Bodybuilding Diet – If you want to pack more muscles to your body and need more definition, realize that diet is the most important part of your regimen. Muscle-building diet essentials are extremely important- without them, you cannot have the physique that you want.

Your body needs an effective bodybuilding diet with the right kind of supplements to help you make huge gains. Knowing what to eat and when to eat is the key to ensuring strength, performance and muscle gain.

More On Fitness.

Following the right diet plan for bodybuilding is, therefore, essential. You have to stay consistent with the diet to fuel your body and repair those muscles while reducing any chance of injuries.

Irrespective of your goals, any bodybuilding diet that you follow should have macronutrients- protein, fats and carbohydrates in optimal quantities to help you reach your goals.

The number of calories you consume doesn’t matter in this context. However, if you want to lose weight before bulking up, then you need a bodybuilding diet with no more than 2,000 calories, reduced carbs and high protein to get rid of the fat. Otherwise, don’t focus on calories too much. Instead, aim for getting double the amount of protein for your bodyweight and focus on getting the right kind of nutrients.

If you are still concerned about your bodybuilding diet plan, measure your height and weight, your Basal Metabolic Rate and Exercise plan or lifestyle to derive a relevant number for you.

Related: Quick Bodybuilding Tips

Philosophy

When it comes to the best bodybuilding diet, you should know that a diet like that won’t cause cravings or won’t leave you wanting for more. While it is strict, such a diet follows the general approach for nutrition- where you should be to eat healthy 85-90% of the time while indulging your cravings 15-10% of the time. Since this bodybuilding protein diet doesn’t discard any food groups, you practically get to eat all the foods, except sugars, processed crap and unhealthy items.

Getting Started

Do you know why a lot of people leave bodybuilding diet plan? Because making sudden healthy changes to the diet is quite difficult. So, before embarking on the diet, go ahead and get started on these two phases for healthy eating. This will make the 5-week bodybuilding diet transition easier.

1st Phase (7-10 days) – Start by adapting healthier habits by replacing the old negative ones. Consume more water and multi-vitamins alongside eating three meals day. Avoid eating right before going to bed.

2nd Phase (7-10 days) – In this phase, eliminate fried food items, soft drinks, loaves of bread, pasta and high-fat dairy products from your diet. Instead, replace them with vegetables, fruits, olive oils, fibers and skim milk.
What you can eat?

You should stick to the rule of thirds when following this best bodybuilding diet. This rule suggests that one third of your plate should be covered with lean protein, a third with vegetables, fruits or salads and the remaining third with complex carbohydrates.
Suggested Food Items for the diet

A) Lean Proteins

Food

Serving Size

Calories

Protein

Carbs

Fats

Catfish

30 grams

29

5g

0g

1g

Chicken

30 grams

46

9g

0g

1g

Cod

30 grams

29

6g

0g

0g

Crab, Blue

30 grams

29

6g

0g

0g

Duck, Skinless

30 grams

56

7g

0g

3g

Egg Whites

1 large (33g)

16

4g

0g

0g

Filet Mignon

30 grams

65

8g

0g

3g

Flank Steak

30 grams

57

8g

0g

3g

Red Snapper

30 grams

36

7g

0g

0g

Salmon

30 grams

51

7g

0g

2g

Scallops

30 grams

31

6g

0g

0g

Sea Bass

30 grams

35

7g

0g

1g

Shrimp

30 grams

28

6g

0g

0g

Surimi

30 grams

28

4g

2g

0g

Tilapia

30 grams

36

7g

0g

1g

Tuna

30 grams

32

7g

0g

0g

Ground Turkey Breast

30 grams

66

8g

0g

4g

Lean Beef

30 grams

46

7g

0g

2g

Venison

30 grams

42

8g

0g

1g

 

B) Complex Carbohydrates

Food

Serving Size

Calories

Protein

Carbs

Fats

Black Beans

30 grams

37

2g

7g

0g

Bread, Multi-Grain

1 slice

69

3g

11g

1g

Brown Rice

30 grams

31

1g

7g

0g

Couscous

30 grams

31

1g

7g

0g

Granola

30 grams

137

4g

15g

7g

Grits

30 grams

17

0g

4g

0g

Lentils

30 grams

32

3g

6g

0g

Oatmeal

30 grams

20

1g

4g

0g

Oats Steel Cut

30 grams

109

5g

19g

2g

Peas (Green Split)

30 grams

23

2g

4g

0g

Potatoes

30 grams

26

1g

6g

0g

Quinoa

30 grams

34

1g

6g

1g

Yams

30 grams

32

0g

8g

0g

Alfalfa Sprouts

30 grams

6

1g

1g

0g

Asparagus

30 grams

6

1g

1g

0g

Bok-Choy

30 grams

3

0g

1g

0g

Broccoli

30 grams

10

1g

2g

0g

Cabbage

30 grams

7

0g

2g

0g

Cauliflower

30 grams

7

1g

1g

0g

Celery

30 grams

4

0g

1g

0g

Cucumber

30 grams

4

0g

1g

0g

Eggplant

30 grams

7

0g

2g

0g

Green Beans

30 grams

9

1g

2g

0g

Iceberg Lettuce

30 grams

4

0g

1g

0g

Kale

30 grams

14

1g

3g

0g

Mushrooms

30 grams

7

1g

1g

0g

Onions

30 grams

11

0g

3g

0g

Peppers, Sweet Green

30 grams

6

0g

1g

0g

Peppers, Sweet Red

30 grams

9

0g

2g

0g

Pickles

30 grams

3

0g

1g

0g

Romaine Lettuce

30 grams

5

0g

1g

0g

Spinach

30 grams

6

1g

1g

0g

Squash, Butternut

30 grams

13

0g

3g

0g

Tomatoes

30 grams

5

0g

1g

0g

Zucchini

30 grams

4

0g

1g

0g

 

C) Fats

Food

Serving Size

Calories

Protein

Carbs

Fats

Almonds

30 grams

162

6g

6g

14g

Almond Butter

1 tbsp.

101

2g

3g

9g

Almond Meal

30 grams

162

6g

6g

14g

Avocado

30 grams

45

1g

2g

4g

Cashews

30 grams

155

5g

9g

12g

Cashew Butter

1 tbsp.

94

3g

4g

8g

Flax Seed

1 tbsp.

55

2g

3g

4g

Flax, Olive Oil

1 tbsp.

119

0g

0g

14g

Macadamia

30 grams

201

2g

4g

21g

Peanuts

30 grams

159

7g

5g

14g

Peanut Butter

30 grams

165

7g

6g

14g

Pistachio

30 grams

156

6g

8g

12g

Sunflower Seed

30 grams

164

6g

6g

14g

Walnuts

30 grams

183

4g

4g

18g

Cheese

30 grams

113

7g

0g

9g

Cottage Cheese

30 grams

20

3g

1g

0g

Feta Cheese

30 grams

74

4g

1g

6g

Milk

30 grams

14

1g

1g

1g

Yogurt

30 grams

16

2g

2g

0g

 

D) Fluids

  • Water
  • Coconut water
  • Black coffee
  • Green tea
  • Unsweetened teas (should be cream free)

Managing Macronutrients

It’s tough, but you might find it difficult to manage macronutrients at the beginning of this bodybuilding diet. However, you can follow these rules to help.

Protein

Consistently, you should consume about one and a half to two grams for each kilogram of your bodyweight. So, if you weigh 80 kilograms, you should consume anywhere from 125-160 grams of protein.

Carbohydrates and Fats

Don’t count carbs and fats. Just follow the rule of thirds for this natural bodybuilding diet. Make sure that you do not consume processed carbs or unhealthy fats. Or avoid their consumption to the minimum. Experiment by increasing or decreasing the percentages of these macronutrients in your meal to find the desired combination.

Meal Frequency

The five-week bodybuilder diet plan recommends three main meals and two small meals or snacks to keep your metabolism up and running.

Meal Plan

Week 1 – Calories/day: 2100-2400 approx.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

PROTEIN: 1.5 X Bodyweight

CARBS: 80%

FATS: 20%

PROTEIN: 1.5 X Bodyweight

CARBS: 60%

FATS: 40%

PROTEIN: 1.5 X Bodyweight

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X Bodyweight

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X Bodyweight

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X Bodyweight

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X Bodyweight

CARBS: 50%

FATS: 50%

MEAL 1

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

MEAL 2

 

Lean Steak

Brown Rice

 

Chicken Breast

Brown Rice

 

 

Lean Steak

Brown Rice

 

Chicken Breast

Brown Rice

 

Lean Steak

Almonds

 

Chicken Breast

Almonds

 

Lean Steak

Brown Rice

MEAL 3

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

MEAL 4

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

MEAL 5

 

 

Tuna

Black Beans

 

Chicken Breast

Chickpeas

 

Chicken

Black Beans

 

