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Creating a Bodybuilding Diet Plan
Want to get huge? Here’s how!
Simply hitting the gym, pumping iron until you get a great pump, and then going about your day won't cut it. If bodybuilding were only that easy.
Nutrition is crucial for recovery, muscle growth, and overall fitness. Without proper nutrition, gaining lean muscle mass will be challenging.
If you aspire to be a serious bodybuilder, you’ll need to change your lifestyle and develop a muscle-building meal plan.
Don't worry, it's not as daunting as it sounds. We'll break down how to determine your dietary needs to build a muscular physique.
Calculating Calories for Your Bodybuilding Diet
Bodybuilding diets are always evolving due to increasing muscle mass and changing workout intensity.
If you gain muscle mass or increase your training duration, you need to eat more. If you lose muscle or decrease workout intensity, you need to eat less.
But how do you know if you're gaining or losing lean muscle mass?
You measure it, of course. There are two effective methods. The first is using a scale that might be gathering dust in your bathroom. Monitor your weight to see if your muscle-building efforts are increasing your body weight.
If the scale shows your weight is stable or decreasing, it's time to adjust your diet for a high-calorie bodybuilding plan.
If your weight is increasing, is it muscle or fat? If your stomach is getting larger, you might be overeating. You can expect some body fat gain when building muscle (especially on a high-calorie diet), but you need to monitor to ensure your fat percentage doesn’t increase too much.
Another good tool is body fat calipers. Using calipers every two weeks will give you an idea of what's happening. If your lean body mass decreases, you might need to eat more calories. Conversely, if body fat increases, you might need to eat less. Finding the right balance to gain muscle without fat is every bodybuilder’s goal.
Most gyms have calipers, and as long as the same person takes the measurements each time, you should get an accurate reading. Once you have the total millimeters and your body weight, the chart that comes with the calipers will show your body fat percentage.
Here’s the clever part. Multiply your body weight in pounds by the body fat percentage to figure out your total body fat. Then subtract this number from your total body weight to get your fat-free mass. While this figure includes internal organs and bones, we'll use it as muscle for our calculations.
Write down the two figures you just worked out (total body fat and fat-free mass). Next time you take your measurements, compare the two to see if your body fat percentage has changed.
Ideally, with proper food intake and exercise, your fat-free mass will increase, and your total body fat will decrease. However, if you’re not eating enough, your fat-free mass (muscle) will decrease, and body fat will increase, which is not what you want!
Body Fat Calculations
Example calculations using a weight of 200lb and a body fat percentage of 21%.
Body weight: 200lbs
Body fat Percentage: 21%
The calculations...
- Step 1: Bodyweight x body fat percentage = lb body fat.
- (200 x 0.21 = 42 lb body fat)
- Step 2: Bodyweight – 42 = fat-free mass (200 – 42 = 158) (This figure is the total amount of fat-free mass).
So now we know...
Bodyweight: 200lbs
Body fat Percentage: 21%
Total Body fat: 42lbs
Fat Free Mass: 158lbs
Next time you check your body fat percentage, ideally, you want to see an increase in fat-free mass and a decrease or stable amount of total body fat. That’s the ideal situation. Sometimes, the fat level increases, and the fat-free mass decreases.
The reason for a decrease in fat-free mass might be losing muscle because you're not eating enough for your level of training.
What if you train at home? You can use scales and a mirror. The scales should show an increase in body weight; if not, you're not eating enough. If the mirror shows more body fat around your midsection, you are eating too much.
Setting Up Your Bodybuilding Meal Plan
How do we create a bodybuilding meal plan with the right nutrition? First, we need to know how many calories to eat daily. Add the calories required for your body at rest to the calories expended during daily activities and training.
Use a calculator to determine your daily calories. As a starting point, use a protein, carbohydrate, and fat (PCF) ratio of 30% protein, 50% carbohydrates, and 20% fats. Remember, protein and carbohydrates contain 4 calories per gram, while fat contains 9 calories per gram.
Example: If the calculator gives 2900 calories per day, use the following calculations to find the PCF ratio:
- Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.
- Carbohydrates: 50% of 2900 = 1450 calories / 4 = 362.5g per day.
- Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.
Now you know exactly how much food you need daily. Determine how many meals you want to eat each day and how much food you need per meal.
Use frequent feedings to promote satiety, increase muscle protein synthesis with high-protein meals, and provide enough energy throughout the day.
Divide the grams of food into as many meals as you can comfortably consume, usually between 4-6 meals per day.
To work out the grams of food per day, use the following calculation:
- Total meals per day: 6. (Figures rounded off)
- Protein: 217.5g / 6 = 36g of protein per meal x 6
- Carbohydrates: 362.5g / 6 = 60g of carbohydrates per meal x 6
- Fat: 64.4g / 5* = 13g of fat per meal x 5*
- * Note: After training, you want nutrients to digest quickly, so omit fat from this meal as it can delay digestion.
Below are listings of the best foods for our nutrition plan, for recovery and growth from training. The amounts are per ounce (28g) for easier calculation.
To create a meal, choose foods from the lists below to meet your per meal requirements.
Example: Evening meal.
(Requirements: protein 36g, Carbohydrates 60g, Fat 13g)
| Food | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|
| Beef (sirloin grilled) 3oz | 27.9 | 0.0 | 8.4 |
| Brown rice (cooked) 6oz | 4.2 | 38.4 | 1.2 |
| Carrot (2 large) | 2.0 | 14 | 1.2 |
| Cabbage (2oz) | 0.8 | 3.2 | 0.0 |
| Green beans (2oz) | 1.0 | 4.0 | 0.0 |
Totals: 35.6 60 10.8
You can see that this meal closely meets the required amounts per meal. Eat larger portions for main meals like breakfast, lunch, and dinner, and smaller meals for mid-morning, mid-afternoon, and supper. Choose what works best for your bodybuilding meal plan.
The example meal includes a balanced selection of healthy food groups: lean meat, three vegetable sources, and a good carb source for energy.
Use the charts below to calculate your meals based on your needs. After a few times, it will become easier, and you will learn portion sizes for the given amount of food.
Once you have your food sorted, give the plan two weeks for your body to adapt to your new meal plan.
Adjust your diet by adding or subtracting calories based on the results you see (gaining too fast, too slow, or a significant increase in weight and body fat).
Best Foods For Muscle Building
Below is a list of the best bodybuilding foods and their macronutrient profiles. With this information, you can build a healthy bodybuilding diet based on your goals, whether it's mass building, getting lean, or maintaining your diet.
Meat, Fish, and Poultry (per ounce, 28g)
| Food | Calories | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|---|
| Atlantic Salmon | 56.6 | 7.7 | nil | 2.4 |
| Bacon back (grilled) | 27.0 | 3.4 | nil | 1.2 |
| Beef (mince-lean) | 53.0 | 8.0 | nil | 2.1 |
| Beef (silverside) | 54.4 | 8.7 | nil | 1.8 |
| Beef (sirloin-grilled) | 64.0 | 9.3 | nil | 2.8 |
| Beef (topside) | 54.7 | 9.9 | nil | 1.5 |
| Catfish (fillet) | 46.6 | 8.0 | nil | 1.2 |
