Good Nutrition Plan for Bodybuilding
The composition of your meals will be determined by your goals and the timing of your weight training. The meals in your nutrition plan should be divided into two categories: those with starchy carbs and those without. You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth.
If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:
Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps
Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt
Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous, beans
Oils: Use sparingly; think teaspoons, not tablespoons
For meals not containing starchy carbohydrates, your options are:
Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt
Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)
Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses
Note: Where "Post-Workout Nutrition" is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them.
You have to plan you day ahead which will stop any impulse buying of junk foods etc. This may take a bit of preparation but you will quickly get used to it and getting the results will be worth the extra effort. Planning ahead and your preparation should look something like this:
Meal 1: Contains starchy complex carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4: (Post-Workout Nutrition) Contains starchy carbs
Meal 5: Contains starchy complex carbs
The make-up of these meals should always include a bit of complex carbs mixed with your protein like a turkey sandwich on whole-wheat bread or half a cup of brown rice. A good example is also a tuna salad with only a teaspoon of oil for the dressing.
There are countless combinations that you can use to plan your days meals but the best result is going to be got from eating something that you enjoy. The reason is that you will stick to these foods if you enjoy eating it so you may have to spend a few weeks experimenting with what suits you best.