The Beginner's Fast Track Guide To Building Muscle Part 2 - Eating Like A Bodybuilder

In part one we looked at building the right fitness fundamentals. Now it's time to get nutrition sorted! Learn how to eat like a bodybuilder to maximize lean muscle growth.

Bodybuilder's DietRead part 1: Beginner's Fast Track Guide To Building Muscle Part 1 - Developing The Fitness Fundamentals

Eating like a bodybuilder is easy right? After all, it’s only 6 meals a day, involving cooking, preparing, weighing foods, shopping, figuring out how many calories you need to grow and not to mention eating all that food.

So by now I hope you realize I was being slightly sarcastic with the above paragraph. Eating like a bodybuilder is not easy and is by no means an overnight process in which anyone can do it. It takes time, patience, dedication and an enormous passion to build muscle, lose fat and or transform your body.

But if you are just starting out in fitness and you cannot even imagine yourself eating 6 meals a day right now, don’t worry it’s not as hard and overwhelming as it may seem and with the proper guidance and direction, you should be eating like a bodybuilder in no time at all. That’s where I come in.

If you know anything about me, you might know that unlike most people out there, I started out in fitness by searching Google on how to build muscle just like every other Average Joe out there (no pun intended). So I know just how frustrating it can be in the beginning. Now, it didn’t take me long to start eating like a bodybuilder or even later become a certified trainer and fitness model champion, but let’s just say I was a little more motivated than the average person and I am very obsessive compulsive about things.

But now, I am in a very good position to give back and teach some effective techniques at fast tracking the bodybuilder diet for those of you still struggling with this. Are you ready to fast track into the bodybuilder’s diet? Good, let’s get started.

Nutrition…Is There a More Boring Topic?

Ok, so I realize that to most people looking to build muscle, nutrition sounds like the most boring topic in the world and to be honest, when I first started out I felt the exact same way. It was a few years before I started to watch what I ate and began to incorporate a more regimented diet and nutrition intake and it was at that point that I realized just how important nutrition is.

I know your excited about lifting weights, gaining muscle and impressing that girl you’ve had your eye on for a while (I realize there’s more reasons than that, but that seems to be the most popular one) but if you give your nutrition just as much attention as your workouts, you will dramatically increase the results you are currently getting.

Think of nutrition like gasoline for your car; first of all, if you don’t give your car gas (feed your body properly) it won’t run for too long (you won't have the energy to workout). The more ‘gas’ you give the car, the further you can travel just like the more nutrition you consume, the more energy you can expend in your workouts. Make sense?

Now obviously, we have to balance that intake as, just like if we fill a gas tank too much, it overflows, the same goes for our fat stores in the sense that if we eat more than we need to gain muscle, our fat glycogen stores can overflow and spill into our fat cells. Don’t worry; I am going to give you a quick and easy method to determine your calories before the end of the article. I will also provide you a step-by-step plan to get on track to the bodybuilder’s diet in just 4 weeks.

Let’s first go through my favorite subjects…the mistakes! You need to be aware of the common mistakes most people make when trying to develop the bodybuilder’s diet.

Bodybuilding Diet Mistakes

Mistake #1 – Trying To Change Too Much Too Fast

Everyone lacks patience including yours truly, but you need to trust me when I tell you that changing too much too fast will not lead to anything good. Most times, if you try to jump from eating 2-3 meals a day to 6-7 meals a day, you might not experience the best results and when you’re not eating you will probably be spending the majority of your time in the bathroom (sorry, but its true).

Baby steps works best and small progressions are much easier and less overwhelming. Besides, if you make things too difficult, you might just quite because it’s not fun anymore which is the one thing you want to avoid.

Mistake #2 – Spending Too Much Time in The Kitchen

Don’t get me wrong, the kitchen will be the place you spend a lot of your time outside of the gym, but what most people do wrong is spend too much time preparing food. You need to know how to maximize your efforts so that you are not spending too much time cooking more frequently than need be and I have some killer tips to have you prepare all your weekly meals in under 3-4 hours a week.

Mistake #3 – Reliance on Supplements

Reliance on supplements is one of the worse things you can do in the beginning because your body simply doesn’t need them. Now there are some essential ones that you need, but for the majority, there not worth it at this stage and sometimes not even as you progress. Your body will respond very well to simply changing your eating patterns when you start eating more quality foods in larger quantities. Take advantage of this time and save your cash for fresh food that your body was designed to have.

Mistake #4 – Not Being Fully Committed

Unfortunately, everyone will hit a point called the crossroads of the fitness lifestyle where they need to choose between old habits and new habits. If you begin eating healthier and start the bodybuilder’s diet, but are still consuming fast food, cookies, chips and more than enough alcohol, I’m sorry to say, but you will simply cancel each other out and you will not end up any better than you were before.

I am not telling you that you cannot enjoy your favorite foods now and again, but you are going to have to make a conscious effort to limit the bad intake and focus on the good intake. That’s just the way it works but you will be much more satisfied with the results and soon it will not feel like a stretch or an inconvenience.

Mistake #5 – Where’s The Variety?

One factor that makes most people quit the so-called bodybuilder’s diet is the fact that every meal seems to be chicken, rice and veggies…chicken potato and veggies…chicken and…well you get the idea. The key to sticking to your nutrition plans is to avoid boredom and tasteless meals. Sure at first it might be hard to think of new ways to prepare meals, but just do quick searches online to find healthy meal recipes and you will benefit big time from that.

Always try and include a variety of meals but following the same nutritional breakdown (amount of carbs, proteins and fats).

The 4 Week Fast Track Plan to Eating Like A Bodybuilder

Remember we said baby steps right? I am going to assume that you have just started out in fitness and you are looking to start eating like a bodybuilder but have never attempted it. For those of you already ahead of the game I congratulate you and I urge you to still check through the plan to see if there is something you can pickup and use to get even better results.

Each week has small progressions I want you to apply to start eating better and achieve amazing results from. Let’s get eating like a bodybuilder!

Week 1:

Food Inventory: This week I want you to go through your cupboards and fridge and start to weed out all the bad food that you are positive will not have good affects on your results. You can keep a few as a reward at the end of each week, but generally, whatever is in your cupboards or fridge, you will eat eventually. Don’t make it harder that it already will be.

Meal Frequencies: If you have not already, I want you to make every effort to have 3 solid meals a day for breakfast, lunch and supper, spaced out by about 5 hours. Yes you will need to eat 6, but for now we will work up to it.

Vegetables: I know, I know, I probably sound like your mother…but you have to eat your vegetables. Veggies are filled with vitamins, nutrients and minerals and believe it or not, they are just as powerful at helping you build muscle as chicken and egg whites are! This week, be sure to consume at least 1 serving of fresh vegetables (not canned which is loaded with harmful preservatives and salt). I would include this in your supper if you only have one.

Protein Powder: Go online or find a store near you and order yourself a good protein powder. The idea is next week, when you add in more meals, we will be substituting whole food for some powdered protein to make it easier to eat and to digest. Make sure the protein powder is primarily proteins. Do not get a weight gainer or something loaded with fats and carbs. Look for a protein powder that has about 20-25 grams of protein per scoop, 2-5 grams of carbs and 1-3 grams of fat. That is ideal for this purpose. Order it or buy it now, so that you have it for next week.

Macronutrient Split: A macronutrient split is the amount of carbs, fats and proteins that will make up your caloric and food intake. We will figure out the best one in week 2 but for now, just stick to eating 3 meals a day and try to eat a variety of foods and never eat just one thing alone (such as eating a big plate of pasta without meat or veggies).

Caloric Intake: You will eventually need to calculate your calories, but for week 1, I want you to simply record how much you have eaten of each type of food. Then at the end of the week, be sure to take an inventory of approximately how much you ate over that week and determine how many calories you are taking in.

