10 Step Bodybuilding Diet Action Plan
Most people will be fine if they drink about one gallon of water per day. Ham 2 slices whole-grain bread with 2 oz. Ya gotta eat, so you might as well fill your tank with premium. Just follow the guidelines below and you'll be golden. A double whammy that will impede your progress and hurt your health. His bodybuilding diet calls for calories per day for weight gain.
SET YOUR GOALS
Mind you this is only a temporary routine. I recommend walking on the treadmill. As you get in better shape increase duration, but start off at 20 minutes slowly building up to minutes. If this seems like a lot of work it is but as I tell my clients if you can't stay motivated, stand naked in front of a full length mirror, if you don't like what you see this should be motivation enough. I will go a lot deeper into fat loss but here we are just beginning.
Tim is a competitive bodybuilder who has been competing for decades and now offers his take on training and diet! View all articles by this author. Barbell Bench Press - Medium Grip. But he's got no idea what his LBM is. Let's help him out. Now, Sammy just needs to estimate his body fat percentage.
Freddy Fatts tips the scales at a not-so-solid lbs. We'll figure out just how much of that weight is solid by calculating his LBM. Now, all Freddy has to do is get a rough idea of his body fat percentage.
Your protein intake should be 1. This may be considered "low" by some of the more hardcore "bros" out there, but both research and anecdote back up these numbers.
In fact, research suggests that this may be more protein than is necessary to maximize muscle gain or preservation, or minimize muscle loss. His bodybuilding diet calls for calories per day for weight gain. Calculating his protein intake using 1. His bodybuilding diet calls for calories per day for fat loss.
However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans , while some do better with high fat, low carb meal plans. A quick recap — Sammy Smalls is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbohydrates.
We'll calculate fats first. A quick recap — Freddy Fatts, is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbs. We'll deal with fats first. Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates.
If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning. A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up.
All of the remaining calories will be fulfilled by carbohydrates. A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day. All of the remaining calories will come from carbohydrates. This step concludes the "big picture" view of the bodybuilding diets.
The next steps cover the details Pre- and Post-Workout Nutrition. Just follow the guidelines below and you'll be golden. Pre-Workout Guidelines — Sammy Smalls weighs lbs. Multiplying his bodyweight by 0.
Post-Workout Guidelines — Multiplying his bodyweight by 0. In summary, Sammy should eat 35 grams of protein and 70 grams of carbs for an ideal post workout meal.
Pre-Workout Guidelines — Freddy Fatts weighs lbs. Note that Freddy can only eat grams of carbs per day, and he's already down by 46 grams just from pre-workout carbs. So, we'll find Freddy's carbs by multiplying his bodyweight by the minimum 0. In summary, Freddy should eat 46 grams of protein and 46 grams of carbohydrates for an ideal post-workout meal.
Contrary to bodybuilding diet dogma, there is no magic number of meals per day that you must eat. If you prefer eating 7 small meals per day, then by all means, go for it.
I personally find preparing and eating meals to be tedious, so I squeeze my calories into larger, more satisfying meals depending on the day. Eat Mostly Healthy Foods. The majority of your food should come from healthy food sources, in order to fulfill your calorie and macronutrient requirements, as well as your vitamin and mineral needs. Check out the muscle building foods page to discover the most nutritious foods to eat for a successful diet.
Note that I said to eat mostly healthy foods. Although there are many healthy foods that taste good, you probably have a not-so-healthy favorite food pizza or subs for me. I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis but still hit your calorie and macro goals. This advice may go against the hard-headed, all-or-nothing mentality that is common with the "hardcore" crowd. But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:.
How to Stay Hydrated. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet. Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight.
Some basic tips and guidelines for proper hydration include the following:. You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience. Sammy Smalls is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs. When he checks his weight, he's barely gained any weight — half a pound if he's lucky.
There's no need for Sammy to worry. That means he should eat calories per day for the upcoming week. Freddy Fatts is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 49 grams of fat, and grams of carbs. When he checks his weight, he's barely lost any weight — half a pound if he's lucky. There's no need for him to fret.
All ten steps are very important to building your custom-tailored nutrition plan. However, the bare minimum that you should take away from this page are the following underlying bodybuilding diet principles:. Consistency is Key to Victory. This wraps up the ten fundamental steps of making your perfect bodybuilding diet. It may take a little time to get used to and a couple of cycles to find what works best, but just stick with it and it will soon become second nature.
Be consistent with your diet plan and the new and improved body will follow suit. My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!
Save my name, email, and website in this browser for the next time I comment. I think 40 grams of protein is ok… I eat vegan and I do very well eating less than 40 grams of protein a day from vegetables sources. I subscribed to your newsletter and have yet to receive the page document that was promised. Or it could be an issue on my end. I appologize for the delay in getting the ebook — I realized earlier today that there was an issue with the autoresponsder settings for my mail service i.
I fixed this a few hours ago, so you should have received a copy. Thank you very much for your article, it is great. However, I have a question. In you example, he is supposed to eat grams of carbohydrates per day. How can he eat that amount? If Sammy was going to go ahead with the diet shown in the example, and eat grams of carbohydrates per day, then he would have to also include other foods in his diet that are carbohydrate-rich. I calculated a diet for myself using your formula but should I eat the same amount of macronutrients on non workout days?
I will continue to do this throughout the upcoming weeks and will intermix these plans with some ideas for weight loss too. Eating calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes. Keep your eye on that mirror; there's no better way to monitor your gains. He is a Registered Dietitian.
View all articles by this author. Weight Gain Meal Plan: Dried Cranberries or raisins. Flaxseed Oil cinnamon flavored flax oil works well with oatmeal too. Fruit with 1 tbsp natural peanut butter. Egg Salad on 2 whole-wheat pitas. After Dinner Snack Macros: