Bodybuilding Meal Plan: What to Eat, What to Avoid

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Bodybuilding Meal Plan: What to Eat, What to Avoid Gavin Van De Walle holds a master’s degree in human nutrition and exercise physiology. He is also a registered dietitian and the owner of Dakota Dietitians, a dietitian consulting company, and DietHand. Gavin has a bias for the truth and aims to provide the public with the information they need to make educated and informed health decisions. His work has appeared in a variety of publications, including Livestrong, the American Botanical Council, Underwriter Laboratories, Stack.com, and many more. Check him out on Twitter.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2021/12/Gavin-P-Van-De-Walle-500×500-Bio.png”,”alt”:”Gavin Van De Walle portrait”}}],”medicalReviewers”:[{“id”:6159,”name”:{“display”:”Marie Lorraine Johnson MS, RD, CPT”,”first”:”Marie Lorraine”,”last”:”Johnson MS, RDN, CPT”},”userLogin”:”majohnson”,”links”:{“website”:”https://www.linkedin.com/in/marielorrainemsrdn/”,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/reviewers/marie-lorraine-johnson-ms-rd-cpt”,”type”:{“value”:”medical_reviewer”,”label”:”Medical Advisor”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

Marie Lorraine works as Clinical Dietitian in Missouri, where she specializes in nutrient deficiencies, weight loss, and diabetes remission. She also works as a personal trainer and fitness instructor teaching interval-based cycling classes.
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Educationn

n
• Messiah University, BSn
• Cox College, MSnn

  Certificationsn

  n
  • Registered Dietitian Nutritionistn
  • Certified Personal Trainer (CPT)nn

    Professional Accomplishmentsn

    n
    • Completed a clinically focused dietetic internship at Cox Collegen
    • Creator of NDTR Spotlightn
    • Featured on a podcast episode of “Conversations with Anne Elizabeth”n
    • Featured in the opening video of the 2021 Food & Nutrition Conference & Exponn

