Make a weekly diet plan for gym goers

Make a weekly diet plan for gym goers

Make a weekly diet plan for gym goers

Weight loss meal for gym goers accounts for 60% of success in achieving the objective of weight control and a toned and fit body. Many of you have made blunders in diet implementation when exercising, resulting in the opposite outcome.

1. Why create a special weight loss meal for gym-goers?

Why do people who don’t exercise and people who go to the gym have to create separate weight loss menus? Because the degree of energy consumption of the body in people who practice is greater than that of regular people, if the diet is still applied as usual, the exercise cannot accomplish the desired effect and goal. On the other hand, you may gain weight or sustain an injury.

As a result, the appropriate weight loss menu accounts for 60% of your success in getting the desired effect from the gym.


2. Nutritional principles in the weight loss menu for gym goers

The following are the two most important types of nutrients in a weight loss and optimal weight reduction gym diet:

2.1 The protein


Make sure the weight loss menu contains adequate protein; it will help feed the body with a significant number of nutrients and antioxidants, as well as make you feel full and minimize cravings.

In fact, research have shown that weight loss gym members who consume enough protein each day cut their daily calorie requirements to 1,800 calories. This is the key to losing weight quickly. Furthermore, protein should be supplemented both before and after exercise so that muscles can use it for recuperation, development, and injury prevention.

2.2 Breakfast protein

Breakfast is the meal at which you should strive to allow your body to absorb the most protein, as well as minerals and vitamins, particularly vitamin C, to keep your body full for a long time and to boost metabolism.

2.3. Protein in pre-workout snack

Snacks give enough protein for the body and should be had 1-2 hours before going to the gym.

Here are some protein supplement ideas for pre-workout snacks:

  • 1 bowl of fruit salad with 200g yogurt.
  • Fat-free milk (500 mL).
  • 1 glass fat-free milk and 2 slices of bread smeared with honey or jam.
  • Protein Snack.

2.4 Protein in post-workout meals


It is critical to quickly supplement protein and vital nutrients after working out for the best body recovery. Muscle glycogen depletion will induce fatigue, limit exercise effectiveness, and, worse, hinder the immune system and infection if appropriate and timely intake is not obtained.

Here are some snack ideas for after your workout:

  • As a pre-workout snack, consume 10-20g of high-quality protein.
  • Carbohydrates should be added in accordance with body weight (0.5g carbohydrate per kilogram of body weight).

3. How many carbohydrates does the gym provide?

High-intensity exercise leads the body to consume a large amount of carbs; the diet must compensate for this loss. The predicted number of carbs to provide is as follows, depending on the degree of exercise (high or low):

  • Add 3 – 4g/kg of carbs per day for normal activity.
  • 30-60 minutes of gym or exercise: Add 4-6 g/kg of carbohydrates per day.
  • Gym or exercise for 60-90 minutes: Consume 5-7g/kg of carbohydrates every day.
  • If you go to the gym or exercise for more than 120 minutes, you should consume 6-9g/kg of carbohydrates per day.

Furthermore, a healthy weight loss gym menu that is low in saturated fat and harmful cholesterol, as well as an increase in fruits, grains, vegetables, legumes, and monounsaturated fats in nuts and vegetable oils, is required. object.

Drinking enough of water will replenish water lost during exercise, and in moderation, coffee or tea will have a diuretic impact.

4. Make a weekly diet plan for gym goers

Do you struggle with deciding what to eat and how much to eat at each meal of the day? This is a suggestion for you based on a menu template created by a nutritionist.

4.1. The second day’s menu

  • 1 teaspoon honey, 45g oats, 300ml unsweetened milk, 200ml apple juice for breakfast.
  • Sandwich, 150g chicken breast, and salad for lunch.
  • Pre-workout snack: 120g low-fat yogurt with honey and blueberries.
  • Dinner: 210g grilled tuna with mushrooms, broccoli, green beans, sesame seeds,…
  • 250ml skim milk as a snack.

Day 2 totals: 1,835 calories, 229g carbohydrates, 135g protein, and 33g fat.


4.2 Menu for the third day

  • 25g whey protein, 300ml skim milk, 100g strawberries, and 1 banana for breakfast.
  • Tuna sandwich and 200ml skim milk for lunch.
  • Snack before working out: 120g low-fat yogurt with honey and blueberries.
  • After-workout snack: blueberries with mixed almonds and raisins.
  • Dinner: salad with 100g chicken, bacon, and avocado.
  • 1 apple as a snack.

So you consume 1,800 calories, 219g carbs, 131g protein, and 37g fat on day 3.

4.3. Wednesday’s Menu

  • 25g whey protein, 300ml skim milk, 100g strawberries, and 1 banana for breakfast.
  • 1 apple, chicken salad, and sandwich for lunch.
  • 90g mackerel, 1 slice whole-grain bread as a pre-workout snack.
  • 1 banana as a post-workout snack.
  • 120g steak fillet, spinach, and 2 grilled tomatoes for dinner.
  • Snack: any fruit you like.

So for day 4, you consume: 1,821 calories, 222 grams of carbohydrates, 138 grams of protein, and 35 grams of fat.

4.4. Thursday’s menu

  • 2 slices of bread and 4 egg whites for breakfast.
  • 25g whey protein, 80g blueberries, 80g raspberries, 30g walnuts for lunch.
  • Pre-workout snack: oats with honey and low-fat yogurt.
  • Snack after exercise: 100g cheese and fruit of your choosing.
  • Tuna salad salad for dinner.
  • 250ml skim milk as a snack.

So you consume 1,835 calories, 229g carbs, 136g protein, and 33g fat on day 5.


4.5. Friday’s menu

  • 45g oats, 1 tbsp honey, 300ml skim milk for breakfast.
  • 1 cup low-fat yogurt, 1 can tuna with beets for lunch.
  • An egg sandwich as a pre-workout snack.
  • Snack after exercise: 25g whey protein, 80g raspberries, 80g blueberries.
  • Dinner consists of 120g chicken and 70g brown rice.
  • Snacks: 100g cheese and grapes.

So you consume 1,808 calories, 219g carbs, 133g protein, and 34g fat on day 6.

Change the items to create a more variety and readily digestible weight reduction menu for gym users.


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