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Vegan/Vegetarian Bodybuilding Meal Plan


Adding more plant-based foods into your daily diet has been proven to be one way of staying healthy. Besides boosting your immunity, it reduces the risks of heart disease, type-2 diabetes and certain cancer types. Sticking to a pure veggie diet can be sometimes hard and challenging. With all the beef and cheese adverts everywhere, most people eventually give up without achieving their health and fitness goals. Below we outline the steps to a proper vegetarian bodybuilding meal plan.

For the fitness and muscle building addicts out there, a pure veggie diet works just as well as non-vegan food. You can still achieve your goals of strong bones and shredded body with a vegan diet.

What Is A Good Vegan Diet For Muscle Building And Fitness?

A good vegan meal plan coupled with a working training routine will give you the desired results in no time. A regular intake of proteins throughout the day is the main ingredient for muscle building. The average optimum amount of protein needed is .5g to .7g daily per each pound of your total body weight.

The best time for protein take up is shortly before or after your training routine. Combination of vegetables rich in protein and a moderate dose of multi-vitamins will also work well for you.

Vegan foods for body building:

Before diving into a meal plan, you should first know the type of vegan foods rich in the essential body building elements: carbohydrates, proteins and healthy fats.

  1. Beans.

bean bodybuilding

Beans contain the second highest amount of protein after meat. They are also made up of a fair amount of carbs and unsaturated fats. The protein and fiber contained in beans like kidney beans and pinto beans help in bowel movement and also boost insulin response which is important for muscle growth.

 The fatty acids contained in the seeds acts as anti-inflammatory and speeds up the post-workout recovery process.


legumes bodybuilding

Legumes are considered cousins with beans, they have similar biochemical composition and they provide similar protein value to an exercising body. Examples of legumes with high amounts of protein are lentils, peas, chick peas and soybeans. They have no cholesterol and they are extremely low in fat. They act as a great source of proteins to vegans.

 Cooked lentils for example, contain up to 18 g of protein.

  1. Nuts.

monounsaturated fats

All kinds of nuts contain an essential nutrient for body building. Calcium. Which is required for bone formation process and strong muscle lean mass. Aside from being a perfect snack on the go or at anywhere you are, nuts and seeds are higher in protein and calories than fats.

 A regular amount of nuts incorporated to your daily diet is required for a strong bone formation and muscle gain.

  1. Fruits.

banana bodybuilding

Most fitness experts recommend staying away from fruits during the body building period. Claims that fruits contain fructose content that sparks fat gain are true. There are fruits like bananas, cantaloupes and apples that are very rich in minerals required for muscle growth. The fruits have carbs, fibers and vitamins in high levels. These are what your body needs when carrying out fitness exercises.

  1. Leafy greens.


While people think you only need proteins for body building, vegetables play a crucial role too in triggering sequential muscle growth. Kales, romaine lettuce and spinach are some examples of leafy greens with high amounts of vitamins required by the body during muscle growth.

Vitamins A, B, C, D and E are vital for improving muscle concentration and raising the muscles’ mean mass value. Neutralization of harmful effects of oxidative stress and reducing inflammation are ways in which leafy greens help the muscle building process.

The vitamins also speed up the recovery process after a workout.

Other vegetarian foods rich in minerals include eggs and fermented dairy products. Yogurt, buttermilk and kefir are examples of dairy products with high amounts of calories. Presence of antioxidants act as anti-inflammatory aiding in post workout recovery.

Meal plans:

There are so many vegan meals plans for body builders. Depending on your requirements and budget limits, you will always get what works for you. I came up with a 7 day meal plan below. The vegetables and fruits included in this meal plan are rich in calories and the proteins you need for your daily exercise routines. The plan is not
sequentially strict and you can start with any day as long as you follow that day’s plan.

Following this meal plan guarantees an uptake of more than 1500 calories in a period of seven days, way more than the limit required for body building.

Day 1:


bodybuilding muffin

You should start your day with a glass or two of fortified plant milk and a slice of muffin. This will provide the energy and motivation boost you need for the day’s activities. The nutrients present in the fortified milk will kick start your exercises routine for the day. You can take yogurt or any fermented dairy products instead.



You need a whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. The carrots contain Vitamins C and E which are required for body lean mass regeneration.


veggie meatball

For your dinner, take a meal consisting of meat balls (they are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice. This should be repeated two

times a week.

Day 2:


banana bodybuilding

A snack of banana fruit and peanut butter will do you just fine in the morning. Add a toast of whole meal taken with fortified plant milk. Banana fruit contains a high level of healthy fats and calories required for your day exercise routine. A steady supply of energy in the morning is all you need for a good exercise routine.


chickpea salad

For your midday meal, take chickpea and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.


A meal of chickpea, pepper curry and sweet potato should make your dinner. To make a basic vegan curry, add light coconut milk to the curry paste. Rice seasoned with either pepper or fortified milk should accompany the meal. That’s makes up a supply of all the required nutrients to your body.

