CONFIRMED BODY BUILDING DIET PLAN

Body building Diet Plan

Hello guys, this is another day, a new topic, another format and another natural Method.

I have been getting too much questions from body builders and we have taken our time to do serious research on the Real Diet and workout Time.

Below I present a good example of a diet plan for a true natural bodybuilder who needs about 3700 calories per day. The diet plan consists of 5 solid meals and 3 protein shakes in between the meals. This results in a total of 8 small meals per day, each two and a half hours apart.

07:00: wake up
07:30: breakfast: 500 kcal
10:00: protein shake: 400 kcal
12:30: lunch: 800 kcal
15:00: protein shake: 400 kcal
17:30: dinner: 550 kcal
19:00: workout
20:00: post-workout protein shake: 400 kcal
21:00: snack: 400 kcal
22:30: bed time meal: 300 kcal
23:00: bed time

The total daily intake of protein should be at least 1 gram of animal protein for each pound of body weight. The rest of your calories should mostly come from carbohydrates. A good target formula is to get about 30% of your calories from protein, 50-55% from carbohydrates, and about 15-20% from fat.

Of course there are countless ways to compose the meals in order to get the target calorie and nutrient content. Great sources of protein are non-fat milk products, egg whites, poultry, meat and fish. Good sources of carbohydrates are vegetables, fruit, milk, pasta, rice, bread, potatoes and cereals. Good sources of fat are egg yolks, fat fish, and some vegetable sources such as olives, nuts and flaxseed oil.

Variation is a key aspect of every healthy diet; therefore it is advised to change slightly the composition of your meals every day by choosing different meat, fish, poultry, fruit, vegetables and cereals. One example is presented below.

	Kcal	Protein (g)	Carbs (g)	Fat (g)
07:30 Breakfast	490	23.0	68.8	13.6
2 eggs	144	12.6	0.8	10.0
100 g wholemeal bread	226	8.0	41.0	3.3
300 mL orange juice	120	2.4	27.0	0.3
10:00: Protein shake	382	42.4	48.4	2.1
1 banana (100 g)	99	1.1	23.0	0.3
500 mL skimmed milk	171	16.5	24.0	1.0
30 g milk protein powder	112	24.8	1.4	0.8
12:30: Lunch	792	52.4	107.6	17.0
150 g tuna	163	39.0	0.0	0.8
150 g pineapple	109	0.6	26.3	0.2
100 g pasta	358	12.0	75.0	1.1
100 g olives	164	0.8	6.3	15.0
15:00: Protein shake	399	36.6	58.4	2.2
250 mL apple juice	105	0.3	25.5	0.3
250 mL skimmed milk	86	8.3	12.0	0.5
30 g milk protein powder	112	24.8	1.4	0.8
30 g whole grain wheat flour	97	3.3	19.5	0.6
17:30: Dinner	546	43.1	84.6	3.9
150 g turkey	147	31.5	0.0	2.3
100 g rice	358	8.8	78.0	1.2
100 g broccoli	41	2.8	6.6	0.4
20:00: Post-workout shake	392	42.3	48.3	3.3
250 mL orange juice	100	2.0	22.5	0.3
500 mL skimmed milk	171	16.5	24.0	1.0
30 g whey protein powder	121	23.8	1.8	2.1
21:00: Snack	394	9.7	77.8	4.9
100 g muesli	394	9.7	77.8	4.9
22:30: Bed time meal	329	49.0	30.0	1.4
400 g quark or cottage cheese	251	48.0	12.0	1.2
100 g cherries	78	1.0	18.0	0.2
Day total	3724	298	524	48
% of total calories		32%	56%	12%

Note that in the above example only 12% of the calories come from fat. However, the real amount might be a bit higher since I did not include any butter, oil and/or sauces used to prepare the meals.

If you think you still need more fat, you can easily adjust it by changing some products (e.g. 1% fat milk instead of skimmed milk, fine oat powder instead of whole grain wheat flour (Brinta Classic), salmon instead of tuna, steak instead of turkey) or by adding some nuts, olives, fish oil capsules or flaxseed oil.

If you want to build your own diet plan or customize this example to your own needs, please download my bodybuilding diet plan excel sheet. You can watch the youtube demo video below or download the high quality video in Flash (.swf) or Windows Media Video (.wmv) format.