Intermediate Calisthenics Meal Plan for 2023

Are you an intermediate calisthenics athlete who’s ready to take your game to the next level?  

If so, you know that nutrition is just as important as training when it comes to achieving your fitness goals. But with so much conflicting information out there, it can be tough to figure out what to eat and when.  

That’s where we come in. In this article, we’ll provide you with a comprehensive meal plan that’s tailored specifically for intermediate calisthenics athletes.

We’ll cover everything from macronutrient ratios to meal timing, so you can be sure that you’re fueling your workouts and promoting muscle growth in the most efficient way possible.  

Whether you’re looking to build muscle, lose weight, or simply improve your performance, this meal plan will help you achieve your goals. So, what are you waiting for? Scroll down to learn more and start your journey to calisthenics success.  

Understanding Intermediate Calisthenics  

What is Intermediate calisthenics?  

a man doing one arm push ups

Intermediate calisthenics is like the exhilarating middle chapter in your fitness journey, where the real magic happens. It’s that phase where you’ve moved beyond the basics, conquered the push-ups and pull-ups, and are now itching for something more challenging and dynamic.

You’re no longer a beginner, and you’re certainly not an advanced athlete, but you’re hungry for progress.  

So, what exactly is it? Think of it as bodyweight fitness on steroids, but without the actual steroids, of course (*).

It’s about mastering exercises like muscle-ups, pistol squats, handstand push-ups, and one-arm push-ups. These moves require not just strength but incredible body control, balance, and flexibility.  

Intermediate calisthenics is like dancing with gravity. It’s the art of making your body your gym, pushing your limits, and defying what you once thought impossible.

It’s a journey of sweat, perseverance, and triumph. And if you’re here, you’re probably itching to embrace the challenge, eat smart, and train hard, taking your body and mind to new heights.

Welcome to the world of intermediate calisthenics—it’s going to be one heck of a ride.  

The Basics of an Intermediate Calisthenics Meal Plan  

We’ll be diving deep into what an intermediate calisthenics meal plan looks like. The transition from beginner to intermediate also means a shift in your diet. It isn’t rocket science, but it’s not exactly a walk in the park either.

They say, “Abs are made in the kitchen,” and they’re not wrong. To successfully maneuver through this level, you’ll need energy, muscle power, and nutrients. That’s where the meal plan comes in—a well-structured, balanced diet that fuels your body and complements your rigorous training sessions.  

Best Foods for Intermediate Calisthenics  

Like the Three Musketeers, our ‘Best Foods’ list also runs on the principle of “All for one, and one for all.” Here, each food type has a role to play—proteins repair and build muscles, carbohydrates provide energy, and fats help with cell growth and hormone production. Below is the holy grail of foods suitable for your calisthenics journey:  

  • Lean Proteins – Think chicken breast, turkey, lean cuts of meat, fish, and eggs  
  • Complex Carbohydrates – Oats, sweet potatoes, brown rice, and quinoa are your pals  
  • Healthy Fats – Avocado, nuts, seeds, olive oil, and fish like salmon and tuna  
  • Fruits and Vegetables – The rainbow of health; strawberries, blueberries, broccoli, kale—you get the drift.  

Never forget, that the key here is balance. Each macronutrient has a function, just like each member of a band playing in harmony.  

Calculating Your Caloric Needs  

Remember how Grandpa had a saying for everything? Well, my grandpa used to say, “One size doesn’t fit all,” and he couldn’t be more right.

The caloric needs vary from person to person, based on factors like weight, height, age, gender, lifestyle, and fitness goals.

To calculate your caloric needs, you can use the Mifflin-St Jeor Equation or simply rely on online calorie calculators. Above all, remember to listen to your body—it’s the best tracker you have.  

Macronutrient Breakdown for Success  

Imagine you’re a part of a group project for a class. Each member contributes in different ways—one does the research, another handles the presentation, and a third member ties everything together. Macronutrients work similarly.  

Protein builds, maintains, and repairs muscle tissue.  

Carbohydrates provide the energy for physical activity and brain function.  

Fats, although infamous, play a crucial role in maintaining healthy skin and hair, cushioning body organs, and providing a sense of fullness after meals.  

To simplify, a typical intermediate calisthenics meal plan would look approximately like this: 40% protein, 30% carbohydrates, and 30% fats. But remember, it’s not set in stone, be flexible and adjust as per your needs.  

Staying Hydrated  

Water—the unsung hero in any fitness journey. It helps eliminate waste, regulate body temperature, and even lubricate joints. For active folks like us, staying adequately hydrated is crucial. A rule of thumb: try drinking at least 2-3 liters of water every day. Lounge around with a quirky water bottle at hand and make hydration fun.  

