Whether you are a guy or a girl The ultimate diet for fitness and bodybuilding means that what you should follow in nutrition all year around in order to build your physique and staying lean, that also means your lifestyle because it is not a course or a few months program that you follow but it is your whole year routine, Hence keeping yourself lean or shredded should be all the time and staying low fat is good for your long term development as well so what you should do starting from waking up in the morning till bed time let us find out:
GENERAL RULE:
To stay lean you have to stay away from all form of sugar, reduce your fats to minimum, stay moderate in carbs and high in protein, keep your meals at minimum of 5 per day and no snacks in between
MORNING BREAKFAST (1ST MEAL)
Most of you probably wake up early to go to the gym or to go to work and when you wake up your body will be very hungry for nutrition as you already consumed the protein during the night and you have no glycogen in your muscles so what you have to feed your muscles with
Protein + Carb
Protein:
- Egg whites
- Tuna
- Chicken breast
- Steak
- Cottage cheese
- Beans (vegans)
- Whey protein
Carb:
- Rice cake
- Brown toast
- Rice
- Brown pasta
- Oats
- Banana
- Sweet potato
Those are the main breakfast menu however adding more nutrients is recommended so, for any diet for fitness and bodybuilding
Add the following:
Greek yogurt, Fruit, lactose free milk / almond milk, coffee, spoon of peanut butter or nuts
So, adding yogurt will help digestion with probiotic bacteria, and some coffee for your morning focus also is a benefit
Some essential fats will be good also for digestion and maintaining a stable insulin level
˃ Breakfast Tips!
So are you stuck with the same breakfast every day or you are always jam-packed here is some out of the box ideas that most of the bodybuilders and fitness enthusiasts do:
- Protein Pancakes
- Protein Waffles
- Homemade protein bars
- Protein Porridge
So, let us see how can you make those tasty:
- Protein Pancakes:
Description:
Adding protein and carb and also healthy fats in one go will make it super easy to have delicious healthy breakfast
Ingredients:
- 5 egg (4 egg white + 1 whole)
- 1/2 cup oats
- Baking powder
- A pinch of salt
- 1 scoop of protein powder (sugar-free)
- Pinch of cinnamon
- Pinch of Vanilla extract
Directions:
Run all in a blender, heat a non-stick pan, add cooking spray (preferably canola), then add the mixture 2-3 min then flip on the other side
Add any topping you want, peanut butter, blueberries, strawberries, sugar-free chocolate spread
- Protein Waffles:
Description:
it is also a one plate having all the nutrition’s, protein, carb and fruit on top and also fibers and very tasty
Ingredients:
- 5 Eggs (4 egg whites + 1 full)
- 1 Scoop of protein powder
- 2 teaspoon of baking powder
- Pinch of salt
- Sugar-free syrup
- Cooking spray
- Pinch of Vanilla extract
Directions:
Mix all in a bowl, then heat the waffle iron, then spray the cooking spray then add the mix to the iron till the waffle goes off
- Homemade protein bars:
Description:
That particular recipe can let you have your breakfast even while driving, and it is also a healthy fresh homemade snack
Ingredients:
- 10 egg whites
- ½ cup unsweetened cocoa powder
- 2 large spoons stevia
- Pinch of salt
- Pinch of Vanilla extract
- 1 cup of almond flour
- 4 scoops of protein powder (pick your flavor)
- Add peanut butter /almond butter (option)
- Add topping of melted sugar-free chocolate or sugar-free caramel (option)
Directions:
Preheat oven @ 300 deg, mix all in a food processor except egg whites and beat them separately then mix all in a bowl,
pour all in a baking dish, bake @ 300 deg for 45 minutes, cut them and store in a fridge
Protein Porridge:
Description:
That is one of the popular American breakfast dishes, and bodybuilders have tweaks it for their nutrition so having only one bowl with everything in it in the morning is a hassle-free breakfast
Ingredients:
- 5 egg whites
- 2 scoops of oats
- Pinch of Vanilla extract
- Stevia
- Toppings (blueberries, strawberries, peanut butter, sugar-free chocolate spread)
Directions:
Blend the egg whites separately till become foams, add cup of water one 2 scoops of oats and cook 2 minutes in a microwave
Blend the cooked oats with egg whites, then cook on the oven for 10 minutes and stir till it all mix together
Pour in a bowl and add the toppings you want and enjoy!
MIDDAY MEALS (2nd to 4th MEAL):
Protein:
Chicken breast, Turkey breast, Beef, Lamb, Fish, Prawns, Squid, Beans (Vegans), Lintels (Vegans)
Carb:
Basmati rice, Rice cake, Brown pasta, Brown bread, Potato, Sweet potato, Grits, Burghul
Fibers & Vitamins:
Broccoli, Kidney beans, Zucchini, Spinach, Carrots, Asparagus, Cabbage, Artichoke, Cauliflower, Eggplant, Mushrooms, Tomato cucumber
Green Pepper, Lettuce, Onion
*You will notice we have not added oats or corn flakes as we assume you have consumed
it in the breakfast meal
RECIPES:
there is an endless recipe you can do for, but bear in mind that the more varieties you do the whole week the better your body perform and respond, every protein has slightly different structure and your body will need to change, however some protein quality is very high
which you need to have it your regular meals like Chicken breast / Beef
also, in the carb section rice is one the most important and then comes the sweet potato however also adding different carbs per week is better for your metabolism.
Adding a vegetable plate and salad has to sneak in your diet for a healthier and longer life
LAST MEAL (NIGHT):
Before sleep you need to feed you muscles as your body will start recover and build the whole night with whatever you have fed during the day so adding a high protein meal is very essential while reducing your carbs and your fats
So here we will give some hints of what you can eat before bed and again it depends from each and every individual:
So, some individuals will need to consume carbs some may respond better by having a protein only meal so do not take the below as a rule you have to tweak it as per your body respond
- Greek yogurt with chia seeds
- Chicken breast + small bowl of rice
- Cottage cheese + rice cake
- Whey protein + peanut butter
- Steak + broccoli
- Egg whites + brown toast
TIPS:
Some of you may experience mid night hunger there is many reasons for that
- Not having enough nutrition during the day
- Very high metabolism from diet and training program
- Not having enough essential fats
- Not having a nigh meal before bed
- Fasting for long period of time during the day
Solutions:
Quick solution when you experience hunger midnight you should not just eat anything in the fridge your body needs protein to continue recovery so having a protein shake is the best option
For long term solution you need to increase your nutrition during the day add essential fats and if you had also a casein before bed can help with reduced mid night hunger
FAQs
How can I bulk in 7 days?
Bulking in 7 days involves increasing your caloric intake, especially with protein-rich foods, intensifying your strength training regimen, and ensuring adequate rest for muscle recovery. However, significant muscle gain in such a short period is unlikely, and healthy bulking typically requires a longer-term approach.
How to eat 3,000 calories a day?
To eat 3,000 calories a day, plan meals with nutrient-dense foods like lean meats, whole grains, nuts, and dairy, divide your intake into 5-6 smaller meals throughout the day, and include calorie-rich snacks like nut butters, avocados, and protein shakes.
What is the 40 30 30 meal plan?
The 40-30-30 meal plan is a dietary strategy where 40% of calories come from carbohydrates, 30% from proteins, and 30% from fats, aiming to provide a balanced macronutrient distribution for weight management and energy stability.
