An advanced diet program

Posted on: 02/24/2025

Any bodybuilder of any level knows that nutrition and diet are important to progress in this sport. The goal? Gaining muscle and maintaining a low fat percentage for a remarkable physique.

People who train at the gym have very different needs from sedentary people and even athletes in other disciplines. The muscle-building diet consists of increasing protein and calorie intake, while doing intense, regular strength training. The quantity and quality of food and the timing of meals are also important. As for dietary supplements, once you've reached a certain level, they can be a plus for any exerciser.

These days, nutrition experts and coaches are well aware of the importance of nutrition for top-level athletes. But even amateurs can optimize their nutrition and eat better. In the following pages, you'll find two types of diet for advanced bodybuilders: one with the aim of building mass, and another for drying out. As well as advice on how to carry them out.

Advanced mass-building diet

Mastering your diet for mass gain is the key to successfully building muscle mass, not fat. Diet is the most important part of muscle hypertrophy. Of course, there are many other factors to consider, but none of them is as important as a correct diet and a well-thought-out nutrition plan. So you need to know how to create your muscle mass gain menu. Because yes, your training can be perfect, but without sufficient, quality fuel to feed your muscles, you'll struggle to make progress.

How many calories do you need for weight gain ?

The starting point for any diet is to know how many calories you need per day. For mass gain, you need to eat a little more than your maintenance, the famous DEJ. Be careful, though: there's no question of gorging yourself by eating astronomical quantities of calories and poor-quality food. The aim is to gain muscle, not fat.

To get the right nutrition for mass gain, you need to increase your calories compared to your usual intake. In general, an extra 200 to 400 kcal is sufficient, but you should keep the calories you consume coming from quality products. When it comes to calories, you need to proceed in stages. Start by increasing your calories by 200 kcal, and after 2 or 3 weeks, if you don't see any change, increase them again until you get the hang of it. But beware: the faster you gain mass, the more fat you'll put on! Aim for 1 to 2 kg of weight gain per month. Above that, you risk putting on too much fat ;

The right distribution of macronutrients for weight gain

Here's a basis that will work for most people.

For proteins: 1.5 to 2 grams per kilo of body weight (preferably animal proteins), every day. It all starts with protein. Once you've determined how much protein to include in your diet, all you have to do is extrapolate the other food components from these initial levels.

For lipids: 0.8 to 1.5 grams per kilo of body weight. Make sure you don't run out: lipids are very important and essential for the body's proper functioning and recovery.

For carbohydrates, the right dose is the one that allows you to exceed your maintenance and gain weight without too much fat. Take a good dose of carbohydrates before and after your workout.

The right number of meals to put on weight

There is no magic number of meals per day. You can eat as many meals as you like, as long as you meet all your nutrient requirements, and that provides you with adequate, quality nutrition. Preferably, spread your meals and snacks throughout the day to avoid gorging at mealtimes and to provide your body with fuel at all times. Ideally, each of your small meals should contain the right amount of protein, carbohydrates and fat. Have a meal about 1 hour before training and 1 hour after at the latest for recovery. You'll probably need to make slight adjustments to your calorie requirements according to your weight gain, fat gain, energy.

Source and quality of food for weight gain

The majority of your food should come from healthy sources.

What to eat? Lean proteins, wholegrain cereals, legumes, fruit and vegetables, healthy fats and possibly supplements (whey, creatine, multivitamins, vitamin D, omega-3, magnesium). As the name suggests, supplements are added to complement and enhance the diet. Keep it simple and effective when creating your mass gain diet.

What not to eat? Products with too much sugar, refined carbohydrates, too much fat, processed foods packed with additives and sweeteners. Weight gain doesn't rhyme with fast food. Fast food should be eaten only occasionally, as part of a cheat meal.

Example of a weight gain diet

Example of a menu for an 80 kg man gaining weight.

Breakfast

Oat flakes 80 g and milk: 20 cl
Ham or meat (100 g) or protein powder (20 g)
1 banana
Fish oil: 10 ml

Morning snack

Oilseeds (almonds, walnuts, etc.): 30 g
Protein powder: 20 g

Lunch

Vegetables: 1 small plate
Olive oil
Basmati rice: 60 g
Meat or fish: 100 g
Vegetables: 1 plate
1 fruit

Afternoon snack (before exercise)

Oat flakes or instant oat powder: 50 g
Protein powder: 20 g

During weight training (optional)

30 to 50 g of high-glycemic index carbohydrates + BCAAs

Post-training (as soon as the workout is over)

30 g whey protein + BCAA

Evening meal

100 g rice or other
3 whole eggs
Vegetables: 1 plate
Olive oil

Bedtime snack

Cottage cheese: 200 g

Total calories: 2780 calories with 170 g protein / 300 g carbohydrates / 100 g fat

This type of menu must, of course, be adapted to the individual, depending on his or her metabolism and level of activity. Some people are students, others have office or physical jobs, and there are athletes who don't just work out. As a result, their needs are not the same. If you're active or have a fast metabolism, you'll often need to increase your calories. Whereas those who put on weight easily will need to be more careful.

Advanced dry diet

Dry training is a specific phase designed for bodybuilders of a certain level. The aim is to go beyond dieting, to acquire excellent muscle definition and become "dry". Dry weight training reduces body fat while preserving the muscle mass acquired in previous months or years. The aim is primarily aesthetic, with a more defined, streamlined physique for bodybuilding competitions or just for fun (beach). It can also be useful for improving sporting performance, by losing unnecessary weight. Beginning bodybuilders who want to build muscle and lose fat don't need to do a dry run, but get serious about training and adopt a simple diet at the same time. This type of diet is the "finishing touch" to raw bodybuilding progress.

How many calories do I need to lose weight ?

As with mass gain, you first need to know the number of calories you need to maintain your weight, or DEJ. This figure varies from athlete to athlete and depends on a number of factors. Once you've established your maintenance, subtract 300 calories from it. After 2 weeks, weigh yourself after the toilet on an empty stomach. If you've lost weight, you're on the right track: continue with the same number of calories. If you haven't lost any weight, remove 200 calories or increase your daily energy expenditure with moderate cardio-training.

In fact, there are two possible ways of drying out and losing weight. Reduce your caloric intake, i.e. eat fewer calories than your body needs to force it to draw on its reserves, or increase your caloric expenditure through physical activity to create a deficit that will force your body to draw on its reserves. In both cases, the aim is the same: to tip the calorie balance towards a deficit.

The truth is that the simplest thing to do is to reduce your calorie intake. It's much easier to cut 500 kcal from your diet than to add sport, especially if you're already doing a lot of bodybuilding and dieting is tiring. Sport does increase fatigue and hunger. This can make it harder to stick to your eating plan... It's up to you, but you can have it both ways.

In the dry phase, your aim should be to lose 0.5 to 1 kg per week. Don't aim for more, or you'll lose your hard-earned muscle (unless you're very fat). Bear in mind that if you have around 10 kilos of fat to lose, you're not going to be able to lose it all in 10 weeks. Keep your diet as slow as possible to preserve your muscles.

The right distribution of macronutrients in the dry segment

To achieve a lean body, you need a good distribution of the various macro-nutrients. You need to consume a certain amount of protein and fat, and buffer with carbohydrates to reach your desired calorie total. Once you've found your maintenance level, i.e. the number of calories with which your weight is stable, set the macronutrient parameters.

For protein, as part of a lean diet, you can keep your protein intake fairly high at around 1.5 to 2.2 grams per kilo of body weight, to best maintain muscle mass and strength. Choose lean protein sources such as chicken, turkey, beef 5% fat, 0% fromage frais and legumes.

When it comes to lipids, you'll need to keep to the essential fats that will help you stick to your diet and preserve your health. You should consume between 0.5 and 1 gram of lipids per kilo of body weight. Opt for healthy oils (olive), oily fish, seeds and oilseeds. Fats play a role in the hormonal system, and are essential for muscle function and fat loss. That's why it's important to consume an adequate quantity of fats, even if you're on a weight-loss diet.

For carbohydrates, the adjustment variable for lean, you'll use them to supplement the rest of the calories and reach the calorie total set previously. Choose carbohydrates with a low glycemic index, which will cause a low rise in insulin. No junk food, of course, and no sugars, sweets or fried fats, except for your cheat meal (once a week).

Add to this a high intake of vegetables, which are rich in vitamins and minerals, as well as being satiating and low in calories. This helps maintain acid-base balance by counteracting the acidity of large quantities of protein. Beware, however, of fruits that contain too many carbohydrates.

The right number of dry meals

As with weight gain, divide your meals according to your desires. In general, 3 meals a day plus a snack is a good base. You can add another snack in the morning and/or before bedtime. Eating more often helps you manage hunger and fatigue, and assimilate nutrients more effectively.

What foods should you eat during the lean phase ?

Mainly healthy sources! Use the same list of foods as for mass gain, but adapt quantities according to caloric needs. Consume the majority of carbohydrates around the time of training for energy during exercise and to cover your needs.

What supplements should I use during a weight loss phase? Supplements are an invaluable asset during a lean phase, but they are no substitute for a balanced diet. Both when dieting and when leaning, give priority to protein powders such as whey protein, casein and vegetable proteins with high biological value. They'll help you maintain lean body mass and boost muscle recovery. A multivitamin supplement for deficiencies is not a luxury in the dry season. A caffeine-based fat burner or workout booster will give you a boost during the day and during exercise. It will also be useful for burning fat. CLA, L-carnitine and BCAAs are an option.

Drink enough water throughout the day.

Example of a dry menu

Example of a menu for an 80 kg man on a lean diet.

Breakfast

3 eggs, 1 yolk
20 g hard cheese
50 g sourdough bread
1 apple

Morning snack

100 g cottage cheese
20 g dried fruit
5 g almonds

Lunch

100 g turkey breast
200 g green beans
30 g white rice
1 tablespoon olive oil (cooking)

Pre-exercise snack

40 g bread
50 g tuna
1 banana

Dinner after exercise

100 g cooked salmon or minced steak 5% fat content
50 g al dente pasta
150 g cooked vegetables leek
1 tablespoon oil

Total calories: 2115 calories with 160 g protein / 200 g carbohydrates / 75 g fat approx.

This menu is just a starting point, to be modified as you feel fit. If you're not losing weight, continue to reduce carbohydrates (except around training) and total calories. Your weight loss should be slow and gradual.