Natural Bodybuilding Diet Meal Plans

Natural bodybuilders must be free of all International Olympic Committee banned substances for five years before competing. To achieve a lean and sculpted physique, natural bodybuilders train hard with free weights and follow strict diet plans. Natural bodybuilding plans emphasize proper nutrient ratios, calorie intake and timing to maximize muscle-building and fat-loss results.

Features of Natural Bodybuilding

Banned substances include steroids, amphetamines, ephedrine, narcotics and many diuretics. Most bodybuilders eat a clean diet, meaning they avoid processed foods, fast foods and artificial ingredients. Whole, natural foods such as plain lean cuts of meat and tofu, whey protein powder, nonfat dairy, whole grains, fruits, vegetables and plant oils are the focus of every meal.

Nutrient Guidelines

Protein is an essential nutrient in the diet of natural bodybuilders. The International Society of Sports Nutrition recommends that strength-training athletes, like bodybuilders, consume about 2 g of protein per kg of body weight -- or .9 g of protein per pound -- daily. This usually amounts to about 25 to 30 percent of total daily calories in both the muscle-building and pre-contest phase of training. Protein helps build muscle and facilitate recovery after workouts. You also need to consume between 50 and 60 percent of daily calories from carbohydrates to support training intensity. The remaining 15 to 20 percent of your calories should emphasize unsaturated fats, which enable your body to produce hormones to support muscle-growth, absorb vitamins and keep your skin and hair cells healthy.

Calorie Needs

During the off-season, when you try to build muscle, you need about 15 percent more calories than your body burns daily. Conversely, during the pre-contest season you seek to trim body fat and need about 15 percent fewer calories than you burn daily. Your body uses the extra calories to feed muscle growth, especially if you stick to clean foods. An online calculator can help you determine exactly how many calories you burn daily by taking into account your weight, height, body fat level, activity level, sex and age. For example, a 200-lb. male bodybuilder with 14 percent body fat and moderate activity level needs approximately 3,600 calories per day to maintain his weight. In the off-season, this number jumps to 4,140 calories daily. In the pre-contest season, the 200-lb. natural bodybuilder needs about 3,060 calories to encourage fat loss and develop a "cut" look.

A Muscle-Building Plan

For a 4,140-calorie, muscle-building plan start with 4 egg whites scrambled with 3 whole eggs, 2 servings of steel cut oatmeal, 1 cup of skim milk, 1 tbsp. of peanut butter on two slices of whole-wheat toast and a banana. For your second meal, have two turkey sandwiches on four slices of whole-grain bread with 4 oz. of deli turkey and a large apple. Lunch consists of 6 oz. of lean ground beef, two large baked sweet potatoes and a small green salad dressed with 1 tsp. of olive oil. Your mid-afternoon meal contains 16 frozen strawberries, 1/2 tbsp. of flax seed oil, 1 1/2 scoops of whey protein powder, 1 large banana and 2 cups of soy milk -- drink half before your workout and half afterwards. For dinner, broil 6 oz. of boneless, skinless chicken breast and serve with 2 1/2 cups of brown rice and 1 cup of steamed broccoli. Prior to bed have 2 cups of low-fat cottage cheese with 2 tbsp. of ground flax seed meal and 1 Â½ cups of blueberries.

Fat-Loss Plan

Adjust your muscle-building plan to a fat-burning one by trimming 2 eggs, 2 egg whites and 1 serving of oatmeal from breakfast. Eat just one turkey sandwich at lunch. Have only 4 oz. of lean beef at lunch with 1 sweet potato and the salad. Keep your workout shake the same, but eat only 4 oz. of chicken breast and 2 cups of rice at dinner. For your pre-bedtime snack, have just 1 cup of blueberries and 1 cup of low-fat cottage cheese with the flax seed meal.