My 7-Day Meal Plan - Bodybuilding Stage Prep Special Edition - Fueling Guidelines

Sep 27, 2026

Uploaded by cksankcs

My 7-Day Meal Plan by Crystal Evans provides structured bodybuilding preparation guidance with a focus on fueling up and feeling good. It explains how to adjust calories (about 1200-1250) to match individual goals, how carbohydrate timing shifts from early muscle-building weeks to under 100 grams near show prep, and why salt is avoided to reduce water retention. The plan includes ingredient suggestions, protein and healthy fat sources, snack guidance, and day-by-day meal breakdown with calorie estimates across breakfast, lunch, dinner, and pre-workout.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages7

Reading Time18 min

AccessFree to download

Making it Work for You

Carb Conscious

Keeping it Simple and Salt-Free

Stage Life vs. Real Life

Healthy Fat Source

Protein Packed Foods

Snack Time

Eat This, Not That

Meal Plan Day One

Meal Plan Day Two

Meal Plan Day Three

MY 7-DAY MEAL PLAN BY CRYSTAL EVANS MY 7-DAY MEAL PLAN CRYSTAL EVANS’ PERSONAL GUIDELINES FOR FUELING UP AND FEELING GOOD BODYBUILDING STAGE PREP SPECIAL EDITION MEAL PREP MEETS BODYBUILDING PREP Want an inside look into my Bodybuilding Prep meal plan? I’m training like a competitive athlete, so my meal and snack choices during this time have a direct impact on my end goal. Check out what I have been eating every day during my Bodybuilding Prep phase. My prep phase usually lasts for 12-14 weeks and is thoughtfully planned to maximize my results. Remember…when you fail to plan, you plan to fail! MAKING IT WORK FOR YOU This bodybuilding prep meal plan is roughly 1200-1250 calories, so you’ll need to tweak your caloric intake accordingly to meet your needs. If you are looking to shed a few pounds this summer, you can easily modify this meal plan to your desired amount of calories per day. If you typically consume 1500 calories or more, I would suggest using my meal plan as a foundation and incorporating more protein and an extra vegetable or good carbohydrate. Suggested added vegetables: Asparagus, Spinach, Broccoli, Zucchini, Green beans. Suggested added carbohydrates: Sweet Potatoes, Steamed White Rice, Rice Cakes, Wheat Noodles. Suggestion on protein: Add an additional 1.5 to 2 ozsto the protein listed for each meal. CARB CONSCIOUS The first part of prep is building muscle mass, so I incorporate more carbohydrates during the first 4 weeks (let’s call this my happy time). As I get closer to show prep, my carbs drop to under 100 grams a day. In this meal plan I have shared with you what I eat as I get closer to stage day. My calories are broken down per meal, and I typically do not exceed over 400 calories per meal. KEEPING IT SIMPLE AND SALT-FREE Because sodium causes water retention and that’s the opposite of what we want for stage prep, I don’t use any salt in my meals to avoid any excess bloating. As you can imagine, my meals tend to get very bland. When I feel like I need some added flavor, I add hot sauce or use Mrs. Dash or Flavor God seasonings. For my protein choices, I keep it simple and stick to chicken, fish, and turkey, which are all very lean and easy to digest. STAGE LIFE VS. REAL LIFE I do have two professional coaches who write out all my meals based on my goal weight for stage, which is 119lbs. Since competition prep is all about staying lean and trim, this body weight is not ideal or sustainable for me in the “off season”. When I am not in a bodybuilding prep phase, I usually eat over 250 grams of carbs and a few additional ounces of protein. HEALTHY FAT SOURCE Most of my cooked meals are baked in the oven or cooked on a flat iron skillet with Extra Virgin Olive Oil. It’s always a good idea to incorporate healthy fats into your meals but avoid butter and swap for olive oil instead. Gotta Eat This! PROTEIN PACKED FOODS My go-to protein sources are chicken, fish, and turkey. Simple, lean, and easy to digest! SNACK TIME My snacks are packed with nutrients and give me the proper macronutrients (protein, carbohydrates, or fat) to fuel my body in between meals. Make it count and choose your snacks wisely! EAT THIS, NOT THAT Nutrition Focus: Balance • Variety of green veggies like asparagus, green beans, spinach, zucchini, and broccoli • Alternatives to salt/sodium like hot sauce, Mrs. Dash or Flavor God seasoning • Extra Virgin Olive Oil instead of butter I have recommended certain name brands* solely as an example because of known flavor or nutritional content, but you may substitute other brands as well. *Any trademarks or trade names used are the property of their respective owners and are not affiliated in any way with Southern Company or Alabama Power Company. M EA L PLA N DAY O N E Measurements provided here are approximations-tweak to meet your needs! BREAKFAST (300 CALORIES): • 1 cup of oatmeal with 1/2 cup of berries and a sprin

FAQs

What calorie range does Crystal Evans recommend for this bodybuilding prep meal plan?

The plan is roughly 1200-1250 calories. She advises tweaking caloric intake to fit individual needs and goals, such as modifying for fat loss or adding protein and carbohydrates if you consume 1500 calories or more.

How does her carbohydrate strategy change during the prep phase?

She increases carbohydrates during the first four weeks to support muscle mass gain, then reduces carbs to under 100 grams per day as she gets closer to show prep.

Why does she recommend avoiding salt in meals, and what does she use for flavor instead?

She avoids salt because sodium can cause water retention, which conflicts with staying lean for stage prep. For flavor, she uses hot sauce, Mrs. Dash, or Flavor God seasonings.

Sep 27, 2026

Uploaded by cksankcs