Bodybuilding and Workout Nutrition Plan

8/13/2019 Bodybuilding and Workout Nutrition Plan

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EC's Workout and Bodybuilding Nutrition Plan

How to use this plan:

The daily calories given are for a person of 165 175 lbs (75 8 !g"#

$on%t sweat hitting the calories e&actly ' siply ad)ust up or down if you gain fat orunintentionally lose weight#

The nutrient coposition follows what * e&plained here#

The daily protein you get with this plan is the a&iu aount research founduseful#

The use of e&pensive whey protein powder is inii+ed to the only tie wherescience shows it%s beneficial right after your wor!out#

,ou don%t have to follow the plan li!e a slave# The last page is blan! and you cancobine food fro different days into your own# -ust !eep an eye on the caloriesand protein#

.hat you shouldn%t do is eat the sae foods for the entire wee!# ,ou need varietyto get all necessary nutrients#

There are regular sodas and )uices with soe of the eals/ but the rest of yourdaily li0uids have to coe fro water or diet soft drin!s# therwise you overshooton the calculated calories#

The plan is for seven days/ but if you wor! out only for five/ you should eat the pre'and post'wor!out recoendations fro the other two days as snac!s#

2ore resources:

3 hoe wor!out plan for beginners .hat protein is and how to use it when wor!ing out

.hat carbohydrates are and why you need the

4verything you need to !now about fat

The copyright bit:

eel free to copy and share this plan/ but do not alter it and post it as your own or a!ecoercial use of it# 1 4vilcyber#
http://evilcyber.com/nutrition/bodybuilding-nutrition/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/fitness/home-workout-plan-beginners/http://evilcyber.com/nutrition/what-is-protein/http://evilcyber.com/nutrition/complex-and-simple-carbohydrates/http://evilcyber.com/nutrition/what-is-fat/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/fitness/home-workout-plan-beginners/http://evilcyber.com/nutrition/what-is-protein/http://evilcyber.com/nutrition/complex-and-simple-carbohydrates/http://evilcyber.com/nutrition/what-is-fat/http://evilcyber.com/nutrition/bodybuilding-nutrition/


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Monday

Breakfast

slices of whole wheat bread ( g each" with 9 tablespoons (6 g" low'fat cottage

cheese

everage: 1 glass low'fat il! (5 l"

Lunch

haburgers with condients (single patty/ ;115 g each"/ sall french fries (85 g"

everage: 1 can regular soda (1 fl#o+#/ l"

Pre-Workout

1 banana (;1 g"

Post-Workout

1 scoop ( g" whey protein powder/ dissolved in 1 glass low'fat il! (5 l"

Dinner

chic!en breasts (eat only/ ;1 g each"/ 1


3/9

Tuesday

Breakfast

*nstant oateal (75 g/ dry" prepared with 1


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Wednesday

Breakfast

cups .heaties (7 g" or siilar whole grain fla!es in 1 cup (5 l" low'fat il!

everage: 1 glass carrot )uice (5 l"

Lunch

slices cheese pi++a (;11 g per slice fro 19C pie"

everage: 1 can regular soda (1#6 fl#o+#/ l"

Pre-Workout

ediu apples (;18 g each"

Post-Workout


Dinner

por! loins (;1 g each" with potatoes ( g/ raw" and 1arbs =5 g 19= g 5 g 16 g 77 g 87 g

at 6 g g g g g 6 g


5/9

Thursday

Breakfast

slices whole wheat bread ( g each" with 9 tablespoons peanut butter (6 g"


Lunch

bean burritos (per piece 1 corn tortilla/ 1


6/9

Friday

Breakfast

1 cup (;15 g" Dree! yogurt with non'sweetened i&ed berries (1 cup/ ;1 g" and

tablespoons crushed ha+elnuts or alonds (; g"


Lunch

cups (5 l" ready'ade ba!ed beans with fran!s


Pre-Workout

1 banana (;1 g"

Post-Workout


Dinner

salon fillets (each ;17 g" with ready'ade salon gla+e (1 g" and 1 cup (;9 g

drained" canned chic! peas# >hocolate ice crea as dessert (1


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Saturday

Breakfast

elette (9 eggs" with feta cheese (5 g" and parsley


Lunch

haburgers with condients (single patty/ ;115 g each"/ sall french fries (85 g"


Pre-Workout

1 cup red or green grapes (15 g"

Post-Workout


Dinner

chic!en breasts (eat only/ ;1 g each"/ 1arbs 16 g 119 g g 16 g 1 g 1 g

at g 9 g g g = g 6= g


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Sunday

Breakfast

1 cup (;1 g" uesli with 1


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Make Your Own

Fse this page to cobine enu ideas fro different days or recipes you cae up withyourself into your own individual enu plan for the day#

Breakfast

everage:

Lunch

everage:

Pre-Workout

Post-Workout

Dinner

everage:

?utrient rea!down

rea!fast @unch Are'.or!out

Aost'.or!out

$inner Total

Bcal

Arotein

>arbs

at

Documents

Bodybuilding and Workout Nutrition Plan