What Is A Good Diet For Bodybuilding

How Many Calories Do You Need

How to Eat for Mass | Jay Cutler, 4x Mr. Olympia Bodybuilder

The easiest way to determine how many calories you need is to weigh yourself at least three times a week and record what you eat using a calorie tracking app.

If your weight stays the same, the daily number of calories you eat is your maintenance calories in other words, youre not losing or gaining weight, but maintaining it.

During your bulking phase, its recommended to increase your calorie intake by 15%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day during your bulking phase .

When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.

As you gain weight in the bulking phase or lose weight in the cutting phase, you will need to adjust your calorie intake at least monthly to account for changes in your weight.

Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression.

During either phase, its recommended not to lose or gain more than 0.51% of your body weight per week. This ensures that you dont lose too much muscle during the cutting phase or gain too much body fat during the bulking phase .

The Bodybuilders High Protein Diet

Bodybuilders will favor including Granola to their breakfast, pre and post-workout meals owing to the already-mentioned features above. Also note, of course, that this versatile meal needs virtually no preparation. All that is required is to just shake the ingredients into the cereal bowl. Or add same to the smoothie maker for pre-packaging the pre and post-workout meals.

The Beginner’s Guide To Bodybuilding Meal Prep And Nutrition

Here’s everything you need to know about bodybuilding meal prep, recipes, and nutrition even if you’re not an aspiring bodybuilder.

If you’ve ever met a competitive bodybuilder or hey, just scrolled through their Instagram feed you probably won’t be surprised to learn that they score their muscular, lean bods through a combo of regimented exercise and nutrition.

To stick with a regimented bodybuilding diet, meal-prepping is key.

Whether you’re a medaled athlete, wanna-be bodybuilder, or just a nutrition voyeur, this how-to guide for bodybuilding meal prep might be useful. Plus, some of the bodybuilding meal prep recipes will make you drool.

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Sample Bodybuilding Diet For Women

Meal 1

  • 1/2 cup of dry oats mixed with water
  • 1/2 cup of egg beaters

Meal 2

  • 1/2 meal replacement packet mixed with water or a protein powder mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
  • 1/2 Tablespoon of Flaxseed Oil

Meal 3

  • 1/2 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 ounces of chicken, turkey, or lean fish

Meal 4

  • 1/2 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 ounces of chicken, turkey, or lean fish

Meal 6

  • Same as Meal 2

What To Consider Before Starting Meal Prep

5 Effective Meal Diets For Muscle Growth

Whether youre a competitive bodybuilder or recreational gym rat, meal prepping might seem like a no-brainer. After all, articulate control of every aspect of nutrition and training is essential for long-term physique development. Before you bite the proverbial bullet, there are some considerations.

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Swiss Cheese Best Cheese For Bodybuilding Taste Wise

Swiss cheese is #2 just because of its taste and way it can be put in with any meal.

Do you want a chicken sandwich? Put swiss cheese on it, it will make it taste like 1000x better. Having literally anything? Put swiss cheese on it.

Or, you can just eat it alone. I frequently have 1-2 slices of swiss cheese before I go to bed. Lets take a look at the nutrition.

  • Calories: 110
  • Fats: 9g
  • Proteins: 8g

Not bad. So you get a pretty decent amount of calories and protein- and its super easy to consume.

As I talked in one of my bigger posts, Dirty Bulking The Secret To Getting Big, part of bodybuilding is being able to actually eat enough food in a day. Its simply impossible to eat 30 grilled chickens a day, its way too hard to eat that much.

Cheese is super easy to eat and digest. And like I said, swiss cheese wont make you like throw up everywhere.

And thats why it is one of the best cheeses for bodybuilding! Its delicious, can be put on anything, and is easy to eat!

Bodybuilder Diet: The Cons

Staying social

Physical health is only one aspect of your overall wellbeing. Its essential to stay social for your mental health. Religiously keeping track of your calories and macros isnt necessary every single day. That said, it can be useful to track your meals for an initial 2-week period, as this is roughly how long it takes to develop a habit. You should then be able to recall protein sources, portion sizes and meal timing without needing to refer to a tracker. If you visit a restaurant with a set of scales in hand, prepare to eat alone in future!

Little flexibility

A diet will only work if you do. So, if you stick to a diet and follow its principles to a tee then you will likely achieve results. This often becomes complicated in the face of overly aggressive, unattainable diets, however. A bodybuilder’s diet is often referred to as the pejorative chicken, broccoli and brown rice approach by critics. Not enjoying food is a key reason why so many people fall off the wagon, so its true that a plain, bland diet is less likely to yield results. Spices, homemade sauces and alternating protein sources are perfectly healthy ways to keep your meals tasty.

Micronutrient maintenance

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Eat Foods That Can Energize Your Body

You can eat healthy foods and supplements that can help to improve your stamina and keep your body ready to take up all the physical challenges during workout. Try having protein supplements, clean carbs, ashwagandha capsule, etc. These dietary supplements and foods will provide you with a boost in stamina and energy.

Different Forms Of Weightlifting Benchmarks

The Best Diet For Bodybuilding?

Finally, energy might be measured in weight on the bar and different issues, too. I usually refer new weightlifters to a listing that Dan John, a distinguished coach and kettlebell guru, wrote a number of years in the past, John contains barbell-based energy requirements weightlifters ought to be capable to put their body weight on. within the bench and deadlift the double and extra practical ones, like holding a plank for 2 minutes and doing an extended bounce from their peak. John additionally contains barbell-free energy rankings, such because the strolling farmers physique weight.

Collectively, these necessities check whether or not a carry is each robust and match. Holding a board for this lengthy requires good core energy sitting in a squat for half a minute, then standing up can solely be carried out with a wholesome posterior chain and robust hips. By together with practical actions that weightlifters do not prepare within the gymnasium, Johns record encompasses an even bigger image of energy than simply weight on the bar.

A number of necessities on the record stand out much more. Along with placing their weight on a bench, weightlifters ought to be capable to sleep with only one pillow and go from standing to sitting on the ground with none help. Neither requirement checks energy or cardio. As a substitute, theyre the barometers of practical well being.

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Bodybuilding Meal Plan: Clean Eating For Beginners

Whether you want to gain weight, lose weight, or just be all-around healthier, the right meal plan can help! If you’ve never tried meal planning before, this beginner’s guide has everything you need to know to get started!

Bodybuilding Meal Plan for Beginners | Bodybuilding Meal Plan for Building Muscle | Bodybuilding Meal Plan for Losing Weight

No matter if your goal is to bulk up, lose weight, or just stay healthy, how you train is only one part of the plan. To produce the best results for your body, pair your training regimen with meal plans that power your toughest workouts and get you closer to your personal goals.â¯

Whether you’re looking for a simple meal plan to lose weight fast or the best bulking foods for a muscle-building meal plan, some things remain consistent: Your workouts will probably feel better with easy-digesting starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. But no matter how you approach details like this, the most important answers to “what should I eat?” and “how much should I eat?” are right here in these healthy meal plans!

Key Points On Bulking

  • The bulk phase the big feed. Bulk it out then lean up with a cut.
  • To smash the bulk phase, you need to train like you mean it and feed like you need it.
  • Bulking isnt about eating as much, of whatever you want. Its about feeding the muscle growth. Check out our top nutrition tips to support your bulking diet.
  • Try the Maximuscle 4 week bulking diet plan.
  • Packing on lean muscle is tough for even the most seasoned athlete. Not only does your training have to be strict and well-structured around hypertrophy, your diet also needs to support your body as it grows.

    To help themselves grow, most bodybuilders will perform a bulking and cutting cycle. The bulking stage focuses on packing on as much mass as possible. Time frames vary, but the plan below is for a four-week bulk perfect for adding extra mass before a holiday.

    However, to pack on size you need to be eating healthy food, and a lot of it. To help, use an online calorie calculator to work out what your calorie maintenance is which is the calorie intake you need to eat each day to maintain your weight. This will vary based on your height, weight, age and activity status. Typically, the guidelines state 2500 calories for men and 2000 calories for women. But in addition, youll need to add extra calories to ensure that you are feeding the growth. You should start with a surplus of +20%, .

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    Research And General Acceptance

    The bodybuilding diet is generally accepted by the medical and bodybuilding communities as being safe and effective in helping increase muscle mass and decrease fat. There is no general acceptance on the exact ratio of protein, carbohydrates, and fats.

    Protein is considered the basic nutrient in repairing muscle that is broken down during weightlifting and for muscle maintenance and growth. The recommended dietary allowance per day for protein is 0.8 g/kg. However, research shows that a greater amount of protein is needed for weightlifters. Depending on a persons level of activity, the amount of protein needed for a bodybuilder is greater than the RDA, but not more than 1.5-2 g/kg. Research indicates that muscles double the rate of protein synthesis following exercise and remains elevated for at least 24 hours.

    The amount of carbohydrates in a bodybuilders diet can range from 4060 percent, but such levels are not necessarily effective. An inadequate consumption of carbohydrates can have a negative effect of exercise performance and duration. Other studies have shown that the dominant factor in weight loss is a reduction of calorie intake. There has been a great deal of research on bodybuilding nutrition from the 1980s forward.

    Bodybuilding Diets: An Overview

    Top Five Foods That Help Build Muscle

    As youve seen, bodybuilding diets are unique for different people and depends upon their dieting goal. Some bodybuilding diets are ideal for muscle gain. Others are optimized for women. And a few help burn fat without losing muscle mass.

    You can take this information and tailor your own bodybuilding diets that suit your unique needs.

