Best free custom carb tapering bodybuilding meal plans

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Current Weight: (kgs or lbs)
Current Height: (cm or inches)
Current Age:
Number Meals/Day: meals/day
Your Goal:
Weeknight sleep: hrs/night
Weekly Cardio:*
* Do not count lifting weights or walking in these hours, only strenuous cardio like running, swimming, and jumping rope.    
Current Bodyfat: (measure/estimate) %
Predicted Muscle Gain: (help)

custom Carb Tapering bodybuilding meal plan

Carb Tapering

Carb tapering means tapering off your carb consumption as the day progresses. The rationale is that carbs are for energy and you need energy when you are going to be physically very active which is during the day and during your intense cardio sessions. Late in the evening you dont need carbs. Carb tapering means that not all meals have the same macros but rather you get the nutrients you need at the optimal times. A Carb Tapering meal will often start with a good complex carb grain like oats, then for lunch have something with legumes, but then the meals after 4pm will have very few carbs at all. Please note that Carb tapering is completely different than carb cycling. Carb cycling that the amount of carbs cycle thru the week. In carb cycling, day 1 is very low carb, day 2 is low carb, day 3 is medium carb, day 4 is back to very low carb. In carb tapering, every day has about the same amount of carbs but earlier meals have more carbs than later meals. Here is an example of a carb tapering meal plan with 5 meals, note how the carbs decrease later in the day:

Why Carb Tapering Works

Any nutritional plan that will allow you to maintain a caloric deficit consistently week after week will be successful in lowering your bodyfat. The most likely reason that carb tapering works so well for fat loss and muscle gain is that it gives your body needs, when it needs it. when you are trying to lose fat, you want to have top perforance in your weight workouts and your cardio workouts with a minimum of daily calories. Bonking during a workout because you did not have enough carbs is counter-productive. You get your carbs when you need them to workout but dont waste calories on them later in the day when they are not needed. There are a lot of people who have convinced themselves that fasted cardio in the morning is the best. In our experience, people who do fasted cardio usually have much shorter workouts so the fasted cardio is counterproductive.

Muscle gain expectations with carb tapering

If you are a newcomer to lifting with bodyfat over 15% then you will continue your rapid newbie muscle gains while cutting fat. If you are an advanced lifter nearing your genetic max then gaining muscle is not realistic during your cut but this carb cycling plan will keep you from losing muscle mass. For advanced lifters, it is recommended that you set your expected muscle gain rate to zero for the duration of the cut to obtain accurate bodyfat charts.

How long should I keep on the carb tapering meal plan?

Carb tapering is a lifestyle, its not a diet that you "go on" then "go off" later. Carb tapering is a good philosphy and one that you can use year round to maintain your bodyfat where you want it without even having to count calories. When you eat clean, healthy food and cut carbs out of your meals after 4pm, its very easy to maintain bodyfat naturally. You can also apply carb tapering to virutally any other nutritional type by simply chosing a low carb meal for the last meal of the day.

You can't pigeonhole nutrition

This is a perfect time to point out tthat you should never allow yourself to be limited by other peoples boundaries. People you talk to will want to put you into a little nutritional box they understand by asking what you "do". Are you vegan, vegetarian, low carb, pescetarian, or what? You do not need to color within the lines and are free to create your own nutritional type! Take the meal plan above. The first meal is medium carb, the second and third are vegan meals, the fourth is low carb and the last is keto. Mix and match is actually a really good strategy as this meal plan illustrates. The low carb and keto meals at the end of the day allow you to have very high carb plant based meals early in the day when you need the energy.
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Over 2.5 million meal plans made for people serious about their bodybuilding, fat loss, performance, fitness, and health has made us experts in meal planning. What started as a tool for Scooby to cut for his men's physique competition and prepare for his Half Ironman has become the most trusted meal planner for athletes and fitness minded people worldwide.
  • Optimized for max muscle gain and strength gain.
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  • Choice of keto, low carb, carb-cycling, bulking, cutting, vegetarian, &vegan
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Its totally free, so what's the catch?

The absolute best meal plans in terms of muscle gain, strength gain, and health are totally free. Free users can make optimal meal plans using keto, low-carb, carb-cycling, medium-carb, bulking, fat-loss, vegan, and vegetarian nutrition types and can make either day meal plans or week meal plans. You can print meal plans, make shopping lists, and order all the dry goods from Amazon in a single click. So why on earth would you pay? We hope you don't! With paid accounts, the feature you get is the ability to edit the meal plans and create your own meal plans. What we have found is that when most people edit meal plans to be more to their taste, they replace vegetables, fruits, and minimally processed foods with less healthy foods leading to inferior meal plans in terms of ability to gain muscle and health. We provide you with both the carrot and the stick for motivation: the absolute best meal plans are completely free but to modify them to suit your tastes, you have to pay.

Why CustomMealPlanner is best for athletes/bodybuilders

CustomMealPlanner was written by athletes, for athletes. Competing bodybuilders, triathletes, runners, and men's physique competitors. We provide the optimal nutrition for you no matter how active you are or what your goal is. We take the guesswork out of both bulking and cutting. The last thing you want to have to do as a powerlifter or bodybuilder is to do a panic starvation diet at the last minute to make your weight class because you will lose all kinds of muscle. With the bodyfat charts provided with every meal plan you can see exactly when you will achieve your target bodyfat and get sixpack abs.


Similarly, we take the guesswork out of bulking also. If you have a good idea what your muscle gain rate will be, we can tell you exactly what kind of caloric surplus you should be running and the weight charts make this clear. Below is an example of a weight chart showing both scale weight and LBM: