If you are training to build muscle mass, you probably already know that just exercise is not enough and must be combined with a targeted diet. A bodybuilder meal plan helps you build muscle and lose weight as long as you can combine it with an adequate exercise regimen. The goal is to follow a diet rich in protein and fiber, low in carbohydrates and fat. This type of diet also involves eating much more often. Read on to learn more.
Steps
Part 1 of 3: When to Eat
Step 1. Have a good breakfast
Many argue that this is the most important meal of the day, but for a bodybuilder this is especially true, as it is the first meal after 8-10 hours of fasting. Take the time to have a good breakfast every day.
- Eggs are a typical element of a good breakfast and, fortunately for bodybuilders, egg white is one of the best foods to eat at this time of day, because it is rich in protein. Skip the yolk and eat the egg white with a little oatmeal, for a tasty breakfast that is perfect for your body at the same time.
- If you don't have the time to make yourself a big breakfast, protein-enriched cereals or even just a protein shake are fine. In any case, avoid sugary cereals.
Step 2. Eat more meals
For bodybuilders, the ideal is to have six small meals, rather than the traditional three or four.
- Eating more often allows the muscles to store more carbohydrates, the energy reserve called glycogen, which promotes the growth of muscle mass.
- Frequent meals allow your muscles to more often assimilate the amino acids they need to repair the damage caused by hard training.
Step 3. Also drink fluids between meals to supplement nutritional values
In addition to eating, you also need to make sure you drink protein shakes between meals.
These drinks allow you to get a generous dose of essential amino acids that help fight the craving for junk food, which is quite typical
Step 4. Have a snack before bedtime
This prevents you from eating some unhealthy snacks in the middle of the night. Also, if you eat the right foods, you reduce the chances of muscle catabolism, which is caused by over-training and weakens the body and immune system.
For your evening snack, choose foods rich in micellar casein; this nutrient is often found in protein shakes, but you can also get it through cottage cheese. Add some almonds to supplement essential fats
Step 5. Never skip meals
Athletes should never skip them, because the body needs the nutrients found in food to build muscle mass.
If your daily tasks prevent you from planning when to eat, get a small cooler to store a meal or two in and keep it with you at all times
Step 6. Set up your routine gradually
It is not easy to suddenly switch to this diet and get used to all these changes. Some people recommend following a bodybuilder diet gradually, over a period of about 4 weeks.
- During the first week you should eat the usual 3 meals, gradually starting to integrate new habits, closer and closer to those described in the second part of this tutorial. In the first week, you should also start taking protein powders and increase your calorie intake.
- Add a daily meal each week, up to six a day. Many people find this gradual transition much easier.
Part 2 of 3: What to Eat
Step 1. Eat lots of protein
By now it will probably be clear to you that the bodybuilder's diet is very high in protein. Specifically, you should have around 40 grams of it with each meal.
- Among the dishes rich in proteins we mention: tagliata, rump, salmon, chicken breast and pork fillet.
- If you're a vegetarian or vegan, it doesn't mean you can't eat like a bodybuilder. In fact, there are more and more vegans who undertake this physical activity. Vegan dishes that replace meat include soy (and other legumes), seitan, quinoa, buckwheat and mycoproteins.
- For your smoothies between meals the best solution is whey proteins, especially if you are a beginner, as they are easy to digest and are easily absorbed by the body; in addition, they are rich in amino acids.
Step 2. Eat the "good" fats
In fact, not all fats are harmful and some are even essential for doing this activity and for ensuring good health.
- Monounsaturated fatty acids and Omega-3s are important for muscle growth. You can find them in foods like fish and avocado.
- While you shouldn't overdo it, be aware that some saturated fats are also acceptable, as long as they are in moderate amounts and in combination with a demanding workout, as they have some nutritional value.
Step 3. Maintain a balanced diet
While protein is essential, it is important to have a balanced diet. In particular, vegetables and complex carbohydrates should never be missing from your dishes.
- Generally speaking, about 25% of each dish should be composed of high-calorie carbohydrates, such as potatoes; another 25% from fibrous carbohydrates (such as green leafy vegetables), while the remaining 50% from proteins.
- Sweet potatoes and asparagus are particularly suitable foods for a bodybuilder. The former are an excellent source of high glycemic index carbohydrates. Bodybuilding experts also recommend asparagus, especially before competitions. Broccoli and spinach are also perfect for your purpose.
Step 4. Take supplements
When taken in moderation, they can help you fill the gaps in your diet. Those specific for bodybuilders, combined with a good dose of protein powder, can complement your daily meals.
However, it's important not to rely too heavily on supplements. Most of the nutrients should come from fresh foods, which are certainly better for the body
Step 5. Stay hydrated
The body is made up mostly of water, and if you want it to function properly, you need to make sure you get plenty of it. This aspect is important for every human being, but it is even more important for anyone who carries out a particularly demanding workout.
Step 6. Give yourself a cheat from time to time
The next section describes those foods you shouldn't eat. That said, however, it doesn't hurt to "get off the rails" every now and then and indulge in an occasional whim. You can also plan to overshoot a meal, perhaps once a week; by doing so you are able to keep other temptations in check.
You can choose to have an "out of the rules" meal as a reward when you reach goals in your training, it could be a great stimulus
Part 3 of 3: What Not to Eat
Step 1. Avoid industrially processed foods
A bodybuilder tries to "eat right". This means avoiding unhealthy foods such as fast food and processed foods.
These foods, in the body, turn into fat and not into muscle. Remember that you are what you eat
Step 2. Don't eat sugars
You absolutely must exclude refined sugars and other simple carbohydrates from your diet. These foods are basically unnecessary calories that take the place of healthier foods, which would contribute to muscle development.
- The best thing to do is not to buy these foods at all, to avoid being tempted.
- Avoid eating carbohydrates before bed, as they are deleterious. Since you won't train for several hours, your body stores them and turns them into fat.
- There is one exception to this rule: some simple carbohydrates just after a strenuous workout are perfect. If you feel like eating a bagel right after an exercise session at the gym, you can treat yourself to it, as long as you don't forget to take the protein as well.
Step 3. Limit the amount of fat
In the first section of the article we talked about some "good fats" and you can eat some foods that contain them. Eating well, however, means avoiding foods with added fat, such as butter or fried foods.
- Some saturated fats are fine (and healthy too), but in general, you should be getting a relatively small amount of them. Make sure that the calories you consume come from healthy sources and allow you to build muscle mass, as described in the first part of this tutorial.
- In particular, if you can, avoid butter, oil and too high-calorie sauces. Use non-stick cookware whenever possible to limit the use of fat and oil in meal preparation.
Step 4. Go out for dinner infrequently and take extra care when eating in restaurants
In these circumstances it is easy to lose control of what you eat and the food that is offered on the premises often contains more fat and salt than what you prepare at home. So try not to eat out too often.
When you find yourself eating out, opt for protein dishes and simple vegetables. Check the menu carefully and choose the foods that best suit your bodybuilder diet
Step 5. Don't overeat
Many people hear of "six meals a day" and think they can binge as much as they want. But this is certainly not the purpose of the six meals. Bodybuilders need to control the amount of food they eat, like everyone else.
- The math here is simple. If you are taking in more calories than you burn with exercise, your body stores them and turns them into fat. For bodybuilders, the amount of calories needed may be higher than for people who lead a sedentary lifestyle, but there is always a limit!
- It's always a good idea to read the label on food packages, calculate the calories, and try to get as close to the right amount of protein as possible. Sure you need a lot of them, but you don't have to overdo it! Many is undoubtedly different from too many!
Advice
- Prepare your meals yourself. You can prepare the various portions throughout the week, so it will be easier to follow the diet suitable for your sport.
- Make a whey protein blend that is low in fat, low in carbohydrates and at least 23 grams of protein per serving. Try to reduce the sugar content (3 grams or less). Many stores offer test samples of these products, so you can test a few before buying an entire package; some of these products taste really bad.
- Eat low-glycemic foods.
Warnings
- If you are allergic to milk, whey protein shakes are not good. In this case you need to find drinks that do not contain milk derivatives.
- Always listen to your doctor's advice before starting a diet.
- Eating large amounts of protein can raise cholesterol. If you already have hypercholesterolemia or are at risk, you should avoid this type of diet.
- If you exclude almost all food groups from your diet to focus on protein shakes or protein powders, you risk an increase in cholesterol, blood pressure, illness, anemia, gastrointestinal dysfunction, gastroesophageal reflux and other unpleasant side effects.
- Children, women who are pregnant or trying to get pregnant, and women who are breastfeeding should exercise caution to avoid getting too much mercury. No more than 360g per week of salmon or tuna (or 180g of albacore) should be eaten, while swordfish, shark and king mackerel should be avoided altogether. As for other fish to avoid, consult your local health guidelines.
