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Here are 5 detailed bodybuilding diet plans
with routines
tailored to different fitness goals, including mass gain, fat loss, and muscle
maintenance. Each plan provides a clear outline for what to eat, the timing of
meals, and some tips to optimize muscle growth and recovery.
💪 1. Mass Gain BodybuildingDiet Plan (High-Calorie)
Purpose: Build muscle mass by consuming a
calorie surplus with high-quality protein and carbs.
Macronutrient Breakdown:
- Protein:
1.2–1.5g per lb of body weight
- Carbs:
2.5–3g per lb of body weight
- Fats:
0.3–0.5g per lb of body weight
Daily Routine:
|
Time |
Meal |
|
7 AM |
Breakfast: Oats
(1 cup) with whey protein, almond butter (2 tbsp), and banana |
|
10 AM |
Snack: Greek
yogurt (1 cup) with honey and granola (1/4 cup) |
|
12 PM |
Lunch:
Grilled chicken breast (8 oz) + brown rice (1.5 cups) + avocado (1/2) |
|
3 PM |
Pre-Workout Snack: Whole wheat bread (2 slices) +
turkey breast (4 oz) |
|
5 PM |
Post-Workout Shake: Whey protein (1 scoop) + oats
(1/2 cup) + banana (1) |
|
7 PM |
Dinner: Salmon (6 oz) + quinoa (1 cup) + steamed
broccoli (1 cup) |
|
9 PM |
Snack: Cottage cheese (1 cup) + almonds (10–12) |
Tips:
- Focus on quality carbs
like oats, sweet potatoes, and whole grains to fuel intense training.
- Stay hydrated—drink at least 1 gallon of
water daily.
- Include healthy fats
(avocado, olive oil, nuts) to ensure calorie surplus.
- Adjust portions as needed based on
progress.
🏋️ 2. Cutting
Bodybuilding Diet Plan (Fat Loss)
Purpose: Shed body fat while maintaining
lean muscle mass.
Macronutrient Breakdown:
- Protein:
1.2–1.5g per lb of body weight (preserve muscle)
- Carbs:
1–1.5g per lb of body weight (support workouts and energy)
- Fats:
0.3g per lb of body weight (healthy fats to support hormones)
Daily Routine:
|
Time |
Meal |
|
7 AM |
Breakfast: Scrambled eggs (4 egg whites +
2 whole eggs) with spinach and avocado (1/4) |
|
10 AM |
Snack: Whey protein (1 scoop) with a handful of
almonds (12–15 nuts) |
|
12 PM |
Lunch: Grilled chicken (6 oz) + mixed salad
(spinach, kale, cucumbers, olive oil) |
|
3 PM |
Pre-Workout Snack: Apple + peanut butter (1 tbsp) |
|
5 PM |
Post-Workout Shake: Whey protein (1 scoop) with
water |
|
7 PM |
Dinner: Grilled shrimp (6 oz) + steamed broccoli
(1 cup) + sweet potato (1 medium) |
|
9 PM |
Snack: Greek yogurt (1/2 cup) with chia seeds (1
tbsp) |
Tips:
- Keep carbs around your workout
window to fuel training.
- Increase protein
intake to prevent muscle loss.
- Use fiber-rich foods
(vegetables) to stay full and support digestion.
- Meal
prep for convenience and consistency.
🥩 3.
Balanced Bodybuilding Diet Plan (Maintenance)
Purpose: Maintain lean muscle while
keeping body fat in check.
Macronutrient Breakdown:
- Protein:
1–1.2g per lb of body weight
- Carbs:
1.5–2g per lb of body weight
- Fats:
0.3g per lb of body weight
Daily Routine:
|
Time |
Meal |
|
7 AM |
Breakfast: Whole eggs (3) with avocado
(1/2) and whole grain toast (2 slices) |
|
10 AM |
Snack: Protein bar (low-sugar, high-protein) |
|
12 PM |
Lunch: Turkey breast (6 oz) + brown rice (1 cup)
+ steamed veggies (1 cup) |
|
3 PM |
Pre-Workout Snack: Banana + peanut butter (1
tbsp) |
|
5 PM |
Post-Workout Shake: Whey protein (1 scoop) +
creatine (optional) |
|
7 PM |
Dinner: Grilled steak (6 oz) + quinoa (1 cup) +
mixed vegetables (1 cup) |
|
9 PM |
Snack: Casein protein shake (1 scoop) + handful
of almonds (10–12) |
Tips:
- Balance carb intake
to fuel workouts and support muscle repair.
- Protein
spread throughout the day will maximize muscle
synthesis.
