Sample menu for the day for the beginner bodybuilder should be as follows.
The first meal (7:00) 1 cup of oatmeal in the water 1 cup egg cocktail
The second meal (9:00) Instead of eating it is more useful to take Prolab which is a complex for muscle mass mixed with water or a protein powder (about 40 g of protein) mixed with 40 grams of carbohydrates with mashed rice, cereal or oatmeal , plus one spoon of flaxseed oil.
Lunch (12:00) 1 cup of brown rice or medium-sized baked potato or a bowl of oatmeal 2 cups green beans, broccoli or any other desired vegetable, plus a portion of chicken, turkey, or lean fish
Lunch (15:00) The menu is the same as for the second meal
Dinner (18:00) 1 cup brown rice, or medium sized baked potato or a bowl of oatmeal 2 cups green beans, broccoli or any other desired vegetable or a portion of chicken, turkey, or lean fish
The second dinner (20:00) bodybuilders can use the same menu as for the second meal.
This is just an example of a useful and effective diet for male bodybuilders, especially beginners in order to maintain efficiently their physical condition.