A Basic Bodybuilding Meal for Ultra Lean Muscle

When it comes to building muscle, what you eat is just as important as how you train – if not in fact actually slightly more important!

If you want to grow and gain size, then you simply have to make sure you are supplying enough protein for your body to use as raw materials for hypertrophy and building new muscle fibers. At the same time, you need to ensure you are providing enough calories for that to happen and to create a highly anabolic environment.

Conversely, if you want to cut fat, then you need to make sure you’re keeping things really lean and avoiding excess calories. You need to maintain a caloric deficit and that alone will be enough to guarantee you stay lean and hard.

Doing both these things at the same time? And providing your body with all the nutrients it needs to perform well? That’s where things get very complicated indeed. But someone who has clearly cracked the code is Rob Riches, who is well known across YouTube for his incredibly ripped and bulky physique. The question we need to be asking ourselves is: what does Rob eat in order to maintain that incredibly body?

And the answer is something he seems all too happy to share in the following video, where he outlines a meal that provides 49 grams of protein, 11 grams of fats and 34.5 grams of carbs.

Basic Bodybuilding Meal Plan

The Recipe


  • Avocado
  • Broccoli
  • Yam (120grams)
  • 2 half tins of tuna in water
  • Mushrooms
  • Asparagus
  • Hot sauce
  • Olive oil
  • Red pepper


  1. Peel your yam and microwave for 6 minutes until slightly soft.
  2. Cook your tuna in a pan with just a tiny bit of oil.
  3. Add some spices (red pepper and black pepper).
  4. Boil your broccoli.
  5. Add some asparagus and mushroom, chopped to the pan.
  6. Create some sauce using the hot sauce, a teaspoon of olive oil and some red pepper. Add to the tuna.
  7. Arrange your tuna on the plate with the broccoli, a slice (1/3rd) of avocado and the yam.


So what’s good about this meal? Apart from the fact that it’s very high in protein and very lean, it also has the benefit of being high in fiber and nutrients and very filling. That fiber will slow the absorption of the sugars, making sure you have a full day’s energy from the one single meal.

Rob talks about the importance of being highly specific and then lays out a simple meal that is ideal for lean muscle. That’s why he points out that it’s exactly 34.5grams of carbs, rather than 35grams. He says that being highly consistent will allow your body to adapt and prevent fat storage.

That said, he also points out that greens like broccoli can be considered ‘free foods’. No one ever got fat from eating too much broccoli, so if you’re feeling hungry you can feel free to snack on that completely guilt free!

This is an easy meal and one that is tasty while still being very specific and controlled. Give it a go!