Bodybuilder weight gain and lose diet plan

 A bodybuilding weight gain and loss diet chart is a plan that helps you achieve your goals of building muscle mass and reducing body fat. It involves eating more calories and protein during the bulking phase, and less calories and carbs during the cutting phase. Here is a sample diet chart for each phase:

**Bulking phase**¹²

- Breakfast: 3-4 eggs, 2 slices of whole-wheat toast with nut butter, bowl of fruit, glass of milk

- Snack: protein shake

- Lunch: grilled chicken breast or thigh, broccoli, a cup or more of brown rice with olive oil and nuts

- Snack: a couple of big handfuls of nuts, plus some dried fruit or granola

- Dinner: steak or salmon, baked potato with butter and cheese, salad with dressing

- Snack: cottage cheese with berries or casein protein powder

**Cutting phase**¹³

- Breakfast: egg whites with spinach and mushrooms, oatmeal with cinnamon and honey, grapefruit

- Snack: protein bar or low fat yogurt

- Lunch: turkey or tuna salad with whole-wheat pita bread, carrot sticks, apple

- Snack: celery sticks with peanut butter or hummus

- Dinner: lean beef or chicken stir-fry with vegetables and low sodium soy sauce, quinoa or cauliflower rice

- Snack: protein shake or hard-boiled egg

Of course, these are just examples and you can adjust them according to your preferences and calorie needs. You should also drink plenty of water and avoid alcohol and sugary drinks. You should also consult your doctor before starting any new diet plan.

Source: Conversation with Bing, pig5/12/2023

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(2) Bodybuilding Meal Plan: What to Eat, What to Avoid - Healthline. https://www.healthline.com/nutrition/bodybuilding-meal-plan.

(3) Bodybuilding Meal Plan for Weight Loss. https://www.bodybuilding.com/content/bodybuilding-meal-plan-for-weight-loss.html.

(4) Healthy Diet Plan For Weight Gain - A 7 Day Chart | Decathlon. https://blog.decathlon.in/articles/healthy-diet-plan-for-weight-gain.

(5) How To Gain Weight: The Lean, Clean, And Healthy Way - Bodybuilding.com. https://www.bodybuilding.com/content/how-to-gain-weight.html.