Part 1: Effective Approaches
1. Eat the right amount of protein. You probably know that the bodybuilder's diet is very high in protein. Growing muscles do need quite a lot of it, but past that point, any extra protein is just calories, and therefore less effective than carbs. For most people, 0.8 grams of protein per kilogram of body weight per day should be plenty. However, bodybuilders need to get between 1.2 and 1.7 grams of protein per kilogram of body weight.
To find your weight in kilograms, divide your weight in pounds by 2.2. For example, 200 pounds divided by 2.2 is about 91 kilograms. To get your daily range for grams of protein, just multiply your weight in kilograms by 1.2 and then by 1.7. For example, 91 x 1.2 = 109 and 91 x 1.7 = 155. This means that your range for the day would be between 109 and 155 grams per day. (You can round your answers up or down to the nearest whole number for convenience.)
Some good options for high-protein meals include: London broil/top round steak, salmon, chicken breast, and pork tenderloin.
Being vegetarian or vegan doesn't mean you can't eat like a bodybuilder. In fact, vegan bodybuilders are becoming more and more common. Some vegan substitutes include soy (and other legumes), seitan, quinoa, buckwheat, and mycoprotein.
For breakfast, try egg yolks and oatmeal, or high-protein cereal and a protein shake. Stay away from sugary cereals.
2. Use liquids for nutrition between meals. Protein shakes are a great way to get more energy in between meals. They're especially useful if you need to fight off junk food cravings.
Whey protein is easy to digest and absorb.
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3. Never skip meals. Skipping meals is as bad as skipping workouts. Your body needs the nutrients in your meals to keep building mass.
If life makes it hard to schedule meals, consider keeping a small cooler with you with a meal or two in it at all times.
4. Keep it balanced. While protein is crucial, it's also important to eat balanced meals. In particular, vegetables and complex carbohydrates need to be staples in your diet.
Some bodybuilders recommend asparagus, broccoli, or spinach, but there are many other options.
5. Stay hydrated. Your body is mostly made up of water. To keep it functioning smoothly, you need to stay hydrated. This is important for everyone, but especially for anyone doing hard training.
6. Moderate the fat. Some fat is fine, but avoid excessive amounts. Avoid foods with added fats like butter and fried foods.
In particular, skip the butter, oil, and rich sauces when possible. Use a light cooking spray in place of butter and oil whenever you can.
7. Avoid processed food. Bodybuilders try to "eat clean." This means that you should avoid unhealthy choices like fast food and processed food.
These foods turn into fat and not muscle. Remember, you are what you eat!
8. Don't eat sweets. You should avoid refined sugars and other simple carbohydrates in most scenarios. These foods are empty calories that take the place of healthier options that build muscle mass.
Your best bet is to get these foods out of your home so you aren't tempted to eat them.
Carbohydrates before bed are the worst. Because you won't be exercising for several hours, your body will store these carbs as fat.
There is one exception to this rule: right after a hard workout, some simple carbohydrates are okay. If you're craving a bagel right after a session at the gym, you can indulge that craving, as long as you don't forget to eat your protein.
9. Dine out moderately and carefully. When you eat out, you lose some control over what goes into your meal. Restaurant food in general also usually contains more fat and salt than the food you prepare at home. Try not to eat out too often.
When you do eat out, try to stick to clean proteins and simple vegetable side dishes. Scan the menu for the choice that best fits the bodybuilding diet.
10. Don't eat too much. Many people hear "bulk up" and assume that means you have free rein to eat as much as you want. This is definitely not the case. Bodybuilders need to watch the amount they eat just as much as anyone else.
The math here is simple. If you are taking in more calories than you are burning off through exercise, your body will store those calories as fat. As a bodybuilder, your calorie threshold might be higher than that of the average couch potato. But that threshold is still there.
It's a good idea to read food labels, count calories, and make sure you are taking in as close to the right amount of protein as possible. You need lots, but there is such a thing as too much.
Until the next 2 parts,
Artemus Vazhui