With A Good Bodybuilding Diet 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.
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 like Prolab's Lean Mass Complex (which has a 40/40/20
nutrient ratio) 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
- Meal 6 (8 PM)
Same as Meal 2
Sample Bodybuilding Diet For Women
- Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
- Meal 2 (9 AM)
Meal replacement like Naturally Lean Mass Complex (which has a 40/40/20
nutrient ratio) mixed with water or a protein powder (with around 20 grams
of protein) mixed with 20 grams of carbs from cream of rice, grits, or
oatmeal.
1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)
- Meal 3 (12 Noon)
1/2 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 ounces of chicken, turkey, or lean fish
- Meal 4 (3 PM)
Same as Meal 2
- Meal 5 (6 PM) 1/2 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 ounces of chicken, turkey, or lean fish
- Meal 6 (8 PM)
Same as Meal 2
Final Notes
You can experiment with various foods and also even substitute the protein
shakes for real meals as well (though for most of you, protein shakes and
meal replacements are more convenient). After 5 weeks of following this
diet program, start adjusting your calories and cycling them as described
in my Bodybuilding Nutrition Basics article.
Now, I understand that going from 2-3 meals a day to six can be quite
a shock. However, I do not expect you to change everything all at once.
As a matter of fact, this is the reason why 99% of dieters out there fail.
My goal is to have you succeed just as I did when I had weight problems.
Therefore, if you rather ease into this program slowly by making small
changes to your current diet on a bi-weekly basis.
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