Meal Planning for Beginners | Meal Plan for Building Muscle | Meal Plan for Losing Weight
Body Beast is a 90-day workout plan available in Video form for men and women so they can shape their body in a best possible way. The workout plan also assists you to lose weight and help you focus on a healthier lifestyle. Created by Sagi Kalev, a world-class bodybuilder and instructor, Body Beast is distributed by Beach Body in DVD format. In order to give your all in intense Body Beast workouts and recover quickly, your body needs the right fuel and the right amount of it. The Body Beast Eating Plan explains exactly how to eat during each phase of the program, whether your goal is to gain mass or look lean and ripped.
Frustrated skinny guys looking to gain weight often feel like they are eating as much as they possibly can. When the scale doesn’t go up, they throw up their hands in defeat. But the truth, more often than not, is that they simply need to embrace a new style of eating to grow: a meal plan designed specifically for muscle growth!
Forging new muscle requires a menu that is high in both protein and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Too many people load up on empty calories and cheap carbs, instead of giving their body an increased quantity of high-quality, nutrient-rich food.
Body Beast Meal Prep for the 2,200–2,399 Calorie Level By Beachbody; October 12, 2017 If you’ve just completed Body Beast’s Bulk and Build phases and you followed the meal plan correctly, you should be seeing some pretty significant mass gains. Dinner basically always consists of meat, a starchy side, and a veggie side. Meat is generally one of the following: 2 chicken breasts, 1-2 pieces of salmon, 1 filet of tilapia, 1 1/2 cups of shredded roast beef. Starchy carbs involve white potatoes, rice, bread, etc.
Instead, you’ll be targeted in your nutrition; prioritizing high-quality, nutrient-dense carbs for fuel when your body needs them most—around your tough workouts—and upping your fats in other meals to get more calories. Eat like this, train hard, and you will grow!
Want a full education on how to eat for gains? Registered dietician Doug Kalman, PhD, RD breaks it down in his video ”How to Eat to Gain Weight“ from the video course Bodybuilding.com’s Foundations of Fitness Nutrition.
Following the right diet is only half the battle, though. If you’re serious about gaining muscle, make sure you’re following a well-designed program specifically for that goal. Here are the most popular ones from BodyFit:
Supplements can also help you accelerate your muscle-building results once you have your diet and training figured out. Krissy Kendall, Ph.D., shares her recommendations in the article, “8 Proven Supplements for Muscle Growth and Strength.”
The Bodybuilding Meal Plan for Building Muscle
Target: approx. 3,000 calories, 300 g carbs, 225 g protein, 100 g fat
Note that the plan here is for a moderately active, 150-pound guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so that you’re eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day. If you’re larger or smaller than 150 pounds, you can also dial in your daily calories with Bodybuilding.com’s Calorie Calculator.
Template
- Meal 1: Breakfast (containing starchy carbs)
- Meal 2: Snack (low-carb)
- Meal 3: Lunch (low-carb)
- Meal 4: Post-workout snack or shake (containing starchy carbs and protein)
- Meal 5: Snack (containing starchy carbs)
- Meal 6: Dinner (containing starchy carbs)
Sample Day
Protein Powder
(shoot for 50 g carbs, 25 g protein)
Please note, that as I am writing this blog, this is the first time that I have actually 'counted' the calories that I consumed. I completed my own mass phase back at the beginning of 2012, so I had a pretty good idea of what I wanted to eat, so I didn't feel the need to count.
Once I get to the Phase 3 (Beast Phase), I will count my numbers religiously to make sure that I am correctly aiming for my proper calories and macronutrient ratios.
Please note, the schedule below is my usual day. I did not follow this plan exactly to a tee every single day, but most days I did.
Also note, my dinners vary quite drastically so I have an overall consensus of how many calories I would take in on an average day. More often than not, my dinners would consist of 1-2 servings of protein, a veggie side, and a carb side (potatoes, rice, bread, etc.)
Body Beast Meal Plan For Men Weight Loss
My schedule:
5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)
5:45am - Starting workout by this point at the absolute latest
6:30am - Finished workout, immediately drinking 500mL Chocolate Milk with creatine (see below)
500mL Chocolate Milk - 340 calories (5g fat, 56g carbs, 18g protein)
7:00am - Once dressed and ready for day, 3 scrambled eggs
3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein)
9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)
Banana - 110 calories (0g fat, 30g carbs, 1g protein)
Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)
11:00am - 1/2 Cup Cottage Cheese mixed with 1/2 Cup Low-Fat Vanilla Yogurt
1/2 Cup Cottage Cheese (2%MF) + Yogurt - 167 calories (2.5g fat, 16g carbs, 19g protein)
12:30pm - Turkey sandwich (3-4 slices turkey breast, mayonnaise, mustard, tomato, lettuce, cheddar cheese), baby carrots, Clif Bar
Clif Bar - 250 calories (5g fat, 44g carbs, 10g protein)
Turkey Sandwich:
Sliced Turkey/Chicken - 460 calories (12g fat, 60g carbs, 30g protein)
Cheese - 360 calories (30g fat, 3g carbs, 21g protein)
Whole Grain Bread - 240 calories (5g fat, 40g carbs, 10g protein)
1:30pm - Apple, Fibre 1 bar
Apple - 80 calories (1g fat, 21g carbs, 0g protein)
Fibre 1 bar - 140 calories (3.5g fat, 26g carbs, 2g protein)
3:00pm - Vanilla Whey Shake with 1% Milk
276 calories (6g fat, 19g carbs, 38g protein)
6:00pm - Dinner (see below)
9:00pm - Pre-bedtime snack (Ice-Cream or Peanut Butter)
4 tablespoons peanut butter - 360 calories (32g fat, 16g carbs, 12g protein)
Totals
My totals are entirely based on what I eat for dinner each day (which varies greatly). Dinner basically always consists of meat, a starchy side, and a veggie side. Meat is generally one of the following: 2 chicken breasts, 1-2 pieces of salmon, 1 filet of tilapia, 1 1/2 cups of shredded roast beef.
Starchy carbs involve white potatoes, rice, bread, etc. For veggies, I would try and eat broccoli whenever possible because it is a great, nutritious food, and I really like it!
Totals - 3200-4000 calories
~120-150g fat = 30%-40% total calories
~360-400g carbohydrates = 40%-50% total calories
~210-240g protein = 25-30% total calories
Creatine
Body Beast Meal Plan For Men Free
Plain and simple creatine monohydrate, crystallized. I take mine mixed in my post-workout chocolate milk. I pre-loaded with creatine for the first 5 days, taking 20g of creatine daily (4x5g doses).
Now the Body Beast guide recommends taking 10g of creatine following every workout, but I found I was getting a bit of stomach upset after 30 days or so, so I dialed it back to 5g post-workout.
Shouldn't be a problem, because at that point, my muscles most certainly have reached their maximum 'saturation level' and should have PLENTY of creatine available to them.
Water
Body Beast Meal Plan For Men 50
One thing I will add, the first 30 or so days of the program I was not drinking enough water. Well, I should say I was drinking enough to 'get by', but I needed to drink much more. Your muscles volumize while on creatine, so it is important that you have plenty of extra hydration to allow those muscles to fill up like sponges! Keep a water bottle handy at all times...