      Affiliationsn

      n
      • Academy of Nutrition and Dieteticsnn”},”avatar”:{“title”:””,”width”:1365,”height”:2048,”src”:”https://post.healthline.com/wp-content/uploads/2024/10/Marie__DSC6165_web_BW.jpg”,”alt”:””}}],”id”:”wp-3342174″,”updateReason”:[“The article was updated with current verified sources and links to relevant information.”,”The article received a minor update for site efficiency that didn’t change the substance of the content.”],”editor”:”Tess Catlett”,”factCheckedBy”:””,”factCheckers”:[],”articleHistory”:{“2018-11-19”:{“updateReason”:[],”authors”:”Gavin Van De Walle”},”2023-02-14″:{“updateReason”:[“The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic.”,”The article received a minor update for site efficiency that didn’t change the substance of the content.”],”authors”:”Gavin Van De Walle”,”editor”:”Tom Rush”,”copyEditor”:”Copy Editors”},”2024-01-27″:{“updateReason”:[“The article was updated with current verified sources and links to relevant information.”,”The article received a minor update for site efficiency that didn’t change the substance of the content.”],”authors”:”Gavin Van De Walle”,”editor”:”Tess Catlett”,”copyEditor”:”Copy Editors”,”medicallyReviewedBy”:”Marie Lorraine Johnson MS, RD, CPT”}},”articleDates”:{“factChecked”:{“date”:null,”display”:””},”medicallyReviewed”:{“date”:1706319577,”display”:”January 27, 2024″},”published”:{“date”:1542614400,”display”:”November 19, 2018″},”lastUpdates”:{“date”:1706319576,”display”:”January 27, 2024″},”modified”:{“date”:1724264951,”display”:”August 21, 2024″}},”type”:”authoritynutrition”,”language”:”en”},”cesData”:{“metaDescription”:”It’s important to incorporate variety into your bodybuilding diet to meet your nutritional needs — especially during a cutting phase when you eat limited calories.”,”title”:”Bodybuilding Meal Plan: What to Eat, What to Avoid”,”iab_tag_tier_1″:[],”iab_tag_tier_2″:[],”mpdTags”:[{},{},{},{},{}]},”relatedStories”:false,”wellness”:{“title”:”smart ways to slim down”,”coverImageUrl”:”/hlcmsresource/images/frontend-static/sidebar-wellness/7354-smart_way_slim_down_600x260-rightrail.jpg”,”items”:[{“title”:{“text”:”A Meal Plan and Beginner’s Guide to the Mediterranean Diet”,”matches”:”Mediterranean”},”url”:”/nutrition/mediterranean-diet-meal-plan”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2023/11/Salad_Female_Kitchen-732×549-Thumbnail.jpg”},{“title”:{“text”:”The Best Indian Diet Plan for Weight Loss”,”matches”:”Indian”},”url”:”/nutrition/indian-diet-weight-loss”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/09/indian-diet-weight-loss-732×549-thumbnail-732×549.jpg”},{“title”:{“text”:”The Ketogenic Diet: A Detailed Beginner’s Guide to Keto”,”matches”:”Ketogenic”},”url”:”/nutrition/ketogenic-diet-101″,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/10/cooking_eggs_and_bacon_in_skillet-732×549-thumbnail-732×549.jpg”},{“title”:{“text”:”Vegetarian Diets May Be Even Better for Us Than We Thought”,”matches”:”Vegetarian”},”url”:”/health-news/vegetarian-diets-may-be-better-than-we-thought”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/09/Spinach_arugula_salad_organic-732×549-Thumbnail-732×549.jpg”},{“title”:{“text”:”The Atkins Diet: Everything You Need to Know”,”matches”:”Atkins”},”url”:”/nutrition/atkins-diet-101″,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/09/atkins-diet-101-732×549-thumbnail-732×549.jpg”}]},”shouldLoadSEOClarity”:false,”shouldLoadFullStory”:false,”infiniteScroll”:true,”infScrollArticles”:[{“title”:[“Your Guide to the Best Supplements for Muscle Growth”],”text”:[“Certain dietary supplements can help you increase muscle mass and strength when used alongside a focused diet and exercise program. Learn more.”],”link”:”/nutrition/supplements-for-muscle-gain”,”imageAlt”:”Your Guide to the Best Supplements for Muscle Growth”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2022/10/protein-powder-supplement-732-549-feature-thumb-732×549.jpg”,”isNutrition”:true,”authors”:[{“id”:292,”name”:{“display”:”Grant Tinsley, Ph.D., CSCS,*D, CISSN”,”first”:”Grant”,”last”:”Tinsley, Ph.D., CSCS,*D, CISSN”},”userLogin”:”gtinsley”,”links”:{“website”:”http://www.granttinsley.com”,”facebook”:””,”linkedin”:”https://www.linkedin.com/in/granttinsley/”,”twitter”:”https://twitter.com/GrantTinsleyPhD”,”instagram”:”https://www.instagram.com/grant_tinsley_phd/”,”tiktok”:””},”link”:”/authors/grant-tinsley-phd”,”type”:{“value”:”medical_reviewer”,”label”:”Medical Advisor”},”nid”:”163718″,”specialties”:[“Nutrition”],”guestTitle”:””,”bio”:{“text”:”

        This individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.n

        Dr. Grant Tinsley is a tenured associate professor at Texas Tech University and the director of the Energy Balance & Body Composition Laboratory. He has published more than 75 peer-reviewed journal articles in intermittent fasting, body composition assessment, and sports nutrition. He is also a certified strength and conditioning specialist and a certified sports nutritionist.n

        Educationn

        n
        • Oklahoma State University, BSn
        • Colorado State University, MSn
        • Baylor University, PhDn
        • Stanford University, Medical Statistics Certificatenn

          Certificationsn

          n
          • Certified Strength & Conditioning Specialist, with distinction (CSCS,*D)n
          • Certified Sports Nutritionist (CISSN)nn

            Professional Accomplishmentsn

            n
            • Principal investigator for 13 externally supported research projectsn
            • 2021 recipient of the National Strength and Conditioning Association Nutritional Research Achievement Awardn
            • 2019 recipient of the Texas Tech University Alumni Association New Faculty Awardn
            • 2018 recipient of the Best Paper Award from the European Journal of Sports Sciencenn

