Are you a bodybuilding competitor aiming to gain serious mass?
Look no further. This comprehensive guide offers an evidence-based diet plan specifically tailored for competitors focusing on mass gain.
The Importance of Diet in Mass Building
Bodybuilding is not just about lifting weights; it’s a lifestyle that requires dedicated nutritional planning. While the gym sessions lay the groundwork for muscle growth and fat loss, your diet fuels these biological processes. Neglecting dietary considerations can significantly hamper your bodybuilding progress, no matter how intense your workouts are.
Protein Requirements
Protein is the cornerstone of any bodybuilding diet. It is crucial for muscle repair, recovery, and growth. For a bodybuilding competitor, the stakes are even higher. The recommended protein intake is around 2 grams per kilogram of body weight. This specific quantity ensures optimal muscle protein synthesis, helping you get the most out of your workouts.
Fibre Targets
While protein often steals the limelight in bodybuilding diets, fibre plays an important role as well. Fibre helps to regulate blood sugar levels, control appetite, aid in digestion, provide prebiotics, and reduce cholesterol levels. For bodybuilding competitors, the target is around 15 grams of fibre for every 1000 kcals consumed, ensuring optimal digestive health.
Caloric Surplus
Calories are the body’s primary source of energy. For competitors looking to gain mass, a caloric surplus is non-negotiable. Beginners should aim for a 20% caloric surplus, while experienced bodybuilders might find a 10% surplus sufficient for steady mass gain.
Sample Diet Plan with Suggestions
Here’s a fully fleshed-out sample diet plan for bodybuilding competitors:
Meal 1
WPI: 50 Grams
Skim Milk: 180 mL
Diced Apricot: 0.5
Serve Kellogg’s All-bran: 1.5 Serve
Black Chia Seeds: 1 TBSPN
Fish Oil Capsule: 2 Units
Banana: 1 Medium-sized
Meal 2
Mission Wraps Original: 1 Unit
Thai Sweet Chilli Light Sauce: 1 Serve
Chicken Breast: 250 Grams
Olive Oil: 0.5 TBSPN
Leafy Greens: 1 Cup
Meal 3
WPI: 50 Grams
Creatine Monohydrate: 5 Grams
Almonds: 10 Units
Intra Meal
Carbs +: 30 Grams
Meal 4
Homemade Special Fried Rice: 1 Serve
Barbecue Sauce: 1 Serve
Mixed Vegetables: 100 Grams
Chicken Breast: 250 Grams
Olive Oil: 0.5 TBSPN
Meal 5
Green Veggies: 100 Grams
Olive Oil: 0.5 TBSPN
Medium Peri Peri Sauce: 1 Serve Fish (e.g., Salmon): 200 Grams
Basmati Rice: 80 Grams
Snack
Protein-Based Snack (e.g., Greek Yogurt): 1 Serve
Strawberries: 50 Grams
Blueberries: 30 Grams
Creatine Monohydrate: 5 Grams
Fish Oil Capsule: 2 Units
Black Chia Seeds: 1 TBSPN
Before Bed
Casein Protein: 50 Grams
To Wrap It All Up
Mass gain in bodybuilding is a meticulous balance of rigorous workouts and a well-planned diet. This guide provides you with a comprehensive diet plan designed specifically for mass gain, based on scientific principles and real-world success.
Ready for the Next Step but Not Sure About a Full-time Commitment?
If you’re thinking of joining the team but aren’t ready to commit to a full-time program, we’ve got you covered. We now offer a fully customised 6-week training and nutritional plan tailored to your abilities, goals, and current progression.