Chicken

Greek Yogurt

Almonds

 

Beef Steak

Greek Yogurt

Almonds

 

Chicken

Greek Yogurt

Black Beans

 

Tuna

Chickpeas

Almonds

MEAL 6

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Week 2 – Calories/day: 2200-2400 approx.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

PROTEIN: 1.5 X

CARBS: 80%

FATS: 20%

PROTEIN: 1.5 X

CARBS: 60%

FATS: 40%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

MEAL 1

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg Whites

Chicken

Oatmeal

Coffee

 

Egg Whites

Chicken

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Whole Eggs

Coffee

 

Egg Whites

Oatmeal

Whole Eggs

Coffee

 

Egg Whites

Oatmeal

Coffee

MEAL 2

 

Turkey Breast

Brown Rice

Almonds

 

Turkey Breast

Brown Rice

 

 

Turkey Breast

Brown Rice

Almonds

 

Lean Steak

Brown Rice

 

Lean Steak

Brown Rice

Almonds

 

Turkey Breast

Brown Rice

 

 

Turkey Breast

Brown Rice

MEAL 3

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

MEAL 4

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

MEAL 5

 

Chicken

Broccoli

 

Chicken

Tilapia

Sweet Potato

 

Tilapia

Black Beans

Mushrooms

 

Chicken

Greek Yogurt

Almonds

 

Lean Steak

Greek Yogurt

Almonds

 

Chicken

Broccoli

 

Tuna

Chick Peas

Almonds

MEAL 6

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

Week 3 – Calories/day: 2000-2300 approx.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

PROTEIN: 1.5 X

CARBS: 80%

FATS: 20%

PROTEIN: 1.5 X

CARBS: 60%

FATS: 40%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

MEAL 1

 

Egg Whites

Oatmeal

Coffee

 

Egg White Omelet

Chicken

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg White Omelet

Chicken

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

 

Egg White Omelet

Chicken

Oatmeal

Coffee

 

Egg Whites

Oatmeal

Coffee

MEAL 2

 

Tilapia

Quinoa

Broccoli

 

Chicken

Sweet Potato

Spinach

 

 

Lean Steak

Quinoa

Greek Yoghurt

 

Tilapia

Chicken

Quinoa

 

 

Chicken

Greek Yoghurt

Broccoli

Almonds

 

Turkey Breast

Quinoa

 

 

Tuna

Spinach

Quinoa

MEAL 3

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

MEAL 4

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

MEAL 5

 

Smoked Salmon

Light String Cheese

Mixed Green Salad

 

Sirloin Steak

Sweet Potato

Mixed Green Salad

 

Smoked Salmon

Mixed Green Salad Mushrooms

 

Chicken

Mixed Green Salad

Greek Yogurt

 

 

Lean Steak

Shrimp

Stir Fry Vegetables

 

Whole Eggs

Chicken

Broccoli

Green Salad

 

Smoked Salmon

Light String Cheese

Mixed Green Salad

MEAL 6

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Week 4 – Calories/day: 1900-2200 approx.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

PROTEIN: 1.5 X

CARBS: 80%

FATS: 20%

PROTEIN: 1.5 X

CARBS: 60%

FATS: 40%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

MEAL 1

 

Protein Shake

Egg Whites

Oatmeal

Coffee

 

Protein Shake

Egg White Omelet

Chicken

Oatmeal

Coffee

 

Protein Shake

Egg Whites

Oatmeal

Coffee

 

Protein Shake

Egg White Omelet

Chicken

Oatmeal

Coffee

 

Protein Shake

Egg Whites

Oatmeal

Coffee

 

Protein Shake

Egg White Omelet

Chicken

Oatmeal

Coffee

 

Protein Shake

Egg Whites

Oatmeal

Coffee

MEAL 2

 

Turkey Breast

Almonds

Green Salad

 

Lean Meat

Yams

Green Salad

 

 

Chicken

Quinoa

Green Salad

 

Tilapia

Almonds

Green Salad

 

Chicken

Yams

Greek Yoghurt

Almonds

 

Turkey Breast

Quinoa

Green Salad

 

 

Tuna

Green Salad

Almonds

MEAL 3

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

 

Protein Shake

Simple Carbs

MEAL 4

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

 

Protein Shake

Egg Whites

MEAL 5

 

Tuna

Rice Cake

Almonds

 

Shrimp

Stir Fry Vegetables

 

Smoked Salmon

Light String Cheese

Mixed Green Salad

 

