Meal Plan for Weight Loss and Muscle Gain For Everybody

By: Stephanie Hoffnung

It can be said that the gym is currently a trend that is popular among young men and women.

This type of exercise aims to focus on muscle groups combined with the diet for bodybuilders, gyms to lose weight, lose fat, or gain muscle, to ensure that the body will be toned more after a training process.

For beginners, the diet is essential because it accounts for 70% of muscle building.

If you practice without proper eating, you will not have the desired results and a perfect body.

Meal Plan for Weight Loss and Muscle Gain For Everybody
Meal Plan for Weight Loss and Muscle Gain For Everybody

Save the experience and share below to update yourself on a diet to lose weight, lose belly fat, or gain muscle most appropriately and still be nutritious for a healthy body.

Now BellyFatZone invites you to refer to this article together!

Principles in the diet for new Gym

With the following guidelines, you will have the necessary information to supplement nutrition during the process of starting your gym.

Whether a diet for male or female bodybuilders should apply the following principles in nutrition:

1. Eat enough protein (Protein)

The protein contained in amino acids helps build muscle. The recommended daily intake of protein is 1.1 grams/kg of body weight for the average person.

If the diet for a gym wants to increase muscle, then you have to absorb twice that amount.

For a beginner's diet, you need 3.3 grams of protein/kg of body weight per day for the first 6 months.

Make sure to get enough protein.
Make sure to get enough protein.

To supplement protein, choose high-protein foods for your weight loss menu.

2. Increase in starch content (Carb)

If you want to gain weight or gain muscle effectively, then the new gym for men (weighing 81kg) needs to absorb 360-450 grams of sugar powder per day.

3. Do not abstain from fat completely

Each person needs to maintain 5-10% of saturated fat daily to maintain their energy levels. Therefore, a diet high in nutritious fat will help maintain better testosterone levels than a low-fat diet.

Testosterone at its ideal level will help to increase muscle size for the gym diet to increase muscle mass and not accumulate excess fat.

Vegetarian diet for gym people with brown rice and tofu.
Vegetarian diet for gym people with brown rice and tofu.

Red meats like neck meat, shoulders, or beef rump provide a high saturated fat content and a rich source of protein.

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Besides, avocado, olive oil, peanut butter contain monounsaturated fats such as salmon meat, almond oil, …

As for the vegetarian diet for the Gym, adding fiber-rich fruits and vegetables, such as sesame brown rice and salad, is also a good suggestion for you.

4. Load a sufficient amount of vitamins

Next, for the diet for the novice gym, bodybuilding for both men and women, it is still necessary to add essential vitamins; if you have eaten all three of the above and the amount of vitamin deficiency, then the 3 above substances also become ineffective.

5. Calculate daily calorie content

An 81kg person weighs 3,500 calories a day.

100% of calories / day = 20-30% of protein, 40-60% of carbohydrates, 20-30% of fat.

6. Eat regularly, with moderation

Whether it is a diet for female gym or men who want to lose weight and lose belly fat, remember to provide a full range of nutritious foods.

Eat 6-8 meals a day, accounting for 500-600 calories for an 81kg person.

7. Drink enough water each day

Normally, you need to absorb at least 2 liters of water, but bodybuilders and gyms, need to supplement 2.5-3 liters per day.

Provide enough water each day.
Provide enough water each day.

8. Eat before bed

Before going to bed for 30-45 minutes, drink about 30-40 grams of protein, 1 cup of low-fat cheese with 2 tablespoons of cold seed oil, and 56 grams of nuts.

Diet for gym people to lose weight and lose weight

If anyone always thinks that weight-loss diets are often difficult or think that a lot of exercise does not reduce fat but still gain weight, it shows that you have not built a diet for gym people yet fit.

Therefore, you need to set up a diet regime for bodybuilders or gyms to lose weight and get in perfect shape.

