Gym Diet Plan

The Ultimate 7-Day Gym Diet Plan Chart: What to Eat, What to Avoid

If you’re serious about getting in shape, you need to be serious about the gym diet plan chart. Bodybuilding requires a lot of calories and nutrients to support muscle growth, so it’s important to eat accordingly. This means consuming plenty of protein, carbs, and healthy fats. It also means avoiding processed foods, sugary drinks, and unhealthy fats.

Bodybuilding Fundamentals

Bodybuilding is assessed on a competitor’s appearance rather than strength. Bodybuilders want a well-balanced, lean, strong body.

Many bodybuilders start with an off-season diet, followed by a bulking and cutting phase. Bodybuilders consume a high-calorie, protein-rich diet and lift weights vigorously during the bulking phase to grow muscle.

The following cutting phase focuses on decreasing fat while retaining muscle mass. Diet and exercise adjustments during 12–26 weeks do this.

Benefits of Bodybuilding

Bodybuilders perform resistance and aerobic exercise to maintain and grow muscle. Resistance training strengthens and grows muscles. Muscle strength reduces the risk of dying from cancer, heart, kidney, and other diseases.

Aerobic exercise, which bodybuilders use to reduce body fat, improves heart health and lowers the risk of developing or dying from heart disease, America’s leading killer.

Bodybuilders exercise and eat well. Bodybuilders may eat to fuel their workouts and stay healthy with smart preparation. A healthy diet that includes nutrient-dense foods from all food groups in suitable amounts can reduce chronic disease risk.

How Many Calories Do You Need?

To estimate how many calories you need, weigh yourself three times a week and use a calorie-tracking app. If you maintain your weight, the calories you eat each day are your maintenance calories.

During bulking, increase calorie intake by 15%. If your maintenance calories are 3,000, eat 3,450 during bulking (3,000 x 0.15 = 450).

When shifting from bulking to reducing, decrease your maintenance calories by 15%, or 2,550 instead of 3,450.

As you gain or lose weight, you must modify your calorie intake at least monthly. Increase calories during bulking and decrease calories when reducing for continuous growth.

During any period, don’t lose or gain more than 0.5–1% per week. This prevents muscle loss during the cutting phase and fat gain during the bulking phase.

The Ultimate 7-Day Gym Diet Plan Chart

gym diet plant

The best way to make sure you’re getting all the nutrients you need is to plan your meals in advance. This gym diet plan chart will show you what to eat and avoid on a bodybuilding diet

Protein: Consume 1 gram of protein per pound of bodyweight. Good sources of protein include chicken, beef, fish, eggs, and protein powder.

Carbs: Consume 3-5 grams of carbs per pound of bodyweight. Good sources of carbs include oatmeal, sweet potatoes, brown rice, and fruits.

Fats: Consume 0.5-1 gram of fat per pound of bodyweight. Good sources of healthy fats include avocados, nuts, and olive oil.

Meal 1

– omelet with 3 whole eggs and veggies of your choice

– 1 cup oatmeal with protein powder

– 1 banana

Meal 2

– tuna salad with olive oil and vinegar

– 1 sweet potato

– 1 apple

Meal 3

– grilled chicken with rice and veggies

– 1 cup plain yogurt

Meal 4

– protein shake with water or almond milk

Meal 5

– grilled salmon with rice and veggies

– 1 cup plain yogurt

Meal 6

– chicken stir fry with veggies and brown rice

– 1 protein bar

Meal 7

– 2 scoops of protein powder with water or almond milk

– 1 cup cottage cheese

7-Day Gym Diet Plan Chart

7-Day Gym Diet Plan Chart
MondayScrambled eggs with mushrooms and oatmealLow-fat cottage cheese with blueberriesVenison burger, white rice, and broccoliProtein shake and a bananaSalmon, quinoa, and asparagus
TuesdayProtein pancakes with light syrup, peanut butter, and raspberriesHard-boiled eggs and an appleSirloin steak, sweet potato, and spinach salad with vinaigretteProtein shake and walnutsGround turkey and marinara sauce over pasta
WednesdayChicken sausage with egg and roasted potatoesGreek yogurt and almondsTurkey breast, basmati rice, and mushroomsProtein shake and grapesMackerel, brown rice, and salad leaves with vinaigrette
ThursdayGround turkey, egg, cheese, and salsa in a whole-grain tortillaYogurt with granolaChicken breast, baked potato, sour cream, and broccoliProtein shake and mixed berriesStir-fry with chicken, egg, brown rice, broccoli, peas, and carrots
FridayBlueberries, strawberries, and vanilla Greek yogurt on overnight oatsJerky and mixed nutsTilapia fillets with lime juice, black and pinto beans, and seasonal veggiesProtein shake and watermelonGround beef with corn, brown rice, green peas, and green beans
SaturdayGround turkey and egg with corn, bell peppers, cheese, and salsaCan of tuna with crackersTilapia fillet, potato wedges, and bell peppersProtein shake and pearDiced beef with rice, black beans, bell peppers, cheese, and pico de gallo
SundayEggs sunny-side up and avocado toastProtein balls and almond butterPork tenderloin slices with roasted garlic potatoes and green beansProtein shake and strawberriesTurkey meatballs, marinara sauce, and parmesan cheese over pasta
Gym Diet Plan Chart By Healthline

Bodybuilding supplements

Some bodybuilding supplements are helpful, but others aren’t. Best bodybuilding supplements are:

  • Whey protein is a straightforward way to enhance your protein intake.
  • Creatine gives your muscles energy for a few more reps. Creatine monohydrate is the most effective brand.
  • Caffeine reduces weariness and boosts productivity. Pre-workout pills, coffee, and tea contain caffeine.

During your cutting period, a multivitamin and mineral supplement may be helpful.

What to Avoid

Avoid processed foods, sugary drinks, and unhealthy fats. These will sabotage your efforts to get in shape. You may also want to avoid items that inhibit digestion and create stomach irritation before the gym.


  • High-fat meats, buttery meals, and sauces or creams.
  • Beans and cruciferous veggies like broccoli and cauliflower.
  • Diet soda or carbonated water.

The Bottom Line

The above meals are just suggestions, so feel free to mix and match based on your preferences. Just make sure you’re getting enough protein, carbs, and healthy fats at each meal. And avoid processed foods, sugary drinks, and unhealthy fats. Bodybuilding is a demanding sport, so your diet needs to be on point if you want to see results. This 7-day gym diet plan chart will help you get started on the right track.

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