Day 3:


banana berry smoothie

As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk. A steady supply of all nutrients is what you’ll get in the morning with a meal like this.


Same as day 1, you need a whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. The carrots contain Vitamins C and E which are required for body lean mass regeneration.


Roll veggie burger in whole meal with salad. You can either buy vegan burgers or you can make your own. Take a glass of fortified plant milk, grated carrots and cashew nuts. Call it a day.

Day 4:


bodybuilding muffin

Same as day 1, you should start your day with a glass or two of fortified plant milk and a slice of muffin. This will provide the energy and motivation boost you need for the day’s
activities. Add crushed carrot as snack and take it alongside the fortified
plant milk.


Baked sweet potato seasoned with houmous and salad will make a perfect lunch for a vegan. Besides the high amount of carbs present in sweet potatoes, the salad will make digestion more swift and full of fiber. This will give you all the energy you need to see you through your day.


veggie meatball

For your dinner, take a meal consisting of meat balls (the are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice.

Day 5:


banana berry smoothie

As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk.



For your midday meal, take chickpea and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.



Whole meal wrap filled with carby foods like rice, beans and veggies is what you should take for dinner. The rice should be spiced. Do not forget to add few amounts of vegetables. Take a fruit as a bonus of the day.

Day 6:


Take snacks comprised banana fruit and peanut butter as soon as you wake up to give you an energy boost. Add a toast of whole meal taken with fortified plant milk. Banana fruit contains a high level of healthy fats and calories required for your day exercise routine. A steady supply of energy in the morning is all you need for a good exercise routine.




During midday, take chickpeas and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.


veggie meatball

Take a meal consisting of meat balls (they are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice.

Day 7:


As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk.


Whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. This will provide all the nutrients needed for the day’s activities.


Whole meal wrap filled with carby foods like rice, beans and veggies is what you should take for dinner. The rice should be spiced. Do not forget to add few amounts of vegetables. Take a fruit as a bonus of the day.

Check list:

  • – Always take water regularly in between meals for better digestion of the vegan food.
  • – You can eat dinner leftovers in the morning on top of your breakfast.
  • -Stick with a single meal plan to realize your fitness and body building goals.


Sticking to a pure vegan meal plan is easier than you think. The goals you set when beginning the plan should be your motivation elements. Results come sooner than you thought if you combine right meal plans with your exercise routines.

As you build muscles the vegan-way, you should remember the following and their importance during any body building routine:

Carbohydrates: the number one source of energy to your exercising body. The produce the necessary fuel for movement during exercise routines. Vegan sources of carbs include: grain bread, pasta and cereals.

Fats: though highly mis-conceptualized, healthy fats are beneficial to our bodies. They contain twice as much calories compared to carbs or proteins. They are found in plants and oils in their healthy monounsaturated forms.

Proteins: the basic building block behind every shredded body. This is what muscles are basically made of. They trigger sequential muscle growth during body building routines. They are required in plenty for every body building exercise being carried out.

Uncover the 6 Best Bodybuilding Food Plans

The fitness industry has grown considerably in the last few years. Bodybuilding is a big part of the fitness industry and many young athletes strive to have a career in bodybuilding or they just want to gain some muscle and look good on the beach. There are many different diets that assist in gaining muscle mass, a few examples are the Atkins new diet revolution, the South Beach diet, anabolic diet and many more. Look below and choose your bodybuilding food plan today!

The Atkins New Diet Revolution:

atkins diet

Robert C. Atkins is the founder of the Atkins new diet revolution. Not only is he the founder, he is also director of the Atkins Complimentary Medicine Institute in New York. This is a great thing for anyone trying to find a new diet to follow that has scientific proof behind it. It  is always good to know how well thought out the diet is. The Atkins diet is a low carb, high-fat diet, where there are no restrictions on the fats that are consumed.

The diet starts with an introductory phase that normally ranges between 2 and 36 weeks. The introduction only allows you to consume 20 grams of carbs a day and consuming fruits, bread, pasta, grains, starchy vegetables or any dairy products will not be allowed. After the introductory phase, there are two more phases that follow where the main goal is to increase carbohydrate intake by 5g or 10g increments. Next up is the maintenance phase. Many diets dismiss the importance of controlling the intake of calories. Atkins believes in his diet that it is important to regulate the intake of calories and adjusting it for either weight gain or weight loss.

The South Beach Diet:

South Beach Diet

Associate professor of medicine at the Miami School of Medicine, Arthur Agatston, invented this diet. A professor that surely put some great thought into designing the South Beach diet. The purpose of this diet ensures that whoever follows this diet will get rid of their sugar addiction. The first fourteen days of the South Beach diet will consist of an induction phase.
In this phase, you are sure to lose some weight, but for gaining muscle mass this is good to ensure you are gaining quality mass and not just gaining fat. Also in the first phase fruit, bread, pasta, and alcohol are prohibited. In the second phase low, GI fruits and starches will be allowed. Once the target weight has been reached you will, maintain the second phase.

