How to Create a Bodybuilding Diet

A frequently asked question we get is how to create the correct diet for building muscle. This article teaches you exactly how to do it.

Bodybuilder diet

Ok, so you want to get huge?! You get into the gym, pound weights till you have a big red head, go home and that’s it, you maybe think that all you have to do. Pump the weights. If only it was that simple.

Nutrition plays a very large part of recovery and growth. Without both you won’t put muscle on. Bodybuilding diets are constantly changing due to the increase of your muscle mass; if you put muscle on you have to eat more, if you lose muscle you need to eat less. So how do you keep an eye on what is happening inside the body?

Well, you have two means that would work. The first is the good old scales that sit gathering dust in the bathroom; you should monitor your weight to see if your goal to put muscle on is causing an increase in bodyweight. If the scales show that weight are staying the same or going down then its time to look at the diet and eat more. If the weight is going up then is it muscle? or is the stomach getting bigger? If it’s the stomach getting bigger then you are eating too much. But be cautious, you can expect to put some bodyfat on when trying to put muscle on, but you want to monitor that the dreaded fat isn’t going on to much.

Another good method of checking which is going up, muscle or fat is to use a set of body fat calipers. By using the calipers every two weeks that will show exactly what is happening, if muscle is going down due to not eating enough then that will show with the calipers and you will need to eat more. If the calipers show that bodyfat percentage is going up then you need to eat less. All good gyms will have a set of calipers and as long as the same person does the measurements every time you should be able to get a true reading as to what exactly is happening. Once you have obtained the amount of total millimeters and your bodyweight, the chart that comes with the calipers will show what bodyfat percentage you are. Now comes the clever bit. If you take your bodyweight in pounds and times it by the bodyfat percentage then that will come out with your total bodyfat. Then take this figure from the total bodyweight and that will give you a figure for your fat free mass. The figure is not all muscle but includes internal organs, bones etc. but just use the figure as muscle for our calculations.

The two figures you have just worked out, the total bodyfat and fat free mass, should be written down and kept. Then next time you have the measurements done you will see if the bodyfat percentage has gone up. But more importantly has the total fat stayed the same or gone down?. Has the fat free mass gone up? Which is what we want, or gone down, which we don’t want. You will find that if your food intake is right then with your exercise and nutrition the fat free mass will go up and the total bodyfat will go down. But if your not eating enough then you will find that the fat free mass (muscle) is going down and the bodyfat will go up - not what you want!

Bodyfat Calculations

Example of calculations of bodyfat, and fat free mass, using the weight as 200lb, and a bodyfat percentage of 21%.

Bodyfat Calculations Example
Bodyweight: 200lbs
Bodyfat Percentage: 21%
The calculations...
Step1. Bodyweight x bodyfat percentage = lb bodyfat.
(200 x 0.21 = 42 lb bodyfat)
Step2. Bodyweight – 42 = fat free mass (200 – 42 = 158) (This figure is the total amount of fat free mass).
So now we know...
Bodyweight: 200lbs
Bodyfat Percentage: 21%
Total Bodyfat: 42lbs
Fat Free Mass: 158lbs

The next time you have the bodyfat percentage done ideally, you want to see that the fat free mass has gone up and the total bodyfat has stayed the same or has gone down. That is the ideal situation. But sometimes it doesn’t happen and the fat has gone up and the fat free mass has gone down. The reason that the fat free mass goes down is that possibly you are losing muscle which you are not eating enough food for the amount of work/training you are doing.

Ok, I hear you saying, what if I train at home? Well in this situation we can use the old favorites, a set of scales and the mirror. You know, the one you use to admire yourself in!

The bathroom scales should show an increase in your bodyweight, if it's not going up then your not eating enough. If the mirror is showing an increase of bodyfat around the middle then you are eating too much.

So how do we set about setting a nutrition plan for ourselves? Firstly we need to know how many calories we should eat in a day, on top of the calories required for our body at rest we need to add into the diet calories we expend on daily activities and our training.