              Affiliationsn

              n
              • American College of Sports Medicine (ACSM)n
              • National Strength and Conditioning Association (NSCA)n
              • International Society of Sports Nutrition (ISSN)nn”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2022/01/Grant-Tinsley-500×500-Bio.png”,”alt”:””}}],”reviewedByHeader”:”By”},{“title”:[“The 10 Best Muscle Recovery Foods and Drinks”],”text”:[“Muscle soreness can be uncomfortable, and it’s all too common. Here are 10 muscle recovery foods and drinks, as well as some nondietary tips for…”],”link”:”/nutrition/best-muscle-recovery-foods”,”imageAlt”:”The 10 Best Muscle Recovery Foods and Drinks”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2021/08/cherry-juice-732×549-thumbnail-732×549.jpg”,”medicallyReviewedBy”:{“reviewerName”:”Sade Meeks, MS, RD”,”reviewerImage”:{“path”:”https://media.post.rvohealth.io/wp-content/uploads/2023/03/Sade-Meeks-Headshot-Updated-500×500-Bio.png”,”width”:200,”height”:200,”altText”:””}},”isNutrition”:true,”authors”:[{“id”:264,”name”:{“display”:”Jillian Kubala, MS, RD”,”first”:”Jillian”,”last”:”Kubala MS, RD”},”userLogin”:”jilliankubalanutrition”,”links”:{“website”:”http://jilliankubalanutrition.com/”,”facebook”:””,”linkedin”:”https://www.linkedin.com/in/jillian-kubala-52539959/”,”twitter”:””,”instagram”:”https://www.instagram.com/jillian_kubala_rd/?hl=en”,”tiktok”:””},”link”:”/authors/jillian-kubala-ms-rd”,”type”:{“value”:”author”,”label”:”Author”},”nid”:”135935″,”specialties”:[“Nutrition”],”guestTitle”:””,”bio”:{“text”:”

