Quick and Easy 5-Days Working Winter Diet Plan For Bodybuilding

Winters is the Best Season to Binge Eat and Go Big!

The entire colder months are the best time to put on more really good lean muscle. However, this can only be possible with the right Winter Diet Plan for Bodybuilding.

As the cold weather creeps in, bodybuilders look forward to gaining some more muscles. So, this is your time to get it right and get your muscle building to a Top-Notch Level.

The nutrients you get from meals are much more than just making you look good. Having the right meal will maintain your muscle mass and help you gain more lean muscle.

Some gym freaks use winter as an excuse to put on pounds with comfort meals like pizzas and pastries. This can affect their performance seriously, even if it does help them gain muscles.

This is because they lack the vital micronutrients which are essential for overall health and nourishment.

To help you out with this, here we have shared a complete Winter Diet Plan for Bodybuilding.

But before that knowing about your body structure is equally important. This will help you more in deciding the diet plan for bodybuilding in winter.

Determining Body Type

The foremost thing in deciding a diet plan for bodybuilding is the body structure.

• What kind of body do you have?
• Are you carbs-sensitive or insensitive?

Carbohydrate-sensitive body means those who feel that even drinking a glass of water also contributes to their weight. Whereas carbohydrate insensitive means no matter how much carbs you intake there is hardly any significant change in body weight.

Knowing this aspect is an influencing factor in designing the winter diet plan for bodybuilding.

Like in case if you are carbs sensitive or inefficient it means that the majority of the carbs will be stored as fat and will have a slower metabolism.

People falling under this category constantly need to perform cardio or other workouts to stay in shape and should not even give a second thought to junk foods.

Coming to the second category is carbs-insensitive or efficient people whose metabolic rate is higher.

Generally, your carbs intake will be stored as glycogen in muscle cells and rarely as fat in the body. Also, people from this category have genetically lean bodies and don’t need to perform cardio to remain in shape.

Consequently, bodybuilders in this category take a longer time to gain mass and bigger muscle size.

So now you know your actual body type. Isn’t?? Be true to yourself!

After discussing body type the next segment we are gonna deal with is the necessary dietary guidelines to follow as per the different body types.

Combination of Macronutrients

Macronutrients consist of – protein, carbohydrates, and fats.

Balancing their ratio in diet greatly impacts the bulking, and cutting process of bodybuilding. Here you will get the exact idea of –

• How much to eat?
• When to eat? and,
• Why eat?

Focusing on these tips you can achieve the desired bodybuilding results during the off-season.

#1. Proteins

In general, the intake of protein should not be less than 1 to 2 grams per pound of your body weight.

For example, if your weight is 100 lbs. the daily protein intake should be around 100 grams to 200 grams. Also, the amount of carbohydrate intake will determine the amount of protein to take.

For instance, if you have a higher metabolic rate you should consume 600 to 1000 grams of carbs on average. This means protein 1 gram to 1.5 grams per pound of body weight will be enough for you to gain muscles.

Whereas if you have a lower metabolic rate and want to have quick muscle gain go for lower carb intake and include a higher amount of protein in your diet. This will cover up the low intake of carbohydrates in your body.

Here is the list of some Protein Foods for Bodybuilding as follows:

• Steak
• Fish
• Turkey
• chicken
• Ground Beef
• Eggs
• Dairy Products

#2. Carbohydrate

As previously told here the carbohydrate requirement in your diet will vary as per the body structure i.e. carbs insensitive or carbs sensitive.

That is why the bodybuilders in the first category with faster metabolic rates can eat without any restrictions and without even reflecting on their bodies.

However, the only issue with them is that they need to have excess carbs in their diet to gain a significant amount of muscle. And this is the post where most of the bodybuilders either lack or are not able to increase their calorie intake.

So try our rule of calorie intake – have 2 to 3 grams of carbs per pound of body weight. Thus in such cases a bodybuilder of 100 lbs. should consume at least 200 to 300 grams of carbs in their diet regularly.

Getting bigger is not as easy as it may sound. This is the reason why only a small group of men who work out have attractive physiques.

Here are some slow-burning carbohydrates for people with higher metabolic rates!

• Rice (Brown & White)
• Potatoes
• Oatmeal
• Yams
• Whole Grain Bread
• Whole Grain Pasta
• Fat-Free Yogurt

And here are some of the fast-burning carbohydrates for people with low metabolic rates!

• Applesauce
• Raisin Bran Cereal
• Granola
• Honey
• Bagels
• Rice Cakes
• Raisins, Other Dried Fruit
• Fat-Free Muffins
• Strawberry Jam
• Post-Workout Drinks

Now come to the last and final components of macronutrients.

#3. Fats

Now that you are quite well informed about the amount of protein and carbohydrate intake, let us suggest to you the best types of fat to include in your diet.

