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Thread: whats a balanced bodybuilder diet look like

  1. #1
    GearHeaded's Avatar
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    whats a balanced bodybuilder diet look like

    I'm a steroid guru .. yeah yeah . but I've written more diets then steroid protocols and to this day I work with soccer moms and high school football players and can say with absolute certainty that diet and nutrition is key .

    so lets construct a good well balanced diet (and this is in no way universal , its totally person and situation dependent)

    I'll start with a meal plan then explain - I'll use an example of a 200 pound in decent shape guy

    meal 1 - upon waking (blend it up as shake or take it separate)
    40g of protein from whey isolate
    1.5 cups of milk
    1/4 cup of oats
    spoonful of natty peanut or almond butter
    1 whole apple


    meal 2 - breakfast
    5 whole eggs
    5oz of ground beef
    1 cup of rice
    1 cup of spinach
    1 cup of orange juice
    1 banana

    meal 3 -
    8 oz of Salmon
    2 med potatoes (add cheese if bulking)
    5 asparagus spears
    1/2 cup baby carrots
    1/2 shredded beet

    meal 4 - pre workout
    8oz chicken breast (cooked in Mac oil)
    1.5 cups white rice
    1 cup cooked spinach
    1 whole egg

    meal 5 - post workout
    5oz lean steak WITH
    5oz lean fish or chicken
    OR steak and shrimp combined is a good option
    2 large white potatoes
    1 cup cranberry juice
    (low fat low fiber)


    meal 6 - recovery
    12oz of steak
    1 small sweet potato
    mixed greens salad with peppers and olive oil
    1/4 cup olives
    1 cup of whole fat milk
    1/2 avacodo


    and ummm yeah, add grass fed good butter to most of these meals.. switch things up after a couple weeks . point is to get a good macro and micro nutrients profile

  2. #2
    charger69's Avatar
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    Quote Originally Posted by GearHeaded View Post
    I'm a steroid guru .. yeah yeah . but I've written more diets then steroid protocols and to this day I work with soccer moms and high school football players and can say with absolute certainty that diet and nutrition is key .

    so lets construct a good well balanced diet (and this is in no way universal , its totally person and situation dependent)

    I'll start with a meal plan then explain - I'll use an example of a 200 pound in decent shape guy

    meal 1 - upon waking (blend it up as shake or take it separate)
    40g of protein from whey isolate
    1.5 cups of milk
    1/4 cup of oats
    spoonful of natty peanut or almond butter
    1 whole apple


    meal 2 - breakfast
    5 whole eggs
    5oz of ground beef
    1 cup of rice
    1 cup of spinach
    1 cup of orange juice
    1 banana

    meal 3 -
    8 oz of Salmon
    2 med potatoes (add cheese if bulking)
    5 asparagus spears
    1/2 cup baby carrots
    1/2 shredded beet

    meal 4 - pre workout
    8oz chicken breast (cooked in Mac oil)
    1.5 cups white rice
    1 cup cooked spinach
    1 whole egg

    meal 5 - post workout
    5oz lean steak WITH
    5oz lean fish or chicken
    OR steak and shrimp combined is a good option
    2 large white potatoes
    1 cup cranberry juice
    (low fat low fiber)


    meal 6 - recovery
    12oz of steak
    1 small sweet potato
    mixed greens salad with peppers and olive oil
    1/4 cup olives
    1 cup of whole fat milk
    1/2 avacodo


    and ummm yeah, add grass fed good butter to most of these meals.. switch things up after a couple weeks . point is to get a good macro and micro nutrients profile
    Why didn’t any of mine have peanut butter. LOL. Meanie!


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  3. #3
    LiftingLevi is offline New Member
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    Can I ask your opinion on this

    Meal 1:
    3/4 cup egg whites
    1 tablespoon natural peanut butter
    1/2 cup dry oats
    1 scoop protein powder
    (All blended)

    Meal 2:
    6 oz. chicken breast
    5 oz. red potatoe
    1 cup green beans

    Meal 3:
    2 scoops protein powder
    1 tablespoon peanut butter
    2 rice cakes

    Meal 4:
    6 oz. steak
    1 cup rice
    4 oz. asparagus

    Meal 5:
    2 whole eggs
    1 cup egg whites
    3 oz. spinach

    I’m a 210 lb guy leaning out quite a bit, probably 22-25% body fat currently. I do cardio either fasted a.m. or directly following my work out for 35 minutes. My work out routine is not lax, balls to the wall at all times. Currently going for caloric deficit to bring myself down a few more pounds and a little more body fat prior to running a cycle.

  4. #4
    GearHeaded's Avatar
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    Quote Originally Posted by LiftingLevi View Post
    Can I ask your opinion on this

    Meal 1:
    3/4 cup egg whites
    1 tablespoon natural peanut butter
    1/2 cup dry oats
    1 scoop protein powder
    (All blended)

    Meal 2:
    6 oz. chicken breast
    5 oz. red potatoe
    1 cup green beans

    Meal 3:
    2 scoops protein powder
    1 tablespoon peanut butter
    2 rice cakes

    Meal 4:
    6 oz. steak
    1 cup rice
    4 oz. asparagus

    Meal 5:
    2 whole eggs
    1 cup egg whites
    3 oz. spinach

    I’m a 210 lb guy leaning out quite a bit, probably 22-25% body fat currently. I do cardio either fasted a.m. or directly following my work out for 35 minutes. My work out routine is not lax, balls to the wall at all times. Currently going for caloric deficit to bring myself down a few more pounds and a little more body fat prior to running a cycle.
    ok not bad .

    what meal #s are your pre lift and post lift meals ?


    so your only having 5 protein feedings per day, and 2 of those are with whey shakes instead of solid food. being your cutting and in a calorie deficit and in need of more micro nutrients , I would cut that back and only do the whey shake at meal 1. meal 3 should be a whole food quality protein source, like ground bison, salmon, etc.
    also rice cakes are completely void of micro nutrients , I'd go with a sweet potato. or a combo of a starchy carb along with a fruit. I would add some type of fruit to at least one meal

    meal 5. you'll get more nutrition going with say 4 whole eggs and then only 1/2 cup of egg whites instead of what your doing

  5. #5
    LiftingLevi is offline New Member
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    Meal 3 is my pre workout with meal 4 being my after work out meal. I’ll gladly go to 4 eggs with 1/2 cup egg whites as I love yolk anyway lol. As far as meal 3, I could very well substitute it into something like

    5oz. White fish
    4 oz. sweet potatoe

    And of course could throw in another optional green veggi. What would you say adding a single banana to that morning shake? I feel those changes are easy enough to make.

    Also just for reference in 28 yr old, 5’10”. I know I already currently posted my weight. I’m also down 20 lbs. so far! Very excited for this.

  6. #6
    GearHeaded's Avatar
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    the 4 whole eggs will bump your total cals just slightly , but you'll have a better overall nutritional value.. but if your pulling peanut butter from meal 3 then this makes up the difference

    switching pre workout meal to fish and sweet potato is a good idea.. its also a decent meal to add that piece of fruit, on top of adding say a half banana to your morning shake .


    if your making progress like that, then what your doing is obviously working. just make minor tweaks to make sure you cover you micro nutrient needs

  7. #7
    LiftingLevi is offline New Member
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    Thank you very much Gear. I’m a LONG time browser of these here forums and I know many people take your opinion and expertise into very high regard, that’s why I wanted to ask for your current opinion on my plan. I very much appreciate the comments and will make the above changes! Thanks again!
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  8. #8
    charger69's Avatar
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    Your diet was fine until you started taking out the PB. LOL


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  9. #9
    LiftingLevi is offline New Member
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    Quote Originally Posted by charger69 View Post
    Your diet was fine until you started taking out the PB. LOL


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    Haha, love me some PB. See you’re in SoCal bro, me too. Victorville.

  10. #10
    GearHeaded's Avatar
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    so to make another point here , a lot of guys are over eating calories (energy/heat) , but under eating nutrition (building blocks of cells).. they get in more macros and calories then they even need, but don't get enough of the actual nutrition and micro nutritients to build what they are trying to build ..

    its like in construction of a house. if you can provide the construction site with plenty of generators and power, and power tools, and workers to do the job you have all the energy you need ,, but if you run out of small things like nails, screws, copper plumbing fittings, and roof tiles , your kinda a bit screwed. those small things are the actual building blocks , no matter the energy
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  11. #11
    i_SLAM_cougars's Avatar
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    Quote Originally Posted by charger69 View Post
    Your diet was fine until you started taking out the PB. LOL


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    He actually told me to eat a tablespoon of peanut butter with every meal for extra calories... oh well, different strokes I suppose
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  12. #12
    charger69's Avatar
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    Quote Originally Posted by i_SLAM_cougars View Post
    He actually told me to eat a tablespoon of peanut butter with every meal for extra calories... oh well, different strokes I suppose
    He must like you. He won’t let me have PB


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  13. #13
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    Quote Originally Posted by charger69 View Post
    He must like you. He won’t let me have PB
    you have to be mentally strong Charger !! the self denial of one small pleasure in life, like PB, is lighting an inner fire of discipline in you thats allowing you to hit the weights with twice the intensity and consume twice as much chicken and rice as you normally could of had you given in to the guilty pleasure of consuming just one small teaspoon of PB
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  14. #14
    Richard Head is online now Knowledgeable Member
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    Quote Originally Posted by charger69 View Post
    He must like you. He won’t let me have PB


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    Filling in for OBS " Quit being a pussy Charger"
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  15. #15
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    Quote Originally Posted by charger69 View Post
    He must like you. He won’t let me have PB


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    He lets you take Ment and Halo. We’re even lol
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  16. #16
    charger69's Avatar
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    Quote Originally Posted by GearHeaded View Post
    you have to be mentally strong Charger !! the self denial of one small pleasure in life, like PB, is lighting an inner fire of discipline in you thats allowing you to hit the weights with twice the intensity and consume twice as much chicken and rice as you normally could of had you given in to the guilty pleasure of consuming just one small teaspoon of PB
    LMAO!


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