DIY Diet Plans

When all you need is a diet and a plan

The Bodybuilding Diet

The Bodybuilding Diet

The bodybuilding diet is the easy way to have the body of your dreams! It will help you to build muscles and lose some fat. This is a great meal plan for those people who are engaged in the gym with a coach and want to have a seductive body.

Combined with a muscle building exercise routine you can really get ripped.

the-body-building-diet

With this diet, you don’t have to spend all day in the kitchen. The menu is pretty simple and easy to prepare even without any cooking experience. This diet lets you eat hearty food in the which in turn will help you to avoid a hunger. A large protein content will help to increase muscle mass instead of fat.

Note: Any of the foods can be replaced by similar foods. This is a sample menu, which you can change with the following formula: 2-4 g of protein per 1 kg of body weight. You should calculate the amount of protein with a coach or nutritionist individually.

Pros of the bodybuilding diet:

  • it helps you to gain more muscle and reduce fat;
  • this meal plan is full of proteins;
  • your health improves;
  • you do not feel hunger;
  • you can build a muscular body;
  • it’s a very simple diet plan.

Cons of the Bodybuilding diet:

  • you shouldn’t eat sugar, high-fat products, etc;
  • this meal plan is very monotonous;
  • you need to work together with the coach, who can control your diet and workouts;
  • this diet is not for everyone;
  • you have to go to the gym at least 3 times a week.

The characteristic of the Bodybuilding diet:

  • you should drink more water because of many proteins in the bodybuilding diet;
    it’s not a meal plan to lose weight;
  • you need to consult with a doctor, nutritionist or coach first;
  • this diet is good only for those people who visit a gym and want to build muscles;
  • you should avoid debilitating mental activities.

cooked-salmon

The Bodybuilding diet: Day 1

Breakfast
3 egg whites 7,6 g of protein
2 cups oatmeal 12 g of protein
1 banana 1,6 g of protein
1 cup of black coffee

2nd Breakfast
1 protein bar 20 g of protein

Lunch
¾ cup boiled beef with salt and pepper – 45 g of protein
1 big baked potato 5 g of protein
1 ½ cups asparagus 5 g of protein
Whole wheat bread 100 g 6 g of protein

Snack
1 protein shake 22 g of protein – 44 g of product

Pre -Dinner
¾ cup stewed chicken breast with ½ teaspoon turmeric – 44 g of protein
1 cup cooked rice 4 g of protein
1 cup steamed broccoli 6 g of protein

Dinner
1 cup baked flounder with sea salt 36 g of protein
1 cup cooked rice 4 g of protein
1 cup steamed broccoli 6 g of protein

Total calories: about 3000/227 g of protein

The Bodybuilding diet: Day 2

Breakfast
1 ½ cups low-fat cottage cheese 54 g of protein
1 cup oatmeal 6 g of protein
½ banana 0,75 g of protein

2 Breakfast
1 portion of omelette: 3 egg whites + some sweet pepper + salt + pepper + parsley – 7,6 g of protein
1 cup of green tea

Lunch
1 cup flounder with sea salt and any herbs of your choice – 36 g of protein
1 ½ cups cooked buckwheat 13 g of protein
Whole wheat bread 100 g 6 g of protein

Snack
1 protein bar 20 g of protein

Pre -Dinner
1 cup of stewed beef with vegetables of your choice – 51 g of protein
1 protein shake 22 g of protein – 44 g of product

Dinner
1 ½ cups of seafood 46 g of protein
2 cups celery 3 g of protein

Total calories: about 2700/ 268 g of protein

The Bodybuilding diet: Day 3

Breakfast
3 chopped eggs with dill, salt, and 1 spoon low-fat sour cream – 8 g of protein
2 big pancakes 6 g of protein
2 spoons of jelly

2 Breakfast
1 protein shake 22 g of protein – 44 g of product
1 banana 1,6 g of protein

Lunch
1 cup boiled chicken breast 60 g of protein
Whole wheat bread 100 g 6 g of protein
1 cup steamed broccoli 6 g of protein

Snack
1 protein bar 20 g of protein

Pre -Dinner
¾ cup grilled chicken breast 41 g of protein
1 big grilled potato 5 g of protein
1 cup mixed greens 2 g of protein

Dinner
1 cup baked beef with rosemary and salt – 51 g of protein
1 cup cooked brown rice 14 g of protein
1 cup boiled green beans 4 g of protein

Total calories: about 3066/249 g of protein

stuffedeggs

The Bodybuilding diet: Day 4

Breakfast
3 egg whites 7,6 g of protein
2 muffins 5 g of protein
1 cup of black coffee
2 spoons of jelly

2 Breakfast
1 cup low-fat yogurt 20 g of protein
1 protein bar 20 g of protein

Lunch
1 cup grilled chicken breast with baby carrots and herbs of your choice – 60 g of protein
½ cup low-fat cheese 31 g of protein
1 cup of green tea