People with slower metabolism don’t need to think much because they can gain mass easily. The problem stays with people who have faster metabolisms and need to have enough calories to see significant changes in muscle size.

This means that the intake of protein and carbs represented above i.e. 600 grams of carb with 300 grams of protein will only count up to 3600 calories which is not enough.

A man of 200 lbs with a higher metabolic rate will require at least 45oo calories to attain visible gains in the coming off-season.

Some of the healthy fat sources to include in the diet are as:

• Whole eggs
• Flax seed oil
• Olive oil
• Nuts
• Peanut butter
• Low-fat cheese
• Small amounts of saturated fats from your lean meats

The amount of fat intake depends on how fast your metabolism rate is.

However, you should not try to include fat in your post-workout meals as it slows down the digestion process. As a result of which the muscle cells don’t get enough nutrients needed for their recovery.

However, first of all, we would discuss the key meals, meal options for different times, and lastly, 5 day bodybuilding bulking diet.

Key Meals for Winter Diet Plan For Bodybuilding

Some of the best food to eat this winter is, of course, warm and wholesome. However, if they are taken as with the regular ingredients they can end up unhealthy.

This won’t add any benefit to your health. However, they can be easily swapped for a healthy alternative.

So, let’s check out some of the key meals for your Winter Diet Plan For Bodybuilding.

#1: Chili

The year-round favorite is best for winter, a Chili is a great option for massive muscle building. You can make several meals with it. You just need to accompany it with protein-rich ingredients such as pinto beans, veggie mince, red kidney beans, or mince.

Stir up chopped tomatoes, spices, red peppers, and your chili ingredients in a big pot. Toss all the ingredients and you will get meals that will last for a week. You can add plenty of fresh chilies to provide you with a winter warmth kick.

#2: Chicken And Chickpea Curry

When winters roll around, the takeaway menus get to pluck out. That’s for a good reason. Curries are very warming stuff to eat. Moreover, you get lots of calories for the money you spend. Yes, you gain at a cheaper price, by bulking up with a protein-packed curry.

Take chicken breasts and cut them up, after that, you can add sour cream and a can of chickpeas. From here, turmeric, curry powder, and coriander can be added to finish things off.

#3: Super Soup

Super Soup is just the super thing for the coldest days. You just need to prepare some super winter soup. Keep care don’t pinch on the nutrients.

Chop up some carrots, cabbage, onions, and celery. Add them to a pan and put some chicken broth, some egg noodles, and water. After that, you need to slice up some chicken breasts and add them to the super soup and it’s ready.

#4: Salmon And Green Salad

Cook up some salmon, green beans, broccoli, and spinach drizzled with some lemon juice. It is ideal for a quick and healthy winter meal which will keep you warm for a long.

Moreover, these can easily be stored and reheated later. Well, salmon is one of the top protein food items and as winter comes in it’s no less than a treat.

#5: Sweet Potato & Tuna Or Baked Beans

It’s an easy substitute for a standard baked potato. You can cook a sweet potato in the oven or even in the microwave if you are in a hurry. Normal potatoes are also healthy options.

However, when it comes to the taste test sweet potatoes win for sure. Moreover, these are a good source of vitamin A and Potassium.

On the other hand, baked beans or tuna are a good option for getting more protein on your plate. Baked beans are the best item when it’s to something warm and tasty.

Well, these were the different meals you can have for your Winter Bulking Diet. Next, we have shared some specific meal ideas for your breakfast, dinner, etc. Check it out!

Meal Ideas For Specific Timing | Diet Plan For Bodybuilding 

Winter is the time, you would like to sit and it brings up a sort of lethargy. Snacking is something that is not unusual at this time.

However, healthy snacking can be a sort of relaxation. So, here we are sharing some winter meal ideas for specific meal timing.

#1. Breakfast

Morning is the time to get your body prepared for the day ahead. It’s the time to fulfill the energy requirement of your body. Simply, you need to have breakfast which makes you full. Importantly, it should contain several proteins like egg whites, milk, protein supplements, or low-fat yogurt. For carbs, you can go for brown bread, eat oats (not instant oats), and cereals.

#2. Morning Snack

2 to 3 hours after breakfast, you should have some light snacks. This will keep up with the energy demands of your body. A protein shake, a can of tuna, or fibre bars are good options to go for.

#3. Lunch

It’s an essential meal of the day. The meal should comprise all the vital elements necessary for a balanced diet mostly emphasizing proteins and complex carbs. For example, you can go for a serving of brown rice or whole-wheat pasta with baked chicken breasts

#4. Afternoon Snack

After 2 to 3 hours of lunch, you need to refuel your energy tank with some carbs and proteins. You can have tuna or a serving of lean protein like fish steak, or chicken. Furthermore, a protein shake is not a bad idea to go for.

