Bodybuilding Diet Plan For Mass Pdf


Bodybuilding Diet Plan For Mass Pdf is made up of certain amounts of protein, carbohydrates and fats. These diets are essential for bodybuilders to follow, regardless of their level in the field. Seriously! Bodybuilders Pro’s use diet plans. Have you ever wondered what the health benefits of bodybuilding would be for you? Take a look below for a quick review.

Bodybuilding Diet Plan For Mass Pdf

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A lot of people think that bodybuilders who have great physique simply lift weights in the gym and run on the treadmill for hours. But, that is just the exterior and most basic effort that they do.

 What we fail to distinguish is the daily challenge of choosing to live healthily. Every day, you plan your meal, eating what will help you with trying to lose weight or build muscles while avoiding the foods that most people regularly eat.

In short, nutrition is the key to achieving your physique goals. In order to reach that great shape, you need to have a goal-specific meal plan in order to achieve the best and fastest results.

However, this isn’t an easy task because you need to sort out your own meal plan. When starting a workout, you have to know what you need and what you want to achieve.

Just a little reminder,

Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach. Click to tweet

This will be a more difficult task if you have zero ideas on where to start! So we will try to help you achieve your best muscle-bound potential with these general guidelines you must remember in applying this meal plan.

How Much Protein Do You Need To Build Muscle?

You should know the importance of macronutrients. These are the three: protein, fats and carbs.

Among them, protein is the most important. Aside from its basic benefits, protein intake is a requirement in forming muscles. Here is the ideal amount of protein intake in muscle-building:

  •  Consume 0.8 – 1.2g of protein per pound or almost 2g per kg of your current body weight each day.
  • Take note that 1g of protein contains 4 calories. You will understand why you need this fact later on.

For instance, if you currently weigh 150 lbs, you can eat an even amount of 150g of protein daily (which is the old “1g per pound” recommendation that has been around for decades).

You can also aim for some degree higher or lower based on your personal needs and preferences. You’ll be fine as long as you are somewhere along this range.

How Much Fat Do You Need To Build Muscle?

The second macronutrient you need to set up is fat. Unlike the common notion, we need a sufficient fat intake for overall health and functioning of the human body. These can come in a variety of forms of absorption such as fat-soluble vitamins. 

In fact, the most important role fat plays is in the production of optimal hormones. For example, testosterone, which has an important part in the process of muscle-building. 

The ideal amount is:

  • Consume  20-30% of your total daily calorie intake from fat.

How To Calculate Your Recommended Fat Intake?

Here’s how you can compute it:

  1. For example, you have figured out from the ideal amount of calories that you need to eat an amount of 2,000 calories daily. 
  2. Let’s also say that you decide to go with an even 25% of your total calories from fat. 
  3. 25% of the 2,000 calories is 500. 
  4.  Since there are 9 calories per gram of fat, you simply need to divide 500 by 9 which results in 56g of fat every day. 

If you have different numbers, you can simply use this formula so you would know how much your body needs. You can personally decide where within the 20-30% range you prefer your level of fat intake. 

Some of the best and high-quality sources of fat would be various nuts, seeds, nut butter, olive oil, coconut oil, avocados or avocado oil and fatty fish such as salmon. 

How Many Carbs Should You Eat Per Day To Gain Muscle?

The third and final macronutrient for set up: carbs. 

Protein and fat are both considered essential. This is as they provide us with nutrients that our bodies require, but cannot produce on its own. Carbs, on the contrary, don’t provide us with anything alike. 

However, we definitely need a sufficient carb intake for fuelling our workout, maximizing our performance and optimizing our recovery. This basically means that carbs allow us to get the most out of the entire process of muscle-building. 

How To Calculate Your Recommended Carb Intake?

  1.  Let’s continue the example on the ideal amount of fat. If you are getting 500 calories from fat that is 56g per day, that means that the remaining 1,500 calories (2,000-1,500) aren’t consumed yet. 
  2. If for instance, you weigh 150lbs, that means you need to eat about 150g of protein every day. Since 1 gram of protein contains 4 calories that means their protein intake will account for 600 calories each day (150 x 4 = 600).
  3. At this point, you have 600 calories worth of protein, your daily calorie intake added with the 500 calories worth of fat is 1,100. But since you need 2,000 calories per day, you still need 900 (2,000 – 1,100 = 900).
  4. All of those leftover 900 calories will come from carbs. Since 1 gram of carbs contains 4 calories, you need to consume about 224 grams of carbs per day (900 ÷ 4 = 225).

The best sources of carbs are potatoes, white/brown rice, oats, fruits, beans and vegetables. 

How Much Calorie Surplus For Muscle Gain?

