Bodybuilder’s Diet Plan Crash Course
The article is devoted to Bodybuilder’s Diet Plan Crash Course. Since successfully building muscle doesn’t end at the gym, but continues to what you eat and how much, it’s paramount to leverage this fact to maximize results. Eating like a bodybuilder accounts for 50%, or more, of what it takes to pack on muscle. Let’s see exactly which nutrients and how much of them you need, what are the most popular bodybuilder foods, bodybuilding supplementation, how much should you eat, and how to correctly spread the meals throughout the day.
First of all, if you’ve been training like a mad man and not seen any results, it may very well be that the reason is malnutrition, or you’re not training as hard as you think…. Or both.
Required Nutrients And Their Amounts
Ah yes, the almighty protein, comprised of 20 different amino acids, building block of muscle tissue. Not all proteins are equal, some are high quality — they possess more different amino acids, while some are low quality — contain little variety of amino acids. For optimal muscle growth, you need to provide your body with all 20 types of amino acids. This is why you need variety in your diet, you can’t get all the nutrients from a narrow set of foods.
Should amount for about 40% of your daily intake, specifically: 2 gram per kg of bodyweight / 1.2 per pound.
The so hated carbs, don’t believe the hype diets on fitness magazines about all protein, no carbs. While carbs don’t directly build muscle, they are absolutely needed to aid the process of protein synthesis. First of all, carbs are your main source of energy. When you work out, the energy source, glycogen, is depleted from your muscles and for your body to function, muscle tissue is broken down for energy! Provide your body with slow-digesting carbs, for a continuous supply of energy. The other reason being helping nutrients find their way to muscle in the bloodstream by kindly kicking them in the butt.
About 40% of your daily intake, favor slow-digesting carbohydrates, such as: oatmeal, whole grains, beans, fruits, …
- Good Fats
Holy shmoly! He said the “F” word!! Fret not, budding bodybuilder. Fats is a general term, it encompasses the following types: saturated, trans, monounsaturated & polyunsaturated fats. The first 2 being unhealthy and the last 2 being healthy. You need the healthy fats for correct functioning of the body. Having a too low percentage of body fat is dangerous.
About 20%, good / healthy fats come from: avocado, olive & canola oils (cooking additives, you don’t simply drink it!), nuts, fish, …
Most Popular Natural Bodybuilder Foods
Egg whites, turkey & chicken breasts, red meat (unless lean, contains bad fats), beef, beans (kidney beans) & legumes, fish (cold water fish: tuna, salmon, sardines…), dairy products (milk, cheese, yogurts…), peanut butter, oatmeal (add berries or jam for added taste, oatmeal known to be pretty plain), nuts (almonds! cashews, pecans, peanuts, walnuts), bananas, …
Bread, whole grain rice, whole wheat pasta, fruits (apples, potatoes, bananas, kiwis, figs, pears, oranges), oatmeal (add nuts and/or berries for added calories and taste), juices, …
- Good Fats
Fish, nuts (almonds, peanuts, walnuts), avocados, olives (and its oil), flax-seed oil, …
For serious body muscle mass growth, supplementation is a real life-saver, because sometimes getting the required daily calories the traditional way — preparing and eating natural food — may be full of hassle and simply not feasible due to lifestyle limitations.
The most widespread, the first and perhaps the only bodybuilding supplement you shall ever take is some sort of Protein Powder, most likely Whey Protein which is the best choice for post-workout shakes, as the protein it contains is fast-absorbing protein, exactly what you need after muscle tissue is “damaged” and needs to repair and grow.
Daily Meal Layout
Go for 5-6 smaller meals instead of 3 big ones, this to ensure your body has a steady flow of nutrients throughout the day, improving energy levels — because there’s always nutrients in the bloodstream — and lowering the risk of fat storage which happens when eating a lot of food at once — because at any given point, there’s only a sufficient amount of nutrients and much of them are used for their intended use, in place of being stored as fat due to excessive amounts.
Basically, memorize that you should eat every 2 hours, a small-to-medium sized meal. There are 3 events in which you should make sure you eat and eat well: breakfast — don’t start the whole day on the wrong foot, post-workout — for muscle to rebuild, and before sleep — that is when you’re busy dreaming about girls hanging on your guns and obviously don’t have time for food, this is why you should supply yourself with some protein for it to allow your body to maintain muscle and grow.
One last note, you are made 70% of water, so make sure you get plenty of it! It affects your skin, performance, muscle size and much more, it’s the source of all life for heaven’s sake. Recommendations vary from 4 liters to 10 liters a day, one thing’s for sure: you need to drink MORE than what you do, because you’re most likely not giving it much attention.
Hope you learned something new, much more to come!