The Gym Body Meal Plan

This bodybuilding meal plan is designed to build muscle while eliminating fat. It places a lot of emphasis on high protein foods and complex carbs. People are expected to have a workout routine while on this diet as well, so that they can burn the massive amount of calories this diet allows.

Weight training is recommended in the afternoon, when your body has had sufficient time to absorb the carbohydrates you've eaten, which will allow for maximal exertion in the gym. If you aren't going to put in a lot of time at the gym, do not go on this diet. It is designed for active people with serious bulking up goals. Because of the heavy exercise load that accompanies this diet, you can also improvise certain foods as you see fit.

Meal 1 (breakfast)

For a high protein breakfast make scrambled eggs (5 whites and one yolk) on toast with some low fat ham. Knock this down with a glass of grapefruit or cranberry juice and plenty of water. As an alternative higher carb option try a bowl of porridge with some fresh blue berries thrown in and again washed down with some fresh juice and loads of water.

Meal 2 (11am)

A protein bar or protein shake and a piece of fresh fruit.

Meal 3 (Lunch)

If going out try sushi, good grilled kebabs, baked potatoes filled with tuna (avoid tuna mixed with mayonnaise. If making your own lunch try a wholewheat pasta or brown rice salad with chicken or turkey, fresh vegetables, sultanas etc. If making sandwiches use wholewheat bread and make sure you use at least as much meat and vegetables as you do bread.

Meal 4 (4pm)

Either go for a protein shake with a good mix of protein and carb or if you want solid food, a tub of cottage cheese and a couple of pieces of fruit.

Meal 5 (post workout)

Take a shake ideally that consists of approx 50 grams of protein and 50 grams of carb to replenish muscles after intense workout. If not working out (either carb or rest day) omit this meal.

Meal 6 (dinner)

About an hour after workout and shake its whole food time and this could be a plate of chicken, brown rice and broccoli or grilled steak, baked potato and a salad. If looking for a pudding try a low fat bio yoghurt with some summer fruit or a baked apple stuffed with vine fruit.

Meal 7 (bed time)

Take a whey protein shake about an hour prior to bed. No carbs needed here as they would have a chance to be stored as body fat so just straight protein for the last meal. If you don’t fancy a shake try a tub of cottage cheese.

The Gym Body Introduction

The Gym Body Work Out Plan