| Chicken (breast) | 49.7 | 9.6 | nil | 1.2 |
| Chicken (drumstick) | 23.6 | 3.7 | nil | 0.9 |
| Chicken (thigh) | 33.6 | 4.3 | nil | 4.3 |
| Cod | 32.6 | 7.1 | nil | 0.3 |
| Crab (Alaskan) | 30.1 | 5.9 | nil | 0.6 |
| Deli roast beef | 15.5 | 2.5 | 0.6 | 0.3 |
| Halibut | 43.5 | 8.4 | nil | 0.9 |
| Ham (sliced-lean) | 40.7 | 6.2 | 0.3 | 1.5 |
| Lamb (leg) | 63.7 | 8.2 | nil | 3.7 |
| Pork tenderloin | 51.0 | 8.7 | nil | 1.5 |
| Scallops | 27.3 | 5.2 | 0.9 | 0.3 |
| Shrimps | 30.8 | 6.5 | nil | nil |
| Tuna (bluefish-fresh) | 57.2 | 9.3 | nil | 1.8 |
| Tuna (canned-white) | 39.8 | 8.0 | nil | 0.9 |
| Turkey (breast) | 42.9 | 9.3 | nil | nil |
| Venison (tenderloin) | 46.3 | 9.3 | nil | 0.6 |
Dairy & Egg Products (per ounce, 28g)
| Food | Calories | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|---|
| Egg (whole-1 large) | 74 | 6.0 | trace | 5.0 |
| Egg (substitute-50ml) | 53 | 8.0 | trace | 2.0 |
| Egg (white-1 large) | 18.0 | 4.0 | trace | trace |
| Low fat buttermilk (250ml) | 98.0 | 8.0 | 12 | 2.0 |
| Ricotta cheese (part skimmed) | 38.3 | 3.13 | 1.3 | 2.24 |
| Yogurt (plain fat-free) | 15.8 | 1.6 | 2.1 | trace |
| Cheddar Cheese (reduced fat) | 54.8 | 7.8 | 1.1 | 2.2 |
| Swiss Cheese (reduced fat) | 56.0 | 8.9 | 1.1 | 1.1 |
| Skimmed Milk(250ml) | 86 | 8.0 | 12 | trace |
| Cottage Cheese (2%) | 25.0 | 4.0 | 1.0 | 1 |
Nuts, Seeds, and Oils (per ounce, 28g)
| Food | Calories | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|---|
| Almonds | 183 | 6.7 | 6.7 | 15.6 |
| Almond Butter (1 tbsp) | 101 | 2.5 | 3.5 | 9.5 |
| Canola oil (1 tbsp) | 124 | 0.0 | 0.0 | 14 |
| Flaxseeds (1 tbsp) | 59 | 2.3 | 4.0 | 4.0 |
| Olive Oil (1 tbsp) | 119 | 0.0 | 0.0 | 14 |
| Peanut butter | 96 | 4.0 | 3.0 | 8.5 |
| Peanuts (dry roasted) | 186 | 7.8 | 6.7 | 15.6 |
| Walnuts | 207 | 4.5 | 4.5 | 21.2 |
Grains, Breads, and Pasta (per ounce, 28g)
| Food | Calories | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|---|
| Bagel, plain (1 small-3”) | 190 | 7 | 37 | 1 |
| Barley, pearl (cooked) | 33.7 | 7 | 7.7 | 0.1 |
| Bran Muffin (1 small) | 178 | 5 | 32 | 5 |
| Brown Rice (cooked) | 31.1 | 0.7 | 6.4 | 0.2 |
| Corn, tortilla (1) | 58 | 2 | 12 | 1 |
| Couscous (cooked) | 30.8 | 1 | 6.4 | trace |
| Crumpet (1) | 134 | 4 | 26 | 1 |
| Flour, tortilla (8”dia) | 146 | 4 | 25 | 3 |
| Macaroni (wholewheat) | 39.3 | 1.4 | 8 | 0.2 |
| Oatmeal (cooked) | 17.2 | 0.7 | 3.0 | 0.2 |
| Rye bread (1 slice) | 83 | 3.0 | 16 | 1.0 |
| Sourdough Bread (1 slice) | 88 | 3.0 | 17 | 1.0 |
| Spaghetti (wholewheat) (cooked) | 39.3 | 1.4 | 8.0 | 0.2 |
| Wheatgerm (1tbsp) | 26 | 2.0 | 4.0 | 0.5 |
| White rice (cooked) | 31 | 0.6 | 6.8 | trace |
| Wholegrain Cereal | 84 | 2.0 | 21.4 | 0.9 |
| Wholegrain Crackers (5) | 90 | 2.0 | 14 | 3.0 |
| Wholemeal Bread (1 slice) | 73 | 3.0 | 13 | 1 |
| Wholemeal Pitta (1) | 170 | 6.0 | 35 | 2.0 |
| Wholemeal Pretzels | 115 | 3.3 | 21.4 | 0.9 |
| Wild Rice (cooked) | 28.1 | 1.1 | 5.9 | 0.1 |
Fruits (per ounce, 28g)
| Food | Calories | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|---|
| Apple 1 (med) | 72 | trace | 19 | trace |
| Apricots (3) | 50 | 2.0 | 12 | trace |
| Avocado (1/4) | 80 | 1.0 | 4.0 | 7.0 |
| Banana (1 med) | 105 | 1.0 | 30 | trace |
| Blueberries | 50.6 | 0.1 | 3.9 | trace |
| Cantaloupe | 9.4 | 0.1 | 2.2 | trace |
| Cherries (tart) | 14 | 0.3 | 3.4 | trace |
| Grapefruit (1/2 Medium) | 41 | 1.0 | 10 | trace |
| Grape Juice (100 ml) | 45.2 | trace | 19 | trace |
| Grapes (seedless) | 20 | 0.1 | 5.4 | trace |
| Melon (cubed) Honeydew | 10 | 0.1 | 5.4 | trace |
| Mango (cubes) | 18 | 0.1 | 4.7 | trace |
| Nectarine (1 medium) | 60 | 1.0 | 14 | trace |
| Orange (1 navel) | 69 | 1.0 | 18 | trace |
| Orange Juice (100ml) | 44.8 | 0.8 | 26 | trace |
| Papaya (cubes) | 10.9 | 0.1 | 2.8 | trace |
| Peach (1 med) | 38 | 1.0 | 9.0 | trace |
| Pear (1 med) | 96 | 1.0 | 26 | trace |
| Pineapple (cubes) | 13.3 | 1.0 | 20 | trace |
| Plum (1) | 30 | Trace | 8.0 | trace |
| Raisins (loose) | 86.3 | 0.7 | 23 | trace |
| Raspberries | 14.3 | 0.4 | 3.3 | 0.1 |
| Strawberries | 9.1 | 0.1 | 2.2 | trace |
| Watermelon (cubes) | 8.5 | 0.1 | 2.2 | trace |
Legumes (per ounce, 28g)
| Food | Calories | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|---|
| Lima Beans (baby) | 33.8 | 2.0 | 6.1 | trace |
| Black Beans | 36.8 | 2.3 | 6.5 | trace |
| Chickpeas | 46.9 | 2.4 | 8.0 | 0.7 |
| Kidney beans | 34 | 2.4 | 8.0 | trace |
| Lentils (cooked) | 32 | 2.5 | 5.6 | trace |
| Tofu (raw) | 45 | 4.9 | 1.1 | 2.5 |
| Soya beans (cooked) | 79 | 6.8 | 6.2 | 3.1 |
| Split Peas (cooked) | 32.4 | 2.2 | 5.8 | trace |
Vegetables (per ounce. 28g)
| Food | Calories | Protein(g) | Carbs(g) | Fat(g) |
|---|---|---|---|---|
| Artichokes (1 medium) | 60 | 4.0 | 13 | trace |
| Asparagus (4 large spears) | 16 | 2.0 | 3.0 | trace |
| Aubergine (cubed) | 7.0 | trace | 1.4 | trace |
| Beets (sliced cooked) | 2.35 | 0.8 | 2.8 | trace |
| Broccoli (florets raw) | 7.7 | 0.6 | 1.2 | trace |
| Brussels sprouts | 10 | 1.2 | 2.0 | trace |
| Butternut squash | 11.5 | 0.3 | 3.0 | trace |
| Cabbage (shredded) | 6.8 | 0.4 | 1.6 | trace |
| Carrot (1 large) | 30 | 1.0 | 7 | trace |
| Cauliflower | 7.0 | 0.5 | 2.0 | trace |
| Chinese cabbage (cooked) | 3.3 | 0.5 | .05 | trace |
| Collard greens (chopped) | 1.6 | 0.1 | 0.3 | trace |
| Corn, kernels | 22 | 1.0. | 5.0 | 0.3 |
| Courgette (chopped) | 5.0 | 0.4 | 0.9 | trace |
| Cucumber (sliced) | 4.3 | 0.2 | 1.0 | trace |
| Garlic (1 clove) | 5.0 | trace | 1.0 | trace |
| Green beans | 3.7 | 0.5 | 2.0 | trace |
| Green peas (raw) | 24 | 1.6 | 4.3 | trace |
| Kale (chopped) | 6.5 | 0.6 | 1.5 | 0.2 |
| Mushrooms (sliced) | 6.0 | 0.8 | 0.8 | trace |
| Onion (chopped) | 11.5 | 0.3 | 2.8 | trace |
| Pepper (green) Chopped | 5.6 | 0.2 | 1.3 | trace |
| Potato (1 med) Baked | 161 | 4.0 | 37 | trace |
| Potato (boiled) | 24 | 0.0 | 6.0 | 0.0 |
| Potato (mashed with milk) | 23 | 1.0 | 5.0 | 0.0 |
| Pumpkin (fresh) | 5.6 | 0.2 | 1.2 | trace |
| Romaine lettuce (shredded) | 6.2 | 0.6 | 1.2 | trace |
| Spinach | 7.0 | 1.0 | 1.0 | trace |
| Sweet potato (1 med, baked) | 103 | 2.0 | 24 | trace |
| Tomato (1 large) | 33 | 2.0 | 7.0 | trace |
