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20-Day Diet Plan Bodybuilding

The 20-day diet plan is tailored for a 72kg bodybuilder aiming for a muscular and dry appearance, focusing on fat loss and muscle retention through a structured meal schedule. The initial 14 days emphasize moderate carbs and high protein, followed by a transition phase that reduces carbs and increases protein to prepare for peak week. On the final day, carb loading and low water intake are implemented to enhance muscle definition.

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21 views2 pages

20-Day Diet Plan Bodybuilding

The 20-day diet plan is tailored for a 72kg bodybuilder aiming for a muscular and dry appearance, focusing on fat loss and muscle retention through a structured meal schedule. The initial 14 days emphasize moderate carbs and high protein, followed by a transition phase that reduces carbs and increases protein to prepare for peak week. On the final day, carb loading and low water intake are implemented to enhance muscle definition.

Uploaded by

balialkoushik
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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20-Day Diet Plan for a Muscular and Dry Look

20-Day Diet Plan for a Muscular and Dry Look

This 20-day diet plan is designed to help a 72kg bodybuilder with 18% body fat achieve a muscular and dry look. The

plan incorporates local West Bengal foods, focuses on fat loss, muscle retention, and peak week strategies.

Days 1-14: Fat Loss and Muscle Retention Phase

This phase emphasizes moderate carbs, high protein, and moderate fats to support fat loss while retaining muscle

mass. Sodium and water intake are stable.

Meal Food Items Quantity

MealProtein
1 shake (whey + oats + banana),
1 scoop
egg
whey,
whites,
30gspinach
oats, 1 small banana, 6 egg whites

Meal 2 Rohu fish (grilled) with cucumber and mixed


150g seeds
fish, 1 cucumber, 10g seeds

Meal
Steamed
3 rice, boiled lentils (dal), bottle gourd
80gsabzi,
rice, and
100gsalad
dal, 150g bottle gourd

Meal 4 Black coffee, peanut butter, and 1apple


medium apple, 10g peanut butter

Meal 5Post-workout protein shake with papaya or watermelon


1 scoop whey, 100g fruit

MealGrilled
6 chicken breast, pumpkin sabzi, and
150gsteamed
chicken,broccoli
100g pumpkin, 100g broccoli

Meal 7 Cottage cheese (chena) or boiled eggs


50g chena or 2 boiled eggs

Days 15-19: Transition to Peak Week

Carb intake is gradually reduced while protein increases to preserve muscle. Water intake remains high, and fiber is

minimized to reduce bloating.

Meal Food Items Quantity

Meal 1 Egg whites, spinach, and black coffee


8 egg whites, 100g spinach

Meal 2 Grilled chicken breast with cucumber150g chicken, 1 cucumber

Meal 3 Sweet potato, ridge gourd sabzi, and


100g
salad
sweet potato, 150g ridge gourd

Meal 4 Black coffee with almonds 10g almonds


20-Day Diet Plan for a Muscular and Dry Look

Meal 5 Protein shake (whey + water) 1 scoop whey

Meal 6 Rohu fish, pumpkin sabzi, and boiled


150gspinach
fish, 100g pumpkin, 100g spinach

Day 20: Peak Day (Dry and Muscular Look)

The final day involves carb loading for muscle fullness, low water intake to reduce subcutaneous water, and high protein

to maintain definition.

Meal Food Items Quantity

Meal 1 Egg whites, boiled sweet potato


8 egg whites, 100g sweet potato

Meal 2 Grilled chicken breast with boiled spinach


150g chicken, 100g spinach

Meal 3 Rice cakes or plain rice, and grilled rohu 50g


fish rice cakes, 150g fish

Meal 4 Protein shake (whey + water) 1 scoop whey

Meal 5 Grilled chicken breast with cucumber150g chicken, 1 cucumber

Meal 6 (Night Before)


Steamed rice and chicken breast for glycogen100g
loading
rice, 150g chicken

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