Use This Calculator to work out your calories per day. As a basic starting point, we use a ratio of protein, carbohydrates, and fats (PCF) of 30% protein, 50% carbohydrates and 20% fats. Remember that protein and carbohydrates contain 4 calories per gram, fat contain 9 calories per gram.

An example: The calculator has given us a value of 2900 calories per day, so use the following calculation to find the PCF ratio:

  • Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.
  • Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day.
  • Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.

So now you know exactly how much food you require per day. Now you will need to find out how much food you require (approx) per meal. You should be using frequent feedings and as such should divide the grams of food given above into as many meals per day as you can fit in, usually between 5-8 meals per day.

So to work the above amount of grams of food per day you use the following calculation:

  • Total meals required per day 6. (Figures rounded off)
  • Protein: 217.5g / 6 = 36g of protein per meal x 6
  • Carbohydrates: 362.5g / 6 = 60g of carbohydrates per meal x 6
  • Fat: 64.4g / 5* = 13g of fat per meal x 5*

* Note: In the after training meal you want the nutrients to be digested quickly and fat delays the digestion of the meal, so fat is omitted in this meal only.

Below are listings of the best foods for our nutrition plan, and for our recovery and growth from training. The amounts have been put as per ounce (28g) of each food for easier calculation.

So to work out a meal you have to look at the lists given below and choose what foods you want to use in a particular meal to give you the amounts required per meal.

Example: Evening meal.

(Requirements, protein 36g, Carbohydrates 60g, Fat 13g)

Food Protein(g) Carbohydrates(g) Fat(g)
Beef (sirloin grilled) 3oz 27.9 0.0 8.4
Brown rice (cooked)6oz 4.2 38.4 1.2
Carrot (2 large) 2.0 14 1.2
Cabbage (2oz) 0.8 3.2 0.0
Green beans (2oz) 1.0 4.0 0.0
Totals: 35.6 60 10.8

So you can see by the above meal that you are very close to the total amount that is required per meal, you can have larger meals for the main meals like breakfast, lunch and evening meal, and smaller meals for mid morning, mid afternoon, and supper time.

Use the charts below to calculate your meals for your given calculations, you will find that after you have done it a couple of times how easy it is, and you will also get to know what the portion size you require for that given amount of food.

Once you have your food sorted out, give the plan two weeks for the body to adapt to your new eating plan. Then if...

  1. You're not gaining weight. Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day.
  2. You're gaining weight, but its as much fat as it is muscle. Eliminate carbs at your last two meals of the day, (excluding your post workout meal.
  3. You're gaining weight and losing bodyfat. Follow the directions in rule (1) above at every meal.
  4. You did fine at first, but now your bodyfat has increased. Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.

Best Foods For Muscle Building

Below is a list of the best bodybuilding foods and their macronutrient profiles, with the information below you can build a diet based on your own particular goals, mass building, getting lean, or just basic maintenance of your diet.

Meat, Fish, Poultry. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Atlantic Salmon 56.6 7.7 nil 2.4
Bacon back (grilled) 27.0 3.4 nil 1.2
Beef (mince-lean) 53.0 8.0 nil 2.1
Beef (silverside) 54.4 8.7 nil 1.8
Beef (sirloin-grilled) 64.0 9.3 nil 2.8
Beef (topside) 54.7 9.9 nil 1.5
Catfish (fillet) 46.6 8.0 nil 1.2
Chicken (breast) 49.7 9.6 nil 1.2
Chicken (drumstick) 23.6 3.7 nil 0.9
Chicken (thigh) 33.6 4.3 nil 4.3
Cod 32.6 7.1 nil 0.3
Crab (Alaskan) 30.1 5.9 nil 0.6
Deli roast beef 15.5 2.5 0.6 0.3
Halibut 43.5 8.4 nil 0.9
Ham (sliced-lean) 40.7 6.2 0.3 1.5
Lamb (leg) 63.7 8.2 nil 3.7
Pork tenderloin 51.0 8.7 nil 1.5
Scallops 27.3 5.2 0.9 0.3
Shrimps 30.8 6.5 nil nil
Tuna (bluefish-fresh) 57.2 9.3 nil 1.8
Tuna (canned-white) 39.8 8.0 nil 0.9
Turkey (breast) 42.9 9.3 nil nil
Venison (tenderloin) 46.3 9.3 nil 0.6

