Bodybuilding Meal Plans

Bodybuilding meal plans should focus on healthy sources of nutrition for building muscle and burning fat. A bodybuilder's diet is made up of lean proteins (fish, turkey, chicken, eggs and whey), carbohydrates (oatmeal, brown rice, fresh fruits and sweet potatoes) and healthy fats (olive or flaxseed oil, natural peanut butter or nuts and seeds). Spread your daily nutrition out over six smaller meals. Follow a few basic meal plans to achieve your bodybuilding goals fast.

Nutrient-Timing

Nutrient-timing means that you are eating the right foods at the right time. For example, carbohydrates eaten during the day are likely to be used for energy, while those consumed at night are more likely to be stored as body fat. High-glycemic (fruit juice or dextrose) carbohydrates, immediately after the workout, build muscle rather than body fat. Your post-workout meal is the most important one of the day. A simple way to get your daily nutrition through nutrient-timing is to use protein supplements. For example, you could take a scoop of whey protein before you work out, two more after and another scoop or two before bed. Along with your breakfast, lunch and dinner, this would cover your six meals for the day.

Eat By the Clock

Many bodybuilders eat by the clock because this provides your muscles with a constant supply of nutrition for muscle growth and recovery. Eating every two or three hours creates a trickle effect for your muscles. For example, if you ate breakfast at 9 a.m., you would know that you must eat again by noon. This method means you only really need to think a few meals ahead at a time. Highly portable protein drinks, powders and bars make nutrition-on-the-go very convenient. You can throw a scoop or two of whey protein into a sealable plastic bag and take it anywhere you go. Eating by the clock also means that you must eat at the prescribed time even if you are not hungry. For those with fast metabolism, this is especially important. You can alternate solid food meals with protein shakes to avoid indigestion.

Cyclic Ketogenic Diet

This diet is a low-carbohydrate diet, except you load carbohydrates every five days. The cyclic ketogenic diet is often used by bodybuilders preparing for a contest. You eat 50 g of carbs (one cup of oatmeal) in the morning every day, for five days straight. The rest of the day your meals should consist of lean proteins, fibrous vegetables and healthy fats. On the sixth and seventh day you eat 100 to 200 g of carbohydrates per day, depending on your individual metabolism. Ketogenic diets should not be followed for more than eight to 12 weeks because cutting needed carbohydrates deprives the body of many essential vitamins and nutrients.