- Consider creatine supplementation
for enhanced strength.
🍗 4.
High-Protein Bodybuilding Diet Plan (For Lean Muscle Gain)
Purpose: Prioritize high-protein intake
to maximize muscle repair and growth.
Macronutrient Breakdown:
- Protein:
1.5–2g per lb of body weight
- Carbs:
1.5g per lb of body weight
- Fats:
0.3g per lb of body weight
Daily Routine:
|
Time |
Meal |
|
7 AM |
Breakfast: Omelette (4 egg whites + 2
whole eggs) with veggies (spinach, mushrooms) |
|
10 AM |
Snack: Cottage cheese (1 cup) with flaxseeds (1
tbsp) |
|
12 PM |
Lunch: Grilled chicken (8 oz) + quinoa (1 cup) +
roasted vegetables (1 cup) |
|
3 PM |
Pre-Workout Snack: Protein shake (1 scoop whey) +
apple |
|
5 PM |
Post-Workout Shake: Whey protein (1 scoop) +
dextrose (1 tbsp) |
|
7 PM |
Dinner: Grilled fish (6 oz) + sweet potato (1
medium) + asparagus (1 cup) |
|
9 PM |
Snack: Greek yogurt (1 cup) with chia seeds and a
drizzle of honey |
Tips:
- Include protein with every meal
and snack to maximize muscle recovery.
- Add healthy fats
(nuts, seeds, olive oil) for hormone balance.
- Opt for whole, lean sources of
protein (chicken, turkey, fish) to ensure muscle repair.
🍳 5.
Plant-Based Bodybuilding Diet Plan (Vegan)
Purpose: Build muscle on a plant-based
diet with adequate protein sources.
Macronutrient Breakdown:
- Protein:
1.2–1.5g per lb of body weight
- Carbs:
2–2.5g per lb of body weight
- Fats:
0.4g per lb of body weight
Daily Routine:
|
Time |
Meal |
|
7 AM |
Breakfast: Tofu scramble (tofu, spinach,
peppers) with whole grain toast (2 slices) |
|
10 AM |
Snack: Vegan protein shake + handful of almonds |
|
12 PM |
Lunch: Lentil stew with brown rice and avocado
(1/2) |
|
3 PM |
Pre-Workout Snack: Rice cakes with almond butter
(1 tbsp) |
|
5 PM |
Post-Workout Shake: Pea protein (1 scoop) + banana |
|
7 PM |
Dinner: Quinoa (1 cup) + roasted chickpeas (1 cup)
+ steamed broccoli |
|
9 PM |
Snack: Cashew nuts (1/4 cup) + coconut yogurt |
Tips:
- Use plant-based protein
powder (pea, hemp, soy) to meet protein goals.
- Prioritize whole food carbs
(sweet potatoes, quinoa) and healthy fats (avocados, nuts).
- Consider B12 supplementation
for optimal energy levels.
General Tips for All Plans:
1. Meal Prep: Preparing meals in advance helps with
consistency and convenience.
2. Hydration: Drink at least 1 gallon of water per day
to stay hydrated, especially during intense workouts.
3. Supplementation: Consider creatine, BCAAs, and glutamine
for enhanced performance and recovery.
4. Consistency: Stick with your diet plan for at
least 4–6 weeks before making any changes.
5. Track Progress: Regularly track your weight, strength, and body measurements to gauge your progress.
🛑 Disclosure: As an Amazon Associate, I may earn a small commission from qualifying purchases. This helps support the content of this blog at no additional cost to you.
🌍 Note for international readers: If you're located outside the country linked, please visit your local Amazon website and search for the products there for availability in your region.
🛒 Recommended tools to Support Your Bodybuilding Meal prep & Clean Eating
These handpicked essentials help you stay consistent with your scheduled diet plans - from precise meal prep and portion control to clean cooking and digestive support. Perfect for anyone serious about muscle gain, fat loss, or overall physical transformation.
- ✅ Sous Vide Precision Cooker – Check on Amazon
- ✅ Instant Pot Pro (Multi-Cooker) – See on Amazon
- ✅ Air fryer – Shop Now
- ✅ Vegan Protein Powder – Buy on Amazon
- ✅ Digital food scale – Best Product
- ✅ Meal Prep Glass Container Set – Best Seller
- ✅ Smart Food Dehydrator – Available Here
🏋️ Essential Bodybuilding Gear – My Top Amazon Picks
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In the upcoming post, we will explore the Top 5 Detox and Cleanse Routines that combine intermittent fasting and smoothie resets to help rejuvenate your system, enhance digestion, and increase energy levels.
- by James J.
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