Sample Bodybuilding Diet Plan for Men

Sample Bodybuilding Diet Plan for Men
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Sample Bodybuilding Diet Plan for Men

If you want to change your body, you first need to change the fuel that goes into your body. This is especially true when you are considering making drastic changes, such as what happens when you build muscle. Finding a great bodybuilding diet plan for men is something that is entirely necessary if you want to get the best possible results for your efforts. Below you will find a sample bodybuilding diet plan for men that is meant to set up the basic guidelines.

Sample Bodybuilding Diet Plan for Men

What's for Breakfast?

Sample Bodybuilding Diet Plan for Men
Sample Bodybuilding Diet Plan for Men
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Breakfast is the most important meal of the day. It starts your body up in the morning and provides you with fuel to start your day. If you are intending to start bodybuilding, then you should always eat a big breakfast filled with protein as well as some fiber. An example would be a large portion of scrambled eggs, oatmeal or cereal, apple juice, and why not also add some caffeine to start your day off with a boost?

Sample Bodybuilding Diet Plan for Men
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Sample Bodybuilding Diet Plan for Men

Sample Bodybuilding Diet Plan for Men

Time for Lunch

As with any bodybuilding diet plan for men, you should keep up the protein throughout the day. For lunch, try having a sandwich on whole wheat bread with a thick layer of tuna salad. Tuna is high in protein yet lean with minimal fat content, so you can bulk up your muscles without adding fat to your frame. Have water to drink with your lunch.

Dinner Is Served

Dinner is another very important meal of the day. Again, try to get lots of lean protein in there. Protein is the building block of muscle, so it is crucial when you are starting a bodybuilding diet plan for men. Have some chicken or more fish for dinner. To go with it, have some rice as well as a serving of vegetables such as green beans, which have a good amount of protein in them. Top it all off with a big glass of water.

Snack Time

Bodybuilding is an intense form of working out that is going to drain your fuel very quickly throughout the day. Snacks are crucial to keeping your fuel tank full. As a general rule, you should try to have a snack between breakfast and lunch, between lunch and dinner, and a third snack before bed. Most bodybuilders find it most helpful to keep these snacks simple by having just a protein shake and some water to go with it. The main goal is, of course, to keep your protein levels up high enough so that you can build as much muscle as you possibly can.

The keys to a great bodybuilding diet plan for men are to consume a lot of protein and a lot of water. Avoid fattening proteins like red meat and instead go for the lean protein options like chicken, turkey or fish. Hydration is incredibly important because water helps your muscles recover after each workout. Hydrate yourself with every meal and snack, and also before, during and after each workout for maximum bodybuilding effectiveness.

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Sample Bodybuilding Diet Plan for Men

3 Sample Meal Plans For the Perfect Bodybuilding Diet

3 Sample Meal Plans For the Perfect Bodybuilding Diet
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3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

3 Sample Meal Plans For the Perfect Bodybuilding Diet

Sample Meal Plan #1

3 Sample Meal Plans For the Perfect Bodybuilding Diet
3 Sample Meal Plans For the Perfect Bodybuilding Diet
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Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

3 Sample Meal Plans For the Perfect Bodybuilding Diet
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3 Sample Meal Plans For the Perfect Bodybuilding Diet

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3 Sample Meal Plans For the Perfect Bodybuilding Diet

3 Sample Meal Plans For the Perfect Bodybuilding Diet

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

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3 Sample Meal Plans For the Perfect Bodybuilding Diet