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This means you should be regularly measuring your body fat levels and comparing it to overall body weight in order to achieve a more accurate assessment of your progress in the gym than stepping on the scale alone. I know people that eat out twice a day. When bulking I believe cardio should be cut down to a minimum. Easy to cook huge amount of food and super easy to clean. John Berardi recommends checking your weight, measuring the circumferences of your stomach and muscles, doing skinfold measurements and taking progress photos once every two weeks.
Need-to-Know Nutrition Basics
In fact, the only difference is that all of the protein sources in a vegan diet are non-meat, non-dairy, and are free from animal byproducts. An average plant-based vegan diet has a much lower calorie content than a conventional diet, meaning vegans should closely monitor their levels. The larger the calorie deficit, the more your body will fuel itself on existing muscle tissue instead. In other words, without consuming enough calories your hard-earned muscle mass will slowly waste away.
For peak form, bodybuilders should strive for 15 to 20 calories per pound of bodyweight, and then adjust that number based on noticeable gains or losses at the gym. Of the three macronutrients protein, carbohydrates, and fats the one that seems to matter most to bodybuilders is protein. This sometimes leads to stress for vegan athletes.
Will your diet provide enough protein to keep you bulking up? The answer is yes, so long as you track your levels. Any fitness dietary plan needs to contain a full menu of proteins from a variety of sources.
There are plenty of ways to get the protein you need on a vegan diet. Examples include peanut butter sandwiches on Ezekiel bread, quinoa, hummus, and chia. Tempeh is one of the most overlooked sources of vegan protein, but once you try it a few times, you may prefer it over tofu.
Chickpeas and other legumes can provide a filling, low-fat source of protein and carbohydrates. This is what helped me dial in my macros and turned my muscle building game around. Best of all, protein powders are cost effective. Consuming a lot of plants can get us close to the amount of omega-3s a vegan athlete needs, but supplementing for good measure is a good idea. For this reason, ground flax is the perfect omega 3 source for your diet.
It has a fantastic fiber profile and can be easier on the digestive system than flax seed oil. To experience the best results, you can take ground when you wake up, after training, and before bed. For the bodybuilding benefits, try taking five to 10 grams of BCAA with breakfast, five to 10 grams immediately before and after training and five to 10 grams before bed. All you need is right here — the bodybuilding diet fundamentals that drive results. Before diving into the ten steps, I'm going to explain why a good bodybuilding diet is important and what important nutrition concepts you must know.
I'm going to make sure you understand a few simple nutrition concepts before we get to explaining each of the ten bodybuilding diet steps. You'll learn about calories, macronutrients, and how they are related.
I have also provided an example see table below of how to convert macronutrients into calories, which is essential to creating and understanding your diet. When it comes to putting your diet into practice, you must be able to read and understand the nutrition facts on the back of the food packaging. Otherwise, you can't keep track of calories and macronutrients — the most critical aspect of an effective and productive bodybuilding diet plan.
Finally, we're ready to move on to the good part — creating your personalized bodybuilding diet plan and getting you on your way to real results! Your long-term goal is probably something along the lines of being bigger, stronger, and leaner. But for now, you must choose a short-term goal. Start with one of the following bodybuilding diet types:. There's great news if you are a beginner and deciding between bulking and cutting for your bodybuilding diet: This phenomenon allows beginning lifters to see rapid progress.
In addition to overall faster results, you can also observe fat loss while gaining muscle if you choose to bulk. Likewise, you experience some muscle gain while burning fat if you choose to cut. This only lasts for a few months, so be sure to take advantage of the situation like a man with an almanac and a time machine! Still Deciding to Bulk or Cut? Not sure which route to take?
The easiest way to decide is by looking in the mirror and going with your gut feeling. Would you rather get bigger and more muscular or get more shredded first?
These are just recommendations - Do what you feel most comfortable with. Maintenance level refers to how many calories you eat and burn per day. The starting point for any bodybuilding diet plan is to find out how many calories you must eat per day. This will depend on whether your short-term goal involves bulking or cutting. The following statements demonstrate the basic concept behind calorie requirements.
Bulking and Cutting Calories. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight. The above equations work very well for the majority of people. However, different body types can make a difference if you're on one extreme or another. Meet Sammy Smalls, an aspiring gym rat.
Sammy wants to gain muscle mass and get strong. Right now he tips the scale at a meager lbs. Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped.
He steps on the scale and weighs in at a gelatin-like lbs. You need a rough estimate of your lean body mass in order to set your protein intake correctly.
That's a piece of cake. I thought you said this was supposed to be easy How am I supposed to find out what my body fat percentage!?! Remember, we just need a rough estimate of your LBM. That means, you don't need a precise measurement of your body fat percentage - Obviously the closer to your actual body fat percentage, the better. But it's okay if you're off by 5 percentage points. So, how can you get a rough body fat percentage estimate?
You could buy a cheap body fat caliper or use an online body fat calculator. Once, you've got the estimate, just plug it in to the equations.
Sammy Smalls stepped on the scale just yesterday so he knows he is lbs. But he's got no idea what his LBM is. Let's help him out. Now, Sammy just needs to estimate his body fat percentage. Freddy Fatts tips the scales at a not-so-solid lbs. We'll figure out just how much of that weight is solid by calculating his LBM.
Now, all Freddy has to do is get a rough idea of his body fat percentage. Your protein intake should be 1. This may be considered "low" by some of the more hardcore "bros" out there, but both research and anecdote back up these numbers.
In fact, research suggests that this may be more protein than is necessary to maximize muscle gain or preservation, or minimize muscle loss. His bodybuilding diet calls for calories per day for weight gain.
Calculating his protein intake using 1. His bodybuilding diet calls for calories per day for fat loss. However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans , while some do better with high fat, low carb meal plans.
A quick recap — Sammy Smalls is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbohydrates.
We'll calculate fats first. A quick recap — Freddy Fatts, is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbs. We'll deal with fats first. Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates. If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning.
A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up. All of the remaining calories will be fulfilled by carbohydrates. A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day. All of the remaining calories will come from carbohydrates.
This step concludes the "big picture" view of the bodybuilding diets. The next steps cover the details Pre- and Post-Workout Nutrition.
Just follow the guidelines below and you'll be golden. Pre-Workout Guidelines — Sammy Smalls weighs lbs. Multiplying his bodyweight by 0. Post-Workout Guidelines — Multiplying his bodyweight by 0. In summary, Sammy should eat 35 grams of protein and 70 grams of carbs for an ideal post workout meal. Pre-Workout Guidelines — Freddy Fatts weighs lbs. Note that Freddy can only eat grams of carbs per day, and he's already down by 46 grams just from pre-workout carbs. So, we'll find Freddy's carbs by multiplying his bodyweight by the minimum 0.
In summary, Freddy should eat 46 grams of protein and 46 grams of carbohydrates for an ideal post-workout meal. Contrary to bodybuilding diet dogma, there is no magic number of meals per day that you must eat. If you prefer eating 7 small meals per day, then by all means, go for it. His ab workout includes:. Greene, unlike many of his colleagues, does not believe in training with heavy weights for fewer reps. He emphasizes on higher volume with lighter weights as he feels this ensures maximum muscle growth by improving the mind-muscle connection.
His training split looks like this:. Greene follows a strict cutting diet that comprises 1. He takes his pre-workout protein shake at least thirty minutes before starting the workout. He prefers complex carbs that have a lower glycemic index over the starchy ones. The above diet is the bulking diet that Kai sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins.