Before giving guidance meal plan, I think first some background on the structure of the plan is generated. With over a decade of experience with athletes, bodybuilders and ordinary people, as a nutritionist, I have been able to reduce what works and what is just a bunch of Bologna! Weight lifting "diet" is no different from any other "diets". Just use the word "diet" implies that the user is trying to lose weight. Therefore, I will use "meal plan". Weightlifting meal plans, meal plans, weight loss, weight gain meal plans, bodybuilding meal plans, etc. are basically the same. They should consist of protein, carbohydrates and fats. And do not forget, all the vitamins and minerals necessary for the body to choose the quality of the calories properly.The key work, the right amount of calories to their specific goals, feeding your body timely and consistently, always staying in positive nitrogen balance, and finally rest.Choosing caloriesFor quality lifter weight, protein is a key nutrient. High quality protein will accelerate the process of building muscle. Some of the best sources of high-protein chicken breast, venison, pork loin, pork, protein, protein supplement whey, cod loins, turkey breasts and low-fat cottage cheese, even. For the average person trying to lose, gain or just realize, these proteins are the best choice for you. When trying to optimize the calories you eat, you should not eat the calories are not the highest quality in your group! For residues in empty calories or nutrient sources would defeat the purpose of their time and energy. Carbohydrates are of high quality wheat / grain bread, oatmeal, whole grains, low sugar, high fiber cereals, sweet potatoes, long grain rice and whole grains, brown rice or a few. These are very important to eat for energy and fiber your body needs for children with protein and to optimize growth. Without carbohydrates, the body can not function properly and will not be able to build muscle. Very low and no carb diets are a horrible idea for someone who is trying to increase strength, build muscle, and safely. In short, carbohydrates are not the enemy. In reality, they are an important part of the puzzle! Lastly, fats play many vital functions in a weight lifting meal plan. You should eat a certain amount of fat for the plan effective. Some fats contain essential fatty acids aid the body in absorbing fat-soluble vitamins, without which could endanger the health of cell membranes. High quality fats would be your monounsaturated fats and some polyunsaturated fats. Examples are olive oil, avocados, flaxseeds and flaxseed oil and fish oil (omega 3, 6 and 9's). This is really about fat. You do not know much about them, but are vital to the overall plan to work.Vitamins and minerals are essential for the body to function. A good multivitamin is recommended daily. No matter how many fruits and vegetables consumed by a global coverage of the entire multi-vitamin might have missed or not the correct amount for.Choosing attention caloriesA healthy and balanced diet consists of (give / take 10%) 20 to 30% proteins, carbohydrates 55-65% and 15-25% fat. Remember, every person is different and you need to experiment to find the optimal balance between intake are doing. Some may be a little more sensitive than other carbohydrates, so they remain in the lower percentage of carbohydrate may be right you.Figuring the perfect amount of calories you need to consume is very important. There are several ways to do this. The simplest is to multiple your body weight, 17. For example, if you weigh 150 pounds, then multiply by 150 and 17, and you would get 2550. This is a very general, simple way to determine a number for the beginning of your program. Not 100% accurate. Another way to determine its precise basil metabolism. This is much more complicated, taking into account body weight, body fat, activity, athletic, and other factors. Thus, in order to build an initial program, go to the simpler of the two formulas.Feeding timely and ConsistentlyI suggest the use of food 5.6 times a day, extending the use of intervals of 2-3 hours. Thus the body is constantly fed more calories and nutrients it needs to grow and