A good bodybuilding diet and nutrition are key components that will
determine how successful you are in your bodybuilding program. Training
without proper nutrition is like rowing against the current. At best,
you would remain on the same place or even move forward a little bit,
but in the end, you get nowhere.
You can make these gains in muscle without the correlating gains in fat! Yep, you really can build new slabs of muscle with very little or no fat. Those with great genetics can actually find the holy-grail of bodybuilding as they build muscle and lose fat at the same time.
A Definition of Diet
Usually people associate the word diet with days of starvation and pain.
However that is not the correct definition of a diet. The word diet
refers to the food choices that we make on a daily basis.
Even if you don’t think you that you are on a diet, guess what?! You
already are following a diet. Whether you eat candy all day everyday, or
oatmeal, that is your diet.
You Don't Have to Starve When You Diet
A good bodybuilding diet needs to follow 3 rules:
- It should favor smaller and frequent feedings throughout the day instead of smaller ones.
- Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.
- The calories should be cycled to prevent the metabolism from getting used to a certain caloric level
Sample Bodybuilding Diet For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement packet mixed with water or
a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
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