle mass that makes your friends ask you if youve been using anabolic steriods.

See Tom Venuto, industry Heavy Hitter and my own 'God' of training

For breakfast, the start of the body building meal plan, a great idea is to take in complex carbos, and fibre. Porridge, wholegrain toast and olive oil spreads are ideal. Fruits provide vitamens and fibre is incredible for digestive health, and ensuring the stomach is ready for the protien blast you will unleash on it later in the day.

A protein shake first thing is fine, but save the harder to digest protiens for later in the day, such as chickens or beef/steak. You want to balance the amount of digestive work your muscles have to do. Make sure you coax your body into processing the protiens slowly through the day. Dont startle your system!

Around 10am, your body will be ready for another hit. Now is when something like brown rice and brocolli or perhaps a tub of cottage cheese (250g) is perfect. For those with a sweeter tooth, a low fat low sugar yoghurt is a good option, with some banana and wholemeal bread.

The next time to eat is about midday, for lunch. Aim for something that combines fibre (such as grains) with protein. I like a chicken sandwhich, or a tuna sandwhich with wholemeal brown bread. Alternativly, try a chicken breast or perhaps sausages (low fat).

At 3pm, you should now be having a tub of cottage cheese (250g) if you havent had one already today. I also sometimes enjoy a small portion of high iron vegetables to keep the energy up, like steamed spinich or silverbeet, or boiled brocolli florets.

If I am training at 4-5pm, I will have another protein shake before the gym, perhaps around half an hour before I go. Dont make it to heavy because you dont want cramps. 2 sccops of whey and 250ml of milk is plenty.

After your training session is the part of the body building meal plan when you should have the mother size shake, with 3-4 scoops of whey, 400ml of milk, eggs and bannana. This is the important shake, and rest up well afterwards, in preparation for tea around 7-8pm.

Tea should be decent proteins, like a steak, chicken breast or fish fillets of around 300g. Have this with fresh veges like potatoes or carrots and beans, and a bit of steamed brown rice.

Mix and match this plan! Work out a good mix of quality foods, and mingle them in day to day, and watch the muscle build as you train your routine.

Lets Summarise this into a daily meal plan, as an example.

FACTS: This bodybuilding meal plan will yeild you around 2500 calories, around half carbs, 40% protien and the last 10% as fats. This is a quality mix for fast and reliable muscle gain.

Its a great starting point and gives you an idea of the quality foods for bodybuilders to eat:

Mix and Match!!

 

• 6am:
• 1/2 Cup  Oat Bran
• 1 Cup Fr esh Berries or Fruit
• 1 Tbsp  Flaxseed
• 1/2oz  Honey
• Protien shake - 1 scoop any flavour

 

 

• 9am:
• 1 Cup Plain Yogurt any Flavour
• 6 Hardboiled Egg Whites
• 1 Tbsp Dried Berry
• 1 Tbsp  Almonds

 

 

• 11:30am:
• 1 Slice wholemeal bread (thick)
• 5oz Grilled Chicken
• 1 Apple
• Sliced Lettuce Leaves
• Sliced Tomato
• 1/2oz  Walnuts
• Wholeseed mustard

 

 

• 1:30pm:
• 1 Fillet of white fish
• 1  Lemonto taste
• 1 Egg,  Poached
• 2 Tbsp Tomato Sauce
• 1/2 Cup  Cooked Quinoa
• 1Fruit serve

 

 

• 4:00pm:
• 3 Cups boiled spinich
• 2 Serves chicken breast
• 1/2 Cup Rootveges
• 1 CupSliced Carrots
• Balsamic Vinegar With Seasoning on veges

 

 

• 7:30pm:
• 5 Eggs
• 1 Slice  Bacon(shoulder or middle cut)
• 1oz Cottage Cheese
• 2 Serves of fruit (orange or pear)

 

This bodybuilders diet is going to get you off on the right track, with minimum of fuss and lets face it, this food plan not only is cheap on the pocket, its effective at muscle building as well. Just remember the other two hot tips for bodbuilding success - train hard, and rest up!

There is no substitute for this advice! FULL STOP.

Some notes on Alex Cameron, the author of the above diet plan and muscle diets on  other webpages all over the net:

I credit all my knowledge of bodybuilding & body building meal plan to one source: I really suggest you get the "Burn the Fat, Feed the Muscle" program.

This special product is written by Industry heavy hitter (featured on Oprah etc) Tom Venuto and I can assure its the real deal.

See for yourself here

This gives you the free 52 week meal calculator, than selects and plans meals based on what your wanting to eat, for a whole year ahead!

Its awesome, and really helps to keep you motivated. I recommend this to all my personal clients at my gym!

All the best with your BodyBuilding diet and training,

Alex Cameron.