Bodybuilding Diet Plan
Bodybuilding Diet Plan – What and How You Need To Eat To Get Ripped
In order to build a formidable body, you must always keep in mind that exercise alone may not be enough to help you reach your goal. Your body needs fuel to keep going and the rule of “eat big to get big” holds true. Your diet plan should not be restrictive, provided there is a good mix of all nutritious foods. Here’s a simple bodybuilding diet
plan that you may want to follow.
Step One: Increase Your Calories
Building muscles requires you to increase your intake of calories, that is, to gain more lean muscle you must eat more calories than your body burns each day. However, if you go overboard and over-eat without exercising, then you’ll kick-start the fat storing process. So the key is to eat just enough to facilitate the bulking up process but not so much that you end up becoming overweight.
One way to achieve this is by knowing your ideal portions. For most meals (excluding post-workout) you should aim to eat 40 to 80 grams of protein and 40 to 80 grams of carbohydrates. Of course, if you weigh more than 225 pounds then you should go for the higher end. You can spread out your meals along these lines:
Eggs, meat, chicken, red meat, salmon, cod, tuna, swordfish, milk, cheese, yogurt and butter are all rich in proteins, which are the building blocks of our body.
Your non-vegetarian diet should include split peas, chickpeas, kidney beans and lentils. Vegetables like mushrooms, potatoes, lettuce, spinach and broccoli are also rich in nutrients and antioxidants which are required to keep you going. Remember also to add some almonds, hazelnuts and peanuts for a healthy supply of essential fats.
Our body cannot produce all the amino acids needed to build muscle mass and therefore taking whey protein in sufficient amounts is recommended. The best whey protein is one that contains very little amounts of fat and has high protein content.
Timing Is Important
When you eat plays an important role in controlling body-fat levels and mass gains. For best results increase your meals at breakfast and after training as these are the two opportunities during the day when muscles crave more nutrients and calories. Providing the body with that much-needed input facilitates maximum growth and keeps unwanted fat levels down.
Here’s a sample diet plan for beginners:
8 am: Breakfast
8 egg whites, 2 bananas, 1 slice cottage cheese, half cup nuts and 1 glass milk
11 am: Midday Meal
2 slices of baked potato, 8 Oz grilled chicken breast, 1 scoop whey protein, 1 bowl of vegetable salad
2 pm: Lunch Menu
1 whole wheat bagel, 5 Oz salmon, steamed vegetables and fruit juice
5 pm: Meal 4
1 slice whole wheat toast, sandwich with turkey breast, 1 cup yogurt, half cup almonds
8 pm: Last Meal of the Day
2 cups of brown rice, 8 ounces of salmon or tuna and 1 cup
You can adjust this bodybuilding diet plan according to your circumstances, but remember that it should always have a good mix of everything. Moreover, you should always remember that bodybuilding is a gradual process. Avoid shortcuts because some of them may cause harm in the long run.