Here’s the ideal amount that tends to be the best level for most (but not all since there are certain types of preferences based on various aspects as gender, age, etc.), active people:

  • For men, a daily surplus of about 200 calories above your maintenance level
  • For women, a daily surplus of about 100 calories above your maintenance level

This is the most important part of the muscle building diet: supplying your body with extra energy to synthesize the growth of new muscle tissues (as well as support your overall training performance and recovery.

Key Points On Bulking

  1. The bulk phase – the big feed. Bulk it out then lean up with a cut. 
  2. To smash the bulk phase, you need to train like you mean it and feed like you need it. 
  3. Bulking isn’t about eating as much, of whatever you want. It’s about feeding the muscle growth. Check out our top nutrition tips to support your bulking diet. 
  4. Try the Maximuscle 4 week bulking diet plan.

Packing on lean muscle is tough for even the most seasoned athlete. Not only does your training have to be strict and well-structured around hypertrophy, your diet also needs to support your body as it grows. 

To help themselves grow, most bodybuilders will perform a bulking and cutting cycle. The bulking stage focuses on packing on as much mass as possible. Time frames vary, but the plan below is for a four-week bulk – perfect for adding extra mass before a holiday.

However, to pack on size you need to be eating healthy food, and a lot of it. To help, use an online calorie calculator to work out what your calorie ‘maintenance’ is – which is the calorie intake you need to eat each day to maintain your weight. This will vary based on your height, weight, age and activity status. Typically, the guidelines state 2500 calories for men and 2000 calories for women. But in addition, you’ll need to add extra calories to ensure that you are feeding the growth. You should start with a surplus of +20%, (approximately 500 calories). 

When you’re eating a surplus, your body will be able to use the extra energy (carbohydrate, protein and fat) to train harder and build muscle. An increase in calories goes hand-in-hand with an increase in muscle mass – but only if you eat the right food, i.e. packing in the protein. Speaking of training,

We’ve put together some nutritional information and some examples of foods to eat on your 4-week bulking diet, to help aid your bulking transformation and build a bigger body: 


 When you’re bulking, you’ll need to keep yourself well hydrated. 1.5 – 2 litres per day or 6-8 glasses of water. To increase your caloric intake, you could also drink milk for additional protein – a perfect evening drink before bed to keep that protein synthesis in the black. You could consider a product such as Micellar Casein, for a tasty slow releasing protein powder. Fruit juices can add extra sugar which can be useful post-workout, but limit this to once or twice per week. 


 Unlike a cut, where you need to cut down on carbohydrates, those on a bulk can and should enjoy plenty of carbs. Hence, the harder you can train, the more likely you are to build mass. Stick to wholegrains as opposed to processed refined carbs which quickly spike blood sugar and can be stored as fat. 

However, post-training simple carbohydrates are useful. They quickly spike insulin levels – and insulin increases protein synthesis and decreases muscle breakdown. 


 Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient responsible for supporting lean muscle development. On a bulk, every meal should contain protein and you should aim for 2g per kg of bodyweight per day. 


 Time to debunk the fat myth! Fat is energy dense and should be a firm part of your diet. It goes without saying of course, to limit the saturated or trans fat but bulk out the healthy fats – if you don’t already, grab for the peanut butter, nuts, avocado, coconut oil, oily fish. 


 On a bulk, it can be tough to eat the excess calories when you don’t have an appetite. Thankfully, there are certain supplements that make life far easier. Mass gainers such as Progain or Progain Extreme can be just the support you need, as they can add calories to your diet without the need to force down a meal. 

Creatine is another great supplement and is suited to our 4-week bulk. Your first week is a loading phase and the following 3 are ‘maintenance.’ Creatine helps aid short bursts of high intensity exercise, which means you can lift a little harder, which in turn increases hypertrophy. Creatine monohydrate could be added to any drink, such as a fruit juice or protein shake.

5 Pillars Of Bodybuilding Nutrition

It’s important to listen to your body and give it the fuel it needs to meet your workout goals. Healthy eating produces the best results when you’ve synched it up with a dynamic workout plan like the ones


Use these five pillars of nutrition as guideposts to help you on your journey: 

