The right nutrition plan for weightlifting training, bodybuilding, and fitness are essential for every beginner. A needs-based and targeted bodybuilding nutrition plan provides the body with sufficient nutrients and vital substances to suit your body type and training goal. It helps you achieve the set training goals like muscle building or fat loss in the best possible way. Suppose you want to do muscle building or fat loss training. In that case, there is certainly no way around a suitable muscle building and weightlifting diet plan according to your body type.

Basic knowledge of muscle building diet

The fitness or bodybuilding nutrition plan connected with muscle building training should be designed so that the body always has the necessary nutrients in sufficient quantities, such as high-quality protein, complex carbohydrates, and polyunsaturated fatty acids (including omega-3).

Proteins in weightlifting diet– the guarantee for building muscle

Proteins consist of many different essential and semi-essential amino acids, such as leucine, isoleucine, and valine (BCAAs, L-arginine, and L-glutamine). Protein-rich foods that strength athletes and bodybuilders like to use for their muscle building training follow a weightlifting diet plan that includes legumes, soy, lean meat, eggs, fish, and low-fat dairy products. Red meat, which contains diet a lot of creatine, is incredibly popular among athletes.

Add Carbohydrates in weightlifting nutrition plan   – fuel for the muscles

Carbohydrates are the primary source of energy for the muscles. The nutrition diet plan for weightlifting must have carbohydrate content and preferred complex carbohydrate sources, such as oatmeal, whole grain products, potatoes, and brown rice.

Fat – involved in many body functions

Sufficient fat intake should not be neglected, as fats are involved in many essential body functions such as hormone formation. Comply with a weightlifting diet plan, and you can get valuable fatty acids from nuts, oils, and fish.

It depends on the regularity

Make sure that the muscle building nutrition plan are made available at regular intervals and in sufficient doses. Protein should be consumed regularly for a stable and even amino acid concentration in the blood. Repair and muscle building processes take place not only after training but over a long period. If the body lacks some of these nutrients, the desired muscle building will certainly not be optimal. On the contrary, muscle loss is inevitable! If, for example, the body lacks protein due to insufficient supply from outside, it uses the body’s own protein depot in the muscles, i.e., it breaks down hard-earned muscle protein. For example, if it lacks carbohydrates, the muscles consist of protein and water, not lettuce leaves. Protein or amino acids are the building blocks for your muscles to build muscle. You don’t even think of building your house without building blocks, do you?!

How much protein, carbohydrates, and fats should I consume in my diet and add to weightlifting nutrition to build muscle?

  • Protein:depending on requirements, approx. 1.5 to 2g protein per kg body weight (possibly more if you are on a diet)
  • Carbohydrates:3-4g per kg of body weight (depending on the metabolic type) (approx. 2g of carbohydrates with diet or low carb diet)
  • Fat:1g per kg body weight (0.5g fat when dieting)

Popular food supplements that are part of a bodybuilding diet in the USA for muscle building training

The following products are an incredibly popular part of the USA’s bodybuilding diet plan with our customers as a supplement. They are added in muscle building nutrition plan to their diet for muscle building training:

Weightlifting diet plan in the morning

  • Omega-3 fatty acids
  • Vitamin/mineral product
  • Whey protein powder or weight gainer (for hard gainers)

Before the training weightlifting diet plan

  • Training booster
  • BCAA amino acids
  • Creatine
  • Amino acids (arginine, beta-alanine)

After training, weightlifting nutrition diet

  • Post-workout shake
  • Creatine monohydrate
  • Amino acids (glutamine, BCAAs)

Before bed & as a snack weightlifting nutrition diet schedule

  • Casein protein powder
  • Omega-3 fatty acids
  • Weight gainer
  • Multicomponent protein

Training bodybuilding nutrition pro tip and bodybuilding diet plan in the USA for hard gainers

Athletes of the hard gainer body type who want to do weight gainer training to gain weight should attach particular importance to a balanced diet rich in fat, carbohydrates, and protein, and follow a strict weightlifting diet plan supplemented with our bestsellers if unnecessary, can be.

Use creatine to increase performance!

As part of the brief, intense physical activity, you need as little as 3g of creatine per day increases physical performance in high-speed strength training.

My recommendation for your bodybuilding nutrition plan

Pre- and post-workout nutrition, i.e., nutrition before and after training, is incredibly important. Therefore, make sure that you comply with the bodybuilding diet plan and eat optimally before and after exercise and that your body receives all the essential nutrients.

Your Weightlifting Diet Plan (for advanced users)

Step 1 – Objective + Analysis of weightlifting nutrition plan

First of all, you should define your goal. Would you like to build muscle or follow your bodybuilding nutrition plan to burn body fat, i.e., support your diet? It doesn’t matter whether you do fitness or bodybuilding. Achieving both simultaneously, i.e., muscle-building + fat loss with one muscle building nutrition plan, except cycling diets (e.g., carb cycling or pendulum diet), is unfortunately only possible with great difficulty and usually only achievable by advanced athletes with a lot of experience. That is because you need a positive calorie balance to build muscle and a negative one to lose fat. Your future weightlifting nutrition plan should also match your training plan.

Step 2 – Test phase

Once you have decided on a goal (muscle building or muscle building diet plan), consider your new bodybuilding nutrition plan as the basic structure. Since every person has an individual nutritional requirement due to their different genetics, basal metabolic rate, work rate, and metabolic rate, the selected muscle building nutrition plan can never be 100% right. Now try instinctively over the next 14 days to pay attention to how your body reacts to the new weightlifting diet plan. Use tools such as scales, body fat measuring devices, photos (before/after), and the mirror. Take notes and pay attention to your physical + mental state. Do you feel tired, exhausted, hungry, or disoriented?

Step 3 – Fine-tuning

Now gradually put together your own + personal muscle building nutrition plan. You should adapt your experiences and tools or notes from step 2 about the total amount of calories, the composition of the meals, and the intake of protein, carbohydrates, and fats. When doing this, stick to the basics of nutrient distribution:

  • Protein:about 2g / kg body weight with the muscle-building nutrition plan (3g protein with the diet nutrition plan)
  • Carbohydrates:about 4g per kg of body weight with the bodybuilding nutrition plan (2g carbohydrates with the diet nutrition plan)
  • Fat:1g / kg body weight with the weightlifting diet plan (0.5g fat with the diet nutrition plan)

Our tip for a bodybuilding nutrition plan and diet plan in the USA with muscle building training:

In practice, it has been shown time and again that many athletes aiming to build muscle make the mistake of not eating their meals regularly with the necessary consistency. There is nothing worse for building muscle than not getting your body supplied with protein every 2-3 hours during the day and having catabolic (degrading) phases of 4, 5, or even more hours. Ensure you have the ultimate muscle-building nutritional plan, follow it by having regular meals and protein intake, and a healthy lifestyle.