                Jillian Kubala is a registered dietitian based in Westhampton, NY. Jillian holds a master’s degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. She runs a private practice based on the east end of Long Island, NY, where she helps her clients achieve optimal wellness through nutrition and lifestyle changes.n”},”avatar”:{“title”:””,”width”:413,”height”:400,”src”:”https://post.healthline.com/wp-content/uploads/2021/05/IMG_9640-1.jpg”,”alt”:”Jillian Kubala”}}],”reviewedByHeader”:”By”},{“title”:[“Can You Have Cottage Cheese on the Carnivore Diet?”],”text”:[“You may be able to eat some types of cottage cheese on the carnivore diet. Learn which cheeses to eat and avoid and why.”],”link”:”/health/cottage-cheese-on-carnivore-diet”,”imageAlt”:”Can You Have Cottage Cheese on the Carnivore Diet?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/03/cheeses-cottage-cheese-732×549-thumbnail.jpg”,”isNutrition”:false,”authors”:[{“id”:6112,”name”:{“display”:”Heather Hobbs”,”first”:”Heather”,”last”:”Hobbs”},”userLogin”:”hhobbs”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/heather-hobbs”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Heather Hobbs (she/her) is an editor at Healthline Media and RVO Health. She has also worked in content creation, marketing, copy editing, and search engine optimization (SEO) for brands, agencies, and nonprofit organizations. A former educator, she earned her MA in teaching as well as a BA with a double major in English writing and Spanish, along with a minor in French. You can find her on LinkedIn.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2024/05/Heather_Hobbs-500×500-Bio.png”,”alt”:””}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“Does the Carnivore Diet Cause Hemorrhoids?”],”text”:[“Some people may develop hemorrhoids when following a low fiber diet like the carnivore diet. Find out why and what to do about it.”],”link”:”/health/carnivore-diet-hemorrhoids”,”imageAlt”:”Does the Carnivore Diet Cause Hemorrhoids?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/03/female-cutting-steak-732×549-thumbnail.jpg”,”medicallyReviewedBy”:{“reviewerName”:”Meredith Goodwin, MD, FAAFP”,”reviewerImage”:{“path”:”https://media.post.rvohealth.io/wp-content/uploads/2023/05/Meredith-Goodwin-Headshot-500×500-Bio.png”,”width”:200,”height”:200,”altText”:””},”specialties”:[]},”isNutrition”:false,”authors”:[{“id”:6112,”name”:{“display”:”Heather Hobbs”,”first”:”Heather”,”last”:”Hobbs”},”userLogin”:”hhobbs”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/heather-hobbs”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Heather Hobbs (she/her) is an editor at Healthline Media and RVO Health. She has also worked in content creation, marketing, copy editing, and search engine optimization (SEO) for brands, agencies, and nonprofit organizations. A former educator, she earned her MA in teaching as well as a BA with a double major in English writing and Spanish, along with a minor in French. You can find her on LinkedIn.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2024/05/Heather_Hobbs-500×500-Bio.png”,”alt”:””}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“Can I Have Hot Sauce on the Carnivore Diet?”],”text”:[“You may be able to have some types of hot sauce on the carnivore diet. Learn which types you can have and what other condiments fit the diet.”],”link”:”/health/hot-sauce-on-carnivore-diet”,”imageAlt”:”Can I Have Hot Sauce on the Carnivore Diet?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/03/Hot_Suace_Bottle_Hand-732×549-Thumbnail.jpg”,”isNutrition”:false,”authors”:[{“id”:6112,”name”:{“display”:”Heather Hobbs”,”first”:”Heather”,”last”:”Hobbs”},”userLogin”:”hhobbs”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/heather-hobbs”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Heather Hobbs (she/her) is an editor at Healthline Media and RVO Health. She has also worked in content creation, marketing, copy editing, and search engine optimization (SEO) for brands, agencies, and nonprofit organizations. A former educator, she earned her MA in teaching as well as a BA with a double major in English writing and Spanish, along with a minor in French. You can find her on LinkedIn.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2024/05/Heather_Hobbs-500×500-Bio.png”,”alt”:””}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“The Watermelon Diet: Fact or Fiction?”],”text”:[“Some people claim the watermelon diet can help you lose weight, reduce inflammation, and cleanse your body of toxins. However, no research supports…”],”link”:”/health/diet-weight-loss/watermelon-diet-fact-or-fiction”,”imageAlt”:”The Watermelon Diet: Fact or Fiction?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/08/10889-The_Watermelon_Diet_Fact_or_Fiction-_732x549-thumbnail-732×549.jpg”,”isNutrition”:false,”authors”:[{“id”:6888,”name”:{“display”:”Alex Marceau”,”first”:”Alex”,”last”:”Marceau”},”userLogin”:”amarceau”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/alex-marceau”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Alex Marceau is an editor at RVO Health, working to help make physical activity and nutrition content accessible and engaging. He holds a master’s degree in Creative Writing from the University of Edinburgh, and his writing has appeared in various journals, newspapers, and websites in Scotland and North America. As a keen rock climber and mountaineer, he spends the majority of his free time exploring Scotland’s wild seacliffs, mountains, and outcrops.n”},”avatar”:{“title”:””,”width”:2004,”height”:2032,”src”:”https://post.healthline.com/wp-content/uploads/2025/03/Alex-Marceau-500×500-bio.png”,”alt”:”Alex Marceau”}},{“id”:638,”name”:{“display”:”Anna Schaefer”,”first”:”Anna”,”last”:”Schaefer”},”userLogin”:”aschaefer”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:””},”avatar”:{“title”:””,”src”:””,”alt”:””}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“What Are the Pros and Cons of a Ketogenic (Keto) Diet?”],”text”:[“The keto diet has gained popularity recently as an eating plan for weight loss. It’s a very high fat diet, and research is limited on its…”],”link”:”/health/pros-and-cons-of-keto-diet”,”imageAlt”:”What Are the Pros and Cons of a Ketogenic (Keto) Diet?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2024/06/hl-keto-meal-732×549-thumbnail.jpg”,”medicallyReviewedBy”:{“reviewerName”:”Amy Richter, RD”,”reviewerImage”:{“path”:”https://media.post.rvohealth.io/wp-content/uploads/2022/01/Amy-Richter-500×500-Bio.png”,”width”:200,”height”:200,”altText”:””}},”isNutrition”:false,”authors”:[{“id”:5330,”name”:{“display”:”Katie Yockey”,”first”:”Katie”,”last”:”Yockey”},”userLogin”:”kyockey”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/katie-yockey”,”type”:{“value”:”expert”,”label”:”Expert”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Katie Yockey is a London-based editor at Healthline and holds a degree in English Literature from Butler University. She’s particularly interested in women’s health, nutrition, and women in sports.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2024/06/Katie-Yockey_500x500-Bio.png”}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“What Is a Fasting Mimicking Diet?”],”text”:[“A fasting mimicking diet is low enough in calories and protein to experience the health benefits of fasting even though you’re still eating. Learn…”],”link”:”/nutrition/fasting-mimicking-diet”,”imageAlt”:”What Is a Fasting Mimicking Diet?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2024/05/PB-almonds-and-pecans-732×549-thumbnail-1.jpg”,”isNutrition”:true,”authors”:[{“id”:514,”name”:{“display”:”Catherine Crider”,”first”:”Catherine”,”last”:”Crider”},”userLogin”:”ccrider”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/catherine-crider”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Catherine Crider, CD/PCD(DONA), CLEC, CBE, JD, MEd, has worked with children for the past decade as a trained elementary and special education teacher. She finds special joy in supporting blossoming families and their infants. She enjoys educating new parents and parents-to-be about their different options as well as the current best practices in baby care. Catherine writes for various websites and teaches childbirth and postpartum education across the U.S.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2022/01/Catherine-Crider-500×500-Bio.png”}}],”reviewedByHeader”:”By”},{“title”:[“What Is the Fast-Mimicking Diet?”],”text”:[“The fast-mimicking diet offers benefits of fasting without a need for total food restriction. Learn how the 5 day plant-based diet may improve your…”],”link”:”/health/diet-and-weight-loss/fmd-diet”,”imageAlt”:”What Is the Fast-Mimicking Diet?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2024/02/PB-almonds-and-pecans-732×549-thumbnail.jpg”,”medicallyReviewedBy”:{“reviewerName”:”Kim Rose-Francis RDN, CDCES, LD”,”reviewerImage”:{“path”:”https://media.post.rvohealth.io/wp-content/uploads/2022/01/Kimberley-Rose-Francis-500×500-Bio.png”,”width”:200,”height”:200,”altText”:””}},”isNutrition”:false,”authors”:[{“id”:4529,”name”:{“display”:”Traci Pedersen”,”first”:”Traci”,”last”:”Pedersen”},”userLogin”:”tpedersen”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/traci-pedersen”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Traci Pedersen is a freelance author with more than 15 years’ experience writing on themes of psychology, science, and alternative health for a variety of publications. She also has written 14 science chapter books and numerous teacher resource books for the elementary classroom.n”},”avatar”:{“title”:””,”width”:400,”height”:400,”src”:”https://post.healthline.com/wp-content/uploads/sites/4/2021/04/Traci_Pedersen.png”}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“What Is a Liver Shrinking Diet and Who Needs to Be On One?”],”text”:[“A liver shrinking diet limits carbohydrates and fats. A doctor may recommend this type of diet before you undergo weight loss surgery. Learn more.”],”link”:”/health/nutrition/liver-shrinking-diet”,”imageAlt”:”What Is a Liver Shrinking Diet and Who Needs to Be On One?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2024/04/hl-cooking-732×549-thumbnail.jpg”,”isNutrition”:false,”authors”:[{“id”:514,”name”:{“display”:”Catherine Crider”,”first”:”Catherine”,”last”:”Crider”},”userLogin”:”ccrider”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/catherine-crider”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