The End Zone:

zone diet bodybuilding

Barry Sears developed the end zone diet to be based more on percentages that need to be taken in daily. This plan suggests that your diet needs to consist of 40% protein, 30%carbs, and 30% fats. The purpose of this diet is to control insulin levels and eicosanoids.
In this diet, it is also seen that high-GI food causes obesity. In this diet, you have more control over how much macronutrients you get in and can gain quality muscle mass. Another positive about this diet is that it promotes the intake of fatty-acid which has many health benefits as well.

Very low-fat diets:

These diets have very low fats, high carbohydrates, and moderate protein intake. Very low-fat diets are primarily based on the intake of fruits, vegetables, whole grains, no fat dairy products and low quantities of sugar intake.
Very low-fat diets are normally used by athletes and active individuals. If you are looking to build muscle mass, this diet would be perfect as you have only enough fats to fuel your workouts and gain some great muscle mass.

UD2 Diet:

This diet was created by Lyle McDonald and it has its limits. If you are male, you should not have a body fat of more than 15% and if you are female, you should not have a body fat of more than 22%. This diet starts with a catabolic/low-carbohydrate phase, to promote fat loss in the beginning and an anabolic/high-carbohydrate phase to rebuild and gain muscle mass.
The first two days of this diet are low-carbohydrate days and are done in conjunction with high-intensity training with little rest in between. The third day of this diet is normally a repeat of day one and two, but there is no training done on this day. On day four, you will be consuming both low and high carbohydrate meals. During the day you will have low-carbohydrate meals and a high-carbohydrate meal before you have your workout. On this day, you are required to do a physically demanding workout. During day five, six and seven, you will do some heavy weight training and consume low-carbohydrate meals. You will not be training on day seven and that will be seen as your rest day.

The Anabolic Diet:

anabolic diet

The Anabolic diet requires one to carb-deplete during the weekdays. This means you will consume low carbs, high fats, and high protein meals. During the weekend you will be required to carb-load, which means you will consume high carb, moderate fat and low protein meals during those two days. This diet was developed by former world champion powerlifter Dr. Mauro Di Pasquale. This diet allows you to feed your muscles over the weekend and ensure you build quality muscle during the week.

It is very important to eat long-lasting carbohydrates over the weekend. Because you will not be eating any carbs during the week. Carbs should give you energy during most parts of the week.  When carb depleting during the week, your muscles will consume all nutrients in the food eaten every weekend, making the absorption quality much better.


When looking at diets to meet your goals it is very important that you ensure you are following one that fits into your schedule and that is convenient and easy to follow. This will ensure you stay on the diet for longer and see the needed results.

It is also important to ensure that the diet has the required result on your body; this might require you to test out diets and see if they work, before finding the perfect one. Make sure you understand the science behind each diet. Also look over each exercise done in conjunction with the diet to receive the desired results.

The 8 Best Bodybuilding Vegetables

The 8 Best Bodybuilding Vegetables

In a diet planned for body building, vegetables are often overlooked. Body builders usually focus their attention on getting protein necessary to build body mass from meat and supplementary proteins. However, many people don’t know that vegetables are essential components in any body builder’s diet. Not only do they provide you with necessary vitamins, but some vegetables can also completely substitute meat with their high protein content.

Here are 8 of the best vegetables for body building that you should not miss out from your diet.



Soybeans are among the best vegetables in terms of protein content. One cooked cup of soybeans contains 28 grams of protein. Which is equivalent to the protein content in a 150 grams of chicken. While some people claim that the protein contained in them are not as high quality as other meat-sourced proteins, soybeans remain an excellent choice if you are looking for a vegan or vegetarian diet.

However, this is not the only nutritional value you can possibly get from them. Soybeans are also high in insoluble fibers which are good for healthy digestion, as well as unsaturated fats which are good for your cardiovascular health.





Edamame is one of the greatest snacks or side dishes. If your looking to build muscles and keep your fat-intake at a minimum. These protein-filled vegetables are rich with soy protein, with 22 grams per boiled or steamed cup. They are also rich in leucine, a great nutrient which triggers muscle’s growth.

Edamame are basically immature soybeans. Similarly, they are a great source of muscle building protein if you’re into a vegetarian diet. Otherwise, you can combine them with your choice of meat to get your recommended 30 grams of protein per day.

Lentil Beans

lentil beans

Lentil beans are not only useful in many recipes, but they are also high in plant-based protein, containing 18 grams of protein per cooked cup. They come in around 1:1 protein to carbs ratio, which is rare to find. They are packed with fiber, and the carbohydrates in them are low impact and slow to digest, making them a great choice to include on your nutritional plan.For calorie-intake watchers, lentils are also great with only 230 calories per serving.

Lentil beans come in different colors – red, green and brown – which vary slightly in their taste. However, if you are in hurry, then go for the red lentils which take less time to cook compared to the other types.



If you are trying to cut fats or reduce your calories intake, then broccoli is a must for you. In fact, it is a must for any body builder! This is because while it contains very few calories, this green miniature tree -shaped vegetable also happens to be one of the most nutritious foods on earth.In just one cup of chopped broccoli, you can get 2.6 grams of protein, top up your daily need of vitamins C and K and obtain other essential vitamins including Calcium and Potassium. The green vegetable is also high in anti-inflammatory and antioxidants.

Even if you are not a big fan of broccoli, this is just a great vegetable and a must-have on your diet. There are many ways to cook it and make it one of your favorite vegetables!


These little green rounded guys contain just under 9 grams of protein in one cup. In addition, the protein’s amino acids contain leucine, a nutrient that triggers muscle growth. Moreover, one cup of peas will also supply your body with important nutrients, including a day’s worth of vitamin C, in addition to vitamin A, fibers, thiamine, magnesium and iron.

Peas can be cooked in several ways; whether in a salad, next to a piece of steak, they are full of benefits for your muscle gains.



In just one cup of boiled spinach, you can get 5 grams of protein.This green vegetable is also loaded with vitamins and minerals. It is an excellent source of vitamins A, K and E in addition to Calcium. Moreover,it is rich in iron and magnesium, two great minerals that are essential for muscle development.The leafy vegetable’s dark color is a sign of the phytochemicals it contains, which, according to some studies, helps to speed up the body’s conversion of protein into muscle mass.

Spinach is also high in fiber and extremely low in calories, making it an excellent choice for a dinner or a side dish. You can have it raw or cooked; either way, Spinach needs to be on your list!



Very similar to spinach, kale is a great leafy green vegetable that is great for any diet. Specifically for people trying to build muscles, it contains 3 grams of plant-based protein per cup, making it a great protein ingredient to add into your salad, soup or shake.

It is low in calorie with only 34 calories per cup, and has zero fat. In addition, it is loaded with fiber, as well as other great antioxidants and vitamins including vitamin A, C and K. However, the most important thing is that it is very high in iron, which is necessary for cell growth and assists you to train harder.

Mung Bean Sprouts

mung bean sprouts

2.5 plant-based protein contain in each cooked cup, these high-protein sprouts are great for adding protein to any dish. They are also low in calories with 31 calories contained in each cup, and considered very filling food, which means they are slow to digest and keep your stomach full longer.

Mung beans are great for any nutritional plan, as they contain a high content of nutrients, including manganese, potassium, folate, copper and vitamin B. In addition, they are high in fiber, lecithin and zinc, minerals which are important to boost physical performance.

You can toss them into your salad, or put them inside your sandwich; mung bean sprouts are always a good choice for a plant-based protein.

Who said that protein comes only from meat and non-vegetarian sources? There are plenty of vegetables that offer you great nutrients and proteins necessary to support you at the gym and improve your muscle gain.Whether your a vegetarian or not, it is important that you include the vegetables on this list to your diet and rock your body!

Bodybuilding While Cutting Diet

Bodybuilders hate the cutting stage of training because it means eating less to shed body fat while also engaging in high-intensity cardio workouts.

Unfortunately, you cannot avoid that level of stress if you truly intend to pursue a successful bodybuilding cutting diet.

You have probably heard people say that abs are made in the kitchen, and they are not wrong. Your diet has a greater impact on the health and physical status of your body than any training you do.

In fact, all the training in the world won’t do you any good if you haven’t taken the time to create a proper dieting plan.

Fortunately, bodybuilding cutting diets are not that difficult to formulate.

Bodybuilding Cutting Diets: What you need to know?

A successful bodybuilding cutting diet has four primary aspects that you should endeavor to understand before you attempt to shed your excess fat and tone your body:

1). Calorie Deficit

If you want to shed fat, you need to create a calorie deficit in your body. What does that mean? Create a situation where you are using more calories than you consume. The body normally turns the food you eat into energy which it uses to execute basic operations.

The first part of an effective bodybuilding cutting diet is to eat less food than you normally do. This is without changing your daily routine. The idea is to force your body to take its own fat and turn it into energy.

You could rely on supplements to boost your body’s metabolism. But it is just as effective to cut back on the number of calories you consume.

2). Essential Nutrients

You won’t shed fat and gain muscle by merely eating less. By cutting back on your meals, you are also cutting back on all those essential nutrients you used to get from your favorite foods and which your body will start to miss.

That doesn’t mean you should give up on achieving an effective calorie deficiency. It just means you have to compensate accordingly. Determine what nutrients, fatty acids, minerals, and vitamins you need to stay healthy and either incorporate them into your restricted meals or invest in supplements.

3). Protein

Once you achieve the necessary calorie deficit in your body whilst also meeting your body’s essential nutritional requirements, your body will start to break down the protein in your tissues in its efforts to generate energy.

You do not want that. Your body needs protein; not just your organs but your muscles as well. And if you want to avoid muscle breakdown as your body feeds on itself, you must substantially multiply your protein intake.

Again, if finding the necessary protein-rich foods proves too difficult, you can always invest in supplements.

4). Gym

What do bodybuilding cutting diets have to do with the gym? That question keeps emerging in circles of people who believe that a few weeks of fasting and nutritional dieting is all they need to craft a 6-pack.

The right diet will help you shed excess fat and lose weight but it will not tone and chisel your body. When you begin to restrict your diet and once the full effects of the calorie deficit set in, your endurance will wane.

You might even feel weaker. However, you are encouraged to maintain your regular exercise routine regardless.

Obviously, you shouldn’t push yourself too hard, but it is a mistake to drastically cut back on your workouts just because your diet is starting to take its toll. For the best results, try to focus on short brutal training sessions instead of longer intensive workouts.

You will burn fat faster even as you chisel your body.

Bodybuilding Cutting Diets: The Food

There are three primary food groups with which you should concern yourself when pursuing a bodybuilding cutting diet:

1). Sugars

You need to prioritize foods that are low on the glycemic index. Foods with a high GI are typically stored as fat, especially if you consume too much of them and fail to work out. Low GI foods release glucose very quickly and are likely to give you the energy boost you need to exercise.

Now, you will find that there are a variety of foods under the low GI’ category each with its own pros and cons. The idea here isn’t to tell you which foods to eat or not eat but, rather, to give you a starting point.

If your knowledge of nutrition is limited and you do not know how to go about formulating the right diet, begin here.

2). Fats

fats in bodybuilding

Fats always get a bad rap. But it truth there is such a thing as good and bad fats. However, when it comes to bodybuilding cutting diets, you need to cut down on any and all fats, good or bad. You are better off looking to carbs for energy. Bring your intake of good fats down to 20% or less and you should be fine.

3). Carbs


Carbohydrates are an essential component of every bodybuilder’s diet. You need to prioritize complex carbohydrates that not only release energy slower but also decrease the chance for fat storage.

Notable examples include oatmeal, yams, and sweet potatoes.

Carbohydrates are best consumed at times when you expect to be the most active, such as before and after an intense workout where your body really needs the energy.

Consume your carbs in moderation. Remember that you are trying to create a calorie deficit.

Of course one shouldn’t forget about their cheat meals. Most of you know by now why cutting diets are so difficult. The moment you begin to restrict your meals for the sake of achieving a calorie deficit, intense cravings kick in.

Those intense cravings have been the downfall of so many would-be bodybuilders. But you do not have to let them beat you down.

Take one day out of every week where you give into those cravings and eat whatever you want. That is a cheat meal. It will boost your morale and help you overcome the mental rigors of dieting.


Do not get swept away by fads. There are plenty of detail-oriented bodybuilding cutting diet eBooks and programs on the internet, and one assumes they are being marketed and sold as products because they work.

However, try to remember that every person’s body is unique and just because a particular cutting diet worked for someone else doesn’t mean it will work for you.

Focus on understanding the principles. And then find a bodybuilding cutting diet that specifically works for you.

Building A Proper Bodybuilding Nutrition Program

Building A Proper Bodybuilding Nutrition Program

In bodybuilding, the key is proper diet and exercise. Bodybuilding is not only for those who want to lose weight, but also for those who want to gain muscle definition and mass. Physique athletes and bodybuilders are mocked for obsessing over diet plans and exercise routines. We weigh foods, count calories, and try to break down meals into smaller ones. However, proper bodybuilding nutrition and planning is the key element in a successful bodybuilding routine.

There is a science to what we eat to build muscle, shred off unwanted fats, and build the best physique appropriate for every individual. A group of scientists and researchers specialize in research to understand proper bodybuilding nutrition. The studies have developed several methods and have proven to be effective throughout the years.

Body build-up

There must be nutrient-dense food which is rich in vitamins and minerals, and fiber-rich food included in the diet. These are not only good for the health but are also essential for muscle growth. Green leafy vegetables are also a must every day. Top athletes and bodybuilders consider food as their fuel in their daily workout. Food is better when it is in its natural state.


Our recommended protein powder(We highly recommend using protein powder for maximum muscle growth!)

Dymatize ISO 100 Whey Protein Powder Isolate, Fudge Brownie, 1.6 lbs

While amino acids are the building blocks of protein, in turn, protein builds up the muscle. An individual’s needs vary from another. For instance, a minimum of 30-40 grams of protein is the amount that is optimal in muscle-building. From there, the amount will go up or down depending on the person’s body weight.

There are different suggestions on how many times a person must eat in a day. However, some suggestions are not applicable to everyone. People have varying needs, lifestyle, and preferences and eating habits. I recommend eating  4-5 times a day and making sure that each meal contains enough protein in it. You should always go for high-quality proteins.

In between those meals, branched-chain amino acids work wonders in bodybuilding. Leucine is a type of branch-chain amino acid and bodybuilders need about 3 grams of it per serving. It is equivalent to 30-40 grams of protein coming from regular meals. Leucine is also present in supplements, snacks, and shakes specially made for bodybuilders.

Sources of Protein

milk protein bodybuilding

Dairy is one of the most important sources of protein in our diet. Studies tell us that those who include more dairy products in their diet are healthier, leaner, and more muscular. Dairy products in their natural state have these three macronutrients: fats, carbohydrates, and protein. The amount of macronutrients you need depend on how the dairy products are filtered or processed. Whey and casein are also important components of milk protein which are also important in muscle-building and maintaining good health.

Aside from dairy products, animal-based sources such as eggs, lean meats (beef, chicken, and turkey) are also great sources of protein. The same is true with salmon, which, aside from protein, is also an excellent source of omega-3 acid.

Although protein supplements help, food is still the best source when in it comes to overall nutritional impact. Food that has not been processed and retains most of the essential nutrients is still the best option.



Apart from protein, carbohydrates are also important to give energy to the body. Again, the proper amount of carbohydrate intake depends on how hard a person trains. For instance, a person who trains three times a week would require more energy as compared to another who trains twice a week.

Carbohydrate sources

During workouts, it is important to eat the right types of food that will keep your stomach full. Low to moderate glycemic carbohydrates are the best options which can be taken from sweet potatoes and oatmeal. On the other hand, high-glycemic carbohydrates will give you a sugar rush but will quickly lower down, leaving a person hypoglycaemic and starving. Blood sugar will lower down and a person can lose focus and energy on the training.

It is recommended to maintain a ratio of 5:1 or lower between carbohydrates and fiber. For example, a loaf of bread containing 20 grams of carbohydrates and 5 grams of fiber has a ratio of 4:1. It is a ratio within the suggested range.

After a workout, eating a meal with high-glycemic carbohydrates and lower fiber is advised. This will replenish the reserves of the body’s carbohydrates. However, during other times, the carbohydrate and fiber intake must be balanced.

Power Breakfasts

After waking up, it’s perfectly okay to include a little bit more fat like eating whole eggs for breakfast. Oatmeal and yogurt also contains carbohydrates and lots of fiber. There are many people who try to eliminate carbohydrates but for those who train hard, carbohydrates are very critical.


water for bodybuilding

The human body is composed of 70% water. On regular days, I drink 8-10 glasses of water. However, when doing training, the human body requires more. To illustrate, in a CrossFit workout, training may be done in a room without air conditioning and profuse sweating is expected. A person can lose about a liter of fluid which is equivalent to losing a couple of pounds.

However, losing that amount of fluid also means losing electrolytes and sodium, which are required by the body to function normally. Cells get smaller when they are dehydrated. Any fluids lost during the workout should be replenished to maintain the body’s performance and overall good health.

Replacing with water is not enough. Studies show that drinking distilled water will take away more electrolytes when urinating. I recommend that you drink regular water. Adding a bit of salt in the water will help in replenishing the lost electrolytes.

Cheat Eating

cheat eating for bodybuilders

While strictly following your bodybuilding nutrition plan is recommended, there is nothing wrong with a slight deviation from your meal plan at times. There is a lot of mental stress that is associated with religiously following a meal plan. Try to schedule a cheat day, so you can utilize it as a release valve to recover. I found that this method actually helps in making a person stick to the overall training program.


It can be very difficult to start with training and changing meal preferences since it also means totally changing one’s lifestyle. There are no shortcuts in training. There must be a lot of discipline and patience involved. Depending on the program suggested by the nutritionist and the trainer, some training may take months. The entire training can be very demanding. It would require a lot of focus, dedication, consistency and determination.

It is best to consult with a trainer and a nutritionist first who can best recommend a proper diet and workout plan suited to a person. You should also recommended to talk to a doctor to make sure that strenuous physical activities and a bodybuilding nutrition program diet will not be detrimental to your overall health.


Healthy Fats For BodyBuilding

For many of us, the idea of fat relates to fatty strips of bacon, oily and cheesy pizza, chicken skin dripping with fat, steaks with large chunks of fat, greasy french fries, a big oozy cheeseburger or any golden brown deep fried food. It is true, all of these have fats. Many of these fats are unhealthy. Are there any healthy fats for bodybuilding? There is more to fats than just unhealthy food.

 Elimination of Fats

It feels like there has been a brainwashing exercise going on! It has probably done a lot of damage to how people perceive fats in their diet. To put it simply, it seems that all fats are bad. The idea that is being strongly advocated by the slimming industry is simple. That idea is that any fat is a problem. They believe fat should be eliminated, if people want to reduce their body fat. It is almost as if there are no healthy fats for bodybuilding.
This means that many food companies have gone out of their way to remove fats from their foods. Also some have even replaced them with sugar or artificial sweeteners, which are not good for you either. The processes utilized for removing fats from food could even have effects. Those effects include removing other valuable nutrients and compounds.
The idea that all fats are bad has made its way into the bodybuilding industry. There is a concern about having fats in diets as it is perceived that they will lead to the accumulation of fat in the body. That type of thinking has led to the removal of fat from protein powders. Which involves heat treatment, chemical washing, and hydrolysis processing to remove valuable anti-inflammatory compounds.

 Are there good fats?

