Macronutrients: approximately calories, 28 grams of protein, 59 grams of carbohydrates, and 15 grams of fat. Macronutrients: approximately calories, 40 grams of protein, 74 grams of carbohydrates, and 28 grams of fat.

Macronutrients: approximately calories, 22 grams of protein, 21 grams of carbohydrates, and 7 grams of fat. Macronutrients: approximately calories, 41 grams of protein, 43 grams of carbohydrates, and 32 grams of fat.

Macronutrients: approximately calories, 14 grams of protein, 20 grams of carbohydrates, and 10 grams of fat. Daily Totals : approximately 2, calories, grams of protein, grams of carbohydrates, and grams of fat.

Macronutrients: approximately calories, 28 grams of protein, 66 grams of carbohydrates, and 35 grams of fat. Macronutrients: approximately calories, 19 grams of protein, 34 grams of carbohydrates, and 28 grams of fat.

Macronutrients: approximately calories, 60 grams of protein, 41 grams of carbohydrates, and 22 grams of fat. Macronutrients: approximately calories, 37 grams of protein, 18 grams of carbohydrates, and 10 grams of fat. Macronutrients: approximately calories, 47 grams of protein, 34 grams of carbohydrates, and 36 grams of fat.

Macronutrients: approximately calories, 13 grams of protein, 43 grams of carbohydrates, and 5 grams of fat. Daily Totals : approximately 3, calories, grams of protein, grams of carbohydrates, and grams of fat. Macronutrients: approximately calories, 34 grams of protein, 51 grams of carbohydrates, and 25 grams of fat.

Macronutrients: approximately calories, 25 grams of protein, 41 grams of carbohydrates, and 12 grams of fat. Macronutrients: approximately calories, 60 grams of protein, 21 grams of carbohydrates, and 53 grams of fat. Macronutrients: approximately calories, 16 grams of protein, 55 grams of carbohydrates, and 13 grams of fat.

Macronutrients: approximately calories, 24 grams of protein, 60 grams of carbohydrates, and 22 grams of fat. Macronutrients: approximately calories, 29 grams of protein, 23 grams of carbohydrates, and 15 grams of fat.

Macronutrients: approximately calories, 20 grams of protein, 68 grams of carbohydrates, and 26 grams of fat. Macronutrients: approximately calories, 30 grams of protein, 43 grams of carbohydrates, and 26 grams of fat. Macronutrients: approximately calories, 53 grams of chili, grams of carbohydrates, and 29 grams of fat.

Macronutrients: approximately calories, 18 grams of protein, 31 grams of carbohydrates, and 6 grams of fat. Macronutrients: approximately calories, 38 grams of protein, 48 grams of carbohydrates, and 15 grams of fat.

Macronutrients: approximately calories, 19 grams of protein, 18 grams of carbohydrates, and 25 grams of fat. Macronutrients: approximately calories, 23 grams of protein, 82 grams of carbohydrates, and 8 grams of fat.

Macronutrients: approximately calories, 17 grams of protein, 27 grams of carbohydrates, and 18 grams of fat. Macronutrients: approximately calories, 33 grams of protein, 91 grams of carbohydrates, and 27 grams of fat. Macronutrients: approximately calories, 21 grams of protein, 38 grams of carbohydrates, and 21 grams of fat.

Macronutrients: approximately calories, 49 grams of protein, 97 grams of carbohydrates, and 21 grams of fat. Macronutrients: approximately calories, 26 grams of protein, 41 grams of carbohydrates, and 6 grams of fat. Macronutrients: approximately calories, 24 grams of protein, 67 grams of carbohydrates, and 22 grams of fat.

Macronutrients: approximately calories, 16 grams of protein, 60 grams of carbohydrates, and 16 grams of fat. Macronutrients: approximately calories, 40 grams of protein, 82 grams of carbohydrates, and 26 grams of fat. Macronutrients: approximately calories, 25 grams of protein, 29 grams of carbohydrates, and 10 grams of fat.

Macronutrients: approximately calories, 30 grams of protein, grams of carbohydrates, and 27 grams of fat. Macronutrients: approximately calories, 25 grams of protein, 8 grams of carbohydrates, and 13 grams of fat.

A balanced bodybuilding meal plan can help you reach your fitness goals. Your plan should include an adequate amount of calories and protein and a variety of nutrient-rich foods from all the food groups.

