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Home » Diet & Nutrition » Sample Bodybuilding Diets |
Planning the correct muscle building diet is vital if you want to increase your LBM (lean body mass) without gaining too much unwanted fat in the process. We have some sample muscle building diets below to help you plan your own diet. The diets below are designed for weight and lean muscle growth.
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If you need some help creating a diet plan to suit your goals head over to the Muscle and Strength Forum and ask one of our experienced members!
Sample Muscle Building Diet:
| Meal | Food | Protein | Calories |
| Meal#1 7:00 |
30 grams of whey protein taken with water. 30mins later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice. | 60g | 550 |
| Meal#2 10:00 |
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas. | 45g | 400 |
| Meal#3 1:00 |
150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit. | 35g | 500 |
| Meal#4 4:00 |
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits. | 40g | 500 |
| WORKOUT | |||
| Meal#5 6:00 |
Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine. | 40g | 350 |
| Meal#6 7:00 |
Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables. | 40g | 550 |
| Meal#7 10:00 |
Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein) | 30g | 160 |
| Totals: | 270g | 3510 | |
The above muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals. If you have any questions about this diet head over to the Muscle and Strength Forum and ask one of our experienced members.
Sample Mass Gain Diet Plan:
| Meal | Food | Nutrition |
| Meal#1 |
3 buckwheat pancakes (4in diameter) 2 large eggs 6 egg whites 1/2 cup of applesauce (unsweetened) |
617 calories 45g protein 71g carbs 15g fat |
| Meal#2 |
6oz skinless chicken breast 8oz sweet potato 1/2 cup mixed vegetables |
475 calories 45g protein 66g carbs 4g fat |
| WORKOUT | ||
| Meal#3 |
6 tablespoons whey protein 10oz skim milk 1 orange juice 3 low fat biscuits |
835 calories 43 protein 131 carbs 13 fat |
| Meal#4 |
5oz lean steak 2 cups of couscous 1/2 cup of carrots 3 teaspoons of steak sauce |
576 calories 46g protein 68g carbs 11g fat |
| Meal#5 |
1 1/2 cups low fat cottage cheese 1 cup brown rice 1/2 cup pineapple |
608 calories 43g protein 65g carbs 16g fat |
| Meal#6 |
1 large bagel 4 slices of roast beef 3 slices low fat cheese Sliced tomato Lettuce 1 teaspoon low fat mayo |
567 calories 45g protein 67g carbs 9g fat |
| Totals: |
Calories: 3678 Protein: 268g Carbs: 468g Fat: 68g |
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Thanks to Muscle and Fitness Magazine UK for this diet.
Again, the diet program is designed for a 180 pound man. The plan above is for a morning workout, but meals can be switched around for someone who works out in the evening.
Base Muscle Building Diet:
| Meal | Food | Protein | Calories |
| Meal#1 | 40 grams of whey protein mixed with 300ml of water. 30mins later, spanish omelette using 2 whole eggs and 4 egg whites. 2 pieces of brown toast with margarine. | 60g | 620 |
| Meal#2 | Weight gainer shake. 30 grams of protein, 40 grams of carbs, 5 grams creatine. 1 banana. | 30g | 380 |
| Meal#3 | Ground beef chilli with brown rice OR 150 grams grilled chick or pork with brown rice. | 40g | 600 |
| Meal#4 | Weight gainer shake which includes 30 grams of protein, 40 grams of pure carbs and 5 grams of creatine. | 30g | 350 |
| WORKOUT | |||
| Meal#5 | Post workout shake. 40 grams whey protein, 30 grams dextrose, 5 grams creatine, 5 grame L-glutamine. Have as soon as possible after your workout. | 40g | 450 |
| Meal#6 | Post workout meal. 200 grams of chicken or beef, 100 grams of green vegetables, 1 whole baked potato. This meal should be eaten about 1 hour after your workout. | 50g | 550 |
| Meal#7 | Before bed protein shake. 30 grams of whey protein mixed with water. | 30g | 120 |
| Totals: | 280g | 3070 | |
This is a base muscle building diet becuase you can use it as a base to build your diet on. The calorie intake is just over 3000 which is fine for someone around 160 pounds, but calories and protein intake must increase as bodyweight increases.
For even more diet and nutrition resources see our comprehensive Diet and Nutrition articles section and the huge Muscle and Strength Forum.
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