Bodybuilding Food List: Gym Diet Plan for Muscle Gain and Cutting! [2021]

Bodybuilding is a combination of exercise, including weight lifting and the type of foods we take with it.

In order to stay competitive, a proper balance between the exercise and nutritional value is mandatory, ignoring any of these things can get your no results and this can waste your efforts of months or years.

Diet is the most crucial aspect for muscle gains or even for cutting goals, this article has gathered, you all-in-one bodybuilding meal plan which can get you desired outcomes.

Related: List of Top 7 Exercises Which Trainers Do

Understanding Bodybuilding Basics

Bodybuilding diet for beginners or experts is different than the competitive sportsmen such as power lifters or those who appear on an Olympic scale.

Bodybuilding is a process which can be done by any layman with a balanced diet and regular amount of exercise.

Bodybuilders in a year work for 2 main things which are:

1. Bulking
2. Cutting

Now, each of these cycles has different meal plans since your body demands diverse nutrients to fulfill those criteria.

In the bulking season, bodybuilders tend to eat the diets which are rich in proteins and excessive calories. The process of cutting, however, requires more fiber-containing foods and foods which act as a natural fat burner.

Every cycle lasts around 12-16 weeks in which the nutritional chart is balanced to get the ideal physique at the end.

Bodybuilders Diet Plan, Calorie Intake and Nutrients

As mentioned above, bodybuilders increase the size and mass of their body in the bulking phase and cutting cycle is all about losing fat for revealing cuts.

So the caloric intake in both cycles is very different.

You can determine the calorie intake from the calorie tracking app or simply by visiting a dietician.

Some of us determine this by checking the weight every 3 weeks if it stays the same, then this will be called as maintenance calories since they didn’t let you gain or lose any weight.

Gym diet plan for muscle gain or during the bulking phase, it is advised to increase the calorie intake by 15%. If someone is taking 2,500 calories per day, then he will multiply it by 0.15 (2,500 x 0.15 = 2,875), you will get the value of 375 extra calories which you should take for bulking phase.

The same thing goes with the cutting cycle, only this time you decrease the actual calorie intake by 15%.

You will attain the perfect bodybuilding results if you don’t lose to gain more than 1% of body weight each week. Diets will allow you to maintain body weight during either cycle.

Also Read: 8 Best Supplements for Muscle Gain and Strength [2019 New]

Bodybuilders Diet Plan- Which Food to Eat and Avoid

Foods provide you the macro and micronutrients which does so many things for the bodybuilding.

Some foods are considered beneficial when it comes to reducing muscle fatigue and get you more energy during the competitive phase.

Below, we are providing you the list of foods which you should eat and some food you must avoid.

The foods to avoid pose hindrance in your muscle-building path and sometimes it increases the process of fat during the cutting cycle which is not required at all.

Foods to Eat

The foods described below can be used in both cutting and bulking phase, it is the amount that you need to monitor while each cycle.

Bodybuilding foods to eat include:

• Dairy Product: Cheese, Low-fat milk, Cheese, Yogurt
• Meats: Ground Beef, Chicken Breast, Sirloin Steak, Salmon Fish, Cod, Pork Tenderloin
• Poultry: Eggs
• Grains: Rice, Oatmeal, Cereal, Bread, Popcorn
• Fruits: Apple, Bananas, Grapes, Peaches, Watermelon, Avocados, Berries
• Vegetables: Spinach, Green leafy vegetables, tomatoes, cucumber, Asparagus, Pepper, Mushrooms and Green beans
• Nuts: Walnuts, Almond, Flax seeds, Sunflower seeds
• Starch containing vegetables: Potatoes, green lima beans, green peas
• Beans: Chickpeas, kidney beans, pinto beans
• Oils: Olive, Flaxseed and Avocado Oil

Foods to Avoid During Bodybuilding

Some foods to limit include:

• Deep-fried items: These are the source of trans fatty acid, which is a carcinogenic compound, they promote inflammation and lower the physical stamina when taken for a long time. Goods like deep-fried chicken, fish, onion rings, chicken curds
• Sugar: Sugary foods offer a lot of calories but very fewer nutrients, items like candy, cookies, ice cream, cake, and carbonated beverages should avoid.
• Alcohol: Alcohol consumption can delay the process of muscle gain or fat loss which is problems for both of your cycles.

Also See: SARMs Vs Legal Steroids: Shocking Facts Inside! [2019]

Foods, which cause slow digestion, in general, should also be avoided. These include:

• Foods with high-fat value such as high-fat meats, buttery and heavy saucy foods with cream
• Foods with high fibers which are beans, broccoli and cauliflower
• Carbonated drinks like sparkling water or diet soda

Supplements to Take

Dietary supplements are an important part of the bodybuilding food list, not every one of us gets the nutritional demands fulfilled with only food.

A few bodybuilding supplements mentioned below can help you get faster results with huge energy enhancement in the process.

• Whey Protein: In powder form which is easy to take but beware of the excessive amount as it may cause renal damage.
• Creatine Supplements: Creatine monohydrate is the ideal thing you need during the bulking phase, it equips the muscles with an extra amount of energy and causes size expansion.
• Legal Steroids: Legal steroids are the combination of herbal ingredients along with the most needed nutritional value. You can check them out in here.

These supplements can supply your body the number of essential micronutrients which works very effectively to attain the bodybuilding goals.

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References

https://www.healthline.com/nutrition/26-muscle-building-foods
https://www.healthline.com/nutrition/bodybuilding-meal-plan
https://www.bodybuilding.com/content/beginners-shopping-list.html