How to Create a Bodybuilding Diet


When you want to shape your body perfectly and look like a champion, you will need to eat the correct things at the correct time, in the correct way. To do this, you need to have a lot of necessary information that will help you shape your diet to your life, but it will also help you maximize your results. Let’s start.


#1: Understanding Macro-Nutrients

First, you need to understand macronutrients. For this, I would suggest getting a dietary handbook which will encompass the macronutrient values as well as the calorie counts of the most popular foods. This will help you get a grasp on your needs which will in turn make it easier for you to create your own diet around them.


CARBOHYDRATES are one of the three main macronutrients. It’s used as fuel and burned up to produce more energy to make sure you can do everything you set your mind to. If you don’t eat enough carbohydrates, your body will still need the energy and it will look for it in other places, such as your muscles where muscle protein will be broken down into glucose and utilized as energy. Not eating the required amount of carbohydrates will impede you on your way to an awesome body because it interferes with the muscle-building process. First, it makes your body disintegrate muscle tissue for energy which makes you weaker, and it stops you from reaching your maximum, in both intensity and contractions while you’re working out.


PROTEIN is the one macronutrient that actually builds muscles. If you want to keep yourself in the anabolic state, which creates, and maintains your muscles, you have to have a constant positive nitrogen balance, which is the necessary circumstance for muscle growth. If you want to keep your nitrogen balance good, you have to give your body the necessary amount of protein every few hours during the day. Protein should be consumed five or six times daily, with 150 to 180 minutes apart for optimum results. The general rule is if you’re a bodybuilder, you will need to eat a gram of protein for every pound that you weigh. If the scale shows 180 pounds of weight on you, you need 180 grams of protein per day. If you’re not a bodybuilder, you will need a bit more – one and a quarter gram for every pound of bodyweight, which means that if you weigh 180 pounds, you will need 225 grams of protein per day.


FAT is a good source of energy, even though it gets a lot of flak. Your body can either use it directly as an ingredient in your food, or it can store it for later use. When you’re running low on energy, the body will use up fat in your fat storage places. The most effective way of burning fat is constant, low to medium intensity aerobic exercises. Note that this is not bodybuilding, which is an anaerobic activity. The difference is that anaerobic activities have less need of oxygen because they are really high intensity movements performed much faster. Also, fat helps keep your skin healthy, provides a cushioning effect to your organs, assists in joint movement and has a part in absorbing some types of vitamins. As much as fat is discredited in bodybuilding, your body can’t function without it.


#2. Macro-Nutrient Ratio

Second, you need to calculate how much of each macronutrient you should eat. The percents that you should strive to achieve in your diet are 15% to 30% protein, 10% to 20% fat and 60% to 65% carbohydrates. This is only valid if you want to grow your muscles or maintain your current form. If you want to lose excess fat, cut your fat intake under 15%. Most bodybuilders eat 15% to 20% of their calories in the form of fat.

  • Protein comes in many different forms. Some great sources are fish, chicken and turkey breasts, red meat without any fat or eggs, which you can prepare with 4 egg whites and just one yolk. Don’t worry, you won’t be throwing away valuable material – your yolks contain all the fat in an egg, while more than half of the protein is in the egg white. However, the yolks also contain some essential nutrients which are only found in them, and you will need to throw in one yolk to every 4 whites. If you can’t get protein quickly enough for some reason, you could also drink a protein shake which will provide you with the adequate amount.
  • Carbohydrates should be the main part of your meal. Out of your daily carb intake, you should eat 70 to 80 percent from complex sources such as beans, potatoes, brown rice, oatmeal, broccoli and other fibrous vegetables. This is because complex carbohydrates are better than the simple ones such as honey, corn syrup or plain sugar, because the simple sugars burn up too quickly and release a quick injection of glucose in your blood. Instead, complex sugars the creation of extra insulin is reduced to a minimum and enzymes that store food into fat are blocked as well. Also, you should try to choose natural or whole foods to get your carbs, because the processed sources will have a ton of sugar in them and barely any fiber.
  • Don’t worry about fat – it will also be in the protein you eat in your meals and you will meet your requirement like that. Don’t eat something especially for the fat, most of the time it’s gross and you wouldn’t need it.


#3. Water Works – Drink More Water

Third, you need to drink more water if you want to be a bodybuilder. Water helps you with your metabolic processes, including the metabolizing of fat as well as using materials to produce energy. Without enough water, your organism simply won’t have enough material to create new protein, so when you’re on a high protein diet, remember to drink a lot of water because of its dehydrating effects.


If you want to find out how much water you should drink, take your bodyweight in pounds and multiply it by 0.7. The resulting number will be the number of fluid ounces that your body requires to function normally. If you weigh 250 pounds, you should drink 175 fluid ounces of water per day. A pint is 16 ounces and a gallon is 128 ounces, so when you spread it out during your day you should be fine.


I would suggest avoiding any alcohol as it just fills up your body with unnecessary and unusable calories while simultaneously dehydrating your body. If you really need something other than water, I suggest getting some natural fruit juices, but keep record of their calories so that you don’t overdo it. Alternatively, you could drink up to three cups of tea or coffee every day without any negative consequences.


#4. Manage Your Eating Schedule

If you want to be a professional bodybuilder, or even an amateur one, you won’t be happy with the standard meal schedule with three meals per day. Your muscles will grow best when given the correct macronutrients every 150-200 minutes.


This is because if you put more or less material than needed in your body, it will take some and leave the excess, which means you’re wasting food, or if you put in less than it needs, it will utilize it perfectly and get the rest from your fat stores. Also, if you eat multiple times, your blood sugar levels will be stable, your energy levels will stay high, your fat metabolizing processes will quicken and your glycogen storage will improve as well. If you want to be a bodybuilder, you have to give your body what it needs all throughout the day. If you don’t, you will enter catabolism and you will actually lose muscle by not eating.


This means that your new meal schedule is your new best friend since it means that you can keep your body in the anabolic state, keep yourself fed and ready for all challenges at all times. The anabolic state happens when your body has a positive nitrogen balance, so make sure to keep that.


#5. Building the Diet Plan

In order to make yourself a new meal schedule and a new diet, you need to know how many calories you need to eat for maintaining whatever type of body you have right now.


Nevertheless, if you want to put on more muscle, you have to eat more calories than the amount needed for maintenance. We all have different speeds at which our metabolisms operate and they depend on a lot of things including your activity levels, your ratio between body fat and muscle and so on, which means that you can’t just give a common indicator that two people weighing the same will process their food the same.


Here is a meal plan that you might think about implementing – note that this is just an example and you can switch it up according to your needs.

MEAL 1: 5 ounces of oatmeal, 2 slices of wheat toast, 4 egg whites, 1 yolk, 1 banana and a multivitamin pack.
MEAL 2: one orange, one whey protein shake with non-fat milk or juice.
MEAL 3: 3.5 ounces of mixed veggies, 3 ounces of skinless chicken breast, 7 ounces of baked potatoes or 3.5 ounces of rice and a gram of vitamin C.
MEAL 4: a whey protein shake with non-fat milk or juice.
MEAL 5: 10.5 ounces of baked potatoes, 7 ounces of extra –lean beef, 3.5 ounces of mixed veggies and a gram of vitamin C.
MEAL 6: 5 ounces of oatmeal, 4 egg whites and one egg yolk.


If you want to get your calories right, count them for a week with this program and calculate how many calories you ate that week, while realizing that you became lighter, heavier, put on muscle or fat and the state of your energy levels. After that, grab your nutrition handbook, put them together and divide that number by seven, which will give you the number of calories you ate per day to get the result you got after the one week.


If you just maintained your weight throughout the week, and you want to put on more muscle, put 400 more calories in your daily calorie count and put them in the diet plan as well. Also, make sure that you have your ratios of protein to fat to carbohydrates right because you will need to have a little bit of everything.


If you want to lose weight instead of gaining it, just subtract 400 calories from your daily calorie intake and you should be dropping one to two pounds per month.


If you really want to pack on more muscle on your frame, you shouldn’t add more than 400 calories – this is a trap.


If you start eating an extra 600 calories, they will just go to fat instead of going to your muscles.


