Bodybuilding Diet: Understanding Macronutrients & Meal Plans

Bodybuilding is unlike other sports such as powerlifting and other forms of weightlifting. This is because it focuses more on the physical appearance of the competitor instead of the brute strength. In order to maintain the right amount muscle in the right places, the right diet is needed. A bodybuilding diet requires a perfect balance of the three main macros. Those macros being protein, carbohydrates, and fats. This ensures that you can achieve the greatest muscle mass with little trouble.

The Importance of Macros in a Bodybuilding Diet

The term macro is actually short for macronutrient. They are what supply you with the energy you need. Not only do they aid your body in the energy category, they all work to make you function properly as well. Here is how each group breaks down and how they work within a bodybuilding diet.


For the bodybuilding diet, protein is a key player. This is the area that allows for healing and muscle mass to form. Protein works in tandem with carbohydrates because your carbs create the amino acids to build the protein. Protein rich foods to consider include meats, eggs, fish, dairy products, and poultry.

As a bodybuilder looking to gain muscle, you’ll want to shoot for somewhere around 250 grams of protein each day. This would allow your body to build more lean muscle at the right rate. However, if you’re only looking to maintain what you’ve already accomplished, you’ll want to be more around 210 grams each day. This will ensure you get exactly what you need out of your bodybuilding diet.


Carbohydrates, carbs for short, are energy source for the body and when consumed typically turn into glucose. They aid your body in its ability to create amino acids. The amino acids are referred to as the building blocks for proteins which are equally as important. There are two known variations of carbohydrates. These two include both simple carbohydrates and complex carbohydrates. In any case, maintaining a balance is perfect when forming a bodybuilding diet or meal plan.

Complex carbohydrates tend to take more time to break down. They usually consist of longer sugar molecule strands. These are your rice, pasta, bread, and starches. In terms of simple carbohydrates, they are much easier for your body to break down. These tend to be your honey, sugar, syrup, and fruits.

For a relatively healthy male in their mid-20s whom works out regularly and is looking to gain muscle, you’ll want to keep your carbohydrates at around 375 grams per day. While if you’re looking to just maintain what you already have, you’ll want to be more around 325 grams per day.


Of your three macros, when it comes to a bodybuilding diet, the fats can vary dramatically. That and there are three different variations to think about. When it comes to the variations you have trans fats, unsaturated fats, and saturated fats.

Trans fats are those fats that you can mainly find in butter, margarine, dough, and fried foods. This is the type of fats you’ll probably want to avoid. The next fat Is the unsaturated fats. These variations of fats are usually considered the healthy version and can be found in plant sources. You can also get this fat from things like salmon, tuna, or herring. Now, saturated fats are the type of fats known to increase cholesterol levels. It is mostly found in your animal sources such as beef or lamb. You’ll want to lean more prominently in the direction of the unsaturated fats because of its effective health qualities.

In the case of looking to gain muscle from your bodybuilding diet as a healthy young adult, you’ll want to stay around 100 grams of fat per day. This will ensure lean muscle is created with minimal extra fat being consumed. If you’ve already met your goal and just want to maintain your fitness level then you’ll want around 75 grams of fat per day instead.

Foods to Eat on a Bodybuilding Diet 

In the reality of the situation, depending on what phase of your journey you’re in, your goals will be different. For example, if you’re looking to bulk up, you’ll naturally want to up your calorie intake. However, if you’re trying to cut back then you’ll want to lower it. Either way, for your bodybuilding diet to work, you’ll want about 30% to be protein, 55% to be carbohydrates, and 15% as your fats.

As you may have already figured out, a well balanced diet is just as important as your training. This makes maintaining your bodybuilding diet that much more important. Therefore, eating the right amount of foods, and making sure they’re the right foods has a lot to do with your success. Your body will need the right combination of macros to ensure you meet the gains you want. Here are a few different foods you’ll want to focus on.

  • Meats, Poultry, & Fish
    • Steak
    • Ground Beef
    • Venison
    • Chicken
    • Salmon
    • Tilapia
    • Cod
  • Dairy
    • Cottage Cheese
    • Low-fat Milk
    • Cheese
    • Yogurt
  • Grains
    • Bread
    • Cereal
    • Oatmeal
    • Rice
  • Fruit
    • Oranges
    • Grapes
    • Bananas
    • Berries
    • Watermelon
  • Vegetables
    • Potatoes
    • Cord
    • Lima Beans
    • Broccoli
    • Spinach
    • Tomatoes
    • Cucumber
    • Asparagus
  • Seeds & Nuts
    • Almonds
    • Sunflower Seeds
    • Flax Seed
  • Beans & Legumes
    • Chickpeas
    • Lentils
    • Black Beans
    • Pinto Beans
  • Oils
    • Avocado Oil
    • Olive Oil
    • Flaxseed Oil

Best Bodybuilding Supplements

Having the right diet and training plan is only half the battle. In order to one up your competition, having supplements on your side is crucial. No, I am not talking about pumping your body full of anabolic steroids. Those types of substances actually have more negatives to positives. Instead I am referring to SARMs. What are they? They are selective androgen receptor modulators and as you can guess, they are more selective in nature. Rather than connect to all areas no matter what you’re using them for, they only connect to the muscle and bone that you are working with.

When it comes to choices, there are at least a half dozen options for SARMs. So, combining them with a good bodybuilding diet, you’ll get the best of both. They range from slightly potent to highly potent depending on what you’re looking for. Some of these substances include RAD 140, LGD 4033, or MK 2688. All of which work with your body more effectively than steroids ever will.

So, what do you say? Are you ready to eat right, train hard, and get the right supplements for your needs? Not exactly sure where to go? We can help with that.

Paradigm Peptides Bodybuilding Diet and Supplements

When it comes to Paradigm Peptides, you can expect top notch products paired with fantastic customer service. All of our products are pharmaceutical grade and stringently tested. The best part is everything is manufactured right here in the United States. We even have our labs based out of Tennessee. So, whether you’re looking for SARMs, peptides, or research chemicals. We are here for you.