Meal Plan for a Bodybuilder Looking to Lose Fat and Gain Muscle

This is an alternative plan aimed at any keen competitive or recreational bodybuilder who wishes to gain lean quality muscle and strength. This plan offers a different meal structure and food choices and is based around morning weight training. Other plans to refer to:

New Bodybuilder Looking to Gain Weight
Bodybuilder Looking to Lose Fat and Gain Muscle
Experienced Bodybuilder – Off Season Training
Bodybuilder Looking to Bulk without Supplements

The key to making quality gains is to eat good quality food, in adequate amounts without overeating, at regular consistent times through the day. The food should be based around high quality protein foods, regular intakes of low glycaemic index carbohydrates, plenty of fruit and veg and sources of essential fats.

This plan is focused around morning weight training before work. You will need to train fuelled, so it will mean getting out of bed early in order to have breakfast and not train on a full stomach. In addition, to help keep gains lean, two sessions of 40 minutes low intensity cardiovascular exercise per week would be useful, either in the morning or evening. Some nutritional supplements can also be useful aids to packing on the bulk, but not in place of good wholesome food.

Here's a sample meal plan for one day for a bodybuilder to help gain quality mass whilst staying lean:

Wake 6.30am
Breakfast	Serving of James' Super Smoothie
45 mins later – WEIGHT TRAIN
Immediately post workout	30g scoops whey protein + 30g dextrose + 30g maltodextrin in water
45 mins later	100g chicken breast 2 squares Easy Flapjacks Large handful mixed nuts Large banana Mug green tea
11.00am	MRP
1.00pm	2 mackerel fillets or smoked salmon 4 slices granary bread + olive oil spread Large mixed salad Tbsp mixed seeds Low fat yoghurt
4.00pm	6 oatcakes Tub cottage cheese or quark Apple
7.00pm	250g lean red meat or 250g chicken / turkey or 300g white fish 70g basmati rice or 90g wholewheat pasta or 5-6 small boiled new potatoes or 1 large sweet potato (dry roasted) Large serving of vegetables / salad Low fat yoghurt
10.00pm	Large bowl unsweetened muesli + 250ml skimmed milk 2 slices granary bread toasted + crunchy peanut butter
Bedtime	30g casein protein in skimmed milk

Like with the other bodybuilding meal plans this is merely a guide and must not be stuck to rigidly! Vary food choices with a range of different meats / fish / alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.