Bodybuilding Diet Plan
A good bodybuilding diet plan is an essential part of bodybuilding. There are two primary phases in bodybuilding: bulking and cutting. Bulking phase is all about eating plenty of food in order to gain muscle mass. In the cutting phase, you need to gradually lower your daily intake of calories, carbohydrates and fats. The idea behind the cutting phase is to decrease the excess body fat while keeping as much muscle as possible. Bodybuilding diet plan is all about eating the right kinds and amounts of foods. To build muscle and simply gain weight you have to eat more than you usually do. If you want to gain muscle you need to eat an excess amount of calories.
Your diet should consist of about 60% complex carbohydrates, 20-30% protein, and 20-15% healthy fats. Proteins should come from quality sources such as fish, eggs, chicken, turkey and red meat. Fruits and vegetables should be included in every meal. You should also aim to eat whole-grains such as brown rice, oatmeal, barley, and whole-wheat pasta. It is also very important to get the right amount of healthy fats into your diet. Healthy fats such as olive oil, flax seeds oil, nuts and seeds are an important part of this diet. In order to gain muscle, you need to stay properly hydrated. You should drink lots of water during the day. While gaining muscle it is impossible to completely avoid a little fat gain. In the cutting phase, you will get rid of the fat you gained during the bulking phase. Remember, it's impossible to gain muscle and lose fat at the same time.
You should aim to eat smaller, but more frequent meals during the day. Eat six small meals a day instead of three big ones. Your goal should be to eat at least every 3 hours. Eating smaller but more frequent meals helps to stabilize your blood sugar levels, providing energy throughout the day. It also keeps your metabolism running smoothly and prevents cravings. More frequent eating allows your body to absorb more nutrients from foods you eat.
The starting point for any bodybuilding diet plan is to find out how many calories you must eat per day. On average, the daily caloric intake for men is 2,500 calories, and for women it is 2,000 calories. In order to gain muscle you need to eat more calories than what are needed to maintain your current weight. You should gradually increase your daily caloric intake by 300 to 500 calories every week. The extra calories are needed to build new muscles and to repair muscle tissue that is damaged during the heavy workouts.
When it comes to bodybuilding, protein is the most important macronutrient for muscle growth. In order to gain muscle you need to give your body enough protein to rebuild the muscles. A general rule of thumb for bodybuilding is at least 1 gram of protein per pound of your body weight. Your protein should come from quality sources such as fish, eggs, and lean meats. Turkey, chicken, beef and tuna are great sources of protein.
While protein is crucial for building muscle, carbohydrates are also important for providing energy to fuel workouts. Carbohydrates provide your body with energy that can be used during exercise. There two types of carbohydrates simple and complex both are used by the body as energy. Simple carbohydrates are unhealthy as they quickly raises your blood sugar level. Examples of simple carbohydrates include table sugar, white rice, and white flour products.
When planning meals, focus on foods with more complex instead of simple carbohydrates. Complex carbohydrates are full of fiber, minerals, vitamins and antioxidants. You should aim to eat complex carbohydrates such as whole-grains, fruits and vegetables. Complex carbohydrates helps lower blood sugar levels and keeps your heart healthy. Carbohydrates should consist about 60% of your daily caloric intake.
Your body needs fats to function properly. Fats are an important part of a bodybuilding nutrition as they aid in protein synthesis. Fats helps the body to absorb all the fat-soluble vitamins such as A, D, E, and K. They are also required for the nervous system to function properly. But not all fats are healthy fats. There are three types of fats: saturated fats, unsaturated fats and trans fats. Both saturated and trans fats are harmful for your body. Eating these fats raises cholesterol and increases risk of heart disease.
Try to avoid eating unhealthy fats such as saturated and trans fats. Instead, eat healthy fats such as polyunsaturated and monounsaturated fats. These fats are rich in omega-3 and omega-6 fatty acids, which are essential for good health. Your diet should include a good variety of healthy fats such as seeds, nuts, fatty fish, extra virgin olive oil, coconut oil and flaxseed oil. Approximately 20% of your total calories should come from fats.
Water plays a very important role in bodybuilding diet plan. Drinking enough of water helps to flush out harmful toxins and unneeded waste from the body. 70% of your muscles consist of water, so if your body is not fully hydrated, your muscles don't work to their full potential. Water is also important for digestion and absorption of food. Without water, you would dehydrate and die in a few days. In order to maintain proper hydration, drink one ounce of water per one pound of body weight daily.
- Meat: Chicken, Turkey, Beef, Veal, Lamb
- Fish: Tuna, Salmon, Trout, Halibut
- Fruits: Apples, Grapes, Bananas, Oranges, Grapefruits
- Berries: Blueberries, Raspberries, Strawberries, Blackberries
- Vegetables: Broccoli, Brussel sprouts, Tomatoes, Cucumbers, Kale, Spinach, Cabbage, Onions
- Dairy: Skim milk, Yogurt, Cottage cheese
- Oils: Extra virgin olive oil, Flaxseed oil, Coconut oil
- Drinks: Water, Green tea, Fruit juice
- Other: Eggs, Nuts, Seeds, Beans, Legumes, Dark chocolate
- Eat an excess amount of calories.
- Eat smaller more frequent meals throughout the day. Aim to eat at least five times a day.
- Make sure that your diet is nutritious, healthy and well-balanced.
- Aim to eat at least 1 gram of protein per 1 pound of your body weight.
- Focus on eating high-quality proteins such as chicken, turkey, fish, eggs and lean red meat.
- Avoid eating unhealthy and processed foods.
- Drink plenty of water during the day. Drink at least 3 liters of water a day.
- Try to avoid eating simple carbohydrates like sweets, sugar, white bread and corn syrup.
- Consume complex carbohydrates like brown rice, oats, millet, brown pasta and sweet potatoes.
- Include fruits and vegetables with every meal.
- Try to avoid eating unhealthy fats such as saturated fats (butter or margarine), hydrogenated vegetable oils and trans fats.
- Eat healthy fats like coconuts, avocados, seeds, nuts, olive oil and fish.
- Stick to your bodybuilding diet plan and not stray away from it.
- Make sure that you are getting at least 8 hours of sleep each night.
- Don't forget to train hard with high intensity.