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A highly customised diet plan targeted for bulking up is vital for anyone who wants to develop a more imposing, muscular physique and start their bodybuilding journey. Building muscle is not just about exercising your butt off. To maximise your muscle growth, you need to consume the right balance of macronutrients and ensure that your caloric intake is appropriate for your goals.
In this blog, we’ll help you understand the core principles of a bodybuilder's diet and also lay out a sample meal plan which can be a great starting point.
The Basics of a Bodybuilding Diet
So, how do muscles grow via nutrition? Let’s look at a few concepts.
To gain muscle, you need to consume more calories than you burn. This creates a surplus of energy, which can be used to build and repair muscle tissue. However, keep in mind that calories don’t just mean empty calories. The quality matters and the more nutritious, the better.
Protein is the key building block for muscle growth. The recommended protein intake for bodybuilders usually ranges from 1.2 to 2.2 grams of protein per day per kilogram of body weight. To offer context, a normal person needs about 0.8 to 1 gram of protein per kilogram of body weight in a day.
Carbohydrates provide the energy necessary for intense workouts. Complex carbohydrates, such as whole grains and vegetables, are excellent choices to fuel your training sessions.
To build muscle mass, you need healthy fats to facilitate hormone production.
The timing of your meals matters. Eating protein and carbohydrates before and after your workouts can optimise muscle protein synthesis and recovery.
Bodybuilding Diet
Now that we know the basics of what a bodybuilding diet should comprise, let’s look at a typical diet for muscle gain. Remember that this is just a starting point and can be modified according to one’s preferences.
When building muscle mass, it is important to have a larger number of smaller meals in the day as opposed to fewer large meals. For example, in our diet below, we have proposed 4 meals and a pre and post-workout snack every day. Some people may prefer 5 meals and so on.
Breakfast
- Scrambled/Boiled Eggs: Scramble 3-4 eggs in a little olive oil. You can also opt for only the egg whites for a lower fat content.
- Whole-Grain Toast: 2 slices of whole-grain toast with a light spread of natural peanut butter, avocado or any other healthy spread.
- Fruit: Apple, berries or any other fruit may be included.
- Beverage: Water, tea or black coffee.
Lunch
- Grilled Chicken Breast: Grilled or baked chicken breast is an excellent choice of protein for lunch. Use minimal seasonings.
- Brown Rice: A side of brown rice for complex carbohydrates.
- Steamed Vegetables: Add some steamed veggies like beans, broccoli, and cauliflower to the plate.
- Salad: Include a side salad of sliced cucumber, carrot, and beetroot.
- Beverage: Water/iced tea
Pre-Workout Snack
- Yoghurt with Berries: A cup of yoghurt with a handful of mixed berries for protein and carbohydrates.
- Beverage: Water/ healthy sports drink
Post-Workout Snack
- Protein Shake: A whey protein shake blended with water or low-fat milk. Add a banana for additional carbohydrates and potassium.
Dinner
- Grilled Fish: Grilled or baked fish with minimal seasoning
- Sweet Potatoes: Baked sweet potatoes for complex carbohydrates.
- Veggies: A side of steamed mixed vegetables.
- Beverage: Water or tea
Snack
- Mixed Nuts: A small handful of mixed nuts (almonds, walnuts, and cashews) for healthy fats and protein.
- Greek Yoghurt: A small bowl of Greek yoghurt.
- Beverage: Water/tea/black coffee
If you do not partake in animal-sourced protein, you can always check our Veg Diet For Muscle Growth as an alternative.
If you want to build muscle mass and need a diet to kickstart your journey, you can use the above muscle gain diet. But please be informed that the above diet is not customised to your own specific body type, your weight gain goals and fitness targets. If you wish for a perfect diet that is tailored to suit your needs, then download the FITPASS app today. With a FITFEAST membership, you can take the expert guidance of our nutritionists to help you in your weight gain diet. You can also get customised workout plans with our AI fitness assistant FITCOACH.