| Tomato juice (100ml) | 16 | 0.8 | 4.0 | trace |
Supplements for Bodybuilding Diets
It’s not always easy to gain all the right nutrition and calories for your bodybuilding from diet alone.
Your time may be too limited to cook large and healthy meals between workouts, jobs, and training sessions.
If you struggle with eating the right amount of nutrients, supplements can help in your bodybuilding diet journey.
Whey Protein
Providing your body with the recommended 0.6-1.2 grams of protein per pound can be hard to obtain from high-protein foods alone. If you’re adding any supplement to your bodybuilding diet, start with Whey Protein. WP has been popular among bodybuilders, athletes, and the fitness world for years and not without reason.
Whey protein is a milk protein isolated from whey. It is a fast-digesting complete protein source containing all the essential amino acids, making it extremely useful after a workout or for breakfast.
Whey protein comes in three forms: isolate, concentrate, and hydrolysates.
WP Isolate is the purest form of whey protein, containing between 90-95% WP. Concentrate has a lower amount of protein (25-89%), making it less pure. Hydrolysates is treated enzymatically to break down long proteins into short proteins, making it easier for the body to absorb.
For recovery from weight training and meeting protein needs, choose a highly-rated whey protein from a trustworthy brand.
Creatine
Creatine is a natural substance that converts into creatine phosphate in our body. Creatine phosphate then turns into Adenosine Triphosphate (ATP), providing energy for muscles.
The body produces creatine naturally, and it can be found in high-protein foods like meat and fish. Besides eating meat and fish, creatine is a great supplement for your bodybuilding diet. It positively affects strength, power, and lean muscle tissue.
This supplement is easy to consume; add it to your pre or post-workout shake, smoothie, or fruit juice. Whether it's better to take this supplement before or after your workout isn’t clear yet. So take it at a time that best fits your lifestyle.
Omega 3 Fish Oil
Another great addition to your meal plan is omega 3 fish oil. Eating fatty fish (like salmon) has many health benefits, but seafood can be expensive, so it might be better to get concentrated fish oil from supplements.
What does adding omega 3 fatty acids to your diet do for muscle growth?
Fish oil reduces joint stiffness, improves blood flow, and enhances recovery, leading to more productive workouts and longer gym longevity.
This makes omega 3 fish oil a very useful supplement for your body, weight training, and bodybuilding diet.
References
- Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance.
- Hulmi, J. J., Lockwood, C., & Stout, J. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, 7(51).
- Kreider RB, Leutholtz BC & Greenwood M. Creatine. Nutritional Ergogenic Aids. CRC Press LLC: Boca Raton, FL, 2004, p 81-104.
- Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10:36.
- The effects of fish oil and isoflavones on delayed onset muscle soreness.