If you want to build muscles, you’ve got to eat, and eat and eat some more. That’s a paraphrase of a quote by 8-time Mr. Olympia Ronnie Coleman, who knows a thing or two about body building.

It’s no secret that protein is the basis for anyone trying to gain muscle mass, but what does it really mean? Steak for a midnight snack? Drinking six raw eggs for breakfast like Rocky? In this article, I will help educate you oon what a body builder diet looks like for building a muscular body.

Yes, protein.

How much and how often are the questions a lot of young body builders ask me. To build muscles, you have to be disciplined about what you eat. (It goes without saying, but your workout regimen must be just as disciplined!) In a nutshell, you need protein and lots of it.

Breakfast

Eggs provide a wonderful source of good protein and they can be prepared in a variety of ways. For an average male (between 160 -200 lbs), six eggs at breakfast will help you gain mass in a hurry. They should not be six whole eggs, however. Three egg whites and three whole eggs, cooked to your preference, are a good way to start. A cup of cooked oatmeal and a banana are also ways to fuel your body.

Lunch

For lunch, tuna with a tbsp of fat-free mayonnaise between two slices of wheat bread, two cups of mixed green salad with a tbsp of olive oil and vinegar dressing. This simple lunch is packed with protein, to help your muscles reach their full potential. Also try a turkey sandwich with a small sweet potato for a little variety.

Dinner

Dinner is a very important meal when it comes to body building. Eight ounces of lean ground beef, skinless chicken and salmon garnished with a full serving (1 cup) of vegetables (think broccoli, green beans, eggplant, and other hearty veggies), and a mixed green salad will help your body rebuild your muscles after your workout. Avocados, a cup ofstrawberries, and zucchini will also complement your post-workout meal.

Pre- and Post-Workout Snacks

Besides your three main meals, what you eat immediately before and after your workout makes a difference in your gains at the gym.  Protein shakes are key. Before you workout, mix a scoop of whey protein, which is fast-acting, in 8-12 oz of water and drink it down. Munching on a large apple will also help you get ready to hit the weight room. Afterwards, within an hour of working out, consume another whey protein shake with a bagel or 4-6 rice cakes with 2 tbsp of jelly.

On off-days, you can still indulge in a protein shake in the late afternoon, but make sure that it’s casein protein. Casein protein is low-carb, slow digesting protein, which helps to repair muscles while you sleep overnight.

This Body builder Diet plan is for average males, weighing between 160-240 lbs, actively working out to increase their muscle mass. As with any diet, please consult your health physician about your particular dietary needs before committing to it.