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Home » Health care » Simple Steps to Muscles – Bodybuilding Diet Meal Plan
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Simple Steps to Muscles – Bodybuilding Diet Meal Plan


Bodybuilding diet meal plan sounds very complex and difficult by many. But don’t let the words scare you, as having the right bodybuilding diet meal plan is very easy when you understand some simple concepts. Everything is hard when we don’t know how it works and it does not make it less hard, when we continuously hear from folks that following a diet is difficult. The funny thing is that these folks have maybe followed a diet for a couple of days, but with all the wrong concepts in mind. So, of course it is going to be difficult if you do not know the right way of doing it.

Some Simple Concepts

There are some basics you need to know about a bodybuilding diet meal plan. When you understand those, it will be a lot easier for you to make a bodybuilding diet meal plan and follow it.

  • You need about 1.5 pound of protein per body weight a day. And you need a fair amount of carbohydrates and healthy fat for muscle growth.
  • When we are talking about fat we are not applying that you should include chocolates, fast foods, fries etc in your diet. Those are saturated fats and we don’t want those. What we want is the healthy fat, which will make your body use the fat it gets, for the right purpose and not store it as excessive body fat.
  • Carbohydrates should be in your breakfast, as you want the right energy to start of your day with. We want it before our workout to have energy for a legendary workout.
  • And we want it right after our workouts with protein shake to transport the protein to your muscles and repair and build new ones. Some people misuse carbohydrates in their bodybuilding plan, but it is simple.

Now that you have an idea of how the different nutrition works I will give you an example of how a meal plan can look like, with the focus on building muscles.

An Example

Meal 1: 100 grams of oatmeal and 2 scoops of protein shake. You can either choose oatmeal, muesli or something of similar value, but oatmeal is preferred.

Meal 2: 100 grams of rice with 200 grams of chicken breast. If you want, you can include some ketchup. This can be your meal before your workout in your bodybuilding diet meal plan.

Meal 3: Post workout shake with 100 grams of carbohydrate and 2 scoops of protein powder. A good protein combination in your bodybuilding diet meal plan is 2 bananas, coconut water and 2 scoops of chocolate protein powder. Yummy.

Meal 4: 400 grams of potatoes and 150 grams of salmon or some other fish. However, salmon is preferred as it has a lot of nutritional benefits and should be in every muscle building diet meal plan.

Meal 5: 200 grams of lean meat and 50 grams of almonds and vegetables.

Meal 6: 6 Eggs. This meal in your bodybuilding diet does wonders when you sleep.

The above bodybuilding diet meal plan is just one example of the many plans you can make. You can be as creative as you want, as long as you follow the simple concepts in your bodybuilding diet meal plan.