Basic Weight Training Diet

This diet is designed for people who are looking to get the correct nutrition while weight training. Muscle growth is the body’s response to the overloading of muscles through weight training. The muscle growth process requires certain essential nutrients – the Basic Weight Training Diet ensures that your body has all these bases covered.

The beauty of this diet is that it can be tweaked so that different goals can be achieved. There are variables if you want to put on bulk or want lean muscles. The diet is written for an average male – women just need to reduce the portion sizes. It is important to listen to your body – if you are putting on fat you need to reduce portions.

Another bonus of this diet is that you only need to follow it for 5 days a week. All the meals are really simple to prepare so there is no excuse! Make sure you plan out your week and get all the necessary groceries. Once you get yourself into a routine, you can do it blindfolded.

Experiment with flavours and condiments for your tuna, chicken, salmon & steak but steer away from sauces and similar ingredients that are high in sugar, salt, preservatives, etc. You will be surprised at how good fresh herbs and spices taste. Keep an eye out for healthy recipes in our newsletters.

Brad Turnbull
Personal Trainer & Mr Australia Runner Up

The Diet


  • 2 pieces of toast or a bowl of cereal
  • Protein shake with one scoop of whey protein – if you are after lean muscles, then have it with water; if you are looking at gaining weight, then have it with milk.

Morning Tea

  • 200g Yoghurt – Don’t buy the cheap stuff; get the good quality yoghurt with the A, B, C cultures.


  • 150g-200g of tuna, chicken or salmon
  • 30-50g of complex carbs. This can be done easily by having 2-3 pieces of Mountain Bread and making wraps with your tuna, chicken or salmon. Or with 1 cup of cooked rice, use the white Asian rices like Basmati. Don’t use the normal white rice as this stuff has all the good parts stripped and bleached.
  • Have it with some salad or veggies.

Afternoon Tea

  • Protein shake with 2 scoops of whey. If it is a training day, have the shake 90 mins before your workout.
  • Have a peanut butter sandwich if you are trying to gain weight.
  • For extra muscle mass, have a protein shake after your workout with 1 scoop of whey and 40-60 grams of maltodextrin.


  • 150-250 grams steak
  • 200 grams of potato or sweet potato
  • Veggies or salad

Dietary Notes

Drink 2-3 litres of water per day. Stay away from sugar-based drinks & fruit juices.


I understand that Sam’s Fitness is not able to provide me with advice concerning my medical fitness to undertake any exercise program or diet offered. I understand that it is my own responsibility to seek medical advice in this regard, and I release and indemnify Sam’s Fitness and its owners and employees from liability for injury or illness incurred by me arising out of my undertaking an exercise program or diet.-If you have pre existing medical condition or unsure whether this diet may affect your health please go and see your doctor

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