Bodybuilding involves developing muscle and improving physique through weight training, aerobic exercise, and dietary changes. A bodybuilding meal plan provides a balance of nutrients, including fats, proteins, and carbs. The composition and calorie intake will depend on the individual and their goals and may change over time. Bodybuilders are interested in increasing their muscles’ size and improving their appearance, not just developing their overall strength.
Understanding the Phases: Bulking and Cutting
Bodybuilders often cycle through distinct phases to optimize muscle growth and reduce body fat.
- Bulking Phase: A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.
- Cutting Phase: During the lean-out stage, the person focuses on losing body fat while maintaining as much muscle mass as possible.
Health Benefits of Bodybuilding
Bodybuilding can yield several health benefits. One clear advantage comes from exercising frequently with aerobic and strength training sessions. People can use various exercises to lose body fat. Strength training also plays a vital role in overall health. According to a 2022 review, muscular strength reduces the risk of several mortality risk factors. According to the Dietary Guidelines for Americans, following a nutrient-rich diet can also help reduce the risk of developing health conditions that negatively impact a person’s quality of life and life expectancy.
Caloric Intake: Fueling Your Goals
To effectively gain muscle mass or reduce body fat, a person must focus on eating the right amount of calories. The number of calories a person eats and the amount of exercise they do affect whether they will gain, lose, or maintain their current weight. In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, losing fat while preserving muscle requires a modest but not extreme calorie deficit, with close attention to the timing of meals, adequate protein intake, and appropriate strength training. A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculator. A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.
Macronutrients: The Building Blocks
Macronutrients found in foods, or macros, are three general types of nutrients that provide energy to a person. They are:
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- Proteins
- Carbohydrates or carbs
- Fats
A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups. Various methods can determine how much of each macronutrient a person should consume. An older 2014 review suggests the following distribution of macros:
- 2.3-3.1 grams per kilogram of lean body mass per day of protein
- 15-30% of calories from fat
- Remaining calories should come from carbohydrates
It’s important that you eat approximately every 3 to 4 hours to keep your metabolism evenly fueled throughout the day. This will help with muscle synthesis and fat burning.
Food Choices: Prioritizing Nutrient Density
When preparing their meal plan for the week, bodybuilders can choose from many different foods. They should focus on foods that provide adequate calories and nutrients. During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may have issues with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals despite possibly feeling full.
Foods that can help a person feel full include high volume, high fiber, and high water content foods, such as:
- Legumes such as lentils and beans
- Fruits such as apples and strawberries
- Vegetables such as broccoli and cucumber
Foods that can help a person get in a lot of calories without feeling overly full include:
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- Nuts and seeds
- Peanut and almond butter
- Cheese
- Avocado
A bodybuilding meal plan should contain healthy fats, proteins, and carbs.
Proteins: The Muscle Builders
Proteins should make up a portion of a bodybuilding diet. Sources should include lean proteins, including:
- Eggs
- Lean red meat
- Skinless poultry such as chicken and turkey breasts
- Fish
- Beans and legumes
- Yogurt and low fat dairy products such as cottage cheese
- Protein shakes
- Soy products such as tofu, tempeh, and edamame
Shoot for 25-30 grams of protein (6-8 oz) at eat meal.
Carbohydrates: The Energy Source
A person who is bodybuilding needs carbohydrates to provide energy during workouts. They can include the following as examples:
- Whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn
- Starchy vegetables, such as potatoes, corn, and peas
- Fruits, such as oranges, apples, and bananas
Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain breads, oats, beans, quinoa, and whole grain pastas are all excellent choices.
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Fats: Essential for Hormones and Overall Health
Fats are the third macronutrient people need to focus on in their diet. Health-promoting fats include:
- Nuts and seeds
- Healthful oils, such as olive oil
- High fat fruits, such as avocado
Fats should fall somewhere between 65 to 85 grams a day. Avocados, natural nut butters, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats that should be part of your meal plan.
A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein, eggs and cheese provide protein and fat, and beans and legumes provide protein and carbohydrates.
Sample 7-Day Meal Plan for Bodybuilding
A person’s specific needs for each food will vary based on their size and daily calorie requirements. Eating plans will vary from person to person, and different coaches and nutritionists may make varying recommendations based on various factors. Below is a sample 7-day meal plan for bodybuilding. These foods provide the balance of macronutrients that a person needs to maintain health while following a body-building exercise program. The quantity of each food will vary based on the person’s gender, size, age, and, most importantly, whether they are in the bulk phase of building muscle or the cutting phase of losing body fat while preserving muscle.
Day 1
- Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
- Snack: whey protein shake
- Lunch: grilled chicken breast, mixed greens, and baked sweet potato
- Snack: hard-boiled egg(s), carrot sticks, and whole grain crackers
- Dinner: broiled fish, green beans with brown rice
Day 2
- Breakfast: protein pancakes with fresh berries
- Snack: apple slices and almonds
- Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans and a side of roasted potatoes
- Snack: protein shake
- Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
- Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
- Snack: protein shake
- Lunch: grilled fish with a spinach salad, quinoa and broccoli
- Snack: egg white omelet with bell peppers and mushrooms, and an English muffin
- Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
- Breakfast: oatmeal with berries and scrambled eggs
- Snack: turkey breast with carrots and celery and a baked potato
- Lunch: sirloin steak with broccoli and mushrooms
- Snack: apples with natural nut butter and a turkey in a whole wheat pita with hummus
- Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
- Breakfast: protein shake with oatmeal
- Snack: hard-boiled egg whites with sliced peppers, hummus, cucumbers, and whole grain crackers
- Lunch: grilled chicken with white bean, quinoa and tomato salad
- Snack: Greek yogurt with berries and nuts
- Dinner: grilled fish with quinoa and green beans
Day 6
- Breakfast: scrambled egg whites with cheese, peppers, herbs, and whole grain bread
- Snack: protein shake
- Lunch: grilled chicken breast with bell peppers, black beans, corn and onions over romaine lettuce
- Snack: apple and almonds
- Dinner: sirloin steak with sweet potato and asparagus
Day 7
- Breakfast: Greek yogurt with whole grain granola and berries
- Snack: turkey breast with carrots and celery sticks
- Lunch: grilled chicken breast over spinach with quinoa, sliced strawberries and almonds
- Snack: protein shake and carrots with hummus
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
The Role of Supplements
Supplements can play an important role in providing nutrients to a bodybuilder. According to a recent review that examines the cautions of taking supplements, specific ones that may help a bodybuilder include:
- Creatine monohydrate
- Beta-alanine
- Omega-3 supplements
There is some debate about whether protein shakes are necessary for bodybuilding. Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs. When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA) is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party. They should also seek advice from their doctor or nutritionist when choosing a supplement or shake. Examples of third-party testing agencies include:
- Consumer labs
- NSF
- USP
Potential Risks and Considerations
There are some risks associated with bodybuilding. One risk is overtraining, which could lead to injury or even illness. Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders. A 2021 study found a correlation between eating disorders, body dissatisfaction, and body dysmorphic disorders in female bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.
Optimizing Nutrition During the Off-Season
During the off-season, the main goal of a bodybuilder is to increase muscle mass while minimizing increases in fat mass through the use of resistance training and maintaining a positive energy balance. In order to accurately assess energy requirements for bodybuilders during the off-season, training volume, frequency and intensity must be considered. During the off-season phase, it has been reported that bodybuilders resistance train 5-6 times a week, exercising each muscle group 1-2 times weekly. It was also reported that they follow a high-volume training routine with 4-5 exercises per muscle group, performing 3-6 sets per exercise, 7-12 repetition maximum (RM) for each set with 1-2 min rest between sets. Training session duration was reported as ~40-90 min. However, training plans can differ greatly from athlete to athlete. The average calorie intake of bodybuilders must also be evaluated. In the off-season, energy intake is usually substantially higher compared to the dieting phase with dietary intakes among male bodybuilders being reported at an average intake of ~3800 kcal/day during the off-season and ~2400 kcal/day during the dieting phase .
Positive energy balance has been shown to have an important anabolic effect, even in the absence of resistance training . However, combining a positive energy balance with resistance training provides the most effective method to ensure the anabolic effects are directed toward increasing skeletal muscle mass. The ideal size of the energy surplus to gain lean mass while limiting the accumulation of adipose tissue may differ based upon training status. In untrained subjects, a substantial energy surplus of ~2000 kcal combined with resistance training has been shown to provide robust weight gain where the contribution from lean body mass (LBM) can be as high as 100% . However, in trained subjects, substantial energy surpluses might not be necessary or beneficial.
One study conducted on elite athletes looked at the effect of dietary guidance on body composition changes among elite athletes when resistance training was combined with different energy surplus magnitudes. Both groups followed the same 4-days per week resistance training program over a period of 8-12 weeks. The researchers hypothesized that the hyper-energetic group would have greater gains in body weight and LBM. Although the hyper-energetic group achieved greater increases in LBM compared to those eating ad libitum, this failed to reach statistical significance (1.7 kg vs. 1.2 kg, respectively). Further, compared to the ad libitum group they had significantly larger increases in fat mass (1.1 kg vs. 0.2 kg, respectively). The researchers concluded that a 200-300 kcal per day surplus in highly trained athletes might be more appropriate than 500 kcal to minimize the risk of unnecessary increases in body fat.
