Nutrition

Natural Bodybuilding Meal Plan – Lose Fat And Gain Muscle Mass Today !

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If you’re planning to body-build naturally training hard and getting enough sleep is extremely important, but what may be even more important is what you put into your body because without eating the right foods you won’t achieve the results you desire no matter how hard you train. A simple way to make sure your diet is always on point is by following a meal plan that is carefully customised to your current daily caloric needs of protein, fats and carbohydrates for your goals.

bodybuilding meal plan

Now before you go ahead and start making up your meal plan you need to calculate exactly how many calories you need for your current fitness/bodybuilding goals.

Calculating Your Daily Caloric Needs

To begin with you will calculate how many calories you need to maintain your current weight, this is known as your Basal Metabolic Rate (BMR).

BMR For Men: 10 x weight (KG) + 6.25 x height (CM) – 5 x age (Years) + 5

BMR For Women: 10 x weight (KG) + 6.25 x height (CM) – 5 x age (Years) – 161

Once you’ve calculated your BMR you’ll need to times this by your Total Energy Expenditure (TEE).

Sedentary (little or no exercise) = BMR x 1.2

Lightly Active (light exercise 1-3 days a week) = BMR x 1.375

Moderately Active (moderate exercise 3-5 days a week) = BMR x 1.55

Very Active (hard exercise 6-7 days a week) = BMR x 1.725

Extremely Active (hard-core exercise 7 days a week or 2x training a day) = BMR x 1.9

After you times your BMR with your TEE you will have now worked out how many calories you need a day to maintain your weight. All you have to do now is either add or subtract 300-500 calories to this number depending on your current fitness/bodybuilding goals. If you want to lose fat then subtract 300-500 calories, but if you want to gain muscle mass then add 300-500 calories.

Figuring Out Your Macros

Now that you know how many calories you need to eat a day it’s time to figure out the correct ratio of macronutrients. The breakdown of the macros will be decided on what you plan to do, lose fat or build muscle ?

bulk or cut

Macros For Fat Loss

40% Protein, 40% Carbohydrates and 20% Fats

Macros For Muscle Gain

30% Protein, 45% Carbohydrates and 25% Fats

1 gram of protein/carbohydrate has 4 calories and 1 gram of fat has 9 calories. If you don’t want to manually calculate your macros then download the app MyFitnessPal on your phone because it allows you to adjust the calories and macros easily.

Foods To Include In Your Meal Plan

Once you’ve accurately calculated your daily caloric needs and adjusted your macros accordingly it’s time to decide what type of foods you want to include in your meal plan. Here are some foods that you should consider adding:

For Fat Loss

  • Egg Whites
  • Chicken Breast
  • Turkey Breast
  • Pork Tenderloin
  • Canned Tuna
  • Cod
  • Top Round Steak
  • Shrimps
  • Greek Yogurt
  • Leafy Vegetables
  • Whole-Wheat Pastas
  • Lentils
  • Beans
  • Quinoa
  • Brown Rice
  • Berries
  • Low Fat Dairy Products
  • Tofu
  • Whey And Casein Protein Powders

For Muscle Gain

  • Salmon
  • Chicken Thighs
  • Pork Loin
  • Sirloin Steak
  • Whole Eggs
  • Sweet Potatowholefoods
  • Yams
  • Bananas
  • Topical Fruits
  • Oatmeal
  • White Rice
  • Chick Peas
  • Avocados
  • Nuts And Seeds
  • Nut Butters
  • Olives
  • Coconut Oil

Once you’ve decided what type of foods you want to include within your meal plan here are a few templates you can follow:

Muscle Gain Plan

Meal 1: Low Fat, Moderate Carbs And Protein

Meal 2: Moderate Fat, High Carbs And Moderate Protein

Meal 3: Low Fat, Moderate Carbs And Protein

(Post Workout) Meal 4: Moderate Fat, Moderate Carbs And Very High Protein

Meal 5: High Fat, Very Low Carbs And Very High Protein

Meal 6: Moderate Fat, No Carbs And Moderate Protein

Skinny Guy (Ectomorph) Muscle Gain Plan

Meal 1: High Fat, Moderate Carbs And Protein

Meal 2: High Fat, Low Carbs And High Protein

Meal 3: Moderate Fat, Low Carbs And High Protein

(Post Workout) Meal 4: Moderate Fat, Very High Carbs And Protein

Meal 5: Moderate Fat, Carbs And Protein

Fat Loss Plan

Meal 1: High Fat, Low Carbs And Moderate Protein

Meal 2: High Fat, Low Carbs And Moderate Protein

Meal 3: Moderate Fat, Carbs And Protein

(Post Workout) Meal 4: Low Fat, High Carbs And Protein

Meal 5: Moderate Fat, Low Carb And Moderate Protein

Remember that variation is key in a healthy diet and it is advised to slightly change the composition of your meals every day by choosing different ingredients. Hopefully this article has given you a good idea on how to make your own meal plan from scratch and if you have anymore questions about meal plans then please feel free to leave a comment about it below.

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