Do not expect us to give you a secret recipe for a diet supporting the development of muscle mass. There are no secrets here, but there are irony rules, the use of which gives the best results. Here they are.

If you want to expand your musculature, you must approach the diet with which you do the same with the same commitment. If you must, leave one workout, but for the treasures of the world do not give up any meal. Such thinking should accompany anyone who works on muscle building. You must also know that when it comes to bodybuilders’ nutrition, there is no formula that will please everyone. Therefore, learn the basic principles and, if necessary, modify the diet to suit you.

There is nothing to blame, healthy nutrition in bodybuilding is hard work, as hard as training itself. We are not writing this to discourage you, but to make you realize that to get satisfying results you have to make a lot of effort in the gym and the kitchen. This adventure can also be quite expensive, because in the bodybuilder’s diet there is no place for low quality food. Now to the point.



Plan your meal times, write them down and stick to them, even if frogs were flying from the sky. You need six meals a day, which you will eat regularly every 2-3 hours. Why so often? Because after a hard workout, muscles need constant access to nutrients. If you miss one of the meals, your muscles will be hungry and start to “eat” themselves.

For this reason, you should eat the first meal right after getting out of bed, and the last just before going to bed. FORGET about the last meal you have to eat no later than 2 hours before bedtime! Just before the night’s rest you have to put something in the stomach to prevent the muscles from starving at night. So what to eat for the last meal during the day? For example, egg whites with oatmeal and fruit.



The average daily diet of a budding bodybuilder contains 33 kcal for every kilogram of body weight. If you weigh 80 kg, your diet should contain 2640 kcal at the start. After 2-4 weeks, start gradually increasing the caloricity of the diet. Do not listen to the advice that the more caloric the diet, the better it brings results. There are no shortcuts here. It takes time to get to know the needs of your body in difficult conditions such as mass training. Therefore, act calmly, and introduce every change in the menu, including the one related to its calories, gradually.



the perfect proportions of macronutrients in the bodybuilder diet amount to

50% protein,

35-49% carbohydrates

10-15% fat.


In other words, 2 g of protein for every kilogram of body weight and 1.5 g of carbohydrates per kilogram of body weight. You do not need to worry about fat because it accompanies other ingredients, eg it is in eggs, poultry or beef meat. The most important ingredient is the protein that must be found in every meal. Therefore, a guy weighing 90 kg should eat 180 g of protein daily and 135 g of carbohydrates, which means approx. 30 g of protein and approx. 22 g of carbohydrates in each meal.

Protein. As for the ways of satisfying these needs in the diet, there are quite a lot of them. We recommend lean beef, chicken, eggs, turkey and fish. You can also help with protein preparations for bodybuilders. However, it is better if they are only a supplement to a solid diet, and not its basis.

Carbohydrates. Here too, the choice is large and you need to experiment a bit to find the source that works best for you. It may happen that other bodybuilders will praise pastas, rice or bread, and for you the most beneficial will be wholemeal oatmeal, which by the way is a valuable source of fiber. We know bodybuilders who eat 500 g of these flakes a day.


The ultimate diet tuning

You already know the basic principles of constructing a menu that will effectively feed your muscles. It was easy. Now it’s time to fit them to your needs. It may take several weeks, but it is not time wasted. Why do you need modification? Well, because each of us is slightly different, has different genetic determinants, trains with a different frequency and other loads, etc. Therefore, for example, the calorie diet may in your case be greater by up to 1000 kcal per day than your buddy. Therefore, experiment! When muscle mass gain begins to be satisfactory, your diet will be the one you just need. Analyze your workouts and diet, saving everything that you do in this direction. Big muscles are not a happy coincidence, it’s the result of a worthy scientist’s work. And the more advanced you are,this work must be more precise.

Let’s say that you started with the above-mentioned 33 kcal per kilogram of body weight, but after 4 weeks of intense workouts, muscle mass did not come. This is the moment when, for example, you should increase the caloric content of the diet to 40 kcal per kilogram of body weight. Give yourself another 4 weeks to observe the effects of this procedure. And so on. Be consistent and patient. Good luck.

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