No single meal plan or eating style works for all and you may find a personalized plan that fits your tastes and lifestyle easier to follow. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at Iraki J, Fitschen P, Espinar S, Helms E.

Nutrition recommendations for bodybuilders in the off-season: A narrative review. Sports Basel. doi: Roberts BM, Helms ER, Trexler ET, Fitschen PJ. Nutritional recommendations for physique athletes. J Hum Kinet.

Gordon B, Klemm S. Academy of Nutrition and Dietetics. How much water do I need. Published June 23, Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: Nutrient timing. Healthy fats — such as olive oil, avocados, and nuts — are a key part of any healthy diet, especially for bodybuilding.

What doesn't count: Deep-fried foods or foods high in saturated fat. That means fried chicken, french fries, tempura, calamari, pizza, doughnuts — you know the drill.

As for how often to eat meals and when, there's no magic number or equation. If you prefer to snack, that works too! Remember the goal is to ensure you're getting enough calories and protein in your diet.

Aim to consume protein throughout the day at each meal and snack to optimize muscle protein synthesis. The anabolic window theory has largely been debunked, so we now know that the post-workout anabolic window lasts about four to six hours, not 30 minutes.

So how do these guidelines translate into a routine? Hunnes suggests this example meal plan for a day:. Remember: Daily calorie needs vary depending on factors like sex, weight, and activity level.

So vary your portion sizes accordingly. For example, "A woman might only need 1, to 2, calories daily, while a man might need 2, to 3, calories, depending on their activity level and goals," says Hunnes.

By Michael Martin Bodybuilding — the art and science of packing on serious muscle — isn't simply about heaving heavy things. Help your body build and repair muscles faster with LADDER Whey or Plant Protein.

How to Plan a Diet for Bodybuilding Crafting your perfect meal plan for bodybuilding will require a bit of simple math and preparation. Start with target weight and caloric intake.

Bodybuilding on a Keto Diet: Does It Work? Take a Moment to Appreciate the Art of Bodybuilding Poses. Hypertrophy: What It Is and How to Maximize It. Whey vs. Eating more protein doesn't necessarily mean you have to feast on meat every meal though.

The better the foods you put in, the better you'll feel. Some people avoid dietary fat completely because they think it doesn't belong in a fat-burning diet. The truth is, however, that your body needs dietary fat to burn fat.

One such study suggested that six weeks of fish oil supplementation actually increased lean mass and decreased fat mass in healthy men and women. Studies have shown that eating nutrient-rich healthy fats such as omega-3 fatty acids can actually assist in fat-burning," says Beausoleil.

Additionally, combining fish oil with exercise has been shown to not only reduce body fat, but also improve cardiovascular and metabolic health. Beausoleil recommends a diet rich in healthy fats from fish, fish oil, nuts, avocados, and olive oil, coupled with fibrous vegetables, low-glycemic fruits such as berries, and, of course, ample protein.

Going from 2, daily calories down to 1, in one fell swoop can leave you feeling hungry, deprived, and frustrated. It's much better to cut back slowly. Decreasing your calories slowly will help ensure that you see ongoing results. If you drop your calorie intake too quickly at the start of your journey, you'll have nowhere to go from there.

Beginning with the minimum effective dose of dropping calories and adding cardio ensures that you'll be able to progress for the long haul. Hydration can impact everything from your metabolic rate to your energy levels. Too many people walk around all day in a partially dehydrated state, causing them to feel fatigued when they shouldn't be and eat when they really just need a drink.

How do you know when you're properly hydrated? The simplest way is to look at the color of your pee. Your goal should be to get your pee the color of lemonade—if it's looking more like apple juice, then you need to increase your fluid intake.

Weight trainers do not use as much glucose fuel as higher intensity or longer duration aerobic sports like track and endurance running and cycling. But even so, it pays to keep those glycogen stores up if you want to be at your best in training.

Carbohydrates play an important role in this, particularly immediately following exercise with a ratio of 3 grams of carbs for every 1 gram of protein. Options that meet these requirements include 17 fluid ounces of flavored low-fat milk; 1 cup fruit salad with 7 ounces of flavored yogurt; or a large glass of nonfat milk with two slices of bread and honey or jam no butter.

Consume close to 20 to 30 grams of high-quality protein within 60 minutes of a weight training session. The closer your protein intake to the workout, the better.

