The Beginner Bodybuilder’s 4-Week Meal Strategy

If you’re a newbie bodybuilder and brand-new to strength training and building lean muscle mass, one of the most crucial tools you’ll need to add muscle without fat is following a correct eating regime. Strength training is among the single best things you can do for energy and durability. However, if you’re not sustaining your body properly, your progress will be slow at best. It is very important that you eat around every 3 to 4 hours to keep your metabolism uniformly fueled throughout the day. This will assist with muscle synthesis and fat loss. Go for five to six meals day-to-day to remain energetic and prevent that “hitting the wall” sensation by mid afternoon.

Your macronutrient consumption (protein, carbs and fats) must look something like this:

• 1– 1.5 grams of protein per pound of bodyweight. Aim for 25-30 grams of protein (6-8 oz) at consume meal. Quality proteins like grass-fed beef, wild captured salmon, natural turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all fantastic choices.
• Keep your carbohydrate consumption around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, wild rice, sprouted grain breads, oats, beans, quinoa, and entire grain pastas are all excellent options. They sustain your body, digest slowly and will be made use of for energy.
• Simple carbohydrates like fruit, white rice, white potatoes are good for post workout to help in recovery and quick absorption for muscle growth.
• Fats ought to fall someplace between 65 to 85 grams a day. Avocados, natural nut butters, coconut oil, additional virgin olive oil, and egg yolks are all healthy fats that must belong to your meal strategy. Good fats provide you energy and are used for fuel not storage.
• All veggies aid in food digestion and provide quality fiber to keep your digestive tract operating efficiently.
• Consume a minimum of half your bodyweight in water. Avoid sugary beverages and diet plan sodas.

Bottom line: If you wish to construct a muscular physique, you need to consume the appropriate diet. You can have a cheat meal once a week, but it shouldn’t be a cheat day or weekend. This will only thwart your development and leave you feeling sluggish.

Try this 4-week meal plan for beginner bodybuilding with a sampling of meals you can mix and match all week long to get going with your clean eating, muscle-building diet plan.

Each day you will consume: breakfast, treat, lunch, treat, supper.

The Beginner Bodybuilder Meal Strategy

WEEK 1

BREAKFASTS

Cereal with milk and berries:

• 1 cup of Whole Grain Cereal
• 1% milk or almond milk
• 1/2 cup berries

Scrambled egg wrap:

• one entire egg
• 3/4 egg whites
• 1/4 cup lowfat cheese
• spinach, tomato covered in a low carb tortilla
• 1/4 cup salsa if wanted

Veggie omelet

• Saute bell peppers, tomatoes, onions up until soft. Set aside
• Make omelet with one whole egg and 5 egg whites, then include prepared veggies
• Couple with 1/4 cup lowfat cheese
• 2 pieces of entire grain grew bread

SNACKS

Bread and almond butter

• 3 slices of cinnamon raisin Ezekiel bread
• 1 tbsp almond butter
• 1 tbsp natural strawberry jam

Cereal, milk and fruit

• 1 cup whole grain cereal
• With a cup of 1% milk
• 1 cup strawberries

Chocolate protein pudding

• 1 1/2 scoops of whey/casein mix
• Add water and stir till cake batter consistency
• Microwave for a minute, stir and consume
• Add in 1/4 cup crushed almonds or walnuts

Oatmeal nut butter treat

• 1 cup of oatmeal
• 1 scoop of whey protein any flavor
• 1 Tablespoon of natural almond butter
• Mix entirely with water and cook according to package directions

Cottage cheese and muffin

• 1 sprouted grain English muffin (any taste), toasted
• Couple with 3/4 cup of home cheese no salt included
• 3/4 cup of pineapple

Yogurt parfait

• 8 oz of nonfat Greek yogurt
• 1/4 cup of chopped walnuts or almonds
• 1/4 cup of dried cranberries
• 1/2 medium apple

LUNCHES

Salmon and greens

• 4-5 oz of grilled salmon over a big salad with a variety of veggies
• Couple with 2-3 natural brown rice cakes