Dairy & Egg Products. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Egg (whole-1 large) 74 6.0 trace 5.0
Egg (substitute-50ml) 53 8.0 trace 2.0
Egg (white-1 large) 18.0 4.0 trace trace
Low fat buttermilk (250ml) 98.0 8.0 12 2.0
Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24
Yogurt (plain fat-free) 15.8 1.6 2.1 trace
Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2
Swiss Cheese (reduced fat) 56.0 8.9 1.1 1.1
Skimmed Milk(250ml) 86 8.0 12 trace
Cottage Cheese (2%) 25.0 4.0 1.0 1

Nuts Seeds and Oils. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Almonds 183 6.7 6.7 15.6
Almond Butter (1 tbsp) 101 2.5 3.5 9.5
Canola oil (1 tbsp) 124 0.0 0.0 14
Flaxseeds (1 tbsp) 59 2.3 4.0 4.0
Olive Oil (1 tbsp) 119 0.0 0.0 14
Peanut butter 96 4.0 3.0 8.5
Peanuts (dry roasted) 186 7.8 6.7 15.6
Walnuts 207 4.5 4.5 21.2

Grains, Breads, and Pasta. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Bagel, plain (1 small-3”) 190 7 37 1
Barley, pearl (cooked) 33.7 7 7.7 0.1
Bran Muffin (1 small) 178 5 32 5
Brown Rice (cooked) 31.1 0.7 6.4 0.2
Corn, tortilla (1) 58 2 12 1
Couscous (cooked) 30.8 1 6.4 trace
Crumpet (1) 134 4 26 1
Flour, tortilla (8”dia) 146 4 25 3
Macaroni (wholewheat) 39.3 1.4 8 0.2
Oatmeal (cooked) 17.2 0.7 3.0 0.2
Rye bread (1 slice) 83 3.0 16 1.0
Sourdough Bread (1 slice) 88 3.0 17 1.0
Spaghetti (wholewheat) (cooked) 39.3 1.4 8.0 0.2
Wheatgerm (1tbsp) 26 2.0 4.0 0.5
White rice (cooked) 31 0.6 6.8 trace
Wholegrain Cereal 84 2.0 21.4 0.9
Wholegrain Crackers (5) 90 2.0 14 3.0
Wholemeal Bread (1 slice) 73 3.0 13 1
Wholemeal Pitta (1) 170 6.0 35 2.0
Wholemeal Pretzels 115 3.3 21.4 0.9
Wild Rice (cooked) 28.1 1.1 5.9 0.1

Fruits (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Apple 1 (med) 72 trace 19 trace
Apricots (3) 50 2.0 12 trace
Avocado (1/4) 80 1.0 4.0 7.0
Banana (1 med) 105 1.0 30 trace
Blueberries 50.6 0.1 3.9 trace
Cantaloupe 9.4 0.1 2.2 trace
Cherries (tart) 14 0.3 3.4 trace
Grapefruit (1/2 Medium) 41 1.0 10 trace
Grape Juice (100 ml) 45.2 trace 19 trace
Grapes (seedless) 20 0.1 5.4 trace
Melon (cubed) Honeydew 10 0.1 5.4 trace
Mango (cubes) 18 0.1 4.7 trace
Nectarine (1 medium) 60 1.0 14 trace
Orange (1 navel) 69 1.0 18 trace
Orange Juice (100ml) 44.8 0.8 26 trace
Papaya (cubes) 10.9 0.1 2.8 trace
Peach (1 med) 38 1.0 9.0 trace
Pear (1 med) 96 1.0 26 trace
Pineapple (cubes) 13.3 1.0 20 trace
Plum (1) 30 Trace 8.0 trace
Raisins (loose) 86.3 0.7 23 trace
Raspberries 14.3 0.4 3.3 0.1
Strawberries 9.1 0.1 2.2 trace
Watermelon (cubes) 8.5 0.1 2.2 trace

