The Bodybuilding Meal
important part of your routine is to eat
You hear it
time and time again. Its harder to get your diet right, than it
is to turn up to the gym and pump out a 2 hour weight session.
I know this because ive been in your shoes. It wasnt until I
turned the advice into action that I actually put on weight and
common diet error, is that people assume to get massive, you've
got to eat tons of protein and little
Be wary of this
ideally want to do, is balance the protein intake at times of
the day when your metabolism is ready to injest the protein.
Ideally, you want to 'wake' your body into readines by taking
on morning foods that stimulate the muscle and dijestive
See Tom Venuto, industry Heavy Hitter
and my own 'God' of
breakfast, a great idea is to take in complex carbos, and
fibre. Porridge, wholegrain toast and olive oil spreads are
ideal. Fruits provide vitamens and fibre is incredible for
digestive health, and ensuring the stomach is ready for the
protien blast you will unleash on it later in the
shake first thing is fine, but save the harder to digest
protiens for later in the day, such as chickens or
10am, your body will be ready for another hit. Now is when
something like brown rice and brocolli or perhaps a tub of
cottage cheese (250g) is perfect. For those with a sweeter
tooth, a low fat low sugar yoghurt is a good option, with some
banana and wholemeal bread.
The next time to eat is about midday,
for lunch. Aim for something that combines fibre (such as
grains) with protein. I like a chicken sandwhich, or a tuna
sandwhich with wholemeal brown bread. Alternativly, try a
chicken breast or perhaps sausages (low fat).
At 3pm, you should now be having a tub
of cottage cheese (250g) if you havent had one already today. I
also sometimes enjoy a small portion of high iron vegetables to
keep the energy up, like steamed spinich or silverbeet, or
boiled brocolli florets.
If I am training at 4-5pm, I will have
another protein shake before the gym, perhaps around half an
hour before I go. Dont make it to heavy because you dont want
cramps. 2 sccops of whey and 250ml of milk is
After your training session is when you
should have the mother size shake, with 3-4 scoops of whey,
400ml of milk, eggs and bannana. This is the important shake,
and rest up well afterwards, in preparation
for tea around
Tea should be decent proteins, like
a steak, chicken breast or fish fillets of around 300g. Have
this with fresh veges like potatoes or carrots and beans, and a
bit of steamed brown rice.
Mix and match this plan! Work out a good
mix of quality foods, and mingle them in day to
Lets Summarise this into a daily meal
plan, as an example.
FACTS: This bodybuilding diet will yeild
you around 2500 calories, around half carbs, 40% protien
and the last 10% as fats.
Its a great starting point and gives you
an idea of the foods to eat:
Mix and Match!!
- 1/2 Cup
- 1 Cup
esh Berries or
- 1 Tbsp
- Protien shake - 1 scoop
- 3 Cups boiled
- 2 Serves chicken
- 1/2 Cup
Vinegar With Seasoning on
- 5 Eggs
- 1 Slice
- 1oz Cottage
- 2 Serves of fruit (orange
I credit all my knowledge of
bodybuilding dieting to one source: I really suggest you get
the "Burn the Fat, Feed the
This special product is written by
Industry heavy hitter (featured on Oprah etc) Tom Venuto and I
can assure its the real deal.
See for yourself
This gives you the free 52 week meal
calculator, than selects and plans meals based on what your
wanting to eat, for a whole year ahead!
Its awesome, and really helps to
keep you motivated. I recommend this to all my personal clients
at my gym!
All the best with your BodyBuilding diet