Ultimate Weight Training Diet 101

When it comes to a weight training diet there are a few options depending on your goals. No matter what diet that you choose there are three things that are universally important: mindset, mindset, mindset. The correct mindset will lead you to anything you want in life.



The first part of a winning mindset is to have a vision for your life and how it will be if you stick to the diet. Whether

it is the massive biceps you will have, the lean abs that girls will go nuts over, or the years you will be adding onto the

end of your natural life span. Make it something that fills you with the drive to succeed. Write these reasons down

daily. Keep this vision in your mind as much as you can. Let it fuel you, not just in diet but also in life as well.


You must accept that this will not be easy. At points you will most likely falter. This is okay. Failure is falling down, and not getting back up. Slips are most likely to happen when you first start and at times of stress. When you break with your diet, the best thing to do is to pause, take stock, and figure out made you break your diet. What did you tell yourself to justify eating what you just ate? What did your body feel like before, during and after eating the thing? What can you do next time to prevent this from happening? Asking these questions can actually turn a slip up into something positive. But remember every time that you do fail you slip further and further away from your vision.

Hunger and Cravings.

Realize that in life everything can be split into two categories: things that you can control and things that you cannot. What you eat is something you can control, what you feel like eating and what your body is telling you to eat is something cannot control. When you feel the hunger for sugar, and unhealthy carbs, it is your body that is craving not you. We have evolved over millions of years to want things that are unhealthy for us. It is your body that obeys these evolutionary laws, you do not. When you feel the craving for something sweet, eat a banana. People have achieved FAR more difficult things that and have went through incredible pain to just survive, you can do with out until your next cheat day.  Remember that humans can survive 30 days without ANY food.

Most importantly: believe in yourself. You can do it.

“You have power over your mind – not outside events. Realize this, and you will find strength.” ― Marcus Aurelius


Preparation is key when it comes to eating a regimented weight training diet. Pick a day of the week when you are free and plan then cook all of the meals for that week. I do this on a Sunday. Stock up all this food into Tupperware and store in your fridge. This will not only save you a f*ck load of time, but will also help to curb unhealthy snaking as less trips to the supermarket means less temptation. Also having a healthy snack to hand is always great.

By failing to prepare, you are preparing to fail. – Benjamin Franklin

Things to Avoid.

In order for your body to run efficiently, lose weight and for you to feel great, there are a few things to absolutely avoid.


Refined sugar is without a doubt one of the worst things a person can put in their body on a consistent basis.  Sugar can cause Obesity, Diabetes, Liver DiseaseLeaky Gut, Heart Disease,  and Cancer. It has almost no nutritional value. And to top it off it is as addictive as cocaine. So unless you want to end up fat, addicted or dead, I highly advise for you to cut this sh*t out.

Refined Grains.

Refined Grains include white rice, white bread, regular white pasta, and other foods that have been made with white flour. These “bad” grains are missing all the healthy fibres and nutrients found in there counter parts. Refined grains are quickly digested into simple sugars and absorbed into your bloodstream; this can cause blood-sugar levels to spike and then quickly crash. Which will leave you exhausted from doing nothing but stuff your face. And to top it all of the refining process for these grains use bleach and 25 other chemicals.

Processed Food

Processed food is food that has been chemically processed and has artificial ingredients. The thing about processed food is that THEY ARE ENGINEERED TO GET YOU ADDICTED. A lot of the companies want your money so bad and they want you coming back for more. They are also engineered to be kept as long as possible, which is not always a bad thing, but in a lot of case this detracts all the good stuff in the food. What you get after all these additions are made in is a cheaply made, nutrient void, chemical cocktail. Processed foods are any food that is not fresh, anything could be in them. It is up to you to find which ones are unhealthy (most of them) by checking the label.

When life gives you lemons, make lemonade.

When life gives you diabetes, do not make lemonade.

The Cheat Day.

This most sacred of holy days happens weekly on a day of your choosing. It is a magical day where you can take a break from your weight training diet and eat whatever you want, whenever you choose. This may sound ridiculous after all the effort you have put in to avoid these harmful foods, but the cheat day actually has its benefits. Cheat days are mostly for sustainability. Indulging in whatever you want for one day will give you something to aim for when you are craving. Eating a lot of unhealthily at once is far better than eating unhealthy often. Eating unhealthily often will cause cravings to prolonged, and will commonly lead to failure.

“I don’t feel sorry for those who lack the discipline to eat more.” – JM Blakely

Weight Training Diet Essentials.

In my opinion there are certain foods that are essential in any weight training diet.

Here is a list of what I consider the essentials:

  • Fibrous Vegetables (Broccoli, Spiniach, Peas, Beans)
  • All other Vegetables
  • All Fresh Fruit
  • Eggs
  • Fresh Meat (Preferably Organic)
  • Nuts
  • All types of Beans
  • Brown Rice
  • Potatoes (Sweet are especially great)
  • Milk (If your body can handle it, see section on experimentation below)
  • Supplement with Fish Oil, Multi-Vitamin, Protein, Probiotic.
  • Yoghurt (or any other form of probiotic)
  • Oats

“Sell yourself short on nutrition and you’re selling yourself short on maximizing your physique development.” – Ernie Taylor

Macro Nutrients

Now for the technical side of things of your weight training diet. The grams, the calories, and the ratios. How much of each really depends on your body weight, and goals. So there is no set rules here, it is really up to you to experiment (see section below.) Here are some rules to get you started:

Bulking & Strength Training:
Calories: TDEE + 500 calories
Protein: 1+ grams per lb. bodyweight

Cutting Diet:
Calories: TDEE – 500 calories
Protein: 1.5+ grams per lb. bodyweight

Calories: TDEE
Protein: 1.25+ grams per lb. bodyweight

How to find Total Daily Energy Expenditure (TDEE).

“I don’t eat for taste, I eat for function.” – Jay Cutler


Everyone is unique. This isn’t some feel good mumbo-jumbo. This is a fact. Some things will work for some people, somethings wont. That is why I’m asking you to find out what works for you as an individual. To implement this try eating one way see how you feel/what you weigh, if you like the result if not, try again. This applies especially for supplements, dairy, gluten and grains, macro-nutrient ratio and fruit. My method is:

  1. Make one change to your diet.
  2. Apply this change for at least a month.
  3. Check results.

 “I’m not sold on one diet philosophy. I’m sold on whatever will work for you.” – Dave Tate

Weight Training Diet

Implement what I have went over here, never stop learning and trying new things, never give up and YOU WILL SUCCEED.


If you want to add more pieces to the puzzle, check out my pages on Running & Weight Training and Olympic Weight Lifting Programs.