Legumes (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Lima Beans (baby) 33.8 2.0 6.1 trace
Black Beans 36.8 2.3 6.5 trace
Chickpeas 46.9 2.4 8.0 0.7
Kidney beans 34 2.4 8.0 trace
Lentils (cooked) 32 2.5 5.6 trace
Tofu (raw) 45 4.9 1.1 2.5
Soya beans (cooked) 79 6.8 6.2 3.1
Split Peas (cooked) 32.4 2.2 5.8 trace

Vegetables (per ounce. 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Artichokes (1 medium) 60 4.0 13 trace
Asparagus (4 large spears) 16 2.0 3.0 trace
Aubergine (cubed) 7.0 trace 1.4 trace
Beats (sliced cooked) 2.35 0.8 2.8 trace
Broccoli (florets raw) 7.7 0.6 1.2 trace
Brussels sprouts 10 1.2 2.0 trace
Butternut squash 11.5 0.3 3.0 trace
Cabbage (shredded) 6.8 0.4 1.6 trace
Carrot (1 large) 30 1.0 7 trace
Cauliflower 7.0 0.5 2.0 trace
Chinese cabbage (cooked) 3.3 0.5 .05 trace
Collard greens (chopped) 1.6 0.1 0.3 trace
Corn, kernels 22 1.0. 5.0 0.3
Courgette (chopped) 5.0 0.4 0.9 trace
Cucumber (sliced) 4.3 0.2 1.0 trace
Garlic (1 clove) 5.0 trace 1.0 trace
Green beans 3.7 0.5 2.0 trace
Green peas (raw) 24 1.6 4.3 trace
Kale (chopped) 6.5 0.6 1.5 0.2
Mushrooms (sliced) 6.0 0.8 0.8 trace
Onion (chopped) 11.5 0.3 2.8 trace
Pepper (green) Chopped 5.6 0.2 1.3 trace
Potato (1 med) Baked 161 4.0 37 trace
Potato (boiled) 24 0.0 6.0 0.0
Potato (mashed with milk) 23 1.0 5.0 0.0
Pumpkin (fresh) 5.6 0.2 1.2 trace
Romaine lettuce (shredded) 6.2 0.6 1.2 trace
Spinach 7.0 1.0 1.0 trace
Sweet potato 1 med, baked) 103 2.0 24 trace
Tomato (1 lge) 33 2.0 7.0 trace
Tomato juice (100ml) 16 0.8 4.0 trace

In Summary...

Remember that if...

  1. You're not gaining weight.
    Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day.
  2. You're gaining weight, but its as much fat as it is muscle.
    Eliminate carbs at your last two meals of the day, (excluding your post workout meal.
  3. You're gaining weight and losing bodyfat.
    Follow the directions in rule (1) above at every meal.
  4. You did fine at first, but now your bodyfat has increased.
    Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.

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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

281 Comments+ Post Comment

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Posted Thu, 12/22/2016 - 13:04
Abdul Saboor

I'm counting calories of above given table. Why your calories are more compare to my calculation and you take everything 1 ounce/28.3gm but in this only few % of Protein, Carbohydrate & Fat also not coming the sum of these 3 equal to 1 ounce/28.3gm? Please reply... Really very confused...!

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Posted Fri, 12/02/2016 - 00:07
Jabbar shaik

I have lots of tummy fat I work out at gym and regularly but I could not able to lover my fat may be because of improper site. Could u recommend me the dite

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Posted Fri, 09/16/2016 - 10:22

I have put in a lot of muscle lately but I think am beginning to get belly fat. How can I get rid of that

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Posted Sat, 08/27/2016 - 11:24

Very well written.

