To get the most benefits, your pre and post-workout meal or snack should contain a mix of carbohydrates and protein. Eating before and after your workout may improve performance and muscle gains. Your meal plan should include fruits, vegetables, whole grains, lean sources of protein, foods rich in calcium, and healthy vegetable fats. Current research indicates eating a balanced diet that includes a variety of foods from all food groups is more beneficial to those trying to add muscle to their frame and reduces the risk of nutrient deficiencies. Historically, bodybuilders followed restrictive diets that cut out major food groups, increasing the risk of nutrient deficiencies.

Include foods from all food groups to meet vitamin and mineral needs.Then, place on a plate to the side to cool. Step 3: Heat a pan over and medium to high temperature and cook the chicken through for about 3 4 minutes. Frequently Asked Questions About Macro Meal Planning What is Macro Meal Planning Macro meal planning is a way of eating that focuses on consuming the right proportions of macronutrients (fat, protein, and carbohydrates) in each meal. Step 2: Add the olive oil, cinnamon, cumin, and a little salt and pepper. You should get about 55 to 60% of your calories from carbohydrates and 15 to 30% of calories from fat. Step 1: Slice those chicken breasts into even strips and place in a mixing bowl. Your bodybuilding meal plan needs a healthy balance of carbs and fat in order to meet energy needs to support muscle growth. Get a healthy balance of carbs and fat.Examples include poultry, lean red meat, seafood, eggs, low-fat dairy foods, soy products, quinoa, and hemp seeds. If you know how many grams of each macro are in what you’re eating, you can calculate how many calories are in your meal. You will need to adjust portions to match your macros. It averages out to 160 g carb, 150 g protein and 46 g fat per day. High-quality proteins contain all of the essential amino acids. Macros, short for macronutrients, are the 3 main building blocks of food- protein, carbohydrates, and fat. 1650 macro-based calorie meal plan (women) This macro meal plan is based on the following: 41-year-old female, weighing 150 pounds, 5 foot 4 inches tall, moderately active, extra protein, 20 calorie decit. The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams of high-quality protein every three to four hours. Your muscles need an adequate and consistent supply of protein to grow. Protein is a crucial nutrient for a bodybuilding meal plan. Consume high-quality protein every three to four hours.Consider speaking with a registered dietitian if you’re unsure how many calories you need for your bodybuilding meal plan. Eating more calories than your body needs to build muscle may lead to unwanted gains in body fat and not eating enough generally decreases muscle gains and may lead to muscle loss. Your bodybuilding meal plan needs to provide an adequate amount of calories to support muscle growth.

Macros calorie meal planner