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The Ultimate Bodybuilding Diet Plan for Mass Gain: for Competitors

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 


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.

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