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Nutrition ---->Meal Plans-----> Body Building Diet Meal Plan (3000 Calories)

Body Building Diet Meal Plan
Muscle Building Phase
(approx 3000 calories)

Meat and Protein being Cooked
Nutrition ---->Meal Plans----->Body Building Meal Plans (3000 Calories)

The body building muscle building phase requires a strict high calorie/high protein diet. This diet shouldn't withhold carbohydrates, especially during active cardio days. This diet will consist of 7 meals during the day and 1 pre-training drink. Our recommendations are clear. We encourage lots of protein and carbohydrates for muscle growth/mass. Remember that you can't eat like this forever. Your body requires lots of veggies, good fats as a healthy diet. This is only recommended for the muscle building phase.

Meal 1

Milk (2% milkfat), 8 ounces
Oatmeal, 6-8 ounces
Egg whites, and 2 eggs(stirred into oatmeal)
Dates, 1/4 cup (about 5 whole dates)
Supplements: vitamin-and-mineral tablet with liquid fish oil (high epa/dha)

Meal 2
Whey protein mixed in with water and a greens plus type supplement

Meal 3
Roasted chicken, 6 ounces
Green Beans/Spinach/ broccoli with peppers 6 ounces
Long Grain Brown Rice, 1 cup

Meal 4
Cottage cheese with almonds(a few mixed in), 6 ounces
Pears (4 halves)

Meal 5
Peanut butter and jelly sandwich on whole-wheat bread
Milk (2% milkfat), 8 ounces
2 stalks of celery

30 minutes before your workout training

Small whey-and-casein protein drink

Your muscle growth bodybuilding workout!

During training
1 scoop of whey protein with 20-30 g dextrose

Meal 6 (immediately after training)
Whey (1 scoop) and dextrose (20g)
Supplements: Creatine and glutamine w dextrose/protein shake

Meal 7
Tuna sandwich on whole-wheat bread
(tuna packed in water)
almonds (handful)
Fish oil and Greens plus supplement

Creatine MonohydrateBefore bed
Antioxidants (C, 500 milligrams; E, 500
international units; and beta-carotene, 20,000
international units)
Small whey-and-casein protein drink

High Qualtiy Protein Choices for Meal Plan

Wild Salmon
Egg Whites
Extra Lean Ground Beef


- If you eat this and you don't workout you WILL get fat. 3000 calories is more than most people need and excess calories will turn to fat in your body.
- The muscle building phase of bodybuilding wont give you ALL muscle, it will give you some fat as well that will be taken off when you have a muscle definition or cut phase.

Also see our metabolism boosting meal plan for a sample cut phase meal plan (perfect day of eating)

Also see Healthy Foods List


For more information about diets please visit our diet review section
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