Untrained subjects, further from their genetic ceiling of muscle mass, may be able to gain muscle at a faster rate compared to trained individuals. Rates of muscle growth may slow as an individual becomes more advanced. Thus, larger energy surpluses may be more beneficial for novice bodybuilders, while advanced bodybuilders might benefit more from conservative hyper-energetic diets to limit unnecessary increases in body fat. Previous studies have recommended bodybuilders to consume a slightly hyper-energetic diet with a ~15% increase in energy intake above maintenance in the off-season. However, this does not take into consideration the training history and experience level of the individual bodybuilder. Because the ability to gain muscle mass is limited, an aggressive surplus can result in an unnecessary gain of body fat, which would increase the duration or the severity of subsequent contest prep periods, consequentially increasing the duration or severity of low energy availability.
Thus, the number of calories a bodybuilder consumes above maintenance may need to be set based on experience level, then adjusted based on rate of weight gain and changes in body composition. Given that bodybuilders often experience rapid weight gain after a competition, it might be beneficial to have a target for weight gain per week and adjust accordingly. However, initially post competition, a faster weight gain to help restore a competitor to a healthy status both psychologically and physiologically might be beneficial before the rate of weight gain is slowed to limit excessive accumulation of adipose tissue. In the scientific literature, it has been recommended to aim for a target weight gain of ~0.25-0.5 kg per week when trying to increase LBM and minimize gains in fat mass. For the advanced bodybuilder, a potential 2 kg increase in body weight on a monthly basis might be too excessive and result in unnecessary accrual of body fat; thus, this rate should be considered with caution.
Based on the current evidence, it may be appropriate to recommend bodybuilders to consume a slightly hyper-energetic diet (~10-20% above maintenance calories) in the off-season and recommend advanced bodybuilders to aim for the lower end of this recommendation, or even be more conservative if substantial increases in fat mass are experienced. Given that bodybuilders on average consume 45 kcal/kg during the off-season, the recommended surplus would equate to approximately 42-48 kcal/kg. Aiming for a target weight gain of ~0.25-0.5% of bodyweight per week might be useful, while also adjusting energy intake based on changes in body composition. In addition, it may be more appropriate to look at average weekly weight changes based on daily (or multiple times per week) weigh ins to limit the errors of daily fluctuations of weight that may occur during the week. Once caloric surplus is determined, the next step would be to distribute the calories between protein, fats and carbohydrates.
Protein Intake for Muscle Growth
Skeletal muscle protein turnover is the relationship between muscle protein synthesis (MPS) and muscle protein breakdown (MPB). Skeletal muscle hypertrophy requires a net balance where MPS exceeds MPB. Resistance exercise provides the initiating tension stimulus that drives hypertrophy resulting from cumulative increases in MPS after chronic resistance exercise; however, increases in fat free mass (FFM) can be limited if an insufficient daily protein intake is consumed. In addition to the total amount consumed per day, researchers have speculated that the quality of protein may augment resistance training-induced muscle gain. Thus, both of these topics will be discussed in the following sections.
While the current RDA for protein in healthy individuals is 0.8 g/kg, twice this amount was observed to maximize resistance training-induced hypertrophy in a 2018 meta-analysis by Morton and colleagues. Furthermore, the authors noted “it may be prudent to recommend ~2.2 g protein/kg/d for those seeking to maximize resistance training-induced gains in FFM”, as 2.2 g/kg was the upper end of the confidence limit and individual differences dictate that some athletes will have higher protein needs than others. Additionally, a “better safe than sorry” recommendation is likely safe given the lack of apparent harm over 1-2 year trials among lifters consuming protein intakes of at least 2.2 g/kg. Finally, the mean and upper 95% confidence limit for protein requirements using the indicator amino acid oxidation technique among male bodybuilders on non-training days, were reported as 1.7 and 2.2 g/kg , respectively-which is similar to the requirement among women when normalized to FFM. However, bodybuilders have been reported to consume up to 4.3 g/kg of protein per day among males, and 2.8 g/kg among females which far exceeds these recommendations.
Guidelines previously given for bodybuilders in the off-season, were to consume 25-30% of their energy intake from protein. It might be reasonable to argue against giving recommendations based on percentages of total energy intake, due to the fact that a light individual with high energy requirements might end up consuming protein which far exceeds what is necessary and required. Further, this can also lead to insufficient intakes of carbohydrates and fats if an athlete is targeting a specific caloric intake. Thus, recommending protein requirements based on body weight might be more appropriate. Therefore, bodybuilders should consume a minimum of 1.6 g/kg of protein in the offseason, although targeting closer to 2.2 g/kg may ensure a more consistently optimized response across a greater proportion of athletes. Finally, among bodybuilders who struggle with offseason hunger and subsequently consume energy intakes that lead to faster rates of weight gain and excess fat accumulation, a higher protein intake may be useful (if not contraindicated for clinical reasons). In a study by Antonio and colleagues, resistance trained participants consuming more protein (4.4 g/kg per day) and more calories gained a similar amount of FFM, but did not gain additional body fat compared to a lower protein group consuming fewer calories. Likewise, in a follow up study, a group consuming 3.4 g/kg of protein daily gained a similar amount of FFM, but lost a greater proportion of body fat compared to a lower protein group, once again, despite a higher energy intake.