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Posted Sun, 09/20/2015 - 08:50

Is making love everyday for body builders?is it a problem?

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Posted Sun, 09/13/2015 - 07:13

i am currently at 74 kg bodyweight and i want lean body shapes .my height is 5feet and 5 inches when ever i start eating more my belly start growing and its hard to lose it and my musles are still same i workout for 80 min can u tell me plz what shoud i do ? i am really confuse

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Posted Thu, 04/09/2015 - 15:39

Hey Steven, I am a teenager of 15 years and I know bodybuilding is not easy but I am a teenager and the food require for body building is huge I am not able to eat that much food please tell me what to eat give full diet.

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Posted Thu, 02/19/2015 - 13:35

I am currently at 108 pounds and looking to be at least 112 pounds. I already have a ton of muscle and basically became underweight due to eating nothing but chicken and eggs. I used to be at 11% body many attempts to gain weight I know my body fat is now much higher. I am stronger than I have ever been at the gym. I can do 6 chin ups, people say my back looks insane. All of the ab exercises are a breeze. But honestly I'm not sure what I should be eating anymore and the more I research it the more confused I am. I am trying to gain weight to get my period back. I want to be really lean and weigh about 112 as I had my period back then even at 11% body fat. It has been recommended to me to eat about 18 grams of meat every 3 hours with a serving or two of carbs and a vegetable. How many calories do you think I need to be taking in? I see physique plans at 1500 calories. The thing on this page told me to eat 2000. Honestly all these carbs got me feeling carb dependent. My body feels ready to eat every three hours but I don't actually feel hungry. Someone please give me some good advice.

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Posted Thu, 02/19/2015 - 14:25

Hi Stephanie, Sounds like you are training real hard so you will need to fuel up. Also seems to be a bad case of information overload. Best to pick one source of good information and stick with it. I would suggest The Complete Guide To Sports Nutrition by Anita Bean. Also not one size fits all we are all different. Check Anita's book and work out your requirements (near enough). The the best bet is look in the mirror and weighing scales but no more than once every 2 weeks. If you look like you are are putting on lean muscle stick with it. Add or subtract nutrients to add or loose weight. For example add 500 calories more than you use to put on weight and 500 calories less to loose. Losing your period is a signal that something is out of balance. Check this article out.

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Posted Sun, 11/30/2014 - 00:22

How many calories a day should I be consuming? I am a pretty active individual who works out 5-6 day a week on top of school and sports most of the year. What's a calculation I should be doing for the calorie intake?


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Posted Fri, 03/03/2017 - 09:00
Marshall Borel

How tall, weight and age r u? And what types of workouts you r doing? Cardio, strength?

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Posted Fri, 10/24/2014 - 06:03

I am 30 years old and started to work out in gym from past 6 months but have not seen any commendable results. I want to shred the belly fat and get good shape. After reading the articles and so many reviews, I ordered Whey protein to include it in my diet. Now, my question I am working professional, how do I include Whey protein in my every day diet plan?

My goal is to get in shape and build moderate muscle.

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Posted Fri, 03/03/2017 - 09:04
Marshall Borel

It depends on macros, deit break down. But suggested before and after workouts. I use whey as a meal supplement but with my macros I use 1.5 morning snack and afternoon snack then 1 scoop evening snack.

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Posted Sun, 10/05/2014 - 14:51

When figuring calorie intake why did you divide the total calories for protein and carbs by 4 and fats by 9? Where did the 4 & 9 come from? Thanks!

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Posted Thu, 11/03/2016 - 09:55

They are the calories per gram for the different macros. Portion contains 4 calories per gram, carbs also contains 4 calories per gram, and fat has 9.

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Posted Wed, 09/10/2014 - 01:24

iv been going to gym just over a year now and I added size to start now I'm stuck. I work on site so I'm really active there and the gym everyday so I burn alot of calories but getting that much food in is hard as only get 2 breaks at work. What diet would you suggest for a 4meal plan?

