Full Day of Bodybuilding Meals – Gym Guide

Full Day of Bodybuilding Meals - Gym Guide

Guys get ripped for being kitchen novices, but these pillars of nutrition can elevate you to pro status.

If you’re going to bulk up, lose fat, or stay healthy, you’ll also need a goal-specific meal plan to get results. We’ve created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day. Full Day of Bodybuilding Meals – Gym Guide

Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we’ve also included sample recipes, plus plenty of options to swap in for added variety. This is your one-stop shop for what and how to eat in the new year. Full Day of Bodybuilding Meals – Gym Guide

The composition of your meals will be determined by your goals and the timing of your weight training. The meals in our New Year’s plan are divided into two categories: those with starchy carbs and those without.



Grocery List

You’ll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you’re training to pack on size, you’ll eat like this more frequently. And when you’re hours removed from a workout, you’ll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:

  • Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps
  • Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt
  • Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous vegetables, beans
  • Oils: Use sparingly; think teaspoons, not tablespoons
  • For meals not containing starchy carbohydrates, your options are:
  • Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt
  • Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)
  • Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses

Note: Where “Post-Workout Nutrition” is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them.

5 PILLARS OF NUTRITION

  1. Eat Six Times A Day
  2. Limit Processed Foods
  3. Stay Hydrated
  4. Strategic Carbs
  5. Lean Protein

The Beginner Meal Plan

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

If you want to stay healthy and have more energy, this is the plan for you. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

Full Day of Bodybuilding Meals - Gym Guide




Template

  • Meal 1: Contains starchy carbs
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs

Sample Options

Full Day of Bodybuilding Meals - Gym Guide

Full Day of Bodybuilding Meals - Gym Guide

Full Day of Bodybuilding Meals - Gym Guide

  • Raspberry Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins
  • Granola Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest



The Skinny Guy Muscle-Gain Plan

Target: approx. 3,000 calories, 300 g carbs, 225 g protein, 100 g fat

Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you’ll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you’re eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.

Full Day of Bodybuilding Meals - Gym Guide

 

Template

  • Meal 1: Contains starchy carbs
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs
  • Meal 6: Contains starchy carbs

Sample Options

  • Egg Whites Alternate Options: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon
  • Scallions Alternate Options: 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun-dried tomatoes



The Get-Lean Meal Plan

Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat

To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You’ll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle). Full Day of Bodybuilding Meals – Gym Guide

Full Day of Bodybuilding Meals - Gym Guide

Template

  • Meal 1: Few carbs, if any
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs

Sample Options