Okay, so you're looking for a bodybuilding diet plan. You've probably looked around the internet quite a lot for advice already, so here are some simple pieces of advice for you.
Many people seem to think that you need a diet high in protein in order to gain muscle, but this is a bit of a myth. The body can only store so much protein, and it stores carbohydrate much better. It has actually been shown in recent studies that our bodies actually do not need a huge amount of protein anyway.
Building up muscle is more about consuming calories and how much exercise you do you. You should focus on doing lots of weight bearing exercise if you want to build up muscle. However, in order to exercise effectively your body needs fuel, so you will need to consume a varied, healthy diet.
By a healthy diet we're talking plenty of complex carbohydrates such as whole grains like rice, oats, wholegrain wheat and rye, that kind of thing. But you need to make sure that you also eat protein whenever you eat carbohydrate (yes, this is where the protein comes in). What is the reason for this? Well the reason for eating protein with carbohydrate is that it slows down the rate at which the carbohydrate turns into sugar, and this keeps your blood sugar stable. This reduces the chances of you putting on fat because any excess sugar gets stored as fat if it is not burned off through exercise.
You also need to make sure you eat lots of fruit and vegetables with your carbohydrates and protein so that your body gets the nutrients it needs. There's no point putting a lot of physical strain on your body through exercise if your body does not have the nutrients to function effectively.
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