                Catherine Crider, CD/PCD(DONA), CLEC, CBE, JD, MEd, has worked with children for the past decade as a trained elementary and special education teacher. She finds special joy in supporting blossoming families and their infants. She enjoys educating new parents and parents-to-be about their different options as well as the current best practices in baby care. Catherine writes for various websites and teaches childbirth and postpartum education across the U.S.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2022/01/Catherine-Crider-500×500-Bio.png”}}],”reviewedByHeader”:”Medically reviewed by”}],”forceShowAuth”:false,”hidePlacements”:[],”userPreloadDrivers”:{“headerNewsletter”:{“_driverPath”:”/nutrition/bodybuilding-meal-plan”,”_contentIndex”:”page”,”driverId”:”88669775-a5ee-4295-b686-720871247116″,”siteId”:”3bd23390-7108-11ea-8600-afc672063050″,”site”:”hl”,”status”:”on”,”deleted”:false,”overridePredictiveRPM”:true,”overridePredictiveRPMType”:”takeover”,”modelType”:””,”sdapiTestName”:””,”rewardType”:””,”holdout”:””,”customModel”:false,”created”:”2025-03-13T13:31:37.000Z”,”updated”:”2025-05-30T14:03:11.000Z”,”createdBy”:”emcelroy@rvohealth.com”,”updatedBy”:”emcelroy@rvohealth.com”,”isTest”:false,”callToActionHexColor”:”#02838d”,”imageMobile”:”https://healthline-activation-prod.healthline.com/driver-images/weight%20management%20standard%20driver%20image.png”,”color”:”#02838d”,”driverTypeId”:”1ed6a315-4241-4254-92ae-17d0570ee038″,”confirmationImageDesktop”:”https://images-prod.healthline.com/hlcmsresource/images/frontend-static/hl/check-our-instagram-desktop.jpg”,”confirmationImageMobile”:”https://images-prod.healthline.com/hlcmsresource/images/frontend-static/hl/check-our-instagram-mobile.jpg”,”sailthruAccount”:”hl”,”source”:”2nd Page Popup-AN Signup”,”titleOverride”:”Get Our Weight Management Newsletter”,”confirmDesc”:”Look out for our email. 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Nutrition

