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.
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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
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
| Breakfast | Snack | Lunch | Snack | Dinner | |
| Monday | Scrambled eggs with mushrooms and oatmeal | Low-fat cottage cheese with blueberries | Venison burger, white rice, and broccoli | Protein shake and a banana | Salmon, quinoa, and asparagus |
| Tuesday | Protein pancakes with light syrup, peanut butter, and raspberries | Hard-boiled eggs and an apple | Sirloin steak, sweet potato, and spinach salad with vinaigrette | Protein shake and walnuts | Ground turkey and marinara sauce over pasta |
| Wednesday | Chicken sausage with egg and roasted potatoes | Greek yogurt and almonds | Turkey breast, basmati rice, and mushrooms | Protein shake and grapes | Mackerel, brown rice, and salad leaves with vinaigrette |
| Thursday | Ground turkey, egg, cheese, and salsa in a whole-grain tortilla | Yogurt with granola | Chicken breast, baked potato, sour cream, and broccoli | Protein shake and mixed berries | Stir-fry with chicken, egg, brown rice, broccoli, peas, and carrots |
| Friday | Blueberries, strawberries, and vanilla Greek yogurt on overnight oats | Jerky and mixed nuts | Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies | Protein shake and watermelon | Ground beef with corn, brown rice, green peas, and green beans |
| Saturday | Ground turkey and egg with corn, bell peppers, cheese, and salsa | Can of tuna with crackers | Tilapia fillet, potato wedges, and bell peppers | Protein shake and pear | Diced beef with rice, black beans, bell peppers, cheese, and pico de gallo |
| Sunday | Eggs sunny-side up and avocado toast | Protein balls and almond butter | Pork tenderloin slices with roasted garlic potatoes and green beans | Protein shake and strawberries | Turkey meatballs, marinara sauce, and parmesan cheese over pasta |
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.
Examples:
- 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.
