10 Step Bodybuilding Diet Action Plan
Which means they are throwing their money and health in the toilet. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbohydrates. Clean food, on the other hand, provide energy and nutrients while making you healthy and strong. Pre-Workout Guidelines — Freddy Fatts weighs lbs. And as I said earlier, manipulating your calories like this is not necessary to make great progress…. Note that I said to eat mostly healthy foods.
Need-to-Know Nutrition Basics
I know from personal experience this might not seem possible, but you must try to eat at least a little more until your body becomes acclimated to the new food intake. We no longer label our 3 meals as breakfast, lunch, and dinner, because we will be eating at least 5 but preferably 6 meals a day, and they are now known as Meals That should be enough for starters as you will probably have a hard time eating this amount.
Drink a minimum of a at least a gallon of water every day. I would offer the same advice to them also except do 3 days of low intensity cardio just for your endurance and to keep fat gain to minimum. Mind you this is only a temporary routine.
I recommend walking on the treadmill. As you get in better shape increase duration, but start off at 20 minutes slowly building up to minutes. The easiest way to decide is by looking in the mirror and going with your gut feeling. Would you rather get bigger and more muscular or get more shredded first?
These are just recommendations - Do what you feel most comfortable with. Maintenance level refers to how many calories you eat and burn per day. The starting point for any bodybuilding diet plan is to find out how many calories you must eat per day. This will depend on whether your short-term goal involves bulking or cutting.
The following statements demonstrate the basic concept behind calorie requirements. Bulking and Cutting Calories. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight. The above equations work very well for the majority of people. However, different body types can make a difference if you're on one extreme or another. Meet Sammy Smalls, an aspiring gym rat. Sammy wants to gain muscle mass and get strong.
Right now he tips the scale at a meager lbs. Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped.
He steps on the scale and weighs in at a gelatin-like lbs. You need a rough estimate of your lean body mass in order to set your protein intake correctly. That's a piece of cake. I thought you said this was supposed to be easy How am I supposed to find out what my body fat percentage!?!
Remember, we just need a rough estimate of your LBM. That means, you don't need a precise measurement of your body fat percentage - Obviously the closer to your actual body fat percentage, the better.
But it's okay if you're off by 5 percentage points. So, how can you get a rough body fat percentage estimate? You could buy a cheap body fat caliper or use an online body fat calculator.
Once, you've got the estimate, just plug it in to the equations. Sammy Smalls stepped on the scale just yesterday so he knows he is lbs. But he's got no idea what his LBM is. Let's help him out. Now, Sammy just needs to estimate his body fat percentage. Freddy Fatts tips the scales at a not-so-solid lbs. We'll figure out just how much of that weight is solid by calculating his LBM.
Now, all Freddy has to do is get a rough idea of his body fat percentage. Your protein intake should be 1. This may be considered "low" by some of the more hardcore "bros" out there, but both research and anecdote back up these numbers. In fact, research suggests that this may be more protein than is necessary to maximize muscle gain or preservation, or minimize muscle loss.
His bodybuilding diet calls for calories per day for weight gain. Calculating his protein intake using 1. His bodybuilding diet calls for calories per day for fat loss. However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans , while some do better with high fat, low carb meal plans. A quick recap — Sammy Smalls is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbohydrates.
We'll calculate fats first. A quick recap — Freddy Fatts, is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbs. We'll deal with fats first. Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates. If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning.
A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up. All of the remaining calories will be fulfilled by carbohydrates. A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day. All of the remaining calories will come from carbohydrates. This step concludes the "big picture" view of the bodybuilding diets.
The next steps cover the details Pre- and Post-Workout Nutrition. Just follow the guidelines below and you'll be golden. Pre-Workout Guidelines — Sammy Smalls weighs lbs. Multiplying his bodyweight by 0. Post-Workout Guidelines — Multiplying his bodyweight by 0. In summary, Sammy should eat 35 grams of protein and 70 grams of carbs for an ideal post workout meal. Pre-Workout Guidelines — Freddy Fatts weighs lbs. Note that Freddy can only eat grams of carbs per day, and he's already down by 46 grams just from pre-workout carbs.
So, we'll find Freddy's carbs by multiplying his bodyweight by the minimum 0. In summary, Freddy should eat 46 grams of protein and 46 grams of carbohydrates for an ideal post-workout meal. Contrary to bodybuilding diet dogma, there is no magic number of meals per day that you must eat.
If you prefer eating 7 small meals per day, then by all means, go for it. I personally find preparing and eating meals to be tedious, so I squeeze my calories into larger, more satisfying meals depending on the day. Eat Mostly Healthy Foods. The majority of your food should come from healthy food sources, in order to fulfill your calorie and macronutrient requirements, as well as your vitamin and mineral needs.
Check out the muscle building foods page to discover the most nutritious foods to eat for a successful diet. Note that I said to eat mostly healthy foods. Although there are many healthy foods that taste good, you probably have a not-so-healthy favorite food pizza or subs for me.
I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis but still hit your calorie and macro goals. This advice may go against the hard-headed, all-or-nothing mentality that is common with the "hardcore" crowd.
But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:. How to Stay Hydrated. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet. Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight. Some basic tips and guidelines for proper hydration include the following:.
You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience.
Sammy Smalls is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs. When he checks his weight, he's barely gained any weight — half a pound if he's lucky. Eating calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes.
Keep your eye on that mirror; there's no better way to monitor your gains. He is a Registered Dietitian. View all articles by this author. Weight Gain Meal Plan: Dried Cranberries or raisins. Flaxseed Oil cinnamon flavored flax oil works well with oatmeal too. Fruit with 1 tbsp natural peanut butter. Egg Salad on 2 whole-wheat pitas. After Dinner Snack Macros: Protein Shake peanut butter smoothie.