  1. Eat Throughout the Day: Yes, you can grow muscle or lose weight on three meals a day. But for many of us, it’s more effective to use multiple small meals and healthy snacks spread throughout the day help you fuel your body and keep your blood-sugar levels under control as your metabolism adapts to the stimulus from training.
  2. Limit Processed Foods: Removing high-calorie, nutrient-poor foods from your diet and your life will help you stick to your meal plan. If you’re like most people, you’ll find your workouts feel better, your cravings will decrease, and you’ll see the difference in the mirror!  
  3. Stay Hydrated: Drink water and calorie-free beverages to keep your body at peak performance. Avoid sugar-laden drinks that sabotage your body’s defense systems. Craving sweet drinks? Low-calorie branched-chain amino acid blends can be a lifesaver.
  4. Strategize Your Carb Intake: Carbs come in two forms: starchy, faster-action options such as rice, bread, and pasta that raise the blood sugar quickly; and non-starchy carbs like fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Non-starchy carbs should be the backbone of your carb intake. The timing of when you eat starchy carbs is key to getting and maintaining a lean and muscular body. They’re best before or immediately after your workouts, when you can use them as fuel or to replenish muscle glycogen.
  5. Eat Plenty of Lean Protein: You can maximize muscle growth while stimulating the release of fat-burning hormones by eating protein every few hours. If you’re only going to measure one macronutrient, make it this one! While high-protein foods should always be your first priority, a quality protein powder is an easy, healthy way to meet your protein goals each day. Consider whey protein between meals and a slow-digesting casein protein as a shake or pudding to help fuel your gains at night.

Diet tips for gaining muscle mass are: 

1. Consume more calories than you burn 

Consuming more calories than you burn is essential for gaining muscle mass quickly, as the excess calories (together with your workouts) will promote muscle building.

2. Do not skip meals

Avoiding meal skipping is important to ensure you are consuming all necessary calories throughout the day. Consuming less calories or prolonged fasting may lead to loss of lean muscle. Ideally, you should have 5 to 6 meals per day, with special attention to breakfast and pre- and post-workout meals.

3. Consume more protein 

Increasing your protein intake is necessary to promote muscular growth. You protein sources should be spread out throughout the day, and not concentrated to just 2 or 3 meals. These sources should be mainly animal sources, like meat, fish, chicken, cheese, eggs and dairy, however protein can also be found in good quantities in foods like beans, peas, lentils, peanuts and chickpeas. 

In addition, using protein supplements, like whey and casein, may also be beneficial, especially for use following workouts, or to increase protein content in meals with less of it. Check out more examples of animal and plant-based protein sources you can incorporate into your muscle-building diet. 

4. Consume good fats

In contrary to what you may believe, consuming good fats actually stimulates the release of fat that is accumulated in the body, and helps to increase the overall calorie required to gain muscle mass. These fats are present in good like avocados, olive oil, olives, peanuts, peanut butter, flaxseed, walnuts, hazelnuts, macadamia nuts and fish like tuna, sardines and salmon. 

These types of food can be added to snacks like organic crackers, yogurts, smoothies and even to meals. 

5. Drink plenty of water

Drinking lots of water is important to stimulate hypertrophy, as water is a basic necessity to fill up cells, allowing them to grow. If you do not consume sufficient water, muscle building will be slow and difficult. 

A healthy adult should consume at least 35ml (about 1 oz) for every 1 kg (or every 2.2 lb) of weight. For example, a person who weighs 70 kg (154 lb) should consume at least 2450 ml (82 oz) of water per day. Keep in mind that sugary or artificial drinks, like soda and alcohol, do not count toward this fluid intake.  

6. Eat at least 2 pieces of fruit per day  

Eating at least 2 types of fruit per day is important so that the body has the vitamins and minerals required to promote muscle recovery after working out. Fruit can stimulate a faster muscle regeneration, leading to increased hypertrophy of the muscles. 

In addition, the vitamins and minerals present in fruits and veggies are important for muscle contraction, which can reduce fatigue during workouts and boost immune system functioning.

7. Avoid sugar and processed foods

Avoiding food that contains high amounts of sugar and that is highly processed is important to prevent the stimulation of fat storage  in the body, especially because a muscle-building diet will already involve excess calorie consumption. To avoid weight gain from fat accumulation, it is important to remove certain food from the diet, like candy, cookies, cake, toast, fast food, hot dogs, sausage, bacon, cheddar cheese, prosciutto and other  fatty cold cuts. 

These types of food should be swapped for whole wheat bread, whole grain biscuits, fresh cheeses (like cottage cheese or mozzarella), eggs, meat and fish. 

8. Avoid drinking alcohol 

Consuming alcohol excessively on a regular basis can reduce protein synthesis, reduce metabolism and reduce the body’s ability to burn fat. This can all compromise muscle growth. Therefore, you should avoid binge-drinking altogether.

9. Eat complex carbohydrates 

Complex carbohydrates are important for muscle growth, as these calories will provide the energy the body needs to stimulate hypertrophy. Muscles also needs complex carbs to store glycose in the form of glycogen within the muscle cells, to be used during exercise and when recovering. 