Tuna wrap

• 1 can of tuna
• 1 Tbsp of fat free mayo
• 1 tbsp of dijon mustard
• 1 cup of sliced celery/onion
• 1 natural tortilla wrap
• 1 cup of romaine lettuce

Grilled chicken salad

• 5-6 oz chicken breast
• Salad with 1 Tbsp balsamic vinegar
• 2 Tablespoon avocado
• 2 pieces of Ezekiel toast

DINNERS

Pork and applesauce

• 5-6 oz lean pork
• 1/2 cup unsweetened apple sauce
• 10-12 asparagus spears
• 5 oz of sweet potato or yams

Salmon and String Beans

• 5-6 oz grilled salmon
• 2 cups green string beans
• 5-6 oz of red potatoes

Steak and spinach

• 6 oz of grass-fed flank steak
• 2-3 cups baby spinach sautéed with
• 1 tbsp of olive oil, sea salt, garlic & pepper to taste
• 5 oz of sweet potato

WEEK 2

BREAKFASTS

Ham, egg and cheese

• 1 entire grain English muffin
• 2 entire eggs
• 2 pieces of organic nitrate-free ham
• 1/4 low fat cheese
• 1/2 cup fruit

Blueberry oatmeal

• 1/2– 1 cup oatmeal with water
• 8 oz nonfat Greek yogurt stirred in
• 1/2 cup blueberries, cinnamon to taste

Protein fruit shake

• Vanilla whey powder
• 1 small banana
• 1/2 cup strawberries
• Toss in blender with almond milk and ice

SNACKS

Rice cakes and guac

• 3-4 natural brown rice cakes
• 1/4 cup of guacamole
• 1/2 cup of nonfat 1% home cheese

Eggs on toast

• 2 entire hardboiled eggs/ 4 hardboiled whites
• 2 slices of sprouted grain toast
• 1-2 tbsp of organic strawberry jam

Apple and nut butter

• 1 medium apple
• 1 tbsp natural nut butter

Chocolate protein beverage

• 1 scoop of chocolate Whey protein powder
• Combine in a mixer with almond milk and ice
• Add 1/2 Tablespoon of coconut oil

Yogurt parfait

• 8oz nonfat plain Greek yogurt
• 1/2 cup fruit
• 1/4 cup sliced walnuts

Fruit and nuts

• 1 medium orange
• 12 toasted almonds
• 3/4 cup 1% cottage cheese no salt

LUNCHES

Ground turkey salad

• 5 oz of lean ground turkey over
• Salad with 1/2 little avocado chopped
• 2 pieces of organic lean turkey bacon
• Couple with low salt salsa
• 15 baked tortilla chips

Bison hamburger

• 5 oz bison burger organic
• 1 entire grain grew bun
• Add slices of lettuce and tomato
• 1 piece lowfat cheese
• 1 Tbsp mustard

Salmon and wild rice

• 5 oz grilled salmon
• 1 cup of brown rice
• 2 cups of steamed broccoli

DINNERS

Shrimp stir-fry

• 6-8 oz shrimp
• 2 cups mixed vegetables for stir-fry
• Prepare all in 1 Tablespoon of olive oil
• Served over 1 cup of wild rice

Fish and veggies

• 6-8 oz of white fish (cod, halibut)
• 2 cups of kale prepared in 1 tbsp of coconut oil
• 1 cup of long grain wild rice

Steak and potatoes

• 6-8 oz grilled flank steak
• 2-3 cups of spinach sautéed in
• 1 Tablespoon of olive oil w sea salt and garlic
• 1 medium baked potato

WEEK 3

BREAKFASTS

Waffles and eggs

• 3 whole grain waffles
• 5-6 egg whites 1 entire egg
• 2 Tablespoon of genuine maple syrup
• 1/2 cup fruit

Avocado Toast

• 2-3 pieces of entire grain sprouted bread
• Leading with 1/2 little avocado
• Serve with 1/2 cup of 1% no-salt included cottage cheese
• 1/2 cup of cantaloupe or honeydew melon

Oatmeal and Berries

• 1 cup of Oats
• 3/4 cup of berries
• 1 cup liquid egg whites
• 2 entire eggs

SNACKS

PB & J

• 3 pieces of cinnamon raisin Ezekiel bread
• 1 tbsp almond butter
• 1 tablespoon natural strawberry jam

Strawberries and cereal

• 1 cup whole grain cereal
• With a cup of 1% milk
• 1 cup strawberries

Chocolate protein pudding

• 1 1/2 scoops of whey/casein blend
• Include water and stir until cake batter consistency
• Microwave for a minute, stir and eat
• Include 1/4 cup crushed almonds or walnuts

Rice cakes and guac

• 3-4 natural brown rice cakes
• 1/4 cup of guacamole
• 1/2 cup of non fat 1% cottage cheese no salt

Strawberry jam toast

• 2 whole difficult boiled eggs/4 hardboiled whites
• 2 pieces of grown grain toast
• 1-2 tablespoon of organic strawberry jam

Apple and nut butter

• 1 medium apple
• 1 tbsp natural nut butter

LUNCHES

Turkey wrap

• 1 Low carb wrap
• 4-5 pieces of sliced smoked, organic turkey breast
• 1 tbsp dijon mustard
• Pieces of lettuce, tomato
• 2-3 Tablespoon avocado

Grilled salmon salad

• 5 oz of grilled salmon over a big salad with a variety of vegetables
• 5 oz baked potato (white or sweet)
• 1 Tablespoon of grated cheese, 1 Tablespoon balsamic vinegar to taste

Chicken and brown rice

• 6 oz of chicken breast grilled
• 1 cup of brown rice
• 3/4 cup of broccoli
• 1 tbsp extra virgin olive oil or coconut oil

SUPPERS

Turkey and Brussels sprouts

• 6-8 oz of turkey breast
• 2 cups of Brussels sprouts
• 1 tbsp of coconut oil
• 6 oz of yams

Steak and sweet potato

• 6 oz grass-fed sirloin or flank
• 1 medium sweet potato
• 10 Asparagus spears

Chicken and zucchini noodles

• 6-8 chicken breast
• 2 cups of zucchini noodles
• sautéed in 1 tbsp extra virgin olive oil
• 1-2 cups of brown rice pasta

WEEK 4

BREAKFASTS

Veggie omelet

• Saute Spinach/tomato/onion in pan, reserved
• Combine 1 cup liquid egg whites and two 2 whole eggs, whisked and put into pan
• Include veggies and fold omelet
• Couple with 2-3 slices of grown grain bread

High-protein waffle breakfast

• 3 Organic Waffles
• 3/4 cup of berries
• 2 Tablespoon of genuine maple syrup
• Paired with prepared 1 cup liquid egg whites and 2 whole eggs

Protein Smoothie

• In a mixer, combine 1 1/2 scoop whey protein
• 1/2 cup of berries
• Small banana
• 1/2 Tbsp coconut oil
• 1 cup of water or almond milk
• Add ice and blend

SNACKS

Oatmeal and protein powder

• 1 cup of oatmeal
• 1 scoop of whey protein any flavor
• 1tbsp of natural almond butter
• Mix completely with water and cook according to oatmeal plan directions

Cottage cheese and muffin

• 1 grown grain English muffin (any taste)
• 3/4 cup of cottage cheese no salt included
• 3/4 cup of pineapple

Greek yogurt parfait

• 8 oz of nonfat Greek yogurt
• 1/4 cup of sliced walnuts or almonds
• 1/4 cup of dried cranberries
• 1/2 medium apple

Coconut oil protein smoothie

• 1 scoop of chocolate whey protein powder
• Include almond milk
• Mix with 1/2 tablespoon of coconut oil and ice

Fruit and Greek yogurt

• 8 oz nonfat plain Greek yogurt
• 1/2 cup fruit
• 1/4 cup sliced walnuts

Home cheese with nuts and fruit

• 1 medium orange
• 12 toasted almonds
• 3/4 cup 1% cottage cheese no salt

LUNCHES

Chicken over greens with toast