The basics of a bodybuilding diet
To view the full article, please visit the original article over at our bodybuilding blog.
Let me start this post off by saying that nutrition is the key to everything to this sport. I don't care how hard your workout, or how much cardio you do, if your nutrition is sloppy you won't see any results. That being said, nutrition is actually one of the hardest things to plan. There are generally two types of phases in a bodybuilder's diet:
The offseason diet
This basically refers to the "mass building" stage, where a person will generally consume a surplus of calories in order to build muscle.
The pre-contest diet
This, like the name implies, refers to stage where the builder will take off the extra fat he put on during the offseason in preparation for the contest. However, not everyone doing a diet will be going into a bodybuilding show. Although not technically considered a pre-contest diet (it is a contest for some people :P ) , some people just want to diet to look good during summer, photo shoot, etc. It all the same principle.
The main factors of a diet
The main things you have to plan out are:
Protein is the main building block of muscle. It is used by our bodies to repair broken muscle tissues into stronger versions. Having enough protein in your body means your body is able to create new muscle, this is called Anabolic stage. When your body doesn't have enough protein, it actually cannibalizes itself for energy, this is called Catabolic. You obviously want to always be in an anabolic stage, therefore, your diet should be planned out so that you eat a meal every 3 hours. Some good choices for protein are turkey, fish, chicken, lean beef, low fat fairy, etc.
Carbohydrates have recently gotten a stigma in our society. Carbohydrates are the number 1 blame for fat gain. While this is true in some cases, you have to understand that carbohydrates are the preferred fuel source for your body. There are types of carbohydrates, complex and simple. Simple carbs are what you find in sugar, cakes, soft drinks, etc. Simple carbs have been processed to enhance taste are not good for your body. What you need are complex carbs. Complex carbs digest slower than simple carbs and are typically found in foods such as oats, rice, potatoes, whole grains, etc. The key here is regulation, eating too much will lead to fat gain, while too little will lead to loss of energy. Fruit like banana and apples are also a good source.
Calories are the way energy is measured. Calorie intake depends a lot of how active you are, and how much you weigh.
Fats are composed of building blocks called fatty acids, and are a very dense source of energy. Fats are needed to keep your body's hormone levels at a correct balance. Fats you should eat are flaxseed, canola oil, olive oil, etc. Fats you should avoid ar processed oils, butter, etc.
Supplements like protein shakes and multi vitamins are useful to reaching your intake goals.
To find out the amounts you need to take, you can use the formulas below or search for an automatic calculator in Google.
Offseason
You should consume 1.5 grams of protein for pounds of bodyweight, 2-3 grams of carbohydrates per pound of bodyweight, and 800-1200 calorie surplus over your maintenance level. To calculate your maintenance level, use this tool. Fats should be limited at all times.
Pre-Contest
The pre-contest diet is a little more complex and can't be stated with static numbers since there are so many different approaches, but it is safe to say that all types of diets will lower calorie below maintenance and lower carb intake as well.
Here are a few articles explaining pre-contest diets:
(In order to view the links, please visit the original article. This is done due to restrictions on ArticleBase)
A Trick For Getting Ripped Quick!
the Complete Idiot's Guide To Dieting. - Joel ...
Bodybuilding Introductory Guide To Bodybuilding Diets
Step By Step Keto Diet Plan!
Other helpful links:
(In order to view the links, please visit the original article. This is done due to restrictions on ArticleBase)
The Unofficial Guide to Fast Food
Recipes
Pre, During, & Postworkout Nutrition
Remember: Abs are made in the kitchen, not in the gym!
Let me start this post off by saying that nutrition is the key to everything to this sport. I don't care how hard your workout, or how much cardio you do, if your nutrition is sloppy you won't see any results. That being said, nutrition is actually one of the hardest things to plan. There are generally two types of phases in a bodybuilder's diet:
The offseason diet
This basically refers to the "mass building" stage, where a person will generally consume a surplus of calories in order to build muscle.
The pre-contest diet
This, like the name implies, refers to stage where the builder will take off the extra fat he put on during the offseason in preparation for the contest. However, not everyone doing a diet will be going into a bodybuilding show. Although not technically considered a pre-contest diet (it is a contest for some people :P ) , some people just want to diet to look good during summer, photo shoot, etc. It all the same principle.
The main factors of a diet
The main things you have to plan out are:
- Protein intake
- Calorie intake
- Carbohydrate intake
- Fats
Protein is the main building block of muscle. It is used by our bodies to repair broken muscle tissues into stronger versions. Having enough protein in your body means your body is able to create new muscle, this is called Anabolic stage. When your body doesn't have enough protein, it actually cannibalizes itself for energy, this is called Catabolic. You obviously want to always be in an anabolic stage, therefore, your diet should be planned out so that you eat a meal every 3 hours. Some good choices for protein are turkey, fish, chicken, lean beef, low fat fairy, etc.
Carbohydrates have recently gotten a stigma in our society. Carbohydrates are the number 1 blame for fat gain. While this is true in some cases, you have to understand that carbohydrates are the preferred fuel source for your body. There are types of carbohydrates, complex and simple. Simple carbs are what you find in sugar, cakes, soft drinks, etc. Simple carbs have been processed to enhance taste are not good for your body. What you need are complex carbs. Complex carbs digest slower than simple carbs and are typically found in foods such as oats, rice, potatoes, whole grains, etc. The key here is regulation, eating too much will lead to fat gain, while too little will lead to loss of energy. Fruit like banana and apples are also a good source.
Calories are the way energy is measured. Calorie intake depends a lot of how active you are, and how much you weigh.
Fats are composed of building blocks called fatty acids, and are a very dense source of energy. Fats are needed to keep your body's hormone levels at a correct balance. Fats you should eat are flaxseed, canola oil, olive oil, etc. Fats you should avoid ar processed oils, butter, etc.
Supplements like protein shakes and multi vitamins are useful to reaching your intake goals.
To find out the amounts you need to take, you can use the formulas below or search for an automatic calculator in Google.
Offseason
You should consume 1.5 grams of protein for pounds of bodyweight, 2-3 grams of carbohydrates per pound of bodyweight, and 800-1200 calorie surplus over your maintenance level. To calculate your maintenance level, use this tool. Fats should be limited at all times.
Pre-Contest
The pre-contest diet is a little more complex and can't be stated with static numbers since there are so many different approaches, but it is safe to say that all types of diets will lower calorie below maintenance and lower carb intake as well.
Here are a few articles explaining pre-contest diets:
(In order to view the links, please visit the original article. This is done due to restrictions on ArticleBase)
A Trick For Getting Ripped Quick!
the Complete Idiot's Guide To Dieting. - Joel ...
Bodybuilding Introductory Guide To Bodybuilding Diets
Step By Step Keto Diet Plan!
Other helpful links:
(In order to view the links, please visit the original article. This is done due to restrictions on ArticleBase)
The Unofficial Guide to Fast Food
Recipes
Pre, During, & Postworkout Nutrition
Remember: Abs are made in the kitchen, not in the gym!
Source...