Bodybuilding & Figure Information Site

Sample Diets

On this page you will find two sample bodybuilding diets designed to give you a basic idea of what your body needs to build lean muscle, these diets may not be suitable for every body as every body is different.

To get the right diet for your body type nothing beats seeing a nutritionist

Find one in our Directory of Services

Bodybuilding Diet.

A quick sample of a days meals looks something like this:

MEAL

1. Breakfast:
   
   • Seven scrambled eggs (1 whole + 6 or more whites)
   • 1 cup cooked NON-instant oatmeal.
   • 1 glass apple juice
   • 1 cup coffee
2. Snack:
   • 1 protein shake*
3. Lunch:
   • 1 can tuna fish in water
   • 2 slices of wheat bread 
4. Snack:
   • 1 protein shake*
5. Dinner:
   • 1 baked boneless chicken breast, or salmon steak
   • 1 serving of brown rice
   • 1 serving of green beans 
6. Before Bed:
   • 1 protein shake*

Don't forget to drink plenty of water, a great way to get some of it down is to have a glass with each meal.

MUSCLE MASS GAIN DIET

AEROBIC EXERCISE; 30 minutes prior to Meal 1

BREAKFAST
¾  - 1 cup	Oats
1-2 scoops	Redbak WHEY or COMPLETE PROTEIN (make into a shake with milk/water or sprinkle over oats.)
200mL	Milk (reduced fat)
1 piece	Fruit
1 capsule	Redbak Men’s Multi Strength
1 tsp	RedBak L-Glutamine
MID MORNING
2 scoops	RedBak MASS XXXL
400mL	Milk (reduced fat)
OR
1-2	RedBak COMPLETE PROTEIN Bars
LUNCH
250g	Tuna or Grilled chicken or steak
1 cup	Rice (cooked)
1 cup	Vegetables or salad
PRE-WORKOUT
2 scoops	Redbak STACKED PROTEIN or MASS XXXL
400mL	Water or Milk (reduced fat)
OR
1 scoop	Redbak WHEY
60g	RedBak Muscle Stack Ultra OR Ultra Fuel
400mL	Water
2 capsules	Redbak Venim Energy
WEIGHT TRAINING
POST-WORKOUT
2 scoops	Redbak STACKED PROTEIN
1 tsp	RedBak L-Glutamine
400mL	Water
OR
60g	Redbak Muscle Stack Ultra
1-2 scoops	RedBak WPI protein
400mL	Water
DINNER
250g	Grilled chicken, steak or fish
1 cup	Rice (cooked) or 300-400g baked potato
1 cup	Salad or vegetables
BEFORE BED
1 scoop	Redbak COMPLETE PROTEIN
250ml	Milk (reduced fat)
1 tsp	RedBak L-Glutamine