Food Preparation and Shopping: At the beginning of every week, make a list of foods you need to get (healthy choices of course) and go to your grocery store and stock up for the week. Avoid shopping throughout the week by getting everything you need for the entire week. Also, make an effort to prepare your next day meals the night before and pack in Tupperware so that you have them ready to eat. Also set your watch to eat every 5 hours for 3 times throughout the day.

Week 2:

Food Inventory: So, this week your cupboards should be stocked with less bad foods and more good, but you also might notice you run out of food quite fast eating more frequently and regimented right? This week, go through your cupboards and look back on your list to what you ate in the previous week and be sure to adjust your next shopping list accordingly (more of a certain item, less of another, etc).

Meal Frequencies: This week, keep eating the 3 solid meals a day, but try and include slightly more meats or proteins such as fish, cottage cheese, egg whites, eggs and lean cuts of red meat in at least 1-2 of your meals.

Vegetables: Last week we focused on at least one serving of veggies, but this week I want you to get 2 serving of veggies with two of your solid meals. By the way, veggies don’t have to be plain. Most times, I steam my veggies for about 7 minutes, then I will coat them with some lemon juice or olive oil or apple cider vinegar and for those of you who like the basics, you can use low sodium salsa.

Protein Powder: Now it’s time…time for the famous bodybuilder drink…the protein shake! Last week you should have purchased a protein powder and depending on where you bought it, they should have included a shaker bottle. If you didn’t get one, go and get one now because you will need it. This week, I want you to have 1-2 scoops of protein powder between breakfast and lunch as a snack. Simply mix with water or very low fat milk if you can handle lactose and have about 2.5 hours apart from your breakfast. This will bring your total daily meals up to 4. Try and include some mixed nuts as well if you can.

Macronutrient Split: Focus on including one protein source, one carb source and one fat source in at least your breakfast. Here is a quick list on which foods provide which sources of nutrients:

  • Protein - Chicken, fish, beef and turkey.
  • Carbs - Brown rice, whole wheat pasta, whole wheat bread and oatmeal.
  • Fat -  Olive oil, almonds, cashews and walnuts.

The other two meals can be the same as last week, or you can try to do this for all your meals but at the very least, you need to do it for 1 meal for week 2.

Caloric Intake: For this particular article, I want you to focus on muscle building, so a caloric surplus is required but for now we will not worry about how much you need to eat. Simply including a slight increase every week through quality protein and healthy fats and just the act of eating healthier will be enough to get you gaining muscle and seeing a much improved physique. Naturally, adding in the protein powder in meal 2 will give you an extra 100-200 calories each day and if added in nuts could give you an overall increase of 200-300 calories per day.

Food Preparation and Shopping: Again, go shopping perhaps on the Sunday before the next week begins with your shopping list and stock up for the week. Then I want you to prepare your food for 3 days in advance. That simply means, cooking enough chicken/meats to last you 3 days (any longer than that and the meat can spoil). Then store in a Tupperware container in the fridge so that each night you have access to cooked chicken without having to re-cook every night.

Week 3:

Food Inventory: Now that you have a list of foods that I gave you for reference in week 2, I want you to cross-reference that list with the foods you currently have in stock. Start to notice which foods you are missing and include in your weekly grocery list.

Meal Frequencies: This week, I want you to continue consuming 3 whole food meals a day, but this week I want you to include 2 meals that contain a higher protein source with the protein’s found in the table above.

Vegetables: Alright, we are now going to include veggies in every other meal. Are you ready? Breakfast, lunch and supper should all contain at least 1 serving of veggies. Suck it up.

Protein Powder: Last week we introduced 1 protein shake between breakfast and lunch but this week we will also include a second protein shake between lunch and supper. Again, this should be consumed about 2.5 hours after lunch and about 2-3 hours before having supper.

Macronutrient Split: In 2/3 of your whole food meals, be sure to include a carb, protein and fat source as mentioned in week 2.

Caloric Intake: Again, with the added protein powder and including more food sources, your calories will naturally increase by another 300-400. Those increases should be helping your strength and energy levels in your workouts.

Food Preparation and Shopping: You know the drill…back to the grocery store, prepare 3 days worth of meals and organize your time effectively.

Week 4:

Food Inventory: By now, most of the junk food should be cleared from your pantry and you should have a better idea of what is a good choice and what is a bad choice. A good rule of thumb is to save a cheat meal for the end of a week of working out and pick it up from the store the day of your cheat meal or if you can, go to a restaurant. That way, you don’t always have bad food choices surrounding you but rather only enjoy them on occasion.

Meal Frequencies: Guess what? We are up to 6 meals this week! That is the typical meal frequency of the average bodybuilder and you are now eating like them. This week consume higher amounts of protein in all 3 meals. Last week was 2/3 so this week your addition will be towards the meal that didn’t get applied.

Vegetables + Fruits:  We are already eating all our veggies by this week so now naturally you need to eat more. Haha. Don’t worry, its not that much more. I want you to include 2 servings of veggies for at least 1 meal preferably in your supper, replacing some of the heavier carbs (rice, pasta, bread) with fibrous veggies. I also want you to try and include a serving of fruits for every protein shake snack you have. Fruits like apples, pears, oranges and bananas are excellent sources and all count as 1 serving.

Protein Powder: This week, include another protein shake 2-3 hours after supper. Only consume 1 scoop as it will be near the end of the day when your body will not need an abundance of calories since you will be soon sleeping. This will make a total of 3 protein shakes between all three solid meals.

Macronutrient Split: No excuses this week. You need to include a carb, protein and fat source at each of your solid meals. I should mention, your protein intake should be relatively the same for each meal but your fat intake should be no more than 10—15 grams each meal and your carbs should be tapered throughout the day where you eat more carbs in the morning, slightly less at lunch and even less at supper.

This is great for providing constant energy throughout the day without over-consuming them at night which will create the most potential for fat gain. We want to avoid this as much as possible so consuming carbs earlier on in the day will be a good preventative measure. Also, do not consume fruits with your final protein shake at night for obvious reasons.

Caloric Intake: By now you should have ample amounts of calories coming in to allow you to lift more weights than before, recover faster and build more muscle. If you are still a beginner there is not an immediate need to calculate your calories required, but if you are interest, the table below can give you some good information on how to do that. We determine our Baseline Caloric Intake based on our BMR number. So, what we want to do is calculate the amount of calories we require based on our BMR, our activity level and a few other factors.

Here are a few formulas you can use to determine your baseline caloric intake. Feel free to use any of them as they all provide very similar results.

The Harris-Benedict formula uses height, weight, age, and sex to determine basal metabolic rate (BMR).

BMR = Basal Metabolic Rate - a number that represents your caloric need before factoring in activity level.

  • Men (BMR) = 66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)
  • Women (BMR) = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age)

TDEE = Total Daily Energy Expenditure Factor

  • Sedentary = 1.2 (little or no exercise, desk job)
  • Lightly Active = 1.375 (light exercise/sports 1-3 days/wk)
  • Mod. Active = 1.55 (moderate exercise/sports 3-5 days/wk)
  • Very Active = 1.725 (hard exercise/sports 6-7 days/wk)
  • Extremely Active = 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e
  • marathon, contest etc.)
  1. Calculate your BMR according to the provided formula
  2. Estimate your TDEE based on the given table
  3. Multiply your BMR x TDEE for total calories required per day
  4. Then add 500 calories to your total if you want to gain muscle

Below is an ultra efficient time saving method of determining how many calories you require based only on your bodyweight. This table is in no way a scientific process, but it is generally accepted and practiced amongst many people including myself.

This table has been adapted for Hardgainers, or people who are naturally smaller and have a hard time gaining weight and/or muscle.

Caloric Intake Based on Bodyweight (lbs) - Primary Goal

  • 10-13 x Bodyweight - Fat Loss
  • 14-16 x Bodyweight - Maintenance
  • 17-20 x Bodyweight - Muscle Gain
  • 20-25 x Bodyweight - Mass Muscle Gain

Unfortunately, there is no rule set in stone that works for each person. You have to learn from experience which one works best for you. You may gain easier than others and would not have to resort to a higher caloric intake. Or, maybe you have a really hard time gaining therefore would benefit from the Mass Muscle Gain goal.

Bottom line is that this is a fast way of calculation, but you can always use a more precise method that I shared with you above.

Food Preparation and Shopping: By now it should be obvious why it is necessary to prepare in advance. As you meal frequency increases, so will your time in the kitchen if you are not careful. Try preparing your meats for the whole week, but freezing half of the portions for the second half of the week.


Well that’s it; a 4 week plan on how to fast track to the bodybuilder’s diet. Follow the weekly plan and you will surely see some really good results and you will not have to deal with the frustrations of learning on your own the hard way. Fair enough?

All the best, Joey.

About The Author
I am a former skinny/out of shape guy who turned his entire life around by doing the same thing you are doing today…searching for answers to a better body.

57 Comments+ Post Comment

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Posted Fri, 04/17/2015 - 02:26
Iron health Sup...

Thanks for posting such an informative news with us. I really appreciate your effort and consciousness towards health. I am taking supplement from ironhealthsupplement we can also take this for lean muscle :


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Posted Sat, 02/21/2015 - 22:12
Nathaniel Rittner

I like the six meal start up for beginners however when I first started seriously lifting weights and gaining mass I didn't use any protein powder. I ate whole foods that were calorically dense such as lean proteins, carbohydrates and fats. I wouldn't recommend having three protein shakes to me that is a bit excessive I have done that before and the gas and flatulance was awful. I would recommend 3 squares meals breakfast lunch and dinner with two shakes one being first thing in the morning up on wakening and the 2nd after training. I would also suggest that having snacks such as nuts with fruits with Greek yogurt would boost total calories for the day as it also provides excellent vitamins and minerals plus protein and healthy fats with minimal carbohydrates.

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Posted Fri, 11/28/2014 - 06:18

Just wondering what would be a good workout and meal plan for vegans? I want to put on size and gain muscle.

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Posted Thu, 05/29/2014 - 07:59

I'm having a bowl of good old scots porridge oats and mixing two scoops of protien powder ( about 32 g of protien ) for breakfast ,Im hoping that is a good start to the day or am i wrong ?

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Posted Sun, 03/02/2014 - 13:43

I need to gain a little weight and a bunch of muscle mass. Calculated that I need to eat 2200 calories a day with the Mass Muscle Gain x Bodyweight. I will be doing only 1 cardio a week and 3-4 days of hard lifting. Does the 2200 calories include the -after workout recovery "meal" of approx 500 calories?

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Posted Sun, 01/12/2014 - 10:29

Should I still drink post workout protein (e.g..Anabolic Injection) after my workouts swell as the protein shakes and meals??

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Posted Wed, 08/21/2013 - 05:33

i am just starting in going gym

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Posted Sun, 08/04/2013 - 19:29

You may know bodybuilding, but you don't know basic grammar. You say "your" when you mean "you're"; "there" when you mean "they're". Sheesh! 2nd grade stuff, you know?

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Posted Tue, 07/02/2013 - 09:59

How does this sound?
Meal one- bowl of fruit with my morning coffee mix with regular almond milk
Meal two- 1/2 of plain regular oatmeal with an apple or banana and it is mixed with cinnamon and a scoop of protein and cup of unsweeten greentea
Meal 3- I was thinking just a can of tuna or chicken breast with some sort of vegetable like peas,green beans , or a potato etc.. or maybe a tuna salad
Meal 4-protein shake with regular almond milk
Meal 5- tuna or fish or chicken with vegges
Meal 6- 2 egg white mix with spinach or some sort of vegetable
Im 16 weighing at 165 i have recently lost 20 pounds and starting tommrow i will start doing this. I really pump to do this i go to the gym 6 days a week and also when im at school how can i keep this up?

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Posted Fri, 06/07/2013 - 11:09

Hey Steve,

I'm currently aiming to drop bodyfat and gain muscle at the same time. I know this will be a slow process, but i'm going to do it. So which primary goal of the calories should i choose?

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Posted Wed, 06/05/2013 - 06:37

Hi the article is really helpful and is pretty straight forward.
What I found helped me in the beginning was to use an online food database like
It is free and you can work out daily calories, macro nutrients and also logged what workout you have done and how many calories you have burnt off, (didn't really use the workout bit myself). It also has a great data base of foods from all supermarkets and you can add your own meals, recipes and items that may not be on the list. It was a great tool for me to use, but don't use it anymore as I am comfortable with what foods and nutrition I need, but it set me on the right track. Give it a try it is free and worked for me.

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Posted Fri, 05/24/2013 - 13:37
Satyajit Barman

first of all great article...keep it up..:)
i just wanted to kno...what should i stamina is very low,..i play football good but the only disadvantage is i can't run fast for a long...i exhausted if i ran for 5 min "constant".... :(
i love fast food "specially" chicken items
am not so much fatty like normal...
in these days sometimes i exercise at my home "running" "Dips" etc... :/

so according to u what should i do....coz after 1 months my inter school football tournament will gonna be start....... plzz....say something....i want guide for my fitness i hate Gym....

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Posted Fri, 04/26/2013 - 11:14

Also r sunday dinners good for when in working out it includes meat mash sausages roast potatoes veg n Yorkshire puds n gravy

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Posted Fri, 04/26/2013 - 11:10

Hi i were just woundering i have a fast motabalisam i walk every where wiv my daughter on my shoulders and i workout but do u think i can rip without all the food u say i need and suplements iv been working out for a week n do all u say but before i started working out i already had pecs they just wasnt big plus i dont want to be big just wana be my size but wiv a bit ov muscle

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Posted Fri, 04/26/2013 - 06:58

Hi i were just woundering i have a fast motabalisam i walk every where wiv my daughter on my shoulders and i workout but do u think i can rip without all the food u say i need and suplements iv been working out for a week n do all u say but before i started working out i already had pecs they just wasnt big plus i dont want to be big just wana be my size but wiv a bit ov muscle

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Posted Sun, 03/10/2013 - 16:17

I just started training to be a bodybuilder is it ok to eat junk food once a moth

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Posted Sun, 03/10/2013 - 15:29
Big T

Can anyone please help me out with a diet plan really struggling working away from home living in hotel's all week only a kettle for cooking gym not a problem training four times a week
Please help me
Big T

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Posted Fri, 03/08/2013 - 20:58

Hey, is it possible to gain muscle and lose fat if you're not relatively big. I am about 5'11, 170lb, and 17% body fat. Should I Combine this with intermittent fasting??

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Posted Sat, 02/16/2013 - 09:53

Could anyone give any names of a good protein powders that aren't nasty and meets the requirements specified above ?

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Posted Sun, 02/10/2013 - 12:02

Hi, i hav calculated tat i need avg 45g of protein per meal,isnt it kinda insane? I mean if i eat 6 meals per day(3 meals base on cooked food) and other 3 meals will be protein powder and it means 5-6 scoops per day(since 1 scoop contains 24g protein) . Isnt it too much of powder?

Joey's picture
Posted Wed, 02/13/2013 - 16:18

I would get as much protein from whole foods as possible first of all. Also, I would only eat around 1g of protein per 1lb of bodyweight to start off with.

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Posted Sun, 01/27/2013 - 09:10

Hi steve , i am 20 years old and my weight is near about 65kg . I have been training in gym since 6 months , my problem is that i have not using any kind of protein powder , i am very much confused .which protein powder will be good for me ? So please mention me some supplements so that i can buy !

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Posted Tue, 01/15/2013 - 15:58

hi, ive been reading alot of articles about starting a good diet to build muscles, and mixed nuts keeps gettihg talked about but how much should i be eating and is it best to buy a big pack of mxied nuts? also what is the best protein to buy as they all say they are the best?? just need some advice as putting on mass is really difficult

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Posted Fri, 12/21/2012 - 17:12

Hi Steve, I am struggling because I am at school and find it hard to get enough time in the mornings and what sort of things could I eat in school.

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Posted Mon, 11/12/2012 - 21:24

if u wanna really get big eat alot none of this 1 egg cornflakes shi. you cant get big without putting on the weight first to feed your muscles and then you can cut up for summer.
Morning- 6 whites 2 whole eggs with wheat bread.
9.00am - 5 weetbix 1 cup oatmeal
10.30 - protein shake
12.00 - chicken breast with rice or anything else.
2.00 - can of tuna
4.00 pre work out - nuts and bannana for energy at gym
5.30 - protein shake post work out- cannot eat after protein shake so i wait abit
6.30 - steak with rice or pasta / lasagna with chciken/ or anything that involves alot of meat.
8.00 - a snack or fruit or if hugry just eat again.
before bed time anything thats going to take you through the night when muscles are repairing - i eat a can of tuna with some salad or some oats or weetbix

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Posted Sat, 09/15/2012 - 00:40

Hey Steve!
What about the pre and pos workout meals? In this rotine i would be having the protein before my workout and then supper a lot later..

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Posted Mon, 09/03/2012 - 23:13

Lot of good info, and tries to keep it simple. Popular false belief about canned veggies is there are preservatives.. You can get no salt options and there are no preservatives added because they are air tight and cooked in the can.

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Posted Tue, 08/28/2012 - 13:31
Sourabh Agarwal

Hi Steve,

I've been following a 8 week workout program from one of the best power lifter from this website. I am on a stronger and a better week 5.

I would request you to guide me in using these valuable points from your article in inculcating the best habits in food and nutrition. My diet basically combines of Indian food with post workout protein shake. It's basically - breakfast ( different indian food) - lunch ( veggies, yogurt, rice and indian bread) - workout (protein shake and/or a chicken sandwich) - Dinner around 7-8 ( Any Indian food), before bed - Yogurt and or Banana OR Protein shake with skimmed milk.

Kindly let me know if I'm even on the right track to effectively being to utilize your program. Any advice would be immensely appreciated.


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Posted Wed, 08/15/2012 - 16:57

I've been having a protein shake and an orange first thing in the morning, then hitting the gym (normally for resistence + cardio training).

Then having another shake before bed as I hear it's a great way to repair muscle.

Then obviously the rest of the day consists of the type of meals mentioned in your article.

Does that sound about right?

Joey's picture
Posted Wed, 08/22/2012 - 15:51

Hey Matt,

That's certainly a good way to go about things. More important than the timing of your meals is the total amount of calories and macronutrients you take in per day.

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Posted Wed, 08/22/2012 - 17:09

Great thanks :D

At the minute I'm just taking in as much protein & nutrients etc as possible (within reason!) and am still yet to work out the right amount of calories I need to be taking in exactly.

Thanks for the feedback

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Posted Sat, 06/23/2012 - 07:56
Muhammad Faraz

I have been working out for last two years, but for last 6 months I have'mt gained anything, I have 62 Kgs of weight, below is my meal plan.
1 ) Breakfast :- one egg, one slice with peanut butter, one bowl of corn flakes
2) Lunch :- chicken, rice and now started to have curd and bought multi vitamins two days ago
3) in evening :- Corn flakes
4) befor going to workout eat one egg,
5) after workout :- half liter creamy milkpack + an egg

my workout is good as I try to increase weight time to time and focus on angle change afer every month, and focus on compound exercises, I cant afford protein shake at the moment please .

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Posted Fri, 03/22/2013 - 10:33

You are only eating about 1500 calories a day with this diet!! You will never gain size or strength eating like this I'm afraid. You need to eat tons more food than this. Try Breakfast: 6 eggs, 2 wholemeal toast with peanut butter. Forget corn flakes mate, they aren't really gonna help you! You need to be eating around 3 times as much food if you want to make gains, sorry.

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Posted Wed, 03/14/2012 - 08:33

Great article.

But would you recommend working out after or before supper?

Steven's picture
Posted Tue, 03/20/2012 - 13:21

You don't really want to workout immediately after a big meal.

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Posted Fri, 12/09/2011 - 20:42

I'm 25 years old an been a serious gym goer 4 a year an a half now, but i have hit a wall, I moved up weights quite quickly now I'm just lifting the same I.e bench press struggle around 75kg, an have been 4 months, was takin animal pump but stopped could that be why, pls help

Steven's picture
Posted Fri, 12/16/2011 - 14:50

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

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Posted Sun, 10/30/2011 - 12:01
Elliot Nicholls


I live in the UK and am currently at uni. Therefore I don't have loads of money and need cheaper ways to eat more. Do you know any cheap shops?

Steven's picture
Posted Mon, 10/31/2011 - 13:00

I recommend asking your question on the forum. You will receive some great advice.

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Posted Sat, 10/29/2011 - 11:15

The article was the reason why I gain mass.....but losses my abs...Why?

Steven's picture
Posted Sat, 10/29/2011 - 13:19

Most people find it hard to build muscle without adding a minimal amount of fat.

Steven's picture
Posted Mon, 10/31/2011 - 12:59

As I mentioned that's a normal part of muscle building for most. You either accept minimal fat gain, or accept slower muscle gain. It's your choice.

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Posted Sun, 10/30/2011 - 07:08

Really glad to hear from you....Now I'm beginning to grow mass but really having trouble with my abs disappearing....pls help!

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Posted Tue, 11/01/2011 - 04:55

Yah that is really true to my experience....I really appreciate every reply you've sending each time I made comments....

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Posted Sat, 07/20/2013 - 06:31
salman khan

what i am eating for my body for gym ?

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Posted Wed, 09/21/2011 - 12:21

hi all.need a little help.i am 41 and 5-10 weight 80kg.doing weights couple of years.not that you can this diet ok.morning 8am scoup and half protien a scoup and half rolled oats followed by 2 wheatwix and bannana.11 oclock bannana.12.30 sandwich.3.00 protien and rolled oats shake.6.00 dinner.10.00 protien and oats shake.i train 1 day on 2 off.was taking peanut buttter but getting big belly so will stop it.thanks for any help.marty

Steven's picture
Posted Fri, 09/30/2011 - 16:36

Hi Marty,

Do you know how many calories that is each day?

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Posted Thu, 09/08/2011 - 06:12

Hi my protein powder has 11 carbs per serving which you say should be 5 max per serving and my lunch and breakfast are quiet heavily carbed aswell is this a problem and the shake after super if im sleeping on carbs ? thanks in advance ben

Steven's picture
Posted Wed, 09/28/2011 - 14:34

Hi Ben,

A few extra carbs in a protein shake won't matter much. What you really want to monitor is overall daily calorie intake.

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Posted Wed, 09/07/2011 - 13:43
Greg Wyatt

Thank you SO much for this article! It's very clear and exactly what I needed to get started. But I do have one problem, I will be living in a dorm when I start this diet and do not have enough "meal-card swipes" to eat small portions throughout the day. I will have healthy foods to snack on between my meals in the dining hall, but I am not sure I will have enough to meet the guidelines of this article! Are there any suggestions you have as to an appropriate alternative or modification of the aforementioned diet plan?

Thank you for your time!