{"id":20375,"date":"2021-07-12T21:46:15","date_gmt":"2021-07-12T16:16:15","guid":{"rendered":"https:\/\/connect.healthkart.com\/?p=20375"},"modified":"2026-01-29T10:25:49","modified_gmt":"2026-01-29T04:55:49","slug":"5-step-nutrition-plan-for-bodybuilding","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/","title":{"rendered":"5-Step Nutrition Plan For Bodybuilding"},"content":{"rendered":"\r\n<p>Do you want to achieve a ripped and muscular physique? While your workout matters to achieve a bulked up body, you can get the results that you desire only when you have a good nutrition plan. However, before you get into a fixed nutrition or <a href=\"https:\/\/connect.healthkart.com\/diet-and-nutrition\/healthy-diet-plans\/\">diet plan<\/a>, you need to determine your body type as it will determine the right amount of calories and nutrients that you need in your diet.<\/p>\r\n\r\n\r\n\r\n<p>This article will help you get started on the perfect nutrition plan if you want to start gaining muscles faster.<\/p>\r\n\r\n\r\n\r\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#What_Is_Your_Body_Type\" >What Is Your Body Type?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#5_Step_Nutrition_Plan_for_Bodybuilding\" >5 Step Nutrition Plan for Bodybuilding<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Step_1_Plan_to_Eat_at_Least_6_Meals_Per_Day\" >Step 1: Plan to Eat at Least 6 Meals Per Day<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Step_2_Choose_Complex_Carbs_in_Your_Diet\" >Step 2: Choose Complex Carbs in Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Step_3_Balance_Your_Protein_and_Carb_Levels\" >Step 3: Balance Your Protein and Carb Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Step_4_Consume_Fats_and_Micronutrients\" >Step 4: Consume Fats and Micronutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Step_5_Focus_on_Right_Supplementation\" >Step 5: Focus on Right Supplementation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Frequently_Asked_Questions_About_Nutrition_Plan_For_Bodybuilding\" >Frequently Asked Questions About Nutrition Plan For Bodybuilding<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Q1_How_should_I_create_a_nutrition_plan_for_bodybuilding\" >Q1. How should I create a nutrition plan for bodybuilding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Q2_What_can_be_defined_as_a_good_nutrition_plan\" >Q2. What can be defined as a good nutrition plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/5-step-nutrition-plan-for-bodybuilding\/#Q3_How_can_the_40_30_30_meal_plan_be_explained\" >Q3. How can the 40 30 30 meal plan be explained?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_Your_Body_Type\"><\/span><strong>What Is Your Body Type?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>The first step to successfully achieve a bulk body is to <a href=\"https:\/\/connect.healthkart.com\/whats-your-body-type-ectomorph-endomorph-or-mesomorph\/\">understand your body type<\/a>. This will tell you how many calories you need to consume in the form of your bodybuilding foods in order to build muscle. There are three primary body types that are identified in the world of bodybuilding:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Ectomorphs: <\/strong>Commonly known as hard gainers, these individuals have long limbs and are very petite. The low-fat percentage and slow weight gain require a higher intake of body build foods. They need a high-calorie intake as part of their bodybuilding diet to bulk up.<\/li>\r\n\r\n\r\n\r\n<li><strong>Mesomorphs: <\/strong>This is the best body type when it comes to building muscle. They just need to make a few changes to their nutrition plan to build muscle like increasing protein intake and reducing fat consumption. They can maintain an average calorie count and still get good results.<\/li>\r\n\r\n\r\n\r\n<li><strong>Endomorphs: <\/strong>These are individuals with a higher body fat percentage. They tend to gain weight quickly around the hips, thighs and waist. They have a slow metabolism which leads to faster fat deposits. These individuals need to cut down the calorie intake and ensure a <a href=\"https:\/\/connect.healthkart.com\/low-fat-diet-supports-your-healthy-weight\/\">low-fat diet<\/a>.\u00a0<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Step_Nutrition_Plan_for_Bodybuilding\"><\/span><strong>5 Step Nutrition Plan for Bodybuilding<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>The general rules of a diet for bodybuilding are quite similar. All you have to do is tweak the nutrients and calorie intake slightly to suit your body type.