If a month has passed and you still have less than a pound gained, only then and under no other circumstance do you raise your intake by another 300 calories. This means that you will be eating 700 extra calories on top of your daily calorie maintenance limit. Make sure to follow the rest of the advice in this article to get the ratios right.


#6. Meal Timing

Get your timing together! Your meal timing is the most important thing to watch out for – it will determine if your muscles will grow or the nutrients will go somewhere else. However, the most important meal of the day is not breakfast, as it’s so famously known, but the post-workout meal instead.


After a hard hour or two of training, your body goes into absorption mode, which means it will grab and utilize anything you give it, and especially carbohydrates and proteins. If you don’t eat within 45 minutes after ending your training session, you risk having a negative nitrogen environment in your body which means you will be entering the catabolic state, which will impede your progress and recovery, leaving you hungry, weaker and exhausted. Catabolism will break down your muscles to use the protein as energy, so you have to make sure that it doesn’t happen.


Also, you want to watch for the pre-workout meal, which is an hour to an hour and a half before starting your training. The most important part here is to not overeat. You only need just enough carbohydrates and protein to keep your body out of the catabolic state, where it will break down your muscles for energy.


However, you want to watch for your breakfast as well. When you wake up, you generally have to consume some calories – this is because your body needs something, anything to get it started in the morning, which is why you need to tweak your meal plan to fit this. If you want to start your bodily metabolic processes at all in the morning, you will need to eat some food, right?


#7. Supplementing

If your meal plan is decent, you don’t need to buy any special supplements. Nevertheless, it’s okay to buy some specific supplements to make your meal plan even better and more effective. Some of these are multivitamin or mineral packs, some C and E vitamins, protein shakes or meal replacements. Multivitamin and mineral packs will help you with deficiency in any vitamin or mineral, but you will need to buy the ones that have at least a gram of vitamin C in them, with 50mg of vitamin B complex and 400 units of vitamin E. These are very important because each vitamin performs a great number of functions in your body. For example, vitamin C will help you recover after a workout, but it will also prevent any infections in your body. This is exactly why there is extra vitamin C in the meal plan presented earlier.


I know that cooking six meals per day is exhausting and it doesn’t seem like you have time for anything else, but that’s what protein shakes and meal replacement powders are for! If you’re at work, you probably don’t have time to cook, but you can probably find a minute to mix your shake or MRP. Not only are they convenient, but they’re also very nutritious – they give a much better balance of amino-acids which means that your body will digest them more quickly and more efficiently. You can even drink a few small shakes during the day, which will help you get more protein out of your regular protein food sources. You can even make shakes on the go, and if you’ve never tried them, they will give you the best feeling, in according with your recent protein sources and amounts.


In the six-meal plan, meals two and four are protein shakes, so if you consume it this often, I strongly suggest you get some protein shakes with casein and whey protein as its two main constituents. It’s very elementary – if the quality of the protein source is high, the muscle growing benefits will be high as well. If you keep to this six-meal plan, you will put on a pound or two of muscle on your body every four weeks, but you have to be absolutely consistent about it – no skipping meals or drastically changing up components. If you want your body to look better, stick to what the script says and keep sticking to it until you see a difference in the mirror.


All in all, you can have your perfect body, but you just need to work very hard for it. Here are a few final tips to make sure that you run the full course:

  • Your training and diet go together. Each relies on the other to get the best progress.
  • You will need a nutrition book that will tell you about the numbers of calories and calorie counts of common foods, including macronutrient counts.
  • You will need to calculate your daily caloric maintenance number and then add 400 calories to that if you want to put on more muscle.
  • Your calories should be 60 to 65 per cent carbohydrates, 15 to 30 per cent proteins and 10 to 20 per cent fats.
  • Your carbohydrates need to come from natural, complex sources.
  • Protein shakes can be a lifesaver and you should absolutely supplement with them.
  • All of your meals need to have protein and carbohydrates. Fat will usually come with the rest of the food, so don’t worry about adding it in separately.
  • You will need to eat five or six meals every day to keep yourself going at all times.
  • You need to eat a gram of protein for every pound of bodyweight.



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