Sample Lean Muscle Building Diet Plan

What you eat on a daily basis has a HUGE impact on your muscle building progress. Bottom line, if you don’t provide your body with the raw materials it needs for optimal growth than you are short changing your gains in the gym.

Now most bodybuilding enthusiasts LOVE to workout. In fact, the real serious gym goers consider their workout as the highlight of the day.

I know in my case I really look forward to going to the gym and I feel awesome after a good workout. But having a good workout is just the beginning.

You can consider the workout as the spark that ignites the muscle building process. But just like any spark if it’s not met with the proper fuel, it’s just going to waste.

So to make sure your workouts don’t go to waste, you need to lay down a sound nutritional plan that will fuel your workouts and “Fire Up The Whole Muscle Building Process”!

That’s why in this blog post I’m going to outline a sample muscle building diet plan that covers the fundamentals of proper nutrition.

However, I have to admit that this sample meal plan is a “generic – one size fits all” type of program.

It’s NOT perfect and it’s NOT customized, but it’s a heck of a lot better than going through the day with no specific nutritional focus at all.

If you want to get a specific nutritional meal plan and training program that is customized for your individual body type, training goals, and life style than you can sign up for my
“Customized Diet & Training Programs”.

But in the mean time, this sample plan here will get you started on the right track.

Breakfast:
– 2 whole eggs & 8 egg whites
– 1 cup of oatmeal
– 1 piece of fruit

Mid-Morning Snack:
– Protein shake
– large handful of raw almonds

Lunch:
– Baked chicken breast
– 1 cup of brown rice
– large garden salad

Mid-Afternoon Snack:
– Protein / peal replacement bar

Dinner:
– BBQ steak
– Baked Potato
– 1 cup of steamed green veggies

Before Bed Snack:
– 1 cup of cottage cheese
– large handful of raw almonds

This sample diet plan includes the fundamentals of proper muscle building nutrition (i.e. frequent high protein meals, wholesome high nutrient foods, etc.) But it’s not customized, so if you would like for me to work with you personally and design a complete diet and workout training program that’s customized for you, than just click on the link below for more information…

https://leehayward.com/blog/customized-programs/


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About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

17 Comments

  • Thomas J Ahern

    Thank You for the meal plan but I’m 66 & Diabetic & altho I still workout daily,
    I have to eat the foods that my Diabetic Dr suggests to keep my Diabetes &
    bloodsugar under control! I started paying more attention to my Diabetes after
    one of my longtime motorcycle riding buddys lost both of his legs by not paying
    attention.It sounds unimportant to many but now he can’t even ride anymore!
    Thomas J Ahern

  • Alan

    Losing both your legs sound very important to me. It’s all too common for people to sleep walk through life, sometimes it takes something like this to wake us up. In a strange way my father having a heart attack in his late fifties was just what he needed to wake him up. For me the whole health package is about taking life on and not hiding away. Life is still uncertain the good times are about banking Health, emotions, fun, love, happiness etc to keep the bad times infrequent and short. My over weight sleeping through life nan lived with diabetes for twenty years and well into her eighties. Go for it Thomas and make the most of the next few decades.

  • samuel

    Lee, thank you for the diet. Lee I have seen that you have mentioned veggies as well in almost every meal. You know Lee most of us falter is having Veggies. They are very important in bodybuilding and basically immunity and they cleanse from inside. Thanks for sharing. Just a small question. What do you have as Garden Salad, I mean which all veggies do you use. Once again, thanks for sharing the meal plan.

  • Thank You for the meal plan but I’m 66 & Diabetic & altho I still workout daily,
    I have to eat the foods that my Diabetic Dr suggests to keep my Diabetes &
    bloodsugar under control! I started paying more attention to my Diabetes after
    one of my longtime motorcycle riding buddys lost both of his legs by not paying
    attention.It sounds unimportant to many but now he can’t even ride anymore!Thomas J Ahern  

    You could modify this to fit a low carb diabetic style eating plan. But of course any dietary changes you make should be put past your doctor first to make sure you are good to go.

