Bodybuilding Diet Plan

Bodybuilding Diet Plan – Alongside a regular dedicated exercise regime, it is essential that your diet acts a support, not a restraint. Here, we make sure that your diet works as hard as you to get you that perfect physique.

A common misconception is that having a chiselled body translates directly into prolonged starvation. This is absolutely wrong. Diet refers to the food choices made by us on a daily basis. So, even when not on a diet, you’re actually on a diet!

A bodybuilding diet can be reduced to three simple, golden rules-

  1. Incorporate smaller and frequent feedings throughout the day instead of three big ones.
  2. Every meal should be balanced in that it should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.
  3. The calories so taken in must be cycled. This makes sure that your metabolism doesn’t get used to a certain calorific level.

Bodybuilding Diet For Men

As the human metabolism is different for men and women, it is important that this difference is also reflected in their diets. A sample bodybuilding diet for men would be:
Importance-of-Vitamins- for-Bodybuilding
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
A Meal replacement packet mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Recommended Supplements

To get the most out of your diet, it is important to go for diet supplements. With a lot of choices being available in the market today, we shall help you make a safe and informed choice.

First of all, it is very important that you cover the basics, which are mainly a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil. Also, a meal replacement packet or protein powder can be a good way to add calories and nutrients to your diet.

For those bodybuilders who wish to train hard, we recommend performance enhancing supplements. Now, we saw those eyebrows shoot up. As much as those warning bells of yours must be telling you now, these are perfectly safe to use. It is only when use gets replaced with abuse that problems start.

Creatine and Glutamine for increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis should be taken. Apart from those, testosterone boosters are also recommended for bodybuilders over 25 years of age.

BodyBuilding competition diet

A competition diet is poles apart from the normal bodybuilding diet. So, it is very important to follow a specialized regime that is best suited for getting that award-winning look in the minimum possible time. It is advisable to start at least six months before the competition. So if you were hoping to procrastinate until there’s just a month to it, think again if this is the right place for you or not.

For the first month, cut out all junk food from your diet. Eat clean food like beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, fruit, vegetables, etc. Try eating frequently, about 5-6 small meals each day. Also, drink plenty of water accompanied by your regular exercises.

The second month is very similar to the first one. Eat the same but increase your cardio by its duration and frequency- so about 45 minutes, 5-7 times a week. Preferably, this should be done before breakfast so that you burn more body fat more frequently.

From the third month, get stricter with yourself. Cut back on starchy carbohydrates and maintain a high protein intake (between 250-300 grams of protein per day). Also, eat more vegetables and increase cardio to sixty minutes before breakfast. To get an energy boost, try taking 24 mg of ephedrine and 200 mg of caffeine 2-3 times a day on an empty stomach. This will have an added benefit of curbing your appetite and raise your metabolism, enabling you to burn more fat.

The fourth month is pretty much like the third one as per dieting and cardo is concerned. By this month, you will start noticing a difference in your physique.

The fifth month has to be very strict- not more than 1 gram of carbohydrate and 1.5 grams of protein per pound of bodyweight each day, while keeping fats as low as possible.

In the last month, do not overexert yourself –it may have the opposite effect of debilitating you and thus make all these months useless. Let your conditioning harden up to make your skin tighter and thinner. During the last week, do not deplete or load on carbs. This will risk things. Play it safe by sticking to your diet and right before the show increase your carb intake ever more slightly. Also, increase your water intake. Right before the contest, stop all weight training and cardio –let your body rest before the big day.

Muscle building meal pan

Although this is going to disappoint you, but we have to come right out and say it- there is no secret formula, no magic pill to gain weight quickly. Trust us, if there was we’d be here selling it!

So, old-fashioned dieting and exercising hard it has to be. The importance of a good diet can not be stressed on enough. In fact, many seasoned bodybuilders would rather miss a day of exercise than a meal. So, the key components to be kept in mind for a muscle building diet are-

  1. Timing: As mentioned before, it is essential to have frequent small meals and to stick to that schedule. When training hard, your body will actually depend on those nutrients for sustenance. And if it doesn’t get these meals on time, it will start on cannibalize those muscles that you worked so hard for. So, starving yourself is going to be harmful, and not beneficial.
  2. Calories: Now, hold those hamburgers before you start gorging in ecstasy. Although common sense dictates that the secret to Popeye’s arms must lie in excess food, but eating indiscriminately is not the answer. People with different body weights have to start out with varying diets, and then increase this gradually. Although literature says that for a 200-pound guy, 3000 calories per pound is what they need to ‘beef up’, just try to imagine what your body would do if you move from eating 200 grams of proteins in a day to 400 grams. It’ll have to overwork itself just trying to metabolize it. Also, it’ll be physically taxing to eat that much in one day. So, take it easy in the beginning- slow and steady does always win the race).
  3. Food ratios: Every article on the internet will have a different take on these ratios, each claiming to be true. We shall assert a similar claim, and what makes this stand out is that it has been used by actual people and deemed to be appropriate. So, a gainer’s diet should adequately have-
  • 50% protein
  • 35-40% carbs
  • 10-15% fat

In other, simpler words, 2grams of protein per pound of body weight and 1.5grams of carbs per pound of body weight. The fat doesn’t need to be added but comes naturally from sources like eggs, chicken and beef. Proteins can be either from plants (pulses mainly) or animals (beef, chicken, ham), based on your personal preferences. Carbohydrates can come from almost every article that we eat normally, like bread, pasta, oatmeal even. Also, all this food and in these quantities doesn’t come cheap, so be prepared to shell out some green.

Also, bodybuilding is an actual science, where the test subject is your body. If a particular calorie level or ratio didn’t work, try upping it a bit. Thus, it is important to keep a record of everything- your diet every day, your weight, the size of your muscles, etc. Trust us when we say this, there will come a certain point and combination where the weight will start to stick.

Female BB meal plan

A common health fad that goes around in the female community is that weight training with transform them into semi-Hulks with big, manly arms. For that to happen, you would need testosterone- lots more than what your body produces. This is mainly why a lot of the female athletes whom you see and whose figures support that earlier misconception have hulking bodies- the performance enhancing supplements that they take contain testosterone. So, no matter how many bench presses or lunges you do, you will be as lean as ever.

It is important to be in a caloric surplus when putting on weight, which means that you take in more calories than you plan to burn. The Dietary Guidelines for Americans states that active women should consume 2,000 to 2,400 calories per day to maintain their weight. So you will need more than that to bulk up, although the exact amount depends on your body mass and constitution. For an ideal lean bulk, you should gain about half a pound every week.

Carbohydrates and fats are the macronutrients that give you with energy, and proteins build and preserve muscle mass. It is suggested that women involved in bodybuilding and intense weight training aim for around 1 gram of protein per pound of body weight daily. Thus, you need a source of lean protein, like chicken breast, cottage cheese, lean beef or turkey in every meal. Once you’ve hit your protein target, start on carbs and fats to reach your total calories for the day. Your carbohydrates should originate from sources such as fruits, vegetables, beans, whole-grain bread and rice. When choosing fats, opt for the unsaturated kind found in nuts, oils, avocados and fatty fish. This  is a point where a lot of women give in- stay away from that butter, you.

To drop body fat and get lean, you’ll have to cut down on your diet, i.e. the calories. Start at 2,200 calories per day, and keep on reducing it until you lose less than 1 pound per week. The easiest way to lower calories and lose fat while maintaining a constant muscle mass is to lower your carbs.

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Bodybuilding Diet Plan
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