Free Bodybuilding Meal Plan Shows You Exactly What To Eat!
This free bodybuilding meal plan shows you what to eat on workout days as well as rest days so you can maximise your results with lots of tasty food!
Knowing what to eat is something a lot of people struggle with so this article provides sample meal plans to illustrate the types of foods I eat when gaining muscle.
In The Food For Building Muscle is Key if You Want To Grow I explained how to set up your muscle building diet so it provides enough calories and protein to make you grow.
We then looked at the types of foods you should be eating in The Foods That Build Muscle: Choosing The Right Foods.
The sample bodybuilding meal plan on this page will now help you get an idea of what to eat so you can ensure you're eating enough and that you're eating the right type of foods.
Your Bodybuilding Meal Plan Targets
For the purposes of this article we're using the dietary targets we created in The Food For Building Muscle is Key if You Want To Grow which were based on a 170 pound dieter:
Daily Calorie Intake: 3050
Daily Protein Intake: 255g
Daily Carb Intake: 340g
Daily Fat Intake: 74g
If you don't eat enough calories you simply won't grow so focus on meeting these targets daily and guarantees you'll succeed.
If you want your own targets check out that article and it'll walk you through the steps needed to calculate your personal muscle building diet targets.
Once you've got your numbers you may be struggling to see how you can eat this many calories, especially if you have a small appetite.
How Many Meals Do You Need?
My recommendation for people with small appetites is to eat more meals, try eating 5-7 meals during a day and you won't have to eat so much in one sitting.
For people with big appetites like me, you can eat fewer meals if you wish.
Despite what every other bodybuilding meal plan may have made you believe, you don't gain any advantage by eating small and often. It doesn't speed up your metabolism so there is no benefit to choosing more meals for this reason.
My advice is to eat however many meals your schedule can allow and how ever many you prefer.
Try not to eat more than 7 meals as there is some research to suggest this can have a detrimental effect on your progress. Also try to eat at least 3 meals otherwise you may struggle to get all the food in.
Bottom Line: Meal frequency is largely irrelevant; the most important thing about your bodybuilding meal plan is to get all the food in and meet your targets every day.
Rest Day Meal Plan
If you read The Foods That Build Muscle: Choosing The Right Foods you'll recall that there are particular times when one type of food is superior to another.
This is why our bodybuilding meal plan starts with a fast digesting whey protein shake and end the day with the slower casein based cottage cheese.
Did We Hit Our Targets?
Let's take a look at the amount of food we've eaten using this meal plan and compare it to our targets to see how successful we've been:
You can see that whilst I didn't hit 100% on everything (you never will) I can damn close! I always allow myself a 5% tolerance on everything except protein intake which should always be at least 100%.
This summary table clearly illustrates that on the whole we've done well and we've met our target for the day. Nail this every day and the rest will take care of itself.
Workout Day Meal Plan
You know there are times when one type of food is superior to another and on workout days this is even more important.
Around workouts is one of those times and that's why you want a fast digesting protein source such as whey protein.
Before your workout it's digested quickly so it doesn't sit in your stomach and distract you and post workout it gets to your muscles quickly to aid recovery (which is where the muscles grow!).
You also need simple carbs post workout; this is this bodybuilding meal plan allows Jelly Babies at this time (not a mistake I assure you!) which are perfect after a workout as they're pure sugar.
Did We Hit Our Targets?
Now, moving on from the types of foods, let's take a look at how much we've eaten using this bodybuilding meal plan and compare it to our targets to see how successful we've been:
Overall we adhered to the bodybuilding meal plan so a good result despite protein intake being a tad on the low side.
If you're serious about wanting to gain muscle fast there's no escaping the fact that you have to eat enough and you have to do so consistently.
The bodybuilding meal plan you see on this page are merely examples, you can switch out the foods for others and eat however often you like.
Just make sure that no matter what you always track your diet every single day to ensure you meet your targets.
Without hitting these targets everyday for weeks on end you're likely to stay the same size as you are now or even get smaller.
Stop looking for magic supplements or a new workout routine, in the grand scheme of things none of these things matter.
Eat enough every single day, follow one of my non-retarded free workout routines and let the rest take care of itself!
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