7-day Meal plan for Body Building

Nov 29, 2022 by Adhip

Whether you need to gain weight, lose weight, or just have a healthier diet, a meal plan for body building can help.

Body building is about getting big and toning up by having a gym routine in place, which has you exercising progressively with various levels of weights and having a solid diet plan.

A person can use the same tactics of bodybuilding to provide an extra challenge for their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of muscles

Bodybuilders need to put in the work not just at the gym, but at home too. It’s important to pay attention to what you’re eating and make sure it’s appropriate for your goal.

Benefits of Meal Plan Body Building

Bodybuilding can be a healthy habit if you make full use of the different types of exercises. This will help you get in shape, improve cardiovascular health, and build muscle.

Strength training is important for overall health. According to some reports, it reduces the risk of several mortality risk factors.

Other athletes will no doubt find that following a healthy and nutritious diet is important for their performance, so it’s a great idea to follow good nutrition. This might include including various nutrients like protein and calcium in your diet.

Adhering to a nutrient-rich meal plan can also help reduce the risk of developing certain conditions and diseases. These are factors that can negatively impact your quality of life and ultimately cut short your life expectancy.

What are the 5 important things in Meal plan Bodybuilding Nutrition?

It’s important to listen to your body and fuel it accordingly. Having a dynamic workout plan for body building will produce the best results when synched up with a healthy meal plan.

Here are the 5 most important aspects of a body-building diet:

What are the 5 important things in Meal plan Bodybuilding Nutrition?

1. Stay Hydrated

To ensure your body functions at its best, make sure you drink plenty of water with no added calories. Also, ditch the sugar-laden drinks that will wreck your defenses. If you’re craving something sweet- try a low-calorie amino acid blend instead!

2. Reduce Processed Foods from your diet 

Going on a body building diet is tough, but removing high-calorie, nutrient-poor foods from your diet and adding more fruits and vegetables for snacks can help you stick to your meal plan. Not only will you feel better physically as a result of cutting out junk food, but also by watching what you eat, your cravings for unhealthy food will decrease. Your workout will feel.

3. Eat Plenty of Lean Protein

To maximize muscle growth and burn fat while tricking your body into releasing fat-burning hormones, it’s important to eat protein every few hours. You should measure one macronutrient: it’s this one! High-protein foods are a good place to start but make sure you get your protein from diverse sources is important too. Look out for slow-digesting casein powders or shakes to make sure you’re meeting your goals.

4. Eat Throughout the Day

Yes, three meals a day is enough to grow muscle or lose weight. But for many of us, it is more effective to eat frequent small sandwiches and healthy snacks over the day. This helps to fuel your body and better regulate your blood sugar levels, as you adjust to living a fit lifestyle.

 5. Carb Intake

Carbs essentially come in two forms: starchy, faster-action options such as rice, bread, and pasta that raise blood sugar quicker; and non-starchy carbs like fruits, vegetables, and whole grains which are filled with fiber. These types of carbs raise blood sugar gradually. Non-starchy carbs should be the core of your carb intake. The timing of when you eat starchy carbs is key to reaching your weight loss or body building goals, they should be eaten before workouts, for example, when people need to provide their bodies with energy.

7-day meal plan for Body building

Nutrition or Meal plans will vary from person to person, and usually depend on what their body building goals are. For example, someone following a bodybuilding meal plan may want to cut excess body fat. If this is the case, different sports nutritionists may make different recommendations.

Meal plan for Body Building

Here is a 7-day body building meal plan.

Body building Meal plan : Day 1

  • Scrambled eggs, stir-fried veggies, and cooked oats for Breakfast
  • The snack includes a whey protein shake
  • For Lunch bring healthy grilled chicken breast, mixed greens, and baked sweet potato.
  • Evening Snack Includes hard-boiled egg(s) & carrot sticks
  • Broiled fish, and green beans with brown rice for Dinner.

Day 2

  • Protein Pancakes with Fresh Berries: A Protein-Packed Breakfast
  • Snack includes apple slices & almonds
  • A flavorful lean ground beef burger on lettuce, tomato, onion, and green beans For Lunch.
  • protein shake for a snack
  • Shrimp stir-fried with bell pepper & brown rice over spinach for Dinner.

Day 3

  • Breakfast: Greek yogurt, nuts of your choice, whole-grain granola, and fresh berries
  • Protein shake for a Snack
  • For lunch, you could have grilled fish, spinach salad, and broccoli to get the nutrients your body needs.
  • Egg white omelet with peppers and mushrooms for a snack.
  • Your dinner: chicken breast interspersed with fresh salsa, cooked sweet potatoes on a crisp salad.

Day 4

  • For Breakfast oatmeal with berries and scrambled egg whites
  • Eating vegetables can help you feel fuller for a snack
  • Lunch includes sirloin steak with broccoli and mushrooms
  • Apples with natural nut butter for Snack
  • Dinner includes broiled fish, brown rice, also a mixed green salad.

Day 5

  • For Breakfast take a protein shake with oatmeal.
  • Take a snack break and eat some egg whites with peppers & cucumbers.
  • The lunch option is grilled chicken with a side of white bean and tomato salad.
  • Snack: Greek yogurt with berries and nuts
  • For dinner grilled fish with quinoa and green beans.

Day 6

  • Breakfast includes scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread
  • Protein shake for a snack.
  • Grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce for lunch.
  • Snacks include apple and almonds
  • for dinner, and have a sirloin steak with sweet potato and asparagus.

Day 7

  • Breakfast: Greek yogurt with granola & berries
  • For a snack, you can have turkey breast with carrots and celery sticks
  • For lunch have grilled chicken breast over spinach with sliced strawberries and almonds
  • The snack includes a protein shake
  • For dinner, rice is stir-fried with shrimp, peppers, onions, and broccoli.

Body Building Supplements 

Supplements and vitamins that may help a bodybuilder include creatine monohydrate, caffeine, beta-alanine, omega-3, and citrulline malate.

Every meal plan is easier to follow when you have protein shakes on hand. Have one post-workout or any time you need a low-calorie & high-protein meal replacement. When choosing a health supplement, it is important to note that the FDA regulates the industry.

Risks involved in Body Building

  1. When you train too much, you’ll get tired and hurt. This can lead to overuse injuries and rest is important to stay healthy.
  2. Every 90 seconds, how many people are thinking about food or their body size?

Take Away

A good body building meal plan should follow the following guidelines: it should consist of a balance between healthy fats, proteins, and carbs. A person needs to eat three to six times per day and adjust their total caloric count according to what goal they’re trying to achieve.

A person should speak to their doctor or a certified fitness professional before starting a bodybuilding routine or meal plan for the first time.

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