Snack
1 protein shake 22 g of protein – 44 g of product
1 kiwi
1 orange

Pre -Dinner
Whole wheat bread 100 g 6 g of protein
¾ cup stewed beef with onion, green beans, herbs – 45 g of protein
1 cup cooked brown rice with sea salt 14 g of protein

Dinner
1 hamburger without mayonnaise 13 g of protein
½ cup buckwheat 4 g of protein
2 cups grilled Brussels sprouts 19 g of protein

tTotal calories: about 3338/ 271 g of protein

The Bodybuilding diet: Day 5

Breakfast
1 portion of omelette: 3 egg whites + some sweet pepper + salt + pepper + parsley + some ham – 10 g of protein
1 cup oatmeal 6 g of protein
1 banana 1,6 of protein

2 Breakfast
2 slim toasts of whole wheat bread 5 g of protein
2 teaspoons of honey
1 cup of green tea

Lunch
½ cup low-fat cheese 31 g of protein
1 cup cooked rice 4 g of protein
1 cup baked chicken breast 60 g of protein
1 cup asparagus 3 g of protein

Snack
1 protein bar 20 g of protein

Pre -Dinner
1 cup boiled salmon with salt – 41 g of protein
1 big baked potato 5 g of protein
1 cup of black coffee

Dinner
¾ cup of pasta with 1 teaspoon olive oil 18 g of protein
1 cup grilled beef 51 g of protein
1 cup cooked broccoli 6 g of protein

Total calories: about 3482/263 g of protein

watermelon-barbells

The Bodybuilding diet: Day 6

Breakfast
1 cup cooked brown rice 14 g of protein
3 egg whites 7,6 g of protein
½ cup blueberry 1 g of protein

2 Breakfast
1 bun with raisins 7 g of protein
1 cup of green tea
1 apple

Lunch
1 cup canned tuna 42 g of protein
1 cup cooked rice 4 g of protein
1 can green peas 7 g of protein

Snack
1 protein shake 20 g of protein

Pre -Dinner
1 banana 1,6 g
½ cup low-fat cheese 31 g of protein
2 slim toasts of whole wheat bread – 5 g of protein

Dinner
2 big patties of beef meat 57 g of protein
1 cup cooked green beans 4 g of protein
1 cup stewed potato with onion, baby carrots, garlic and salt – 5 g of protein

Total calories: about 3558/209 g of protein

The Bodybuilding diet: Day 7

Breakfast
1 cup low-fat yogurt 20 g of protein
2 egg whites 5 g of protein
1 cup oatmeal 6 g of protein
1 kiwi

2 Breakfast
2 pancakes 6 g of protein
2 spoons of jelly
1 cup of black coffee

Lunch
1 medium beefsteak 62 g of protein
1 cup cooked buckwheat 6 g of protein
2 cups celery 3 g of protein

Snack
1 protein bar 20 g of protein
1 protein shake 22g of protein – 44 g of product

Pre -Dinner
1 cup low-fat cottage cheese 36 g of protein
1 cup grilled Brussels sprouts with garlic 9 g of protein
1 cup boiled rice with salt and turmeric 4 g of protein
2 cups mixed greens with cherry tomatoes

Dinner
1 1/2 cups seafood 46 g of protein
1 portion of pasta with 1 teaspoon olive oil, garlic, and herbs of your choice – 18 g of protein
1 portion of your favorite veggies

Total calories: about 3504/ 271 g of protein

The Bodybuilding diet: Shopping list

15 eggs
Flounder 500 g
Chicken breast 2 kg
Beef 2,5 kg
Ham 100 g
Seafood 1,3 kg
Salmon 350 g
Tuna 1 can
Protein 1 package
Protein bar 6 pieces
Low-fat cottage cheese 700 g
Low-fat sour cream 1 small pack
Low-fat yogurt 2 packs
Low-fat cheese 1 big pack
Rice 500 g
Brown rice 1 pack
Oatmeal 1 pack
Pasta 1 pack
Buckwheat 1 pack
Whole wheat bread 1 loaf
Pancakes 1 pack
Muffins 1 pack
1 hamburger
Turmeric 1 pack
Salt 1 pack
Sea salt 1 pack
Pepper 1 pack
Bananas 1,6 kg
2 kiwis
1 orange
1 apple
Blueberry 250 g
Potato 1,5 kg
Cherry tomatoes 500 g
Celery 1 kg
Asparagus 1,3 kg
Broccoli 1,5 kg
Green beans 1 pack
Green peas 1 can
Sweet pepper 100 g
Baby carrots 1 pack
Brussels sprouts 1 pack
Parsley 1 pack
Dill 1 pack
Onion 1 pack
Garlic 1 pack
Mixed greens 1 pack
Rosemary 1 pack
Black coffee 1 pack
Green tea 1 pack
Jelly 1 jar
Honey 1 jar
Olive oil 1 bottle

 

MORE WORKOUT ROUTINES HERE.

MORE ABOUT NUTRITION HERE

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