For many in the industry who have been doing a little more research, it is not difficult to see that in fact there are a number of fats that should be considered as important elements in a bodybuilders diet. Fats have the potential to bring some great results for bodybuilders if used appropriately.
Fat can be a valuable energy source, which enables the generation of energy over an extended period of time. Fats are also part of the walls of our cells which allow nutrients in and waste products to go out. They are also a contributor to processes for the regulation of body processes, including heart rate, blood pressure, blood clotting and the nervous system.
There are also vitamins that rely on fats to enable their transport to the tissues in the body. This includes vitamins A, D, E and K. It is important to have a closer look at these fats and see what contributions they make. Try to get these fats into your normal diet. It also seems that it is worth considering how these will be included in a bodybuilding supplements program. So what are the healthy fats for bodybuilding?

 Omega 3 Fatty Acids

healthy fats bodybuilding
These are probably the most important and valuable fats that we should be considering. These are a form of polyunsaturated fats although they do tend to have a category of their own because they are so important to body health. Omega 3 fats can help prevent muscle breakdown and they are great for joint health. They have excellent anti-inflammatory properties with the ability to play a very valuable role in developing and maintaining healthy cells. This is done through strengthening the cell membrane and ensuring cells are able to retain their shape.
Fish oil supplements are a well-known source of essential omega-3 fatty acids. Omega 3 fats have also been identified as playing an important role in the production of compounds called prostaglandins and resolvins. These compounds play an important role in improving the flow of blood in the body and also reducing inflammation. These benefits are two important considerations for bodybuilders. Inflammation is the part of the bodybuilding process related to tissue building but it will impede the recovery process for muscles if it continues for an extended period of time. Omega 3 fats should be part of the supplements program for any bodybuilder or athlete.
If you wanted to supplement using natural foods as well, then fatty fish, such as mackerel, salmon, and herring are rich in omega 3. They are also found in walnuts, almond butter, flax seeds, fish oil, avocados and flax oil.

 Polyunsaturated fats

cottonseed oil
Polyunsaturated fats are found in vegetable oils, as well as sunflower and cottonseed oil. They tend to be a little less stable and more vulnerable to turning rancid than mono-unsaturated fat sources. Polyunsaturated fats tend to remain as liquids at room temperature where some mono-unsaturated fats will become solids.
Polyunsaturated fats are able to help prevent your body from developing insulin resistance, which can be a precursor to diabetes. It is thought that large quantities of mono-unsaturated fats could actually exacerbate insulin resistance.

 Monounsaturated Fats

monounsaturated fats
The body is able to process monounsaturated fats efficiently. They are a good source of calories and will provide energy during heavy periods of training. One problem that many people face is the reduction of the quantity of saturated fat they consume. By replacing these with monounsaturated fats there will be an improvement and long-term it will lead to benefits in heart health, which will be beneficial to bodybuilders.

Monounsaturated fats have also been shown to increase the sensation of being full for longer. It has some impact on reducing variations in blood sugar levels. Bodybuilders can experience this during heavy workouts where they find there is an impact on energy levels and this could be accompanied by a craving for carbohydrates. An additional benefit is that monounsaturated fats are also effective in improving the absorption of the fat-soluble vitamins that come from vegetables.

If you are looking for simple ways to get them in your diet, monounsaturated fats are mainly found in natural foods like nuts, avocados, olive oil, grape-seed oil, and canola oil. Olive oil is one of the best sources of monounsaturated fat. Peanut butter is also high in monounsaturated fats.
If you are looking for a food to include in your diet that is high in good monounsaturated fats then avocado is ideal. It promotes feeling full and helps to curb appetite while also giving you fiber and plant sterols that are great for reducing the levels of bad cholesterol in your blood. Maybe have it with extra virgin olive oil and some apple cider vinegar with your mother and do your health a favor.
 Monounsaturated Fats Conclusion
It is important to remember that unsaturated fats are more beneficial in promoting good health, compared with saturated and trans fats. However, they are still able to cause a gain n weight if they are taken in large quantities. However, most of these sources of fats will be part of dishes rather than the main dish, so there isn’t much chance of them being over-consumed.

 Saturated Fats

It is possible to include some saturated fats in a diet. Make sure to monitor what they are and how much you have, but they are a quick source of energy. Try to remember that saturated fats are more likely to be stored as unwanted body fat. If you are looking for a natural food which could be a healthy source of saturated fats you could consider coconut better which contains fiber.


If you are a bodybuilder you should eat clean as much as possible. Diets made up of natural, unprocessed, whole foods and grains. When purchasing your supplements or protein powder consider what processing has occurred and how much the product will benefit you. It is worth paying some extra money to ensure that you get the full benefits from these healthy fats?

3 Ways That You Can Add More Bodybuilding Protein Into Your Diet


3 Ways That You Can Add More Bodybuilding Protein Into Your Diet

Getting bigger and adding muscle mass is a very big part of bodybuilding. Have you ever considered what you can do to get your body in the best shape possible? You will find that you can do a lot of things that would be common sense, but you also need to learn how to add bodybuilding protein to your diet. Always go for the best possible results for your body. You will start to feel very good because you have a new body that you built out of hard work. I always feel confident to show off or compete because of how big my body became.