    Remember, what works best isnt a particular food or routine, but the habit of systematically following your own eating plan, formulating a bodybuilding diet that includes all essential ingredients for muscle gain.

    Body fat calculators are helpful in keeping track of your calorie intake and recording your progress towards weight and muscle gaining goals. Meal plans that are drawn from lists of allowed bodybuilding food will avoid the boredom of routine, while delivering all nutrients necessary for muscle building.

    All bodybuilding diets will work if you follow them correctly. If youre having trouble designing your ideal bodybuilding diets, use the models available in programs like

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    A 5-day training and diet guide to help you get shredded – not in 5 days, but it’s a start to get you on the right foot. This is no sciency mumbo jumbo – this is what to eat and how to train. This is based on a 45% carbs, 35% protein, and 20% fat, and is designed for a 215 lb male.

    Fat loss requires a calorie reduction through diet and through exercise. Determine your needs, and multiply by 20% to cut back.

    Last week, I discussed some “must do” tips to lose fat combine those tips with a fat loss program, such as this, and you’ll be on your way.

    Whats The Absolutely Best Bodybuilding Food

    Bodybuilding depends on a foundation of eating right. When you eat bodybuilding food, your system will respond appropriately. While there are many types of bodybuilding food that are popular and tasty, only a few are absolutely essential to include in your diet for bodybuilding.

    Among the best bodybuilding food items are:

    • Egg whites
    • Sweet potato
    • Asparagus

    But theres one bodybuilding food thats head and shoulders above the rest and that is filleted salmon.

    What makes salmon so special?

    Well, in addition to having a lot of protein, salmon is also rich in fat. With many people adopting bodybuilding diets that are low fat, bodybuilders are often fat deficient. Including fresh salmon in your muscle gain diet can get healthy fats back into your body.

    For the best bodybuilding food, Atlantic salmon is quite inexpensive. It should be orange and non-smelly when fresh. Remove all bones and bake it in a preheated oven for 10 to 15 minutes. A serving has 12 grams of fat and provides around 200 calories.

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    The 8 Best Bodybuilding Vegetables

    In a diet planned for body building, vegetables are often overlooked. Body builders usually focus their attention on getting protein necessary to build body mass from meat and supplementary proteins. However, many people don’t know that vegetables are essential components in any body builders diet. Not only do they provide you with necessary vitamins, but some vegetables can also completely substitute meat with their high protein content.

    Here are 8 of the best vegetables for bodybuilding that you should try in your diet.

    Carbs 30 g
    Protein 36 g

    Soybeans are among the best vegetables in terms of protein content. One cooked cup of soybeans contains 28 grams of protein. Which is equivalent to the protein content in a 150 grams of chicken. While some people claim that the protein contained in them are not as high quality as other meat-sourced proteins, soybeans remain an excellent choice if you are looking for a vegan or vegetarian diet.

    However, this is not the only nutritional value you can possibly get from them. Soybeans are also high in insoluble fibers which are good for healthy digestion, as well as unsaturated fats which are good for your cardiovascular health.

    Carbs 10 g
    Protein 11 g

    Edamame are basically immature soybeans. Similarly, they are a great source of muscle building protein if youre into a vegetarian diet. Otherwise, you can combine them with your choice of meat to get your recommended 30 grams of protein per day.

    Carbs 20 g
    Protein 9 g

    What You Need To Know

    The Best Vegan Diet For Bodybuilding

    People who exercise have different requirements for macronutrients and calories because the more you exercise, the more energy that is required. This also applies to casual exercisers, but not necessarily to those who are trying to lose weight.

    The bodybuilding diet is not an ideal eating plan for those who are overweight since additional calorie consumption is key to the program. However, strength training can still be incorporated into a healthy weight loss program. When the body starts to break down fat and build muscle , weight training can help maintain muscle while losing fat.

    For those looking to build muscle, how much you gain, how quickly, and with what definition is largely determined by your workout routine and frequency as well as genetics and age. But everyone at almost any age should be able to gain some muscle and strength with weight training.

    Another crucial element of the muscle-building process is proper nutrition. To build muscle and maintain a low percentage of body fat, you could follow this typical bodybuilding diet protocol:

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    Cheap Bodybuilding Foods To Build Muscle On A Budget

    Meeting your daily muscle building nutrition needs to pack on size and strength might seem like a daunting task if youre on a tighter budget.

    Fortunately, putting together a healthy and well-rounded cheap bodybuilding diet is perfectly possible as long as you plan things out properly.

    Whether youre a broke college student with minimal cash to spare or are just looking to reduce your grocery bill and save a few bucks, this post will cover a list of 20 cheap bodybuilding foods you can base your nutrition plan around.

    Well break it down into 3 categories by going over various cheap sources of protein, carbohydrates and fats to consider, along with a brief description for each.

    Pair these food sources up with some low calorie condiments of your choice and youll be all set.

    Lets get started

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