Having the right body building diet plan is an essential ingredient for success if you want to develop muscles effectively and at a good pace. Most people understand that bodybuilding requires discipline, training, and control. You cannot just expect your muscles to grow overnight. Some people say that besides working out, you need to have the willpower to make that happen. That is true, but it’s equally, if not more important that you eat right in order for you to build the muscles you’ve always wanted to have.
The first step towards consuming a good bodybuilding diet involves setting up a good meal plan. Here are 8 tips on how to approach it. Just to take the edge off any discussion that involves the word diet, remember that there is no need for you to starve or be stuck with bland, uninteresting fare.
Tip 1: Eat A Combination Of Proteins, Carbohydrates, And Healthy Fats
Each of your meals should contain protein, carbohydrates, and healthy fats. They should contain 40% protein, 40% carbohydrates, and 20% healthy fats. The calories that you intake have to be cycled in order to prevent your metabolism from getting used to a specific caloric level. That means that you eat more calories on certain days and less on other days.
Tip 2: Eat Frequent Small Meals To Increase Metabolism
Your diet should involve frequent yet small meals throughout the day. Instead of eating three large meals, you should eat six small meals and snacks. This should keep your blood sugar under control, as well as steady your metabolism.
Tip 3: Limit Processed Foods
See to it that you limit your intake of processed goods. Such goods obviously do not have sufficient nutrition value. Of course, you should also drink sufficient amounts of water to keep your body hydrated. As much as possible, avoid consuming beverages that are sugary or alcoholic.
Tip 4: Don’t Forget To Include Lean Protein
In addition, you should consume lean protein. You will be able to maximize the growth of your muscles and stimulate fat-burning hormone release when you consume protein every two hours. You can get protein from lean beef, fish, chicken, soy, and dairy products.
Tip 5: You Need Carbs
Body builders often focus on protein-rich foods, but consumption of carbohydrates is a necessary for muscle gain as well. It is alright to consume carbohydrates as long as you take control. You have to realize that there are basically two types of carbohydrates: starchy and non-starchy. Starchy carbohydrates can raise your blood sugar fast. These include rice, pasta, and bread.
Non-starchy carbohydrates, on the other hand, can gradually raise blood sugar. These include whole grains, vegetables, and fruits. Non-starchy carbohydrates are rich in fiber, and can be consumed more often than starchy carbohydrates.
When it comes to eating starchy carbohydrates, you should either have them upon waking up in the morning or right after you work out. This is because such carbohydrates will give your body fuel, so you will have enough energy for your activities throughout the day.
Tip 6: Vary Your Foods, Shoot For A Delicious Meal Plan
A good bodybuilding diet can incorporate a wide variety of good tasting foods that encourages us to stay on track. Examples of suitable food choices are starchy foods like brown rice, quinoa, potatoes, yams, whole wheat bread and pasta, wraps, and cereals. The ideal diet plan should also include protein that consists of egg whites, protein powders, white meat, and yogurt. You may want to look at this list of delicious bodybuilding foods.
When it comes to fruits and vegetables, consider green leafy vegetables and tropical fruits. You can also consume beans and legumes. When it comes to healthy fats, you should choose avocados and extra virgin olive oil. Be careful not to overuse the oil, though.
Tip 7: Monitor Your Calories & Nutrient Consumption Levels
If you are a beginner, you should aim to consume 2,500 calories, 218 grams of carbohydrates, 218 grams of protein, and 83 grams of fat.
A meal that is low in carbohydrates but high in protein is ideal for beginners. These levels can change depending on where you are with your muscle building plan. Also, your meals should be rich in antioxidants to help improve the condition of your blood vessels, as well as prevent inflammation.
Tip 8: Consider Supplements
It is alright to take basic supplements while you are on your diet. The basic supplements include multiple vitamins and minerals, chromium picolinate, vitamin C, and fatty acids from flaxseed oil, extra virgin olive oil, and fish oil. In order to add nutrients and calories to your diet, you can use protein powders and meal replacements.
If you want to train harder, you can use testosterone boosting supplements. However, you should be at least twenty-five years of age to use these supplements. Testosterone boosting supplementation is not recommended to teenagers as such products may cause hormonal imbalance.
Likewise, you can use bodybuilding supplements to assist in your fat burning process. These supplements will help boost your metabolism, so you can burn fats at a faster rate. As a result, you will be stronger and more muscular in a shorter period of time.
You should also ask your doctor if your body is suitable for certain supplements. Teenagers and young adults, especially, may not be physically matured yet to handle such supplements.
Working out and building muscles is great, but don’t forget to see your doctor for check-ups. It is important to ask the opinion of a medical professional before engaging in a new diet or workout routine.
Implement These Tips Into A Coherent Everyday Plan
Having all these tips at your fingertips is a great start to getting ahead in your muscle building efforts. To reiterate, successful bodybuilding requires consuming the right diet. We may get tired and busy, or even think that an intense workout or our youthfulness can beat the odds, but there is just no getting around this.
It is sometimes difficult to put ourselves on the right track for various reasons. Maybe we think it takes too much time, we don’t have time to cook, we have no control over what the food places serve, or it will get expensive. There is a modicum of truth within each of these reasons.
From our experience, there is a way around all these problems by employing simple methods that address them. What if you are able to quickly prepare healthy, tasty muscle building and fat burning meals from the comfort of home? No more spending time and money purchasing expensive smoothies, snacks or burgers with less than ideal ingredients.
Making Things Easier
If you need guidance, a useful resource we have seen is the Anabolic Cooking download by Dave Ruel. Besides being a competitive body builder and nutritionist, Dave also has an avid interest in cooking. He has put together a series of easy to make, yet tasty recipes for bodybuilders. The resource includes tasty meal plans to hit your diet goals (eg. Lean Muscle building etc). You can read more about it here on this site.