#5. Dinner

As usual, you need to fill your platter with lots of complex carbs and lean protein. Also, you should include a good amount of veggies. This will add sufficient fiber, nutrients, and vitamins which are necessary for overall health.

#6. Bedtime Snack

Before going to bed, you can have yet another snack. Simply, for this meal, you need to schedule your dinner at least 3 hours before bedtime.

Your bedtime snack can comprise of protein supplement mixed with either low-fat milk or water. Further, you can substitute it with 3 hard-boiled eggs and make sure that 2 are whites only. If you want to have a fried one, fry it in olive oil.

#7. Pre-workout and Post-workout Snacks

Before and after workouts, you should always eat a high-calorie snack. It should have starchy carbs like bread which can be easy and quick to digest. This upsurges your blood sugar level quickly thus elevating your energy level.

A protein shake or any other healthy protein snack such as low-fat yogurt is also important. This helps you recover quickly after an exhausting workout session.

#8. Water and Flaxseed oil

Most importantly, you should drink water as much as possible throughout the day. Water maintains your body’s function properly. It is advised to drink more water if you weigh more.

Moreover, you can take Flaxseed oil as this helps you control your appetite and diminish the fat level in your body. Surprisingly, it reduces the inflammation of body joints. You can also get it in the form of pills or also in various foods.

So, this was a different meal idea for the specific Mealtime. Lastly, we have shared 5 day Winter Diet Plan For Bodybuilding.  Don’t forget to check it out!

5 Days Winter Diet Plan For Bodybuilding

Here, we have shared a typical 5-day Bodybuilding meal plan for winter.

This will help you bulk up in the colder month with ease. You can swap around the meal to get something interesting on the plate.

Substitute, mix, and match or interchange the meals entirely. However, make sure you are getting but enough greens and protein short of heaps and heaps of fat.  You can prepare the meal for the entire week in advance and swap it to have something interesting every day.

So, here we have shared 5 Days Meal Plan For Bodybuilding In Winter.

Day 1

• Breakfast: Egg white omelet along with chopped peppers.
• Mid-morning snack: Protein or Mass gainer shake.
• Lunch: Chickpea and Chicken curry.
• Afternoon snack: Greek yogurt with lots of winter berries.
• Post-workout snack: Protein shake along with 5g creatine, such as MaxiNutrition Cyclone.
• Dinner: new potatoes, sirloin steak, broccoli, and salad.

Day 2

• Breakfast: Wholegrain toast with Scrambled egg and avocado.
• Mid-morning snack: Protein or Mass gainer drink.
• Lunch: ‘Super’ soup.
• Afternoon snack: Chopped apple with the topping of Peanut butter.
• Post-workout snack: Protein shake with around 5g creatine, such as MaxiNutrition Cyclone.
• Dinner: Brown rice with Chili.

Day 3

• Breakfast: Bagel with peanut butter.
• Mid-morning snack: Protein or Mass gainer shake.
• Lunch: Sweet Potato along with some baked beans.
• Afternoon snack: Flapjack of Banana and protein.
• Post-workout snack: Protein shake along with 5g creatine, such as MaxiNutrition Cyclone.
• Dinner: Quinoa or rice with Salmon and green salad.

Day 4

• Breakfast: Cinnamon and oatmeal – a perfect winter warmer meal if you are in a hurry.
• Mid-morning snack: Protein or mass gainer shake.
• Lunch: Brown rice, chicken breast, and a hot sauce of your choice.
• Afternoon snack: Banana with Dark chocolate.
• Post-workout snack: Protein shake along with 5g creatine, such as MaxiNutrition Cyclone.
• Dinner:  Curry of Chickpea and chicken.

Day 5

• Breakfast: Omelet of Egg white with peppers.
• Mid-morning snack: Protein or Mass gainer shake.
• Lunch: ‘Super’ soup along with wholegrain bread.
• Afternoon snack: Apple with the topping of peanut butter.
• Post-workout snack: Protein shake along with 5g creatine, such as MaxiNutrition Cyclone.
• Dinner: Brown rice and Chili.

Remember meals for Winter Diet Plan For Bodybuilding is all a matter of educating yourself about healthy food items.

This won’t only make your winter warmer but add flavour and taste which will keep your tummy tight.

Supplements You Should Add In Winter with Diet for Bulking

Apart from fueling diet winter bulking also needs some additional push which you can get by incorporating the top-notch supplement to support your workouts.

Creatine: A Winter Bulking Powerhouse

Creatine is a naturally occurring compound stored in our muscles that helps fuel high-intensity exercise.

During winter, when motivation to train can dwindle, creatine can be a powerful ally in your bulking journey. 