Start With Bodybuilding Protein

Bodybuilding protein is the very first thing that you need to take care of so that you can get your body to start to grow. You will find that you can add a lot of weight really fast. When you’re packing the protein on,  you need to find the different exercises that will keep your body in the best shape. The only way to do this effectively is to break up your proteins into a few different categories. Every thing that you do will make your body much healthier, and you need to know how you can get your body to completely change.

     1. Eat More Protein

You need to have a very lean protein at every meal. A lot of people like fish and pork because of how little fat is on it. You can eat salmon at every meal and still be pretty happy with the way your meals taste, because it is very easy to add vegetables to your salmon. Cooking salmon can be done in a lot of different ways. Get more protein in your diet just because you chose to eat so much of it. You also have to be sure that you have planned how much of it you are eating. If you are only having one big meal, you need to make your portions bigger. If you are having a big lunch and dinner, you need to be sure that you have a smaller portion at each.

Types of Protein

Whey Protein

whey powder

Whey is probably the most well known protein by weight lifters. It helps encourage muscle growth and sometimes fat loss. It can absorbed a lot quicker than other proteins. People tend to drink it in shakes and right after a good workout. Whey usually comes in powdered form, and is about 20% milk.


 Milk Protein

milk protein

Milk has about 3 percent protein in it. Milk also has the 9 vital amino acids we need. Don’t worry there are plenty of ways to get this type of protein. It can come in protein bars and almost all shakes. The other way to get it is just by drinking natural milk from your everyday grocery store. Milk can be a game-changer in your protein packed diet.


 Egg Protein

egg protein

Did you know in the average large egg there is 6 grams of protein? Eggs also contain all the vital amino acids necessary for protein synthesis. Apparently 6 grams is 11% of men’s daily intake of protein, but that’s not for bodybuilders. Scientists also have started dismissing claims of eggs having a role in heart problems. With all that being said eggs are definitely a good source of protein. Especially if you eat them with your everyday breakfast.

Regular Meat Protein


Chicken 4oz, 36g of protein


Beef 4oz, 28g of protein


Fish(salmon) 3oz, 22g of protein


Turkey 100g, 22g of protein

    2. Replace Meals

You can add protein to your diet really easily by just replacing meals. There are a lot of people who are going to find that they can make their shakes every day to have for breakfast and lunch. It takes seconds to do this, and it makes you a lot healthier. Imagine getting nothing but lean calories into your body, and you can go on about your workout. You might never have tried meal replacements, but this stuff really works. You feel good because all you did was drink a shake, and you just go on about your day as if all you did was have a glass of milk. It is simpler than anything else you can do for these meals.

Lift Carefully

bodybuilding lift

You have to be sure that you use a special back brace so that you can lift safely. Be sure that you have planned to lift in different ways that will make your body that much healthier and stronger. Target your arms one day, pecs another day, and legs another day. You will make slow progress on each part of your body. I find that it is much easier to keep up with your program because you are not stressing your body out so much.

Get Some Cardiovascular Work In

You need to have some kind of cardiovascular conditioning if you wish to remain in good shape. Cardio is easy just go for a run or swim. You might not have noticed that many people do this! Just because you do not see them do it at the gym, doesn’t mean it’s not happening. You have to be sure that you have figured out what they are doing that you would want to do. This is not going to make you build muscle mass, but it is going to help you have all the energy that you need to build muscle mass. You will improve a lot faster because you are in good overall shape.

Reduce Stress

Your body cannot improve if you are stressed all the time. You have a lot of things that are very hard to do if you are stressed! Don’t let yourself drown in stress. Even if you are working out, you are not in good enough condition to have what anyone would consider a proper workout. You will start eating poorly, and you will not make the gains that you were hoping to make. It makes sense for you to take breaks, calm yourself at the end of the day, and make sure you get on a routine that helps your body acclimate to this new lifestyle.

   3. Use Protein Supplements Where Possible

You might have just gone out to have a shake with some friends, but most places will actually sell you some kind of protein booster that will make it much easier for you to get the protein you need into your shake. I always feel great because I’ve done so much work during the day. Now I can support my muscle growth by adding supplement protein in my diet. You can go back to the gym the next day ready to workout and add more muscle mass to your body.

Continue Lifting

You can always improve, by staying consistent. People who are lifting consistently will always see some kind of small gain. You may not have the best gain of all time, but you will see results. The gains you get will make your body feel and look better. You can see it in the mirror, and you cannot get complacent by stopping because you think you have reached the mountaintop.


You can add muscle mass to your body every day! Make sure that you try all these techniques to make your body look great. Each thing that you do makes you feel like you are in much better shape. You will begin to notice that you are seeing consistent gains. If you want to look and feel your best while having a lot of muscles to show off, follow the blueprint above.