Body Building Meal Plan

What is makes this a body building plan?

The major difference with this plan and others is that this plan requires a high amount of calories from protein. This plan shouldn't withhold carbohydrates either, especially during active cardio days. It will have seven meals during the day and one pre-training drink.

Basic Recommendations

Our recommendations are clear. We encourage lots of protein and carbohydrates for muscle growth and mass. Remember that you cannot eat like this forever and you should cycle calories the same way that you should cycle your routines, goals, reps, intensity etc. Your body requires lots of vegetables, good fats and variety as a healthy diet. This is only recommended for the muscle building phase and you can try different sources of foods that are similar for a longer term meal plan.


Meal 1 (7am)

Milk (2% milkfat), 8 ounces
Oatmeal, 6-8 ounces
Egg white (1), and 2 whole 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 (10am)

Casein protein mixed in with water and a greens plus type supplement along with an apple. This will ensure you are consuming enough protein that is timed when your body is needing more.

Log your Meal Plan

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Meal 3 (12pm)

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


Glycemic Index Importance on Bodybuilding

Ingesting foods that are a low Glycemic Index throughout the day and then high after a workout will help increase muscle mass.

Bad Carb Warnings

When we talk about 'bad carbs' we are referring to the major difference between simple and complex carbohydrates. Complex carbs allow for a slower release of glucose and hormones. This is beneficial to help maintain a stable weight by providing sustainable levels of energy in the body. They also minimize your hunger level and give you longer lasting energy. Simple carbohydrates foods contain added sugar with less nutritional value, and therefore is considered 'bad carbs' (like energy bars). Complex carbohydrate foods usually contain essential fiber, nutrients, vitamins and minerals. Learn more about carbohyrdates here.

Meal 4 (230pm)

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

Meal 5 (545pm)

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

Workout Time (645pm)

Your muscle growth bodybuilding workout!

During training sip on:
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 (20-40min After a Workout)

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

Before bed

Antioxidants (C, 500 milligrams; E, 500
international units; and beta-carotene, 20,000
international units)
1 Scoop of

Casein Protein with a warm glass of milk


  • If you eat this and you don't workout the excess protein will be wasted.
  • 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.

Other Protein Choices

Wild Pacific Salmon
Egg Whites
Extra Lean Ground Beef