Evidence Based

Your diet can make or break your results at the gym. It’s important to eat a wide variety of nutrient-rich foods across different food groups. Limit or avoid alcohol, foods with added sugars, and deep-fried foods.

Bodybuilding differs from powerlifting or Olympic lifting in that it’s judged on a competitor’s physical appearance rather than physical strength.

As such, bodybuilders aspire to develop and maintain a well-balanced, lean, and muscular physique.

To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase.

During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible.

The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This involves specific changes in diet and exercise over 12–26 weeks.

The easiest way to determine how many calories you need is to weigh yourself at least 3 times a week and record what you eat using a calorie tracking app.

If your weight stays the same throughout the week, the amount of calories you eat is considered your “maintenance” level. You’re not losing or gaining weight but maintaining it.

Aim to increase your calorie intake by about 15% during your bulking phase. For example, if you eat 3,000 calories daily to maintain weight, you should eat around 3,450 calories daily (3,000 x 0.15 = 450) to bulk.

Decrease your maintenance calories by about 15% to transition from a bulking to a cutting phase. In this example, you would consume 2,550 calories per day instead of 3,450.

Plan to revisit your calorie goals every month to account for changes in your weight. Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression.

It’s important to avoid losing or gaining more than 0.5–1% of your body weight per week. This ensures you don’t lose too much muscle during the cutting phase or gain too much body fat during the bulking phase.

This is the ratio between your protein, carbohydrate, and fat intake. Protein and carbs contain 4 calories per gram (g), and fat contains 9.

Your macronutrient ratio will stay the same regardless of whether you’re in a bulking or cutting phase. A typical diet includes:

• 30–35% calories from protein
• 55–60% calories from carbs
• 15–20% calories from fat

It’s best to consult a registered dietician to determine your individual needs and ensure your diet is nutritionally adequate.

Using the calorie example outlined in the previous section, your macronutrient ratio might look like the following:

You can usually eat the same foods while bulking or cutting — it’s the amount, not the content, that fluctuates.

• Meats, poultry, and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod
• Dairy: Yogurt, cottage cheese, low fat milk, and cheese
• Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice
• Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon, and berries
• Starchy vegetables: Sweet potatoes, corn, green peas, green lima beans, and cassava
• Vegetables: Broccoli, leafy greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms
• Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds
• Beans and legumes: Chickpeas, lentils, kidney beans, black beans, and pinto beans
• Oils: Olive oil, flaxseed oil, and avocado oil

While it’s important to eat a variety of different foods, there are some you should limit when bulking and cutting:

• Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if consumed in excess.
• Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake, and sugar-sweetened beverages, such as soda and sports drinks.
• Deep-fried foods: These may promote inflammation and — when consumed in excess — disease. Examples include fried fish, french fries, onion rings, chicken strips, and cheese curds.

