Bodybuilding: diet to gain muscle and lose fat

Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet in achieving this goal cannot be underestimated. In fact, many experts argue that diet can account for up to 90% of a person’s success in building their body. Fortunately, there is an easy-to-follow meal plan that works like magic for burning fat and building muscle.

In this age of fad diets, fad diets, etc., it is important to note that bodybuilding involves a lifestyle. Regular, intense, goal-oriented training sessions combined with a smart approach to eating will promote the development of the muscular physique that most trainees desire. What is required is discipline, patience, persistence and consistency. All of these attributes are favorable and can lead one to success not only in physical goals, but also in personal and professional activities.

When a person adopts bodybuilding as a lifestyle, the physical improvements can be sustained in the long term. A consistent, consistent, daily approach will avoid the agony of short-term weight loss followed by rapid weight regain and the depression and feeling of hopelessness that comes with it. Training and eating like a bodybuilder works, becomes a habit, and eventually gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS principle (keep it simple, smart guy) when it comes to meal plans. So let’s not get too technical. We are only going to design it for you. First of all, you should eat smaller meals, 5-6 times a day, 2 ½ -3 hours apart. This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) fueled with the necessary nutrients for growth. These meals will consist of protein, carbohydrates, and fat.

Adequate protein intake will vary based on age, gender, goals, etc. Generally speaking, each meal should contain between 25 and 50 grams of protein. A general rule of thumb is that a healthy man trying to promote lean muscle mass should eat 1.5 grams of protein per pound of body weight. Therefore, if his body weight is 200 pounds, he would require a daily intake of 300 grams of protein (6 meals with 50 grams of protein each). The key is that if you are training hard, you need protein.

Protein sources include lean meats, fish, egg whites, low-fat cottage cheese, and whey protein. Avoid fatty meats and try to grill your meats and not fry them in fat. Remember to include a selection of proteins at each meal.

When talking about carbohydrates, it is vital to distinguish between the different types of carbohydrates. For this discussion, we will identify 3 different types of carbohydrates: complex carbohydrates include potatoes, yams, breads, cereals, grains, pasta, and rice; Simple carbohydrates include most carbohydrates from fruits and vegetables, which include most vegetables and leafy greens.

Fats are also a must, but they should come from the following sources: extra virgin olive oil, flax seed oil, walnuts (almonds are best), and fish oil. The diet is very simple. For each meal, choose a serving from the protein group, the complex carbohydrate group, and the vegetable carbohydrate group. A good rule of thumb is that a serving size of protein and carbohydrate should be about the size of your fist. Eat a fat serving in 2-3 meals a day and only have simple carbs first thing in the morning at breakfast and immediately after your workout. It’s actually essential to have a post-workout shake with whey protein and a simple carbohydrate like a banana. Take it to the gym with you and take it while the sweat is still on your body.

Now, to fine-tune this diet, you can do this: If you’re trying to build muscle mass and aren’t too concerned about losing fat, eat as directed above. However, if you want to speed up fat burning, skip complex carbs for your last 2-3 meals of the day. Lean proteins (chicken breast or fish) and salads or chunky vegetables (broccoli and asparagus are great options) will do the trick.

Let’s take this one step further. Here’s a magic formula for extreme lean muscle mass and fat burning. For three days in a row, no matter what, only eat complex carbs first thing in the morning (one serving of oatmeal will do) and immediately after your workout. On day four, eat a ton of carbs. Actually cheating on this day. Eat what you want, but make sure you are eating enough protein and plenty of complex carbohydrates. This is the time to eat pizza, pasta, cakes, etc.

These three days off and one day off carbs have produced fantastic results for many bodybuilders. We like it because any craving we can put off until “carb” day (which isn’t that far in the future) and then indulge then. The secret is to stay strict on low carb days. This requires planning, preparation and discipline. You can do it. Once you start to see the results you get from this carb manipulation, you’ll have a much easier time sticking with it.

This meal plan should produce such dramatic results so quickly that your friends will ask what you’re “doing.” The real secret is daily discipline. Take it one day at a time. Eat well according to the principles outlined above, manage your cabin intake, and train intensely by focusing on heavy, basic movements. This is the bodybuilding lifestyle. Get involved and change your life, for the long term and for the better.