For the diet for the female gym to lose weight, you need to follow the following principles:

  • Eat all the meals of the day, the most concentrated source of nutrition and calories in the morning, and gradually reduce the evening.
  • Make sure to provide plenty of fiber, safe starch such as cereals, oats, brown rice… to increase the feeling of fullness quickly when eating while providing adequate fiber for the body.
  • Absolutely not junk food, eat greasy foods, sugar because it will increase calories and break the balance of the diet.
  • Do not eat after 7 pm; dinner should only eat vegetables and fruits, juice. Do not use extra starch or greasy foods.
  • Eat chicken or duck because these foods are low in cholesterol.

In the early stages of a weight loss plan, if you suffer from hunger, you can eat snacks between meals (range from 9-10 am, 3-4 pm, 8-9 pm).

You can divide it into 6 meals to manage the diet for gym people to lose weight appropriately.

Read more: Meal Plan For A Sedentary Office Worker Does Not Gain Weight And Keeps You Energized.

Weight loss menu for female gym

The first day

  • Meal 1: 1 glass of unsweetened milk, 1 sweet potato, 1 cup of oatmeal, or 2 boiled eggs.
  • Meal 2: Cucumber salad with yogurt and some seeds.
  • Meal 3: 100g chicken breast, 1 cup mushrooms, 2 cups spinach, ½ cup carrot
  • Meal 4: 1 small apple, few almonds, 1 spring roll.
  • Meal 5: 100g of salmon meat, ¼ cup of brown rice, 2 cups of boiled vegetables.
  • Meal 6: 1 cup yogurt, 1 handful of almonds, 1/3 cup of strawberries.
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2nd day

  • Meal 1: 1 cup yogurt, 1 cup cheese, 1 cup grapes
  • Meal 2: 1 glass of chocolate milk
  • Meal 3: ½ cup oatmeal, 1 cup blueberry, 1 spoon of flax seeds
  • Meal 4: 200g of salmon meat, ½ cup of rice, 1 cup of cheese
  • Meal 5: 150g pork ribs, 1 small potato, 1 cup broccoli, 1 glass of orange juice.
  • Meal 6: 1 cup of green tea or 1 glass of low-sugar fresh milk, 1 spoon of flax seeds, 1 handful of blueberries.

3rd day

  • Meal 1: 1 cup of oatmeal, 1 apple, 2 egg whites.
  • Meal 2: 2 slices of whole wheat bread, 1 banana, 1 tablespoon of peanut butter
  • Meal 3: 1 yolk, 6 egg whites, 1 cup broccoli, ½ cup bell peppers, 1 pear.
  • Meal 4: 3 cups spinach, 1 slice of bacon, ½ cup black beans, ½ cup mushrooms, 1 cup carrots, 50g chicken.
  • Meal 5: 100g turkey meat, 1 cup carrot, ½ cup quinoa, 1ly skim milk.
  • Meal 6: 1 cup skim milk, 1 pear, 1 spoon of flax seeds.
Quickly regain perfect physique if you persevere and seriously follow the diet for a female gym if you want to lose weight effectively.
Quickly regain perfect physique if you persevere and seriously follow the diet for a female gym if you want to lose weight effectively.

You can change the menu and the diet for male bodybuilders to lose weight and lose weight to reduce boredom for the rest of the week.

Besides, in combination with exercise or bodybuilding at the gym, a diet for gym people to lose weight and reduce belly fat will be more effective.

Weight loss menu for male Gym people

Besides combining with exercises, men who want to lose weight have to build their own nutritious diet and diet to reduce fat, thereby helping to build a firmer body.

Breakfast is an important main meal, as it will help you replenish your body's nutrients throughout the day. Therefore, every morning, you should supplement yourself with the following dishes to lose weight effectively and not lack nutrients.


  • 2 boiled chicken eggs
  • 1 cup of wheat cereal
  • 2 bananas

Boiled eggs are a high-protein food, wheat and bananas are sugary, and potassium helps reduce body weight and helps build muscle effectively.


  • 200grams of lean beef
  • 1 slice of bread and 1 bowl of noodles or pho
  • 1 boiled broccoli

Beef contains just enough protein for the body, and the nutrients in this food also help you grow muscle significantly.

