A successful bodybuilding journey starts in the kitchen as much as it does in the gym.

Having a smart meal plan for bodybuilding isn't about eating as much as you can; it's about knowing what to eat to fuel muscle growth, quick recovery, and create a healthy body.

Instead of trying just any meal plans you saw on TV, you need to figure out what's best for your body, which foods will help you bulk up correctly, and then curate a tailor-made, balanced, and nutritious diet plan.

A complete guideline to help fuel your bodybuilding journey

The basis of every bodybuilding diet lies in consuming a balanced mix of macronutrients, calories, and supplements. Also, you can't restrict yourself to eating just a few things; you need to include foods from different food groups to get essential nutrients.

Bodybuilding diets typically consist of two phases: the off-season phase, also known as the bulking stage, where athletes consume a high-calorie, protein-rich diet in conjunction with intense weight training to gain muscle.

Then comes the off-season, also known as the cutting season, where the aim is to lose fat without losing any muscle mass. Here, specific dietary changes are made, followed by exercising for 12-16 weeks.

Calorie

Calorie consumption and exercise go hand in hand. A balance between the two will determine whether you gain or lose muscle. During bulking, athletes chow down more calories than their body needs to maintain weight every day.

Start by weighing yourself three times a week and tracking your calorie intake. If the weight remains constant, congratulations, you are maintaining it.

Increase your calorie intake by 15% during bulking season and decrease it by the same percentage during the cutting season.

Macronutrients

There are three types of macronutrients: proteins, carbohydrates, and fats. A successful bodybuilding plan needs a balanced ratio of the three, and the ratio will remain the same throughout both seasons. Here is the ratio:

1. Calories from protein - 30%-35%
2. Calories from carbohydrates - 55%-60%
3. Calories from fat - 15%-20%

Supplements

Supplements are a bodybuilder's best friend that contribute to keeping the body fit and healthy.

1. Whey Protein: Add them to your shakes or smoothies to get your daily intake of protein.
2. Creatine: It will boost your muscles to get through the hardest of reps.
3. Caffeine: It will reduce fatigue during workout sessions.

Other supplements that you can try are beta-alanine, omega-3, BCAAs, multivitamins, etc. Make sure to talk to a medical expert before taking them.

Foods that help you bulk

Protein

1. Meat: ground beef, chicken breast, sirloin steak, cod, venison
2. Dairy: Yoghurt, cheese, low-fat milk
3. Legumes: Pinto beans, chickpeas, lentils, kidney beans

Carbohydrates

1. Grains: Bread, cereal, quinoa, rice, popcorn
2. Fruits: Orange, bananas, grapes, pears, peaches, berries
3. Vegetables: Green leaves, broccoli, tomatoes, cucumber, mushrooms
4. Starchy vegetables: sweet potatoes, peas, corn

Fats

1. Seeds & Nuts: Almonds, flax seeds, chia seeds, walnuts.
2. Oils: flaxseed oil, olive oil, avocado oil.

Foods to avoid during bulking

1. Alcohol: It hinders muscle building and fat loss.
2. Sugar: No candies, doughnuts, cookies, ice-creams, or cake, as they have more calories than nutrients.
3. Deep-fried food: Foods like French fries, cheese curds, fried fish, and chicken strips cause inflammation and/or diseases.

Timing & Frequency Tips

1. Consuming protein within 30 mins of a workout helps in muscle recovery
2. Eat light carbohydrates 1-2 hours before a workout for added benefit
3. Make sure to drink plenty of water before, during, and after a workout

Pre-workout foods

1. To maintain energy, eat complex carbohydrates
2. For better muscle support, consume moderate protein
3. For swift recovery, eat a banana
4. Eat a whole-grain toast with peanut butter for balanced nutrition

Post-workout foods

1. To repair muscle tissue, eat lean proteins
2. For antioxidants, eat fruits
3. Eat eggs for protein intake
4. To get a balanced ratio of nutrients, drink chocolate milk

Balanced diet to consider for bodybuilding

1. For breakfast, eat oatmeal, eggs, and a banana
2. Greek yoghurt and almonds for a mid-morning snack
3. Eat a full lunch with chicken breast, brown rice, and vegetables
4. For pre-workout, go for an apple and peanut butter
5. Post-workout needs a protein shake
6. End the day with a salmon, broccoli, and quinoa dinner

Have better tricks up your sleeve? Share with us in the comments.

Written by

Ruwa Javed

Edited by

Joyita Das