Sample Meal Plan for a Day  

What does a day in the life of an intermediate calisthenics athlete look like, meal-wise? Here’s a sneak peek:  

Breakfast: Scrambled Eggs with Spinach and Whole-Grain Toast, Paired with a Protein Smoothie:

Scrambled Eggs with Spinach and Whole-Grain Toast, Paired with a Protein Smoothie


  • 2 large eggs
  • 1 cup fresh spinach
  • Salt and pepper to taste
  • 1 slice of whole-grain toast
  • 1 scoop of your preferred protein powder
  • 1 cup of almond milk
  • 1/2 cup of frozen berries
  • 1 tablespoon of honey


  1. In a bowl, beat the eggs and season with salt and pepper.
  2. Heat a non-stick skillet over medium heat and add the spinach. Sauté until wilted.
  3. Pour the beaten eggs over the spinach and cook, stirring occasionally until they’re set.
  4. Toast the whole-grain bread.
  5. Blend the protein powder, almond milk, frozen berries, and honey to make a smoothie.
  6. Serve the scrambled eggs with the toast and the protein smoothie.

Lunch: Grilled Chicken Breast with Roasted Veggies and Quinoa:

Grilled Chicken Breast with Roasted Veggies and Quinoa


  • 1 boneless, skinless chicken breast
  • 1 cup mixed vegetables (e.g., bell peppers, zucchini, and carrots)
  • 1/2 cup quinoa
  • Olive oil
  • Salt and pepper to taste


  1. Season the chicken breast with salt and pepper.
  2. Heat a grill or grill pan over medium-high heat and grill the chicken until fully cooked.
  3. While the chicken is grilling, toss the mixed vegetables with olive oil, salt, and pepper, and roast them in the oven at 400°F (200°C) until tender and slightly charred.
  4. Cook quinoa according to package instructions.
  5. Serve the grilled chicken with roasted veggies and quinoa.

Dinner: Baked Salmon with Colorful Salad and Sweet Potato:

Baked Salmon with Colorful Salad and Sweet Potato


  • 1 salmon fillet
  • Mixed salad greens (e.g., lettuce, cherry tomatoes, cucumbers)
  • 1 sweet potato
  • Olive oil
  • Lemon juice
  • Salt and pepper to taste


  1. Preheat the oven to 375°F (190°C).
  2. Place the salmon fillet on a baking sheet, drizzle with olive oil and lemon juice, and season with salt and pepper. Bake for about 15-20 minutes or until the salmon flakes easily.
  3. Wash and prepare the salad ingredients.
  4. Scrub the sweet potato, wrap it in aluminum foil, and bake in the oven for about 45 minutes or until tender.
  5. Serve the baked salmon with the colorful salad and sweet potato.

Snacks: Greek Yogurt with Blueberries, Almonds, and Honey:

Greek Yogurt with Blueberries, Almonds, and Honey


  • Greek yogurt
  • Fresh blueberries
  • Almonds
  • Honey


  1. In a bowl, place a serving of Greek yogurt.
  2. Top it with fresh blueberries, almonds, and a drizzle of honey.
  3. Enjoy as a delicious and nutritious snack.


Meal Prepping Tips  

Don’t get me wrong, spontaneous plans are exhilarating. But when it comes to a consistent workout regimen, spontaneity is not always our best friend.

Picture this: you return home after a grueling workout session, tired and hungry. Without meal prep, you’d probably end up ordering some greasy takeaway.  

Here’s a couple of tips for smart meal prepping:  

  • Cook in batches and portion your meals in advance.  
  • Prep simple components separately—like grilled protein, roasted veggies, and cooked grains.  
  • Invest in quality food containers for storage.  
  • Make a plan before grocery shopping to avoid purchasing unnecessary items.  

Adjusting Your Meal Plan as You Progress  

Change is the only constant,” said Heraclitus, and he sure knew what he was talking about. As you progress in your calisthenics journey, your body changes and so do its needs.

As you get stronger, leaner, and more agile, your diet will need to evolve too. Keep track of how your body responds, and adjust your caloric intake and macronutrient breakdown as needed.

Trust me—you’re the best judge of your own body.  


You’ve just been served a hearty platter of information, and it’s a lot to digest, I know. But remember, the road to being an exceptional Calisthenics performer is paved with both purposeful training and mindful eating. Keep pushing boundaries, keep trying new flavors, and most importantly—keep enjoying the journey.  

Frequently Asked Questions (FAQs)  

Before we sign off, let’s look at a few common questions:  

Q1. Can I consume processed foods in intermediate calisthenics?  

While it’s not a complete no-no, it’s wise to limit processed food intake. They usually lack essential nutrients and contain unhealthy fats.  

Q2. What sort of changes can I expect in my physique with intermediate calisthenics?  

With intermediate calisthenics, expect an increase in muscle definition, overall strength, agility, and endurance.  

Q3. How long will it take me to progress from intermediate to advanced calisthenics?  

Good question. The transition period varies greatly from person to person. It largely depends on your training frequency, the intensity of workouts, genetics, and yes, your diet too.  

So, here’s to evolving, friends. Eat smart, train hard, and welcome to the enticing world of intermediate calisthenics. 

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