IFBB Pro Fouad Abiad takes you through a full day of eating like a bodybuilder to pack on muscle. 


Eat Like a Bodybuilder to Grow

If you are trying to gain size, all the sets in the reps in the gym won’t amount to much if you are not feeding your body with a surplus of calories from quality proteins, carbohydrates, and vegetables. 

To build muscle and gain size, you need to consume more calories than you burn in a day. Eating six meals per day, spacing them out every two to three hours, is the best way to get in those calories and help keep your body fueled with the nutrients it needs to maximize recovery and growth. 

Since protein-rich foods like chicken breast, steak, whole eggs, and Greek yogurt contain all of the essential amino acids you need to help repair and build muscle, you’ll want to ensure to include a serving in every meal. You’ll also want to ensure you consume a mix of both fast and slow digesting carbohydrates from sources like granola, Ezekiel bread, cream of rice, white and brown rice, and oatmeal. Consuming carbohydrates throughout the day will keep your muscles topped up with glycogen, which is important to keep you in an anabolic, or muscle building, state. Keeping glycogen stores full will also ensure you recover faster. Consuming carbohydrates around training will help you power through intense workouts and prevent muscle breakdown. Adding vegetables to your meals will ensure you get important nutrients like vitamins, minerals, and fiber. 

It’s also crucial to consume plenty of water and other fluids when you’re following an intense training program. Aim to consume a minimum of 16 cups (1 gallon) of water, spread out over the course of each day. Consuming large amounts of water in a short period can make you feel physically full and interfere with your eating plan; be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.

Fouad Abiad's Diet Plan

Upon Rising:

Fouad takes 2 scoops of SILO[9] essential amino acids plus hydration support first thing in the morning. Consuming this supplement not only allows Fouad to have hydration support during fasted cardio sessions, but also helps prevent muscle breakdown.*

Meal 1:

  • 200 grams of Greek Yogurt
  • 30 grams of granola
  • 1 scoop Hosstile ISO[H1] grass fed whey protein isolate

Meal 2 (pre workout meal):

  • 3 slices of Ezekiel bread
  • 3 whole eggs
  • 1 teaspoon of butter
  • No sugar added ketchup

Pre-Workout & Intra-Workout Supplements:

  • 1 scoop of HOSSTILITY pre workout 20 minutes before training
  • 2 scoops INTRA[R3] intra-workout during training

Meal 3 (post workout meal):

  • 6 ounces of chicken breast
  • 1 cup of asparagus

Meal 4:

  • 6 ounces of steak
  • Frank’s Red Hot
  • 95 grams cream of rice

Meal 5:

  • 6 ounces of chicken breast
  • 95 grams cream of rice
  • 2 cups of spinach
  • 1 cucumber
  • 1 handful of cherry tomatoes
  • 1 red bell pepper
  • Lemon
  • White vinegar
  • 1 tablespoon of extra virgin olive oil

Meal 6:

  • 6 ounces of chicken breast
  • 200 grams cream of rice
  • 2 tablespoons of natural peanut butter