The authors of these “free living” studies speculated their findings were due to increases in dietary induced thermogenesis via the very high protein diets. However, this is at odds with a more tightly controlled 2012 metabolic ward study by Bray and colleagues in which the protein content of the diet influenced the proportion of FFM gained, while total body mass was dictated by the diet’s energy content alone. Thus, while dietary induced thermogenesis may indeed be meaningfully higher with protein intakes in the 3 g/kg or higher range, the fat loss or lack of weight gain observed by Antonio and colleagues, despite a reported higher energy intake, might also reflect the satiating effect of very high protein intakes decreasing actual energy intake, rather than an increase in thermogenesis alone.
The Importance of Essential Amino Acids (EAAs)
Essential amino acids (EAA) are the only amino acids required to stimulate the process of MPS. While all amino acids provide the necessary “building blocks” for the synthesis of new tissue, the amino acid leucine in particular appears to be especially important as a “metabolic trigger” of MPS. A sufficient concentration of leucine has been suggested to be necessary to reach a “leucine threshold” which is required to maximally stimulate MPS. In short, from a muscle building perspective, protein sources that both trigger a robust MPS response (sufficient leucine quantity) and provide the essential building blocks for the construction of new muscle tissue (contain the full spectrum of essential amino acids in abundance) can be seen as “higher quality”.
In general, on a gram per gram basis, animal-based protein sources typically contain more leucine and EAA, although there are notable exceptions. Soy protein, one of the most common plant-based protein supplements, has all the EAA, but in a lower amount per gram compared to dairy protein.
Sample 5-Day Meal Plan For Bodybuilding
This sample meal plan provides a balance of macronutrients and micronutrients to support muscle growth and overall health. Remember to adjust portion sizes based on your individual caloric needs and goals.
Day 1
- Breakfast: Scrambled Eggs With Mushrooms, Oatmeal, And A Pear
- Snack: Low-Fat Cottage Cheese With Blueberries
- Lunch: Venison Burger, White Rice, And Broccoli
- Snack: Protein Shake And A Banana
- Dinner: Salmon, Quinoa, And Asparagus
Day 2
- Breakfast: Protein Pancakes With Light Syrup, Peanut Butter, And Raspberries
- Snack: Hard-Boiled Eggs and an Apple
- Lunch: Sirloin Steak, Sweet Potato, and Spinach Salad with Vinaigrette
- Snack: Protein Shake and a Peach
- Dinner: Ground Turkey with Marinara Sauce Over Pasta, with a Side of Cauliflower
Day 3
- Breakfast: Chicken Sausage With Egg, Roasted Potatoes, And An Apple
- Snack: Greek Yogurt, Strawberries, And Almonds
- Lunch: Turkey Breast, Basmati Rice, And Mushrooms
- Snack: Protein Shake And Grapes
- Dinner: Mackerel, Brown Rice, Asparagus, And Mixed Greens with Vinaigrette
Day 4
- Breakfast: Ground Turkey, Egg, Cheese, And Salsa In A Whole-Grain Tortilla
- Snack: Yogurt With Granola And A Pear
- Lunch: Chicken Breast, Baked Potato, Sour Cream, And Broccoli
- Snack: Protein Shake And Mixed Berries
- Dinner: Shrimp Stir-Fry With Brown Rice, Bell Peppers, Peas, And Carrots
Day 5
- Breakfast: Overnight Oats With Blueberries, Strawberries, And Greek Yogurt
- Snack: Jerky, Mixed Nuts, And An Orange
- Lunch: Tilapia Fillets With Lime Juice, Black And Pinto Beans, And Seasonal Veggies
- Snack: Protein Shake And Watermelon
- Dinner: Ground Beef With Brown Rice, Green Peas, And Beans
Benefits of Bodybuilding
Bodybuilding isn’t just about aesthetics-it comes with a range of health benefits, too.
- Increased Muscle Mass: Helps with overall strength and athletic performance
- Boosted Metabolism: More muscle means you burn more calories at rest
- Better Heart Health: Reduces the risk of cardiovascular diseases
- Improved Bone Density: Strength training and a high-protein diet support bone health
- Enhanced Mental Health: Regular exercise and proper nutrition improve mood and reduce stress
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