Bodybuilding Diet Plan for Perfect Body
March 27, 2008
Bodybuilders are the kings and queens of dieting and in no other sport has an athlete been able to demonstrate the ability to manipulate their physique like bodybuilders can. Because bodybuilders are so good at gaining and loosing body weight their bodybuilding diets, when adjusted properly to the individual, can be used to help anyone with their weight loss or weight gain goals.
Bodybuilding diet plan has to be higher in protein and healthy fats than most other diets. This also includes fitness and exercise diet so it’s also higher in energy potent carbohydrates and uses much different types of foods than most people consume in their normal daily eating habits. Bodybuilding foods do not include most of junk foods and unhealthy treats such as candy full of simple sugars, fried foods, white flour products and alcohol. If you want to follow a healthy lifestyle then you certainly must minimize your consumption of these unhealthy treats.
Proteins are important for muscle repair and growth. Try to consume 1.2-1.6g of protein for every kg you weigh each day (eg, if you weigh 70kg you must consume 84-112g of protein).
Carbohydrates are often forgotten by hard-core weight trainers but these supply the fuel for your intense sessions. Try to consume 5-6g of carbohydrates per kg of body weight each day (eg, if you weigh 70kg you must consume 350-420g of carbohydrates each day.
Fats are also a necessity but should come from the following sources: extra virgin olive oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is very simple. For every meal, choose a portion from the protein group, the complex carb group and the veggie carb group. A good rule of thumb is that a serving size for your protein and carbs should be about the size of your fist. Have a serving of fats at 2-3 meals per day and only have simple carbs first thing in the morning at breakfast and immediately following your workout. Actually, it’s critical to have a post workout shake with whey protein and a simple carb like a banana. Bring it to the gym with you and have it while the sweat is still on your body.
Bodybuilding Diet Plan Sample
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement packet 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.
Meal 3) 3:00 pm
250 grams skinless chicken breast, 100 grams of boiled rice, 1 cup mixed vegetables, 1 tablespoon of extra virgin olive oil, and water.
Meal 4) 6:00 pm
250 grams fresh cod, 100 grams pasta, 1 cup mixed vegetables and water.
7:00 pm - 8:00 pm train
Meal 5) 8:00pm
100 grams of carb powder with 60 grams pure Whey Isolate protein powder mixed in water.
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