<\/p>\r\n\r\n\r\n\r\n<p>Here is a simple 5 step plan for good nutrition to build your body faster and in a healthy manner:<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_1_Plan_to_Eat_at_Least_6_Meals_Per_Day\"><\/span><strong>Step 1: Plan to Eat at Least 6 Meals Per Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\r\n\r\n\r\n<p>When you are building your body, you need to maintain a calorie surplus in the body. It is easier to maintain this state when you eat more frequently. Try to consume at least 6 small meals each day. Eat every 2 or 3 hours. When planning your meals, think about your macronutrient ratio in order to get a healthy calorie intake. Here are the macros that are the most important bodybuilding food sources:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>Protein: <\/strong>These are the primary sources of nourishment for your muscles. They are a must after exercise to help your body recover faster. Ideally, you must consume 2g of protein per kg of your body weight when you are building muscle. The easiest way to ensure that you are getting the daily required intake is to include a protein shake like <a href=\"https:\/\/www.healthkart.com\/sv\/muscleblaze-raw-whey-isolate\/SP-41013?navKey=VRNT-74827\">MuscleBlaze Raw Whey Isolate<\/a> in your diet.<\/li>\r\n\r\n\r\n\r\n<li><strong>Carbohydrates: <\/strong>Unlike common belief, the right kind of carbs are good for you. To increase mass consistently, you need to give your body the right amount of carbs depending on your body type. On average, you need 3-4 g of carbs per kg of your body weight when you are following a <a href=\"https:\/\/connect.healthkart.com\/bodybuilding\/bulking\/\">bulking up<\/a> process.<\/li>\r\n\r\n\r\n\r\n<li><strong>Fats: <\/strong>Fats are macronutrients. Healthy fats like <a href=\"https:\/\/www.healthkart.com\/omega-3?navKey=SCT-vs-omg-omga3\">omega-3 fatty acids<\/a> are a must-have in your diet for building muscle as they help the muscles recover faster and also improve overall metabolic performance.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_2_Choose_Complex_Carbs_in_Your_Diet\"><\/span><strong>Step 2: Choose Complex Carbs in Your Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Refined sugar or rice are the primary examples of simple carbs, often known as bad carbs. They must be avoided entirely. Instead, choose bodybuilding nutrients that include complex carbs as they are processed slowly, ensuring stable blood sugar levels and a constant supply of energy for the body. Whole grains, oatmeal or unpolished rice are the best options for you.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_Balance_Your_Protein_and_Carb_Levels\"><\/span><strong>Step 3: Balance Your Protein and Carb Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>A good muscle-building meal should contain protein and carbs in a 3:1 ratio. Of course, this depends upon your body type. Ensuring high-quality carbs in your diet is one of the most important steps of building a good nutrition plan for bodybuilding.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_4_Consume_Fats_and_Micronutrients\"><\/span><strong>Step 4: Consume Fats and Micronutrients<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Healthy essential fats like omega-3 and omega-6 fatty acids are potent antioxidants that increase your recovery rate. In order to assimilate and use up the bodybuilding food that you consume through this nutrition plan, micronutrients like <a href=\"https:\/\/connect.healthkart.com\/diet-and-nutrition\/vitamins-and-minerals\/\">vitamins and minerals<\/a> are a must-have.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_5_Focus_on_Right_Supplementation\"><\/span><strong>Step 5: Focus on Right Supplementation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Adding bodybuilding nutrients in the form of dietary supplements to your diet ensures that there are no nutritional gaps in your diet. For bodybuilding, <a href=\"https:\/\/www.healthkart.com\/whey-protein?navKey=SCT-snt-pt-wp\">whey proteins<\/a>, glutamine and creatine powder are highly recommended. To add to your nutrition plan, you can even choose supplements like<a href=\"https:\/\/www.healthkart.com\/sv\/muscleblaze-raw-whey-isolate\/SP-41013?navKey=VRNT-74827\"> MuscleBlaze Preworkout Ripped<\/a> to ensure that you get the right nutrition to support intense training sessions that are very important for muscle gain.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>To sum it up, an ideal nutrition plan for bodybuilding should consist of ample amounts of macronutrients including protein, fats, and carbs. Planning the right proportion based on your fitness goals is also important based on whether you want to build lean muscle or desire a bulked up body. You can also consult your trainer in order to get the best diet for muscle gain based on your requirements.<\/p>\r\n\r\n\r\n<div ><style>#sp-ea-38656 .spcollapsing { height: 0; overflow: hidden; transition-property: height;transition-duration: 300ms;}.sp-easy-accordion-enabled .eap_section_title_38656, body .eap_section_title_38656 { color: #444; margin-bottom:  30px; }#sp-ea-38656.sp-easy-accordion>.sp-ea-single {margin-bottom: 10px; border: 1px solid #e2e2e2; }#sp-ea-38656.sp-easy-accordion>.sp-ea-single>.ea-header a {color: #444;}#sp-ea-38656.sp-easy-accordion>.sp-ea-single>.sp-collapse>.ea-body {background: #fff; color: #444;}#sp-ea-38656.sp-easy-accordion>.sp-ea-single {background: #eee;}#sp-ea-38656.sp-easy-accordion>.sp-ea-single>.ea-header a .ea-expand-icon { float: left; color: #444;font-size: 16px;}a.collapsed {\r\n    color: #212326 !important;\r\n}<\/style><h2 class=\"eap_section_title eap_section_title_38656\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_About_Nutrition_Plan_For_Bodybuilding\"><\/span>Frequently Asked Questions About Nutrition Plan For Bodybuilding<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"sp_easy_accordion-1777835520\"><div id=\"sp-ea-38656\" class=\"sp-ea-one sp-easy-accordion\" data-ea-active=\"ea-click\" data-ea-mode=\"vertical\" data-preloader=\"\" data-scroll-active-item=\"\" data-offset-to-scroll=\"0\"><div class=\"ea-card ea-expand sp-ea-single\"><h3 class=\"ea-header\"><span class=\"ez-toc-section\" id=\"Q1_How_should_I_create_a_nutrition_plan_for_bodybuilding\"><\/span><a class=\"collapsed\" id=\"ea-header-386560\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse386560\" aria-controls=\"collapse386560\" href=\"#\" aria-expanded=\"true\" tabindex=\"0\"><i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-minus\"><\/i> Q1. How should I create a nutrition plan for bodybuilding?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"sp-collapse spcollapse collapsed show\" id=\"collapse386560\" role=\"region\" aria-labelledby=\"ea-header-386560\"> <div class=\"ea-body\"><p><span style=\"font-weight: 400\">In order to create a nutrition plan, calculate your macronutrient requirements, look for fitting foods, schedule your meals, focus on right supplementation, and ensure active tracking and analysis of the same.<\/span><\/p><\/div><\/div><\/div><div class=\"ea-card sp-ea-single\"><h3 class=\"ea-header\"><span class=\"ez-toc-section\" id=\"Q2_What_can_be_defined_as_a_good_nutrition_plan\"><\/span><a class=\"collapsed\" id=\"ea-header-386561\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse386561\" aria-controls=\"collapse386561\" href=\"#\" aria-expanded=\"false\" tabindex=\"0\"><i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Q2. What can be defined as a good nutrition plan?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"sp-collapse spcollapse \" id=\"collapse386561\" role=\"region\" aria-labelledby=\"ea-header-386561\"> <div class=\"ea-body\"><p><span style=\"font-weight: 400\">A good nutrition plan will consist of well-balanced meals that can not only fulfil your body\u2019s nutritional requirements but also help you attain your fitness goals effectively.<\/span><\/p><\/div><\/div><\/div><div class=\"ea-card sp-ea-single\"><h3 class=\"ea-header\"><span class=\"ez-toc-section\" id=\"Q3_How_can_the_40_30_30_meal_plan_be_explained\"><\/span><a class=\"collapsed\" id=\"ea-header-386562\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse386562\" aria-controls=\"collapse386562\" href=\"#\" aria-expanded=\"false\" tabindex=\"0\"><i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Q3. How can the 40 30 30 meal plan be explained?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"sp-collapse spcollapse \" id=\"collapse386562\" role=\"region\" aria-labelledby=\"ea-header-386562\"> <div class=\"ea-body\"><p><span style=\"font-weight: 400\">The 40-30-30 plan implies that your total calories should come from 40% carbohydrates, 30% protein, and 30% healthy fats.<\/span><\/p><\/div><\/div><\/div><script type=\"application\/ld+json\">{ \"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"@id\": \"sp-ea-schema-38656-69f79e00e1f59\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Q1. 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How can the 40 30 30 meal plan be explained?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"The 40-30-30 plan implies that your total calories should come from 40% carbohydrates, 30% protein, and 30% healthy fats.\" } }] }<\/script><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Do you want to achieve a ripped and muscular physique? While your workout matters to achieve a bulked up body, you can get the results that you desire only when you have a good nutrition plan. However, before you get into a fixed nutrition or diet plan, you need to determine your body type as [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":20420,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[455,442],"tags":[],"secondary_tag":[],"class_list":{"0":"post-20375","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding-diet","8":"category-diet-and-nutrition","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutrition Plan To Get The Desired Physique - HealthKart<\/title>\n<meta name=\"description\" content=\"An ideal nutrition plan consists of the right proportion of nutrients in your diet. 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