Meal & Diet Plan for Beginner Bodybuilders


Bodybuilding is not a very easy job and to achieve your goal perfectly, you must focus on exercise as well as nutrition, equally. You might be training extremely hard, under the instructions of some expert professional, but if you are still not getting the expected results, it’s time to take note of what went wrong. One of the main reasons for this might be lack of nutrition, which can be overcome with the consumption of proper bodybuilder supplements that complement your exercise regime.

It should also be remembered that the early phases of your bodybuilding schedule are the best time to get stronger and gain considerable muscle mass. As your body is new to the training methods, it responds quickly to the intake of different growth hormone supplements as well and can also quickly adapt to weight lifting and other modes of training. These, in turn, help in quick mass gain. In fact, if you are following a proper exercise regimen and taking the right food, along with the best bodybuilding supplements, you can expect to gain around 1-2 pounds every month.

A solid diet plan, which will offer the right calorie every day, with a balanced amount of protein, carbohydrates and fat, is important for bodybuilding. It must include the proper foods as well as the best supplements available in the market to help you gain weight quickly. Make sure you get your diet chart drawn up by a professional nutritionist, because even a little inaccuracy in it might lead to fat gain or can delay the process of gaining mass. The most important thing for every bodybuilder is the total amount of calories that he should intake. According to the sports professionals, one must need 20 to 22 calories per pound of his body weight, every day. This means if you weigh around 150 pounds, you must take 3000 to 3,300 calories every day to gain weight. Make sure you reduce the amount of calorie intake to around 18 pounds, i.e. 2700 calorie on the non-training days.

Here are some tips for aspiring bodybuilders who are just starting with their exercise regimen:

• Focus on your breakfast

Breakfast plays an important role in your overall diet. So, make it a point to start your day with a muscle-building breakfast. Eggs and oats that are considered to be the staple of bodybuilding would be a good choice to start your day with. You can also try out poached or boiled eggs on toast, vegetable-packed omelet, whole grain breads, a bacon sandwich on rye, etc. While in a hurry, consider grabbing something easy and quick like that of cottage cheese or Greek yogurt mixed with almond butter or simply almonds, or something like a chopped banana and some frozen berries.

• Put lots of calories in your lunch

If you were used to lunch with just some steak and chips or only with a sandwich, you need to make lots of changes in your diet and go for a protein and calorie packed lunch. Try something like noodles or brown rice that is pre-cooked with some vegetables, a baked salmon with olive oil. Consider making this well in advance and storing in a container so that you can have it when you feel hungry. If you would like to take the conventional route for lunch, consider having whole grain breads with lots of grated cheese and salad, filled up with ham or turkey. Add a handful of unsalted nuts or one or two fresh fruits to it.

• Include protein shakes in your diet

Protein shakes are supposed to be the best supplements that help speed up the process of bodybuilding in the early stage. These are ideal for those who have an extremely hectic lifestyle and barely get time to have meals, because these shakes offer a convenient way for the intake lots of calorie and protein together.

• Keep the dinner simple

Make sure you make an equal distribution of protein in the dinner. Try having some heavy proteins like pork, chicken, turkey or steaks. If you are a vegetarian, some soy protein will do great. Consider including sweet potatoes, pasta, quinoa, couscous, etc. as these are high fiber carbohydrates that are full of nutrients.

the author

I have a passion regarding health and fitness. I workout daily to be healthy and to be able to meet the challenges of daily living. I feel workouts provides the best quality of life possible mentally, physically, and emotionally.

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  1. Diet Chart on May 6, 2014

    Thanks to share such information.