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Posted Thu, 08/07/2014 - 12:23

I want to make a perfect body with great shape..but i have the shape but my museles are not growing so plss tell me what to do..

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Posted Sat, 08/02/2014 - 07:48
Manjit Singh Rana

I want to weight gain.

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Posted Thu, 07/17/2014 - 10:59

very informative article

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Posted Sun, 07/06/2014 - 12:27

Hello I'm 37 and I've being working out for about year. My ? Is at my age is it to late to really get into getting the size and the look of a body builder.

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Posted Wed, 06/04/2014 - 17:53

Hi steve,
I'm 15 6,2 unsure of weight but around 14 stone
I have been bodybuilding for around 4-5 months and have made good gains gone from 14 inch arms to 15.5 and chest has got a lot bigger to ( as well as all body parts just used them as example )
I go to school still and only have enough time to eat 3 meals a day
Breakfast cereal maybe some egg
Lunch around 180g chicken some salad, pasta or cus cus
Dinner what ever my parents cook usual a chicken based dish
Is this enough calories or too little or too much? Also protein carbs etc
Would appreciate a reply with some help

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Posted Wed, 06/04/2014 - 13:24

how to increase stamina also

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Posted Wed, 06/04/2014 - 13:22

i hav a weak body i cant lift more weight by folowing diet can i get more musvles at the same time six packs ............................................................

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Posted Mon, 03/31/2014 - 04:42

im 19 years old, im very thin nd tiny . how can i make my body & grow my height?

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Posted Mon, 03/31/2014 - 04:39

im very thin nd tiny can i make my body and grow my height..?

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Posted Thu, 03/13/2014 - 09:15

Hi Steve,

I'm 43 years old ad have started some mild weight training since 4 weeks,, I walk for 30minutes and then I workout out for another 30 mintues,, The last time I worked out was 20 years ago when I was 24 yrs old. I have erratic work timings and my day starts at 10 am and I sleep at around 3 am. Presently I am 173 cms tall / 78 kgs.

I am vegetarian at home but do eat eggs ad chicken occasionally when I dine outside. The big challenge for me is that my diet / sleep / age is not on my side. But it is now or never. Also, so far I am used to eating only 3 meals a day.... taking it to 4/5/6 meals is another challenge... pl. advise

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Posted Sun, 03/09/2014 - 13:36

hi.. i how to make body what food we eat for growth and body

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Posted Sun, 03/09/2014 - 13:36

hi.. i how to make body what food we eat for growth and body

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Posted Fri, 12/27/2013 - 23:05
gaurav kumar

i have a loose belly fat
i want to tight my abdomen skin and to get abs.
please give me advice

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Posted Fri, 12/27/2013 - 02:56

Hello steve.
It's been 20 years since I've seen the gym. Time.i get.back to it. I'm 5.5 120 pounds 35 years old.
Don't have much body fat. Very high metabolism.
My jib.if physically demanding. With that said. Should I try and add 300 extra calories per day to compensate the toll of my job on top of my workouts?
Thank you for your time.

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Posted Thu, 10/31/2013 - 09:35
Ravi Kumar

Hi Steve,

I want to gain weight with the muscles also. I am doing middle level workout.

Can you suggest me without taking protein shake can I get good muscles and weight.

I am afrading to take protien shake. i can eat natural protein from many source specially white egg,soy bean , milk,cottege chees,

can you suggest mine diet plan. without invovling of protein shake.

I would appreciate if you can help me out.

Thanks in advance

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Posted Sun, 10/27/2013 - 02:41

Should I count my protien supplements as well when formulating a diet plan?

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Posted Fri, 03/03/2017 - 09:11
Marshall Borel

Yes. Protien shakes have caliore counts. So with the macro break down you need to know how much protien and fats and carbs in the shake or your count will be understated.

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Posted Wed, 10/16/2013 - 10:13

hi master Steve,
I do have a sporty body.. my hands r around 15 inchs.. but when its about chest, its like 33-34 inchs.. so my body is not looking good because of the proposition of my hands and chest... m doing my exercise as instrcted.... what can i do more for it..????????

