Bodybuilding Meal Plan – Alternative Lean Mass Plan

This is an alternative diet plan aimed at any keen competitive or recreational bodybuilder who wishes to gain lean quality muscle and strength.

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. See our Glycaemic Index Tables for GI values of foods.

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

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
2 mackerel fillets or smoked salmon
4 slices granary bread + olive oil spread
Large mixed salad
Tbsp mixed seeds
Low fat yoghurt
6 oatcakes
Tub cottage cheese or quark
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
Large bowl unsweetened muesli + 250ml skimmed milk
2 slices granary bread toasted + crunchy peanut butter
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.