Bodybuilders follow a very specific dietary plan to help them maximize muscle growth and lose fat. Establishing a weekly diet streamlines grocery shopping and helps to ensure there is always a "clean" meal available. A weekly diet plan also helps a bodybuilder achieve dietary variety and get a range of nutrients.
Features
Eating frequently is essential for bodybuilders to fit in all the calories they need daily. It also helps to keep a constant flow of nutrition going to the muscles and prevents extreme hunger that can result in binges on unhealthy foods. A bodybuilder's diet requires planning five to six meals per day or between 35 and 42 for the week. A weekly diet will likely have several repeated meals for ease of preparation.
Types of Foods
A bodybuilder's diet is composed of "clean" foods, or those that are not highly processed and full of sodium, trans and saturated fats, refined grains or added sugars. Planning weekly means loading up the fridge and pantry with lean proteins, fresh fruits and vegetables, whole grains, low-fat dairy and unsaturated fats. Supplemental whey protein and meal replacement bars are often part of a weekly diet for bodybuilders, as they offer convenient ways to fit in meals on-the-go.
Protein
A bodybuilder must plan each day of the week to take in about .9g of protein per pound of bodyweight, or .2g per kilogram, recommends the International Society of Sports Nutrition. This means a 200 lb. athlete needs about 180g of protein daily, the equivalent of about seven chicken breasts. Obtaining protein from lean sources is important to keep saturated fat in check. Egg whites, extra lean beef, whey protein, poultry, fish and soy are good options.
Benefits
Establishing a weekly menu allows a bodybuilder to prepare for days where eating at home is not possible. Bodybuilders often carry a packed cooler filled with deli turkey, tuna and brown rice, hard-boiled eggs and yogurt in their car or to work so they always have adequate nutrition on hand. Preparing a batch of roasted, skinless chicken and a large pot of brown rice at the beginning of the week provides meals for days during the week where late-work meetings or evening workouts interfere with home-cooking.
Sample Meals
To make a weekly bodybuilder menu simple, come up with three or four different options for each of the six meals and rotate through them during the week. Breakfasts might be an egg and egg white omelet with sautéed vegetables and a bowl of oatmeal; scrambled egg whites with low-sodium, uncured turkey bacon and a whole grain bagel; or oatmeal pancakes made with egg whites, steel cut oats, peanut butter, protein powder and cinnamon.
Mid-morning meal options include a chicken breast wrapped in a whole-grain tortilla with salsa and avocado or low-fat cottage cheese with raisins.
Lunch ideas include broiled chicken breast with brown rice, broccoli and olive oil; an extra lean turkey burger with a whole grain bun, tomato and a large green salad; or tuna mixed with whole grain pasta, diced tomatoes and fresh basil. A high protein meal helps support a resistance training workout so try a whey protein shake made with soy milk, bananas and berries or a whey protein meal replacement bar.
At dinner, enjoy broiled salmon with sweet potatoes and asparagus; flank steak with corn salsa, black beans and quinoa; or pick up a rotisserie chicken and have it with whole wheat rolls and a bagged salad mix dressed with olive oil dressing.
Just before bed, a few hard-boiled eggs or cottage cheese offers another serving of protein.
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