Supplements have become a big business in the commercial weight training and bodybuilding industries. While many weight trainers significantly increase their protein intake in the form of shakes and supplements, particularly whey-based supplements, they often lack expert guidance on the appropriate amount.

Keep in mind that dietary supplements are largely unregulated by the FDA. When evaluating supplements, look for a third-party stamp such as USP or NSF.

Those at risk for kidney disease need to be extra cautious about their protein intake. Anyone considering protein powder supplements or very high protein intake should consult their healthcare provider or a nutritionist for personalized advice and regular check-ups of kidney function.

What you'll eat on a bodybuilding diet will vary depending on your individual goals and weight training program. The following shopping list offers plenty of suggestions for getting started. Note that this is not a definitive shopping list and there may be other foods that work better for you.

The following meal plan follows the six-smaller-meals-a-day protocol during the building phase of the bodybuilding diet, which is more nutritionally balanced than the cutting phase. This well-balanced three-day plan includes a variety of nutrient-dense foods with adequate protein to help build muscle and complex carbohydrates for sustained energy.

Some meals include a glass of milk, which is helpful for muscle growth. Note that this meal plan is not all-inclusive and if you do choose to follow a bodybuilding diet, you may find that meals with different macronutrient ratios work better for you.

If you need more calories to fuel your workouts, you can always adjust this menu by adding more carbohydrates. As with all diets, a bodybuilding diet has its drawbacks, particularly since you are asking your body to do two contradicting things: burning fat while retaining muscle. Review the pros and cons associated with this eating plan to help inform your decision.

There are many leading books on the subject that can guide you. Balanced Nutrition. A bodybuilding diet aligns with all the general advice for a healthful diet—a balanced mix of macronutrients and plenty of micronutrients from fruits, vegetables, whole grains, and lean proteins. Even in the bulking phase, nutritious choices are encouraged to promote healthy weight gain.

Similarly, in the cutting phase, the goal is to cut out less nutrient-dense foods rather than restrict calories. Those committed to this eating plan will probably see the results they're looking for since they are likely already conscientious about exercise, meal timing and planning, and choosing foods that deliver lots of nutritional value.

It's definitely not easy to figure out macronutrient balances, time your meals and snacks precisely, and tailor everything you're doing so it works for you and not the person next to you at the gym.

As such, this plan may not be realistic for some people to stick with. It's not particularly easy to follow this diet, due to all the mathematical calculations needed and the extensive meal planning, prep, and scheduling that is required. Promotes Unhealthy Behaviors.

Sometimes bodybuilding diets can lead to unhealthy habits, as in a case study regarding the adverse effects of consuming too much protein. Additionally, the cutting phase of this diet can be challenging to adhere to because what you want your body to do lose fat, keep muscle is incongruent with what it wants to do keep fat, lose muscle.

Following an imbalanced diet can adversely affect sports performance. Some aspects of a bodybuilding diet may create an unhealthy relationship with food and lead to body image issues. While the bodybuilding diet is fairly unique in its goals, it shares similar characteristics with other healthful eating plans.

The bulking phase of the bodybuilding diet is also similar to a weight-gaining diet , which also recommends consuming a variety of nutritious foods to put on weight.

The U. Department of Agriculture's — Dietary Guidelines for Americans advises a balanced mix of fruit, vegetables, protein, whole grains, low-fat dairy products, and healthy fats.

The bulking phase adheres to these guidelines, but the cutting phase is slightly lower in fat than the USDA's recommendation's for a healthy eating pattern. The bodybuilding diet is not recommended for those who are overweight. To lose weight you need to create an energy deficit ; which means that the energy or calories you consume in food is less than the energy you expend in exercise and daily living.

But you can still lift weights during a weight loss plan and build muscle tone. Regardless of whether your goal is to lose, gain, or maintain weight, it can be helpful to know how many calories you should be consuming each day. This calculator can give you an estimate.

When compared with federal guidelines for a well-balanced diet, the bulking phase of bodybuilding diet is closely aligned. When well-balanced, a bodybuilding diet rich in nutrient-dense whole foods could potentially help to promote overall health. Diets that limit processed foods and focus on whole fruits and vegetables, lean protein, whole grains, legumes, and healthy fats and nuts have been shown to prevent obesity, type 2 diabetes, heart disease, certain types of cancer, and cognitive decline.

