The ’40:40:20’ diet is renowned for being used by many of the most successful bodybuilders in history and helped popularised by Arnold Schwarzenegger. It is a macronutrient (macro) split/macro tracking diet with its total daily calorie content composing of 40% carbohydrate, 40% protein and 20% fat. Bodybuilders employ this macro split when they wish to ‘cut’ (lose weight), maintain or ‘bulk’ (gain weight).
In the My Diet Meal Plan meal wizard, we have built in a little more flexibility to these percentages in order to make the diet easier to follow.
Following the diet entails the consumption of at least 5 meals a day. Meal replacement drinks are allowed but at least 3 of the 5 meals must be solid food. Consuming 5 meals is especially recommended for bulking diets where calorie and protein intake is higher.
The 40:40:20 split remains the most popular macro target for bodybuilders who are ‘cutting’ but bodybuilders who are ‘bulking’ may prefer a macro split of 50:30:20 because the protein targets are more manageable.
The My Diet Meal Plan diet planner applies some flexibility within these ratios, which provides a little more variety in recipes possible. If you want to change the macronutrient split slightly or wish to make it much stricter, our Custom Diet Planner is able to do this.
If you are someone who takes the gym and your bodybuilding goals very seriously, this could be the best diet for you to follow. You really have to ask yourself whether you are serious enough about your goal with the discipline to stick with the diet. For many people this diet might just be considered ‘overkill’.