Noodles and broccoli will help replenish your body without causing you to gain weight.


  • 200gram chicken breast
  • 1 sweet potato
  • Nuts like beans, corn, etc.

Dinner should choose low-calorie foods as well as eat before 7 pm to avoid excess food and undigested.

In the 3 main meals, if you still feel hungry initially, you can add bananas or grapefruit to the diet for men who want to lose weight.

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Gym diets increase muscle.

With a diet for bodybuilders, the nutritional content must be sufficient and ensure the eating time to bring the highest effect to the gym.

A nutritious diet for muscle builders must note:

1. Diet before eating

  • Not fasting when practicing.
  • Avoid eating right before training because it will affect the stomach and reduce nutrient absorption.
  • We should eat about 2-3 hours before training. Eat only carbohydrate-rich foods like cereals and pho.
  • Enhance vitamins in green vegetables, fruits, grains, protein in meat, fish, …
  • Get enough minerals like calcium, magnesium, and enough water every day.
Increase vitamins in green vegetables and fruits before and during the gym.
Increase vitamins in green vegetables and fruits before and during the gym.

2. Diet after training

  • We should eat after training for about 45-60 minutes.
  • If you want to gain muscle, you should eat more protein foods.
  • Supplement fruits with lots of water, such as oranges, pears, apples.
  • Add high-fat foods.
After working out, if you want to gain muscle, you should add protein foods.
After working out, if you want to gain muscle, you should add protein foods.

3. Split meals will help you lose fat and increase muscle efficiency

Instead of eating 3 meals, you can divide them into 6 or 8 meals a day. To be able to develop muscles most effectively and quickly.

8 meals in 1 day

  • Meal 1: 30 grams of bean flour, bread, and 2-3 eggs.
  • Meal 2: 2 egg whites, 2 bananas, 1 glass of milk.
  • Meal 3: Rice, 100-150 grams of pork, vegetables, fruits.
  • Meal 4: 30 grams of bean flour.
  • Meal 5: Fruit, 30 grams of bean flour.
  • Meal 6: Rice, 100grams of beef, bread.
  • Meal 7: Rice, 100-150 grams of pork, vegetables, fruits.
  • Meal 8 (before going to bed): 30 grams of bean flour, 100 grams of meat, rice.

Eating time is reasonable

  • 7 am Pho or noodles, 1 glass of milk.
  • 9: 200 grams of beef and vegetables
  • 11h: Lunch normally.
  • 13h30: 300gram chicken breast, fruit
  • 16h: 200gram of tuna or mackerel, 100gram of boiled potatoes.
  • 18h30: Dinner normally.
  • 20h30: 100gram boiled potatoes, 5 chicken eggs.
The standard body beautiful when applying a reasonable diet
The standard body beautiful when applying a reasonable diet

With the diet for the gym, you should apply to see the change. Don't worry about being fat because when you exercise, you will consume a lot of energy.

So this diet will help you supplement the necessary nutrients for the body to be healthy and build muscles effectively.

In addition, training is essential in reducing fat and increasing muscle. Hence, you need to practice the right techniques and use appropriate exercises to impact the fat and muscle areas to lose weight effectively.

The Best Meal Plan To Build Muscle Faster

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Stephanie Hoffnung
Stephanie Hoffnung is a talented writer with a deep passion for anatomy and scientific literature. She has dedicated her career to the study of the human body and the ways in which it can be rejuvenated and revitalized. Stephanie's passion for anatomy and scientific literature is evident in her writing. She is meticulous in her research and is committed to providing her readers with accurate and up-to-date information. Her attention to detail and thorough understanding of anatomy make her a valuable resource for those looking to improve their health and fitness. Aside from her scientific pursuits, Stephanie is also deeply interested in rejuvenation. She believes that the body has a remarkable ability to heal and regenerate itself, and is dedicated to exploring the many ways in which this can be achieved. Stephanie is a valued member of the team at, where she shares her expertise on anatomy and rejuvenation. Her articles are informative, engaging, and accessible, making them a valuable resource for anyone looking to improve their health and fitness.
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