Bodybuilders follow a regimented diet plan to support their training in the gym. During the off-season, the goal is to build muscle mass. In the pre-contest phase, bodybuilders want to lose body fat to increase definition and the appearance of a sculpted, lean body. Creating bodybuilding meal plans is simple, once you know how many calories you need to eat daily and the ratio of macronutrients you should include.
Calorie Considerations
In the off-season, when you are seeking to add muscle, your diet should include about 15 percent more calories than you burn daily, recommends a review of the literature on bodybuilding diets published in a 2004 issue of "Sports Medicine." If you need 3,000 calories to maintain your weight, for example, aim to consume an additional 450 calories daily. In the pre-contest phase, you want to lose fat -- so trim your calorie intake by about 15 percent. An online calculator can help you determine your exact calorie needs according to size, age, gender and activity level.
Nutrition
Whole, unprocessed foods deliver quality calories and nutrition. In either season, bodybuilding diets should be composed of about 55 to 60 percent carbohydrates, 25 to 30 percent protein and 15 to 20 percent fat. Carbohydrates should come from vegetables, whole grains and fruits -- all of which offer fiber, vitamins, minerals and antioxidants. Choose lean proteins to keep your intake of saturated fat in check. Unsaturated fats, such as olive oil and nuts, help your body absorb vitamins and produce hormones that support muscle development.
Off-Season Plan
Bodybuilding plans usually feature five to six meals per day. A 3,500-calorie plan for muscle gain might begin with four whole-grain frozen waffles topped with 1 cup low-fat cottage cheese, 1 cup cantaloupe and 2 tbsp. peanut butter. For your second meal, enjoy a cup of nonfat, plain yogurt mixed with 1 cup low-fat cottage cheese, 1 cup grapes, 1 cup sliced banana and 1 tbsp. ground flax seeds. Your third meal could include 5 oz. of grilled chicken with a large sweet potato, 1 cup skim milk and 2 cups steamed broccoli. At your fourth meal, blend together a smoothie with 1-1/2 scoops of whey protein powder, a whole banana, 1 cup strawberries and 2 cups soy milk. For your fifth meal, usually dinner, have a can of drained water-packed tuna on top of a large spinach salad with sliced red pepper, shredded carrots and sliced cucumber. Dress with a mixture of soy sauce, grated ginger, 1 tbsp. sesame oil and rice wine vinegar. Have 2 cups of blueberries for dessert. Prior to bed, enjoy a cup of low-fat cottage cheese mixed with 1 cup cooked oatmeal, 1/4 cup raisins and 1 oz. walnuts.
Pre-Contest Plan
When looking to accelerate fat loss, a 2,500-calorie plan might be appropriate. Start with a breakfast of 1/2 cup dry oatmeal cooked in 1 cup skim milk with a banana and 1 oz. chopped almonds. For meal two, enjoy an apple with 2 tbsp. cashew butter and a cup of nonfat, plain yogurt. At meal three, or lunch, grill 4 oz. of salmon and serve over 2 cups mixed steamed vegetables with 1 tbsp. of an olive oil-based dressing. In the afternoon, have 1/2 cup of hummus with cut-up carrots and red peppers. For dinner, broil 4 oz. of chicken with 1 cup steamed summer squash and 1-1/2 cups of roasted red potatoes. A pre-bed snack might consist of a scoop of protein powder with 1 cup frozen berries and 1 cup skim milk.
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