Bodybuilding diet

There are so many different types of diets on the internet, and it’s hard to trudge through the quackery and land on a solid and healthy eating plan. When you have to be extra careful about what you eat, for whatever reason, you may run into diet after diet, and still not find the best one; bodybuilding is one of those reasons. Bodybuilders require a very strict exercise regimen and food to keep up with it; after all, the goal is to develop rock hard muscles and get rid of all possible fat—the typical diet will not produce any of that. When it comes down to it, there are a lot of weight loss, weight gain, weight lifting, and bodybuilding foods, products, and supplements. Unfortunately, most of the supplements are just a fluke to make you think you’ll achieve your goal quicker. Getting help from an outside and credible source is key to success; typically a doctor or dietitian are the best choices. However, there is some available information about tips on how to do things right, and that is exactly what this article is designed to do.

Small Changes
As a body builder, you are looking for a diet that cuts the fat and helps with muscle gain. Finding a diet that does that requires hard work, dedication, long-term commitment, and small changes. No one can change eating habits overnight, and body builders are no different. Making small changes will set you up for good things later on. Here is an example of what I mean by making small, incremental changes. Keep in mind that there is no certain order that these changes should be made in, but don’t try doing them all at once.

  • Work on cutting the fat from your diet for 1-2 weeks. Start reading nutrition labels, avoid fried and breaded foods, and focus on low-fat meats.
  • Eliminate refined sugars for 1-2 weeks. This may seem hard, but think of all the progress it will help you make. Refined sugars are in everything from sodas, sweets, and regular table sugar.
  • Drink water as your main beverage choice for 1-2 weeks. This will get you in the healthy habit of drinking water more every day, which is necessary for any sort of exercise program. Try drinking at least an 8-ounce glass at every meal, and throughout the day when you get thirsty.
  • Calorie counting. Determine the right number of calories for your weight and to reach your goal; keep track of calories so you know if you are reaching, undershooting, or overshooting that goal.
  • Eat small meals throughout the day. Instead of eating just a hefty breakfast, lunch, and dinner, eat 5 or 6 small meals throughout the day to keep your metabolism boosted, muscles building, and energy at its peak.
  • Macronutrient management. Determine the amount of carbohydrates, fat, and protein that you need daily and at each meal; keep a food log of your progress and daily eating.

Other Important Tips

Proper nutrition is a critical part of the puzzle for building muscle and losing fat; although some of this is determined by genetics, there is still quite a bit an individual can do.

Overeat. Well this may be somewhat of an exaggeration, but to build muscle, you need to overeat on the good things. It is generally recommended to increase daily intake by about 15 percent. During this time, you will gain both muscle and fat, although hopefully more muscle. Once you have bulked up, cut back the 15 percent (to your normal amount), which will maintain the muscle and get rid of the fat, BUT you must eat healthy! Eat plenty of protein, little fat, and little sugar.

Weight training. This one seems obvious, but it must be said. Training with weights is essential in all major muscle areas of the body: arms, legs, shoulders, chest, back, and abdominals. Don’t forget about the little muscle exercises though!

Don’t get concerned with the wrong thing. Bodybuilders don’t need to focus nearly as much on carbohydrate intake before endurance events like runners and other athletes do, but it still has its importance. It is a good idea to find the right balance for your sport. Before a bodybuilding competition, a light meal with low fat and fiber and a good amount of protein and carbohydrate will be a good choice. Experiment with different foods prior to a competition because everyone reacts differently to food.

Consume protein after a workout. This should be 30-60 minutes after the workout because it promotes enhanced muscle recovery and rebuilding post workout. 10-20 grams of complete protein is recommended.

Consume carbohydrates after a workout. As soon as possible, consume 0.5 grams per pound body weight.

Be wary of supplements. Not all supplements do what they say they do, so it is important to get a professional’s opinion before consuming such a substance.

Last updated on Jan 3rd, 2011 and filed under Nutritional Information. Both comments and pings are currently closed.

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