Steroid Cycle Diet
A steroid cycle diet meal plan will provide a balance of nutrients, including fats, proteins, and carbs. The composition and calorie intake will depend on the individual and their goals and may change over time.
Bodybuilding involves developing muscle and improving physique through weight training, aerobic exercise, and dietary changes.
Bodybuilders are interested in increasing their muscles’ size and improving their appearance, not just developing their overall strength.
People can apply the same bodybuilding techniques to their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles.
People can also consider the following three potential mechanisms of muscle hypertrophy: metabolic stress, mechanical tension, and muscle damage.
In addition to workouts, bodybuilders need to focus on their diet. Understanding how foods affect their body composition and current goals is important for those looking to bulk up or lean out.
A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.
During the lean-out stage, the person focuses on losing body fat while maintaining as much muscle mass as possible.
Benefits
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Bodybuilding can yield several health benefits. One clear advantage comes from exercising frequently with aerobic and strength training sessions.
People can use various exercises to lose body fat. Strength training also plays a vital role in overall health. According to a 2022 review, muscular strength reduces the risk of several mortality risk factors.
Bodybuilders should focus on healthful foods and nutrition when developing their diet. They should follow a healthy eating plan that includes the foods they need to develop muscle mass safely.
According to the Dietary Guidelines for AmericansTrusted Source, following a nutrient-rich diet can also help reduce the risk of developing health conditions that negatively impact a person’s quality of life and life expectancy.
Nutrition for bodybuilding
To effectively gain muscle mass or reduce body fat, a person must focus on eating the right amount of calories.
They also need to concentrate on their macronutrient consumption, eating strategy, and how often they eat throughout the day.
Calories
The number of calories a person eats and the amount of exercise they do affect whether they will gain, lose, or maintain their current weight.
In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, losing fat while preserving muscle requires a modest but not extreme calorie deficit, with close attention to the timing of meals, adequate protein intake, and appropriate strength training.
A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculatorTrusted Source.
A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.
Macronutrients
Macronutrients found in foods, or macros, are three general types of nutrients that provide energy to a person. They are:
- proteins
- carbohydrates or carbs
- fats
A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.
Various methods can determine how much of each macronutrient a person should consume. An older 2014 reviewTrusted Source suggests the following distribution of macros:
- 2.3–3.1 grams per kilogram of lean body mass per day of protein
- 15–30% of calories from fat
- remaining calories should come from carbohydrates
Food list
When preparing their meal plan for the week, bodybuilders can choose from many different foods. They should focus on foods that provide adequate calories and nutrients.
During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may have issues with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals despite possibly feeling full.
Foods that can help a person feel full include high volume, high fiber, and high water content foods, such as:
- legumes such as lentils and beans
- fruits such as apples and strawberries
- vegetables such as broccoli and cucumber
Foods that can help a person get in a lot of calories without feeling overly full include:
- nuts and seeds
- peanut and almond butter
- cheese
- avocado
Proteins
Proteins should make up a portion of a bodybuilding diet.
Sources should include lean proteins, including:
- eggs
- lean red meat
- skinless poultry such as chicken and turkey breasts
- fish
- beans and legumes
- yogurt and low fat dairy products such as cottage
- protein shakes
- soy products such as tofu, tempeh, and edamame
Carbs
A person who is bodybuilding needsTrusted Source carbohydrates to provide energy during workouts.
They can include the following as examples:
- whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn
- starchy vegetables, such as potatoes, corn, and peas
- fruits, such as oranges, apples, and bananas
Fats
Fats are the third macronutrient people need to focus on in their diet.
Health-promoting fats include:
A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein, eggs and cheese provide protein and fat, and beans and legumes provide protein and carbohydrates.
A person’s specific needs for each food will vary based on their size and daily calorie requirements.
7-day meal plan
Eating plans will vary from person to person, and different coaches and nutritionists may make varying recommendations based on various factors.
Below is a sample 7-day meal plan for bodybuilding. These foods provide the balance of macronutrients that a person needs to maintain health while following a body-building exercise program. The quantity of each food will vary based on the person’s gender, size, age, and, most importantly, whether they are in the bulk phase of building muscle or the cutting phase of losing body fat while preserving muscle.
Day 1
- Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
- Snack: whey protein shake
- Lunch: grilled chicken breast, mixed greens, and baked sweet potato
- Snack: hard-boiled egg(s), carrot sticks, and whole grain crackers
- Dinner: broiled fish, green beans with brown rice
Day 2
- Breakfast: protein pancakes with fresh berries
- Snack: apple slices and almonds
- Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans and a side of roasted potatoes
- Snack: protein shake
- Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
- Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
- Snack: protein shake
- Lunch: grilled fish with a spinach salad, quinoa and broccoli
- Snack: egg white omelet with bell peppers and mushrooms, and an English muffin
- Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
- Breakfast: oatmeal with berries and scrambled eggs
- Snack: turkey breast with carrots and celery and a baked potato
- Lunch: sirloin steak with broccoli and mushrooms
- Snack: apples with natural nut butter and a turkey in a whole wheat pita with hummus
- Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
- Breakfast: protein shake with oatmeal
- Snack: hard-boiled egg whites with sliced peppers, hummus, cucumbers, and whole grain crackers
- Lunch: grilled chicken with white bean, quinoa and tomato salad
- Snack: Greek yogurt with berries and nuts
- Dinner: grilled fish with quinoa and green beans
Day 6
- Breakfast: scrambled egg whites with cheese, peppers, herbs, and whole grain bread
- Snack: protein shake
- Lunch: grilled chicken breast with bell peppers, black beans, corn and onions over romaine lettuce
- Snack: apple and almonds
- Dinner: sirloin steak with sweet potato and asparagus
Day 7
- Breakfast: Greek yogurt with whole grain granola and berries
- Snack: turkey breast with carrots and celery sticks
- Lunch: grilled chicken breast over spinach with quinoa, sliced strawberries and almonds
- Snack: protein shake and carrots with hummus
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
Supplements
Supplements can play an important role in providing nutrients to a bodybuilder.
According to a recent review that examines the cautions of taking supplements, specific ones that may help a bodybuilder includeTrusted Source:
- creatine monohydrate
- beta-alanine
- omega-3 supplements
There is some debate about whether protein shakes are necessary for bodybuilding.
Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs.
When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA)Trusted Source is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party.
They should also seek advice from their doctor or nutritionist when choosing a supplement or shake. Examples of third-party testing agencies include:
Risks
There are some risks associated with bodybuilding. One risk is overtraining, which could lead to injury or even illness. Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders.
A 2021 study found a correlation between eating disorders, body dissatisfaction, and body dysmorphic disorders in female bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.
Frequently asked questions
Can a person build muscle in 7 days?
Taking the correct and safe steps to build muscle can contribute to muscle growth over time.
What is the best meal plan to build muscle?
The best meal plan for building muscle includes foods high in protein, such as lean meats and fish, carbohydrates, such as oats and potatoes, and healthy fats, such as avocado.
Summary
A bodybuilding meal plan should contain healthy fats, proteins, and carbs. A person should plan to adjust their total caloric count based on whether they are trying to bulk up or lean out.
A person should talk with their doctor or a certified fitness professional before starting a bodybuilding routine or meal plan for the first time. That way, they can get additional information on implementing a new program safely.
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