Sirloin Steak

Greek Yogurt

Mixed Green Salad

 

 

Lean Steak

Rice Cake

Almonds

 

Chicken

Mixed Green Salad

Greek Yogurt

 

 

Tuna

Rice Cake

Almonds

MEAL 6

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

 

Protein Shake

Week 5 – Calories/day: 1800-2200 approx.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

PROTEIN: 1.5 X

CARBS: 80%

FATS: 20%

PROTEIN: 1.5 X

CARBS: 60%

FATS: 40%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 20%

FATS: 80%

PROTEIN: 1.5 X

CARBS: 50%

FATS: 50%

MEAL 1

Protein Shake

Egg Whites

Oatmeal

Coffee

Protein Shake

Egg White Omelet

Chicken

Oatmeal

Coffee

Protein Shake

Egg Whites

Oatmeal

Coffee

Protein Shake

Egg White Omelet

Chicken

Oatmeal

Coffee

Protein Shake

Egg Whites

Oatmeal

Coffee

Protein Shake

Egg White Omelet

Chicken

Oatmeal

Coffee

Protein Shake

Egg Whites

Oatmeal

Coffee

MEAL 2

Lean Meat

Yams

Green Salad

 

Chicken

Apple

Pecans

Yam

Chicken

Melon

Green Salad

Polenta

Sea Scallops

Stir Fry Vegetables

Smoked Salmon

Cottage Cheese

Apple

Green Salad

Chicken

Green Salad

Smoked Salmon

Asparagus

 

Tuna

Green Salad

Almonds

MEAL 3

Protein Shake

Simple Carbs

Protein Shake

Simple Carbs

Protein Shake

Simple Carbs

Protein Shake

Simple Carbs

Protein Shake

Simple Carbs

Protein Shake

Simple Carbs

Protein Shake

Simple Carbs

MEAL 4

 

Protein Shake

Egg Whites

Protein Shake

Egg Whites

Protein Shake

Egg Whites

Protein Shake

Egg Whites

Protein Shake

Egg Whites

Protein Shake

Egg Whites

Protein Shake

Egg Whites

MEAL 5

Turkey Tenderloin

Sweet Potato

Lentil Soup

Sweet Potato Salmon

Green Salad

Cajun Tuna

Green Salad

Black Beans

Pecans

Mixed Berries

Chicken

Sweet Potato

Mixed Green Salad

 

Grilled Red Snapper

Green Salads

Mixed Berries

Almonds

Cottage Cheese

Tuna

Green Salad

Greek Yogurt

Chicken

Mixed Green Salad

Greek Yogurt

 

MEAL 6

Protein Shake

Protein Shake

Protein Shake

Protein Shake

Protein Shake

Protein Shake

Protein Shake

 

Remember, this just an idea for bodybuilding diet plan. Depending on the macronutrients and your dietary choices, you can easily tweak the diet to suit your needs.

Adding supplements to the mix

Your body is undergoing much wear and tear when you do weight-train. And most often, regular foods will not help your body reach its optimum state. That is why, with this natural bodybuilding diet, you should include some healthy food supplements, which will aid in muscle growth, recovery and fat loss.

  1. Protein Powder

Protein powders can help in filling the gap between your protein requirements and consumption. Whey, casein or vegan proteins are available in the market.

2. Pre-Workout

Products with Creatine, Beta-alanine, nitric oxide boosters can help you reach your peak performance and reduce exhaustion. Take them about 30 minutes before the workout.

3. Leucine/BCAAS

Amongst the three branched-chain amino acids, leucine is the most responsible for stimulating muscle protein synthesis. Add BCAA supplements to your bodybuilding diet to maximize your transformation.

4. Intra Workout

Beta Alanine, protein shakes, and coconut water will keep you hydrated during your workout.

5. Glutamine

Additional glutamine can be taken with this best bodybuilding protein diet to aid muscle recovery.

6. Fish Oil

Fish oil is essential in this natural bodybuilding diet. It has essential fatty acids that can aid in fat loss while supporting immune functions, wellness of heart, brain, vision and joint. However, our body cannot produce them on its own, which in turn requires us to source them from our diet or supplements.

7. Multivitamins

Intense training drains your body of a wide range of micronutrients, which requires replenishing or else your body can suffer dramatically. So, having a multivitamin is recommended with any bodybuilding diet.

Now, what’s your excuse? You have the best bodybuilding diet plan! So, go ahead and start attaining your fitness and bodybuilding goals!

Also Read: The Best Weight Loss Diet Ever

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