The protein emphasis on a bodybuilding diet is also beneficial. Research has shown an association between high-quality protein intake and enhanced muscle recovery and rebuilding following a workout. Consuming too much of certain macronutrients such as protein or micronutrients such as zinc can lead to health risks, sometimes long-lasting ones.

Research shows that excess protein intake, particularly animal protein, beyond the recommended daily allowance may cause kidney problems. Similarly, overconsumption of protein supplements, particularly whey protein, has been associated with kidney and liver damage and other health concerns.

Lastly, the cutting phase of a bodybuilding diet may not be appropriate or safe for those who have had or are at risk for developing an eating disorder. Precision nutrition for exercise can be complex.

Following some of the basics of sports nutrition and adhering to a healthy, balanced diet is a smart choice for any training plan, workout regimen, or weight loss goal.

If you need personalized advice, consult a doctor or dietitian for guidance. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise and sports nutrition review update: research and recommendations.

J Int Soc Sports Nutr. National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Joint position statement: Nutrition and athletic performance.

Med Sci Sports Exerc. Leaf A, Antonio J. The effects of overfeeding on body composition: The role of macronutrient composition - A narrative review. Int J Exerc Sci. Gentil P. A Nutrition and conditioning intervention for natural bodybuilding contest preparation: observations and suggestions.

Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: Review and recommendations. Beck KL, Thomson JS, Swift RJ, von Hurst PR.

Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. Carlsohn A, Cassel M, Linné K, Mayer F. How much is too much? A case report of nutritional supplement use of a high-performance athlete. Br J Nutr. Kalantar-Zadeh K, Kramer HM, Fouque D.

High-protein diet is bad for kidney health: unleashing the taboo , Nephrol Dial Transplant. Della Guardia L, Cavallaro M, Cena H. The risks of self-made diets: The case of an amateur bodybuilder. Department of Health and Human Services and U.

Department of Agriculture. Ninth Edition. Locke A, Schneiderhan J, Zick SM. Diets for health: goals and guidelines. Am Fam Physician. Beck KL, Thomson JS, Swift RJ, Von hurst PR.

J Sports Med. Plum LM, Rink L, Haase H. The essential toxin: impact of zinc on human health. Int J Environ Res Public Health. Vasconcelos QDJS, Bachur TPR, Aragão GF. Don't let your diet ruin your transformation goals.

Follow these 7 tips from successful BodySpace athletes and build a rock-solid nutrition program! If you want to transform, you can't rely on your workouts alone to get the job done. Losing fat or building muscle takes a lot of hard work in the kitchen, too!

Without a solid grasp of nutrition, you won't get the results you're training so hard for. If you want to make your best year yet, you need to go in with a failproof nutrition game plan.

Our BodySpace MuscleTech athletes are here to help! They know exactly what it takes to make the most of your nutrition so you can transform successfully. Implement their tips into your diet plan so you can efficiently burn fat and build muscle. Many transformation hopefuls make the mistake of eating the same amount of calories on training days as they do on non-training days.

Ashley recommends lowering your calories on non-training days and increasing them on training days. Her personal calorie count is 2, calories on rest days and 2, calories on working days. Adjust your calories according to your weight, gender, goals, and workout intensity, but rather than wildly varying your calorie intake by the thousands, use Ashley's calorie swing as a guide.

You can source many of these calories from protein and extra carbohydrates, which will help fuel peak performance on your training days. You might think that eating healthy is black and white: You stick to a list of diet-approved foods and never stray.

However, it's important to personalize your nutrition plan. A particular food might be healthy, but it may not make you feel very good. If your body doesn't react well to something, don't include it in your diet plan.

If you do cut something out, replace it with a different healthy option. Don't force yourself to eat foods you hate or react poorly to simply because your plan calls for them.

There's no question that, to lose body fat, you need to make better choices in the kitchen. Not-so-healthy foods that may have filled your plate before will most likely be omitted in your new plan. Don't, however, eliminate everything you love to eat at the onset of your journey.

If you restrict yourself to only eating a few foods over and over, you'll go crazy, and your plan won't be sustainable. Balance is key," Cappotelli adds.

A study in "The American Journal of Clinical Nutrition" found that when healthy adults increased their protein intake from 15 percent to 30 percent, feelings of satiety were significantly increased, while caloric intake and fat mass decreased.

Consuming grams of high quality protein at each meal can also help increase rates of protein synthesis and boost muscular growth.