The right meal plan can help you gain or lose weight or be healthier. This beginner’s guide will help you get started if you have never attempted meal planning.
It doesn’t matter if you want to gain or lose weight; how you train is just one part of your plan. You can get the best results for your body by combining your training with meal plans that will power your hardest workouts.
You can find a meal plan to help you lose weight quickly or bulk up on the best foods to build muscle. However, some things remain constant: It is better to eat easy-digesting carbs and fewer fats during and after your workouts to increase energy and improve muscle growth. No matter how you approach these details, the most important answer to “what should I eat?” is the same. What should I eat? These healthy meal plans will help you get there!
Bodybuilding Essentials Grocery Liste
- Protein: protein powders; egg whites, whole eggs and white meats; white fish, white yoghurt
- Starches: Brown rice and quinoa, potatoes, yams and whole-wheat pasta.
- Fruits/vegetables/legumes: Tropical fruits, berries, green/fibrous vegetables, beans
- Oils: Coconut oil, olive oil, nuts/seeds
5 Pillars Of Bodybuilding Nutrition
Listening to your body is key to achieving your fitness goals. When you combine healthy eating with a dynamic exercise program, you get the best results.
These five pillars of nutritional guidance can be used as a guidepost to help you along your journey.
- You can gain muscle and lose weight by eating three meals per day. Many people find it more efficient to eat multiple small meals. Healthy snacks distributed throughout the day will help you fuel your body and keep your blood sugar levels in check. Your metabolism adapts to the training stimulus.
- Avoid processed foods: It’s important to limit high-calorie and nutrient-poor food from your diet. You’ll notice a difference in your workouts, your cravings, and your reflection! This will make it easier for you to stick with your meal plan.
- Keep Hydrated: Consume water and other calorie-free drinks to maintain peak performance. Sugar-laden drinks can sabotage the body’s defence system. Craving sweet drinks? A lifesaver is a low-calorie branched-chain amino acids blend.
- Plan Your Carb Intake. There are two types of carbs: starchy carbs that increase blood sugar quickly, such as bread and rice, or non-starchy carbs, like vegetables and fruits. These carbs have higher fibre content and slowly raise blood sugar. Your carbohydrate intake should include non-starchy carbohydrates. It is important to know when starchy carbs should be consumed. These carbs are best eaten before or right after your workout. You can then use them to fuel or replenish muscle glycogen.
- Get Plenty of Lean Protein: Eating protein every few hours can increase muscle growth and stimulate fat-burning hormones. It is the only macronutrient you will measure. High-protein foods should always come first, but quality protein can be a healthy and easy way to reach your daily protein goals. To help you fuel your nighttime gains, consider consuming whey protein in between meals or a slow-digesting protein in a shake/pudding.
The Beginner Bodybuilder Meal Plan
Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat
This plan is for bodybuilders new to the system who want to be healthy and perform hard workouts. This template is based on an active male of 150 pounds. However, it can be adjusted to suit your needs and size. It is low in carbohydrates and high in protein. The emphasis is on nutrient-rich foods to improve overall wellbeing.
- Meal 1 – Breakfast (with some starchy carbs).
- Meal 2: Snack (low-carb)
- Meal 3 – Lunch (low carb)
- Meal 4 – Post-workout snack/shake (containing starchy carbohydrates)
- Meal 5 Dinner (containing starchy carbohydrates)