Bodybuilding Diets that Work
Posted in: Diet and Nutrition
You’ve probably heard it a million times before – from me alone! – that diet is 90% or more of bodybuilding, and it truly is. Don’t ever think for one second you’re going to be able to buck the trend the rest of bodybuilding humanity is bound by and grow muscles without a proper diet – because you’re not. Don’t do it to yourself, do things right and reap the rewards.
The important thing about diet is not to freak out. I’ll tell you right now the foods which should make up the majority of your diet, and, they’ll serve you well for life: eggs, milk, beef, chicken, fish, cheese, potatoes, pasta and rice. Of course there are more foods, but these are the best, hands down.
Ok, you’ve the foods, but what about the actual diet, what do you need to eat, when, how much, and how much overall each day?
The important constant you must keep in mind is protein. Your body needs a regular flow of protein to maintain it’s anabolic state. If it has to fluctuate on and off constantly, you are losing major ground over time. Stay constant by giving yourself protein every 3 hours – and a hefty dose after a workout in particular, and several pints of milk leading up to bed, for the slow-digesting casein to see you through the night.
Depending on who you talk to, the most important meals of the day are either post-training or breakfast. My answer is, all meals are important! But, the reason why these two particular meals are so important is: Breakfast: you’ve starved yourself for 8 hours of sleep, your body is about to begin eating muscle tissue for energy. You need to get some carbs and protein into your system, simple as that. Likewise with post-workout meals… the body is going to begin chewing up the muscle mass for energy unless you put in a lot of carbs and protein.
To remain lean whilst bulking, the majority of your carbs should be at breakfast, pre-working, and post-workout. That way, they are used quickly and aren’t left to fester in the system and possibly turn into fat.
Good fats are very important in bodybuilding. Those who avoid fats are avoiding muscle gains; it’s as simple as that. Dietary fats from everyday foods such as eggs, milk – saturated fats – are very important because they boost testosterone. Without testosterone, you can kiss good muscle gains goodbye.
Macronutrients (protein, carbs and fat) are what make up your overall calorie intake. It’s your job to find out how many calories you need every single day in order to grow. And you do so by testing – maybe with 12 calories per pound of bodyweight to begin with. Over the course of a week, an excess of 3,500 will equal 1lb of bodyweight – most of which will be muscle, if done right.
A typical bodybuilding diet ratio of macronutrients might be: 40% protein, 35% carbs, and 25% fats. Again, you can find out what is good for yourself by testing. Everyone is unique and nobody on earth can tell you precisely what you need more of or less of. As long as you eat enough to grow muscle, you’re doing something right.
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