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Posted Tue, 10/15/2013 - 15:27

I notice that most of the comments are from males (or thats what the names show), do these helpful suggestions also work for females? I have not ALL the comments yet so I apologize if I'm asking something that has already been answered. Thx.

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Posted Tue, 10/08/2013 - 03:29

hi steve,
bro my body weight is 175 pounds n my height is 5feet 10 inches.i have been working out from past 6 months now..can u please tell me how much calories i require each i dont want to increase my body weight but increase my body please tell me how much protein, fat and carbs should i take each day..and also on the days when i m not working out..

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Posted Fri, 10/04/2013 - 13:30

Hi Steve,

I am a female, 31, 5'2 and 59kg. I know I'm not very overweight in the strict sense (for some reason I even have super marked abs!) but my body fat percentage is about 33.8% which is way higher than I think it should be. I would like to lower my body fat percentage and be more toned in my lower body. I have looked at your 'beginners' advice for body building and I am following it, but I am a bit unsure on what to do with the diet part? Thanks!

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Posted Sat, 09/07/2013 - 15:42

hi steve
i am trainning from last 4 year .....but since last months i started taking whey protein supplements.....and after that i lose approx 1 inch size from my arms and very much from my chest. does all this going normal ...or am I doing some mistake .

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Posted Fri, 03/03/2017 - 09:14
Marshall Borel

Are your macros right? If u r taking in to much of one and not enough of the other it could cause your muscles to shrink.

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Posted Sun, 09/01/2013 - 08:50

How do I get this information in pdf format?

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Posted Sat, 08/31/2013 - 16:32

Hey, im 115 pounfs and pretty skinny im eatibg a lot but im a vegetarian anyway i coyld get bigger?

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Posted Thu, 08/29/2013 - 02:50
Paul Ani

pls how can a diabetic who has to watch his carbohydrate/calorie intake eat to train and build solid muscle or firm up, especially around the midsection? I want more muscular arms, firmer breast or chest/ upper I am 58, 90kg, 5'7" tall. Thanks.

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Posted Thu, 08/22/2013 - 02:24
Amit kumar

I have read your article that's are wonderful thought in your article for bodybuilding diets |
I go to gym daily and take bodybuilding workout supplements for . Amazing site provides branded products at cheapest price.

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Posted Sun, 08/11/2013 - 13:46
john campbell

Hi Steve, Should you use the calculator with the weight you want to be rather than your existing weight?

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Posted Thu, 08/01/2013 - 06:01

Hi my name Is Adrian, my age is 14, my weight is 140 lbs. and height is 5'9. I've been drinking muscle maxx. Each serving is 1,326 calories, do you recommend do I eat a lot after drinking those twice a day? To bulk up?

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Posted Sun, 07/28/2013 - 23:10

Pleases show me any artical or workout i am very skinny
My w 58kg h 170cm age 21

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Posted Thu, 07/18/2013 - 03:04

hello.question i wish to start taking a protein muscle building powder,but i recently went to the hospital for acid i have to change my diet a lot.can i take protein and which one is ok for me.wayne

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Posted Wed, 07/17/2013 - 00:50

I am 32 year old, my weight is 56 kg, Height 169 cm, please suggest me the diet chart for improving weight as required according to height. I can eat everything except the beef mentioned above.

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Posted Fri, 07/12/2013 - 23:00

Hi Steve

Im 16 i weigh 120 and im 5'7 i want to loose weigh or atleast transform it into muscle and abs. do i weigh to must right now? should i focuse on loseing weight first then getting ripped? or what would you recomend for me to do.

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Posted Fri, 06/28/2013 - 02:43


I'm looking to improve my fitness and become lean, currently my bodyfat is around 15-20%. I don't want to pack on too much muscle as I play a lot of football(soccer) and I also want to increase my sprinting speed. So should I be eating over or under my daily recommended intake in order to shed fat and gain muscle?