It increases your stores of creatine phosphate, which your body uses for explosive energy bursts. This allows you to push harder in your workouts, leading to greater muscle growth and strength gains.

Plus, it also aids in muscle recovery by reducing muscle protein breakdown and promoting glycogen synthesis. This allows you to train more frequently and recover faster, ultimately leading to better muscle gains.

Incorporating Creatine into your Winter Bulking Routine:

• Loading phase: Take 5g of creatine 4 times a day for the first 5-7 days.
• Maintenance phase: Take 5g of creatine once a day thereafter.
• Timing: Take creatine around your workouts, either before or after.
• Stacking: Combine creatine with other bulking supplements like protein powder and mass gainers for optimal results.

Well, balancing the diet and equal dosages regularly can become easier if you combine the best creatine supplements in the diet. Ultimate CRN-5 by Crazy Nutrition is the one you’re missing out on.

The potent Creatine supplement intentionally combines ingredients known for enhancing muscle growth.

As per Crazy Nutrition Ultimate CRN-5 before and after, users have gained significant results without experiencing any nasty side effects.

Protein – Perfect Weapon for your Winter Bulking

In winter, protein plays a crucial role in supporting your bulking goals. Cold weather can deplete energy stores and make muscle recovery more challenging.

Protein provides the essential amino acids needed to repair and rebuild muscle tissue after workouts, ensuring optimal growth.

Further, it keeps you feeling fuller for longer, reducing cravings and helping you resist the temptation to indulge in unhealthy winter comfort foods. So, don’t let winter slow down your bulking progress.

Choose this protein and unlock your inner beast this winter!

High-quality protein powder Crazy Nutrition 100% Tri-Protein offers a combination of various proteins to promote muscle growth and recuperation.

For those who want to gain and keep muscular mass, the prolonged release of protein is perfect. 

Tri-protein review claims promising as it is made with a special blend of six different protein sources, each released in three stages.

This unique combination is specially designed to provide a steady and uninterrupted release of protein, encouraging the growth and repair of muscles.

• Usually, the daily dosage of protein during the winter season is  0.7–1 gram per pound.
• Being on a bulking diet the recommended dosage would be around 1.6–2.2 grams per pound.

Additionally, this protein is packed with vitamins and minerals that help strengthen your immune system, making you less susceptible to winter illnesses and keeping you focused on your fitness goals.

Mass Gainer – Fuel Your Winter Bulk with the Best Mass Gainers

Winter is a prime time for bulking. With the colder weather comes a natural decrease in activity levels and a craving for heartier meals. This can create the perfect opportunity to pack on some muscle mass.

However, eating enough calories to support a bulk can be challenging, especially during the winter months. This is where mass gainers come in.

Mass gainers are specific supplements made to deliver a high-calorie, high-protein, and easily consumed amount of carbohydrates, protein, and calories. They provide a quick and easy way to absorb a significant number of nutrients.

This is particularly helpful in the cold months when you need more time or desire to prepare complex meals.

Furthermore, Mass gainers’ high protein and calorie content promotes the ideal conditions for muscle growth. These nutrients are necessary for the growth and repair of muscles.

Tips for Choosing a Mass Gainer

When choosing a mass gainer, it is important to consider your individual needs and goals. Here are a few things to keep in mind:

• Your protein needs: Aim for a mass gainer that provides at least 1 gram of protein per pound of body weight per day.
• Your calorie needs: You will need to increase your calorie intake by 500-1000 calories per day to support muscle growth.
• Your dietary restrictions: Some mass gainers contain gluten, soy, or dairy. If you have any dietary restrictions, be sure to choose a product that is suitable for you.

To interpret all these parameters there is one super potent mass gainer in the market by Crazy Nutrition.

Yeah, you read it right, just like protein and creatine supplements the popular nutritional brand’s range also includes a Crazy Nutrition Mass gainer.  You can also check out Mass Gainer Results Reviews shared by satisfied users to know whether the supplement is effective or not.

Conclusion

Remember meals for Winter Diet Plan for Bodybuilding is a matter of educating yourself about healthy food items.  This won’t only make your winter warmer but add flavour and taste which will keep your tummy tight.

Bodybuilding is a process that involves a bulking and cutting phase while varying the calorie intake and keeping the macronutrients constant.

Due to its focus more on the muscular body one needs to give special attention to the extensive set of winter workouts and a diet routine.

Make sure you don’t skimp on the greens, play as much as with spices, and have a nutrient-dense diet, you will eventually enjoy every meal. Furthermore, this will ensure getting the optimum amount of macronutrients necessary for muscle building.

Well, we have provided the best details and hope that the meal plan is gonna make your winter easier.

So, which is your favorite meal out of the list? Tell us in the comment section right below.

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