The Bodybuilders’ - Bodybuilding Diet Plan

Learn the right way to build strong and lean muscle. It is a well-known fact that protein is of utmost importance for both bodybuilding and weight loss. The internet is full of bodybuilding advice and weight loss secrets that can leave anyone baffled. But bodybuilding is simply just about how human muscles function and how metabolism functions and all of it can be explained through Biology and Chemistry.

Balance Calories and Protein
Do you know the number of calories your body needs to carry out the day’s activities actively? Building extra muscle will require more activity and also more calories. We are not suggesting you to overeat, but getting the fair amount of calories is just as crucial as getting protein.
Generally, you should increase your calorie intake by 15 percent, but it may vary for different persons. Once you have found out the number of calories you need to increase, follow the diet plan with increased calories for at least two weeks.
Observe how your weight fluctuates and check improvement in your muscle strength. If you observe weight loss and lower than expected improvement in your muscle, you should increase the calorie intake. If your calorie intake is not sufficient, your body begins burning protein instead of carbs or fat, which can be very bad for bodybuilders.
Further, if you want to shed some pounds, decrease your calorie intake by 15 percent and see how it works out. You may want to increase your calorie intake you if feel your muscles are losing strength or not improving as expected.
At the same time, you should cut down sugar completely and reduce your fat intake. If you want to build bulk you can increase your fat intake to up 30% of your diet. If you want to lose weight, you should reduce your fat intake to 15%. If you only want to build muscle and maintain fat, you may keep your fat intake between 20 – 25%.
Now, it comes down to protein. The protein intake of 1.8 – 2.2 grams is good enough for most bodybuilders. These requirements will vary from person to person and your body type.

Ensuring a Healthy Diet
Several diets have become popular recently including the Paleo Diet, Atkins diet, and South Beach Diet. The general idea of all diet plans is to meet all the nutritional requirements of the body. Prevalent diets in many different countries focus on the same.
It’s recommended to build a custom diet plan that takes you towards your goals and avoid following a diet that is too stringent and difficult to follow. The harder the diet, more likely you will be to cheat on it and ruin your days of discipline and hard work. To summarize, your should–

  • Reduce the intake of fats, especially saturated fat and trans fat, and other harmful ingredients like salt, cholesterol, sugar, and alcohol.
  • Drink plenty of water all day long.
  • Increase fruit and vegetable intake such as beans, broccoli, green vegetables and also include nutritious nuts and seeds in your diet.
  • Include lean meats and eggs in your diet.

Meal Timings

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Meal-timing is crucial. For example, your body needs energy when you are working out and for that reason, you should fuel it with carbs before you begin the workout. What matters here is how many hours before your workout should you have your meal.
You should have a carb-loaded meal 3 – 4 hours before your workout to improve your workout performance. You may take a smaller meal half an hour before your workout. It is recommended to experiment with the amount and type of food you should eat before the workout. This is because everyone’s body reacts differently to different types of food like fruits, milk or protein shakes.
During the workout, you should include drinking water as needed or sports drinks if you are working out in excess or for long durations.
Post workout meal much more crucial because the recovery of your muscles depends on what you eat in post workout. You should focus on refueling the body and giving sufficient nutrients that help rebuild muscle.
In your post-workout meal, your focus should be taking in protein to begin recovery. It is the protein that rebuilds any tears in muscle cells and makes it stronger for the next session. Carbohydrates are just as important. You should eat carbohydrates as per your workout intensity.

Nutrition for Bodybuilding

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People who work out have higher energy requirements than average people. Supplements compliment workout routines and help people achieve their workout goals much quicker. These supplements are created to increase nutrient absorption in the body.
Protein such as whey protein contains essential amino acids which are absorbed quickly by our body and aid muscle build-up. Whey protein is also helpful in losing body fat.

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Creatine supplements help muscles recover quickly after an intense workout. They further aid building lean muscles and improve the overall strength of the muscles. Some other important supplements include anabolic promoting supplements which are widely used to increase performance, while supplements containing BCAAs, Citrulline, D'Aspartic Acid and Glutamine boost the immunity of the body.

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Consistent diet following is the key to the success of any diet plan. There will obviously be variations and adjustments in your bodybuilding diet in the beginning but once you decide what diet works best for you, you should stick with it and follow it with devotion. It is important to not be too hard yourself and make a diet plan that you can stick too easily. You can make it more stringent as your progress towards your goals. The bodybuilding diet is not rocket science. Diet plans produce results differently for different people. While for some people effects may show within 2 weeks, for others it can take upto a month. It is important to be patient and consistent with the diet plan to see result.

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