By: MuscleSports.net
A complete and solid meal/nutrional plan for beginning bodybuilding success!!!
D.L.
Starting a bodybuilding journey requires a well-structured diet and supplementation plan to maximize muscle gain while minimizing fat accumulation. Below is a beginner-friendly guide to help you get started. Always consult with a healthcare professional or nutritionist before making significant changes to your diet or supplement routine.
1. Diet/Meal Plan for Muscle Gain
The foundation of good solid muscle growth is a calorie surplus (consuming more calories than you burn) with a focus on high-quality protein, carbs, and fats.
- Protein: 1.0–1.2 grams per pound of body weight (e.g., 150–180g for a 150lb person).
- Sources: Chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils, and protein powder.
- Carbohydrates: 2–3 grams per pound of body weight.
- Sources: Rice, oats, quinoa, sweet potatoes, whole-grain bread, pasta, fruits, and vegetables.
- Fats: 0.3–0.5 grams per pound of body weight.
- Sources: Avocado, nuts, seeds, olive oil, coconut oil, fatty fish (salmon, mackerel), and egg yolks.
- Pre-Workout: (1–2 hours before): Carbs + protein (e.g., oatmeal with protein powder or a banana with peanut butter).
- Post-Workout: (within 30–60 minutes): Protein + carbs (e.g., chicken breast with rice or a protein shake with a banana).
- Spacing Meals: Aim for 4–6 meals per day, spaced 3–4 hours apart, to ensure a steady supply of nutrients.
- Meal 1 (Breakfast): 4 eggs, 1 cup oats, 1 tbsp peanut butter, 1 banana.
- Meal 2 (Snack): 1 scoop protein powder, 1 apple, 1 handful of almonds.
- Meal 3 (Lunch): 6 oz chicken breast, 1 cup rice, 1 cup broccoli, 1 tbsp olive oil.
- Meal 4 (Pre-Workout): 1 cup Greek yogurt, 1/2 cup granola, 1 tbsp honey.
- Meal 5 (Post-Workout): 1 scoop protein powder, 1 cup rice, 1 cup mixed vegetables.
- Meal 6 (Dinner): 6 oz salmon, 1 sweet potato, 1 cup asparagus, 1 tbsp butter.
2. Supplementation Plan
Supplements can enhance your results but should never replace an abundance of whole foods. Eating good nutritious food source is the most anabolic thing you can do - PERIOD! Focus on the basics first.
- 1. Whey Protein Powder: Learn More…
- Convenient way to meet protein needs.
- Take 1–2 scoops post-workout or between meals.
- 2. Creatine Monohydrate: Learn More…
- Improves strength, power, and muscle growth.
- Take 5g daily, post-workout or with a meal.
- 3. Multivitamin: Learn More…
- Ensures you’re meeting micronutrient needs for overall health.
- 4. Fish Oil (Omega-3s): Learn More…
- Supports joint health, reduces inflammation, and improves heart health.
- Take 1–2g daily with a meal.
Branched-Chain Amino Acids (BCAAs): Learn More…
- May help reduce muscle soreness and support recovery.
- Useful if training fasted or struggling to meet protein needs.
Pre-Workout: Learn More…
- Provides energy and focus for intense workouts.
- Look for caffeine, beta-alanine, and citrulline malate.
Beta-Alanine: Learn More…
- Improves endurance and delays fatigue.
- Take 3–6g daily, split into smaller doses
- Drink at least 1 gallon (3.7 liters) of water daily.
- Increase intake if you sweat heavily during workouts.
- Follow a structured resistance training program (3–5 days per week).
- Prioritize progressive overload (gradually increasing weight or reps).
- Get 7–9 hours of sleep per night for optimal recovery and muscle growth.
- Weigh yourself weekly and track changes in body composition.
- Adjust calorie intake if you’re not gaining 0.5–1 lb per week.
- Take progress photos and measurements to monitor muscle growth.
- Be consistent with your diet and training.
- Avoid junk food and prioritize whole, nutrient-dense foods.
- Don’t overcomplicate your supplement stack—stick to the basics.
- Be patient; muscle growth takes time and dedication.
Conclusion - By following this plan, you’ll set a strong nutritional foundation for building muscle and gain overall progress in your bodybuilding journey.
tags: athlete nutrition supplements protein creatine amino acids muscle builder pre-workout whole foods
Train Smart & Train Hard!
DL
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