  • Murphy

    Hey they don’t sell much of that stuff at Burger King, Pizza Hut, or Taco Bell

  • Lee, thank you for the diet. Lee I have seen that you have mentioned veggies as well in almost every meal. You know Lee most of us falter is having Veggies. They are very important in bodybuilding and basically immunity and they cleanse from inside. Thanks for sharing. Just a small question. What do you have as Garden Salad, I mean which all veggies do you use. Once again, thanks for sharing the meal plan.  

    Honestly, I’m lazy and usually end up buying the pre-made salads at the grocery store. They make them fresh daily and they are pretty good. They have a variety of different salads, but the typical veggies include: lettuce, spinach, peppers, mushrooms, onions, broccoli, tomatoes, cauliflower, cucumber, olives, celery, etc…

  • Murphy

    Honestly, I’m lazy and usually end up buying the pre-made salads at the grocery store. They make them fresh daily and they are pretty good. They have a variety of different salads, but the typical veggies include: lettuce, spinach, peppers, mushrooms, onions, broccoli, tomatoes, cauliflower, cucumber, olives, celery, etc…  

    woo wow don’t forget carrots man….they’re awesome.

  • Ray Navarrete

    But the calories in the menu seem to be so few!! Don’t we need a surplus of calories to gain muscle (along with right amount of proteins and meal frequency)? I would definitely follow that menu anytime I’m trying to lose weight/fat!! Anyways, Lee, ur so cool!!

  • derrick mahon

    Do you need that many eggs for breakfast ? Thats 10 a day!! I normally buy Jumbo size eggs which are €3 for 6. It would be very expensive for me to be buying 50 – 70 eggs a week

  • Gavin

    Lee Just wanted to say thanks for the advice and emails I have learned a lot from your knowledge keep up the great work.

    All the best
    Gavin

  • But the calories in the menu seem to be so few!! Don’t we need a surplus of calories to gain muscle (along with right amount of proteins and meal frequency)? I would definitely follow that menu anytime I’m trying to lose weight/fat!! Anyways, Lee, ur so cool!!  

    Like I mentioned in the blog post, this is a sample diet. It’s not customized for anyone in particular. Obviously some guys would need more, others may need less. This is just an outline that you can go by.

  • Do you need that many eggs for breakfast ? Thats 10 a day!! I normally buy Jumbo size eggs which are €3 for 6. It would be very expensive for me to be buying 50 – 70 eggs a week  

    Most grocery stores (in North America anyway) sell cartons of liquid egg whites. So you can use 2 whole eggs and 1 cup of liquid egg whites.

  • Jaws2

    Hey Lee, when the hell am I supposed to work out? !!! By the looks of this I’ll be eating ALL the time !!! I work out after dinner time (6 PM), so my workout is from 8-9:15 or so, then I’m supposed to eat AGAIN around 10 or so? Now I have a protein drink while I’m working out and then try to eat something with carbs around 10. Up at 6 a.m., work 8-5 or so. Kind of makes sleeping hard to do. What the heck am I supposed to do? Help !!

  • Hey Lee, when the hell am I supposed to work out? !!! By the looks of this I’ll be eating ALL the time !!! I work out after dinner time (6 PM), so my workout is from 8-9:15 or so, then I’m supposed to eat AGAIN around 10 or so? Now I have a protein drink while I’m working out and then try to eat something with carbs around 10. Up at 6 a.m., work 8-5 or so. Kind of makes sleeping hard to do. What the heck am I supposed to do? Help !!  

    Don’t freak out over the sample diet plan. It’s only a SAMPLE to go by. But when I design customized diet and training programs for people I actually work the eating plan to fit around ones personal schedule, lifestyle, etc. so everything fits together.

  • jim

    This seems to be a great site for providing proper guidence about the body building product and start bodybuilding. i would surely like to try their service.

  • nicolas

    Hi Lee .. first id like to say thanks alot for ur mails etc.

    which meal plan should i stick to .. when i usely do mt workouts in the morning ???.. And i wanna gain gain some weight …

    Thanks again

    All the best
    from Nicolas—CPH

  • People don’t value discipline in nutrition enough. I remember being in high school and not eating certain things and people would say you need to enjoy your youth. I don’t want to work my butt off in the gym and then decrease some of those gains with poor nutrition. Good article!