Sample bodybuilding diet to lose body fat and maintain lean muscle mass.

The following meal plan is just a sample of what foods you can eat in order to effectively promote fat loss while maintaining lean muscle. If followed correctly, this bodybuilding diet plan will help you tremendously in achieving your bodybuilding goals. This meal plan will give you approximately 250 grams of protein, 185 grams of low glycemic carbohydrates and about 50 grams of fats, for a total of 2230 calories. Meal timing is essential in any bodybuilding diet plan. Meals should be evenly spaced about 3 hours apart from one another. DO NOT leave your body without some form of protein for more than 3 hours. You do not want to start going catabolic as this will force your body to burn muscle for energy instead of calories.

This diet plan, combined with lots of cardiovascular exercise & weight training will give you a ripped, muscular physique.

Meal 1 (06:30)
8 egg whites, 1 yolk, scrambled or boiled
2oz traditional quaker oatmeal
half grapefruit

Meal 2 (09:30)
50 grams whey protein powder
1 teaspoon flaxseed oil
2oz traditional quaker oatmeal

Meal 3 (12:30)
5oz tuna in water
3oz sweet potato
3oz steamed broccoli

Meal 4 (15:30)
6oz grilled chicken breast
3oz sweet potato
3oz steamed broccoli

Meal 5 (post workout)
30 grams whey protein powder
30-50 grams simple carbohydrates

Meal 6 (19:00)
5oz lean steak or fish
6oz steamed asparagus

Meal 7 (22:00)
8 egg whites
3oz steamed brocolli
1 teaspoon flaxseed oil