Before going to the gym, you may want to avoid foods that can slow digestion or cause stomach upset during your workout. This includes:

• High fat foods: Fatty meats, buttery foods, and heavy sauces or creams
• High fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower
• Carbonated beverages: Sparkling water or diet soda

Many bodybuilders take dietary supplements to help support their overall fitness. However, it’s important to consult a healthcare professional before adding anything new to your routine.

If you haven’t already, talk with a primary care physician or other clinician about:

• Whey protein: Adding whey protein powder to smoothies or shakes can be a convenient way to increase your protein intake.
• Creatine: Creatine can give your muscles the energy to perform an additional rep. While there are many brands of creatine, creatine monohydrate is considered the most effective.
• Caffeine: Caffeine can help decrease fatigue. Pre-workout supplements, coffee, and tea are often high in caffeine.

Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, leading to an inadequate intake of essential minerals and vitamins.

For this reason, it’s important to incorporate variety into your diet to ensure your nutritional needs are met — especially during a cutting phase when you eat limited calories.

A typical week of meals might look like the following:

Monday

• Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear
• Snack: Low-fat cottage cheese with blueberries
• Lunch: Venison burger, white rice, and broccoli
• Snack: Protein shake and a banana
• Dinner: Salmon, quinoa, and asparagus

Tuesday

• Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
• Snack: Hard-boiled eggs and an apple
• Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
• Snack: Protein shake and a peach
• Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower

Wednesday

• Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
• Snack: Greek yogurt, strawberries, and almonds
• Lunch: Turkey breast, basmati rice, and mushrooms
• Snack: Protein shake and grapes
• Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette

Thursday

• Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla
• Snack: Yogurt with granola and a pear
• Lunch: Chicken breast, baked potato, sour cream, and broccoli
• Snack: Protein shake and mixed berries
• Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots

Friday

• Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
• Snack: Jerky and mixed nuts with an orange
• Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
• Snack: Protein shake and watermelon
• Dinner: Ground beef with corn, brown rice, green peas, and beans

Saturday

• Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
• Snack: Can of tuna with crackers and an apple
• Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
• Snack: Protein shake and pear
• Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo

Sunday

• Breakfast: Eggs sunny-side up and avocado toast with fresh fruit
• Snack: Protein balls with almond butter and an orange
• Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots
• Snack: Protein shake and strawberries
• Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale

Bodybuilders frequently exercise to maintain and build muscles, performing resistance and aerobic training.

Resistance training increases muscle strength and size. Muscle strength is linked with a lower risk of dying from cancer, heart disease, and kidney disease, as well as several other critical illnesses.

Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease — the leading cause of death in America.

In addition to exercise, bodybuilders also focus on their nutrition.

Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases.

For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before embarking on this journey.

Low levels of body fat can negatively affect sleep and mood

To prepare for a bodybuilding competition, competitors develop extremely low body fat levels, with males and females typically reaching body fat levels of 5–10% and 10–15%, respectively.

A low level of body fat, combined with low calorie intake, has been shown to decrease sleep quality, negatively affect mood, and weaken the immune system in the weeks leading up to a competition.

These effects may also last for several weeks afterward.

Anabolic steroids can have adverse effects

This misleads many people into believing they can achieve the same muscular look by taking the advertised supplement.

In turn, many bodybuilders, especially those beginning their journey, develop unrealistic expectations of what they can accomplish naturally. This may lead to body dissatisfaction and, eventually, the urge to try anabolic steroids.

However, anabolic steroids are very unhealthy and linked to several risks and side effects.

In addition to being illegal to possess in the US without a prescription, using anabolic steroids can increase your risk of heart disease, decrease fertility, and result in mental health conditions like depression.

Bodybuilding focuses on muscularity and leanness rather than athletic performance. Achieving the desired look requires regular exercise and special attention to your diet.

Dieting typically involves bulking and cutting phases, during which your calorie intake will fluctuate while your macronutrient ratio remains stable.

Your diet should include nutrient-dense foods and plenty of protein. You should also limit alcohol, added sugars, and deep-fried foods.

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It’s important to incorporate variety into your bodybuilding diet to meet your nutritional needs — especially during a cutting phase when you eat limited calories.