It is important to know what complex carbs should specifically be used in your diet. Ideally, you should consume those that are rich in fiber, like oats, quinoa, lentils, chickpeas, beans, sweet potato, whole wheat rice and whole wheat pasta. Check out other examples of high-fiber food you can incorporate into your muscle-building diet.

The Beginner Bodybuilder Meal Plan

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

This is a plan for new-to-the-system bodybuilders who want to stay healthy and power tough workouts. It is a template based on a moderately active 150-pound male, but could be bumped up or down in quantity to match your size and how many calories you need. It’s low in carbs and very high in protein, while emphasizing nutrient-rich foods to improve overall health.

Meal Template

  • Meal 1: Breakfast (containing some starchy carbs)
  • Meal 2: Snack (low-carb)
  • Meal 3: Lunch (low-carb)
  • Meal 4: Post-workout snack or shake (containing starchy carbs)
  • Meal 5: Dinner (containing starchy carbs)

Sample Day

Meal 1

Greek Yogurt

1 1/2 cups


1/2 cup

Granola(Vanilla Almond Crunch Bear Naked Granola.)

1/3 cup

Eggs(Omega-3 eggs)


Meal 2: Double Chocolate Cherry Smoothie

Protein Powder

2 scoops

Coconut Milk

1/4 cup


3/4 cup


1 tbsp

Cocoa Powder

1 tbsp


3-4 cubes


2-3 cups

Meal 3: Bibb Lettuce Burger


2 leaves

Ground Beef(95% lean)

8 oz.


2 slices

Red Onion

2 slices


1 tbsp

Mayonnaise(canola mayonnaise)

1 tbsp

Green Beans

3 cups

Meal 4: Post-Workout Nutrition

Protein Bar(or protein shake)


Meal 5: Shrimp With Spinach Salad & Brown Rice


6 oz.

Brown Rice

1/4 cup


4 cups

Feta Cheese

1/4 cup

Bell Pepper(red)


Olive Oil(extra virgin)

2 tbsp

Bodybuilding Essentials Grocery List

  • Protein: Protein powders, egg whites, whole eggs, white meat, white fish, Greek yogurt
  • Starches: Brown rice, quinoa, yams, potatoes, oats, and whole-wheat pastas, bread, cereals, and wraps
  • Fruits/vegetables/legumes: Tropical fruits, berries, green/fibrous vegetables, beans
  • Oils: Olive oil, coconut oil, nuts/seeds


The Benefits of Bodybuilding


When you hear the word ‘bodybuilding’ what is the first thing that comes to mind? Is it a tupperware of chicken and broccoli, or perhaps an excessive amount of bicep curls? While both of these may be defining elements of the sport of bodybuilding, there are numerous reasons why the average person should be doing exercises derived from this fitness discipline.

Recently, OPEX Fitness Founder, James FitzGerald, joined legendary bodybuilder, Ben Pakulski, on the Muscle Intelligence podcast to discuss the benefits of bodybuilding. The conversation included how bodybuilding builds motor control, creates a metabolic advantage, and supports living a larger life.


Bodybuilding has a host of benefits, but during the podcast Ben and James focus on how bodybuilding develops motor control, creates a metabolic advantage, and supports the goal of exercise.


The first benefit of bodybuilding is that it develops motor control (the regulation of movement by the central nervous system). This is critical because motor control is the base of support for all types of exercise. What does this mean? Well, if you or your client wants to do more complex activities such as muscle-ups they need to spend enough time bodybuilding to learn the motor control in similar patterns such as pulling and pushing. 

“I spent five years mastering the basics when I first started bodybuilding . . . The problem with fitness today is that no one wants to take the time to master the basics.”


The second benefit of bodybuilding is that it creates a metabolic advantage. Using bodybuilding to learn new motor patterns is difficult and burns a lot of calories. Thus, bodybuilding is a great tool to use when trying to change body composition.

James recommends doing bodybuilding in the form of full-body (head-to-toe) resistance training using the essential movement patterns.


James believes there is a problem with the current fitness industry. Fitness is viewed as a fix. Instead, James wants us to challenge this idea and view fitness as a tool for helping us live our best life possible.“I want to be able to hike to the top of a mountain at 95 and have sex in the morning,” says James about his fitness intent. 

This brings us to the third benefit of bodybuilding–it supports living a larger life. When you work backwards from living the best life possible and look at the type of exercise needed to support this you will arrive at bodybuilding and sustainable aerobic training. Bodybuilding supports living a larger life because the contractions found within it directly support our function in our everyday lives and it causes relatively low stress on the central nervous system. Put simply, bodybuilding keeps us fit for our daily lives without adding unnecessary stress.

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