About BODYBUILDING DIET
While you are keto-adapting, your ability to sustain efforts for 30 to seconds will be compromised. If you have reached a plateau or looking to improve your health, performance from natural food sources carbohydrates is not essential for protein synthesis. One cup of cooked collard greens, for example, has 11 grams of carbs, but 8 of them are fiber grams. There are the changes you can make with dieting such as carb cycling, intermittent fasting, etc. The idea is before a competition or photo shoot; their muscles will have increased definition. That bland salad can be topped with peppered vinegar and lemon juice, making it a bold, flavor filled meal, and that boring salmon can be turned into a gourmet meal if flavored with a pinch of sea salt and some fresh herbs. Alex says February 10, Hi Eric, Thanks for subscribing.
Need-to-Know Nutrition Basics
Not sure which road 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 a guide. 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. Your ambitions are probably something along the lines of being bigger, stronger, and leaner.
But in this first initial plan, you let go of your long-term aims for some time and focus on the most basic plan; whether you want to bulk your weight up or reduce it. In a Bulking Bodybuilding Diet, you minimize the fat increments and increase muscles, which are both linked to eating more. In the Cutting Bodybuilding Diet or Fat loss Diet plan, you plan to burn off fat and maintain the muscles. These are linked to eating less. Then, whichever Bulking, Cutting diet you need to take on, you maintain your calorie level regarding your diet.
If you need to bulk up, take in more calories than you burn and if you need to reduce, take fewer calories than you burn per day. This is simple; just make sure your protein consumption should be 1 to 1. But it is necessary that these fats are balanced out by the natural products that several firms are extracting from organic herbs these days.
You can use these products with diet, liquid diet or even other products you may be using. Again, to keep your carbohydrate intake balanced, the use of natural products is essential. As a professional competing natural bodybuilder I would like to add that whether it is a pre or post workout meal, it should give you the required amount of proteins. It is best done when your metabolic state is on its best boost.
You may purchase them online here…. No one bodybuilding diet plan should restrict your daily meals; your meals can be as often as you please, as long as your calorie and nutrient needs are being kept in check. You can have 3 meals a day or 7; it is up to you completely.
Please read here article: You need to eat to gain muscle! Try to eat healthy fresh foods more, because some of the best, healthiest diets involve healthy, natural and minimum processed foods.
But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:. The idea of a targeted ketogenic diet is you can perform high-intensity training while taking you out of ketosis for only a short time. The difference to standard keto dieting is you eat carbs pre-workout or around your workout times whichever days you train.
Either way, fat intake has to reduce slightly to make way for the extra carbohydrates. Otherwise, your gains will hit a plateau, and you will be in a caloric surplus and hinder any progress made. Similar to a targeted ketogenic diet following a cyclical keto diet is another option to help you adapt to ketosis. An example being Monday to Friday strict eating and allowing yourself more freedom on the weekend to maybe enjoy some cheat meals or drink alcohol.
If you have your last high glycemic meal on Sunday then Monday morning you have an overload of glycogen. Use this to fuel an intense workout since you should be able to maximize your lifts due to extra glycogen stores.
By midweek your strength will start to lower but your still able to lift heavy or perform HIIT without much problem. At this point after your workout, you spike your blood sugar with carbs to increase anabolism, start refueling and begin the cycle all over again. The main reasons to use is to recover properly to fuel your future HIIT and weight lifting workouts. I recommend avoiding any junk or processed carbs and stick to high glycemic foods which digest fast in the body.
The first few days on keto energy levels will go down. Once the stored carbs in your body are gone, you switch over and start burning fat. Changes in fluid balance are normal, and you will lose a lot more fluid and electrolytes since there are no carbs to hold them.
Electrolyte imbalances may occur in ketosis, and you could stumble to keto flu. Keep sodium, potassium and magnesium intake high to help ease the symptoms of your body flushing sodium out in rapid amounts. If bodybuilding, weight training and performing intense exercises you will sweat much more profoundly. Supplements are generally necessary on most diets but can provide that extra edge and speed your recovery.
Check carb content on all supplements since the last thing we need is added sugars. Little to no carbs work best here. There are tons of supplements out there, but we will discuss some you may consider taking with your keto diet.
Opt to get your protein from your whole foods such as chicken thighs, fatty fish like salmon, mackerel, and vegetables. Protein powders work well with desserts, snacks and good to use for keto recipes. Creatine is one of the most popular bodybuilding supplements around. It works well with weightlifting and sprinting types exercises as it can be used quickly by your body than glucose.
Nonetheless, creatine monohydrate powder is a super cheap bodybuilding supplement to include in your keto diet plan. One of the positives is that you burn fat quickly. Another is that it will lower the insulin in your body. Insulin can get in the way when your body tries to use fatty acids for energy and reduction of insulin can also release beneficial hormones that promote growth.
Of course, people with diabetes should consult their doctor before starting out. Also, since the ketogenic diet is high in fats and moderate in proteins, it can suppress your appetite. On a high fat, low carb diet during the first few weeks, as your body adjusts to burning fat instead of carbohydrates, it is common to experience fatigue, brain fog, and sometimes dehydration which is the body shifting into ketosis.
These symptoms should resolve themselves once the body readjusts and you can even find yourself with more energy on the keto diet than before. While for some the diet will actually lower cholesterol, for others it can have the opposite effect.
And, since the diet has really cut down on carbs, it is possible you can become deficient in things like thiamine, folate, calcium, iron, sodium, potassium, and magnesium to say a few. Needless to say, dietary supplements are highly recommended for fitness athletes.
Ketogenic dieting may be an invaluable tool to use for runners , weightlifters, and bodybuilders to get competition or shoot ready. If you have reached a plateau or looking to improve your health, performance from natural food sources carbohydrates is not essential for protein synthesis. There are many bodybuilders, fitness models, and professionals who have used it to achieve ultra-low body fat levels.
Bodybuilders and weightlifters need not worry about not getting enough carbohydrates to fuel your workouts since keto dieting does not affect explosive power or strength performance. Same goes for spiking your insulin with a post workout carb drink after working out. If body fat makes you most insecure, you'd follow a cutting diet.
If muscle mass makes you most insecure, you'd follow a bulking diet. Although a bulking diet differs from a cutting diet, the fundamentals are the same Let's first start with a cutting diet and the bulking diet will follow. So you've decided to shed some body fat before the summer. Great, your body and mind will thank you for it.
The first order of business is to determine how many calories you need to consume a day to lose weight. To do this click on this link and enter your stats. Now the number you've gotten from the calculator is the approximate number of calories you need per day to maintain your current weight. So you're going to subtract a certain amount of calories from that number to get your weight loss amount.
The number of calories subtracted will depend on your goal. The more calories cut from your daily intake, the more weight you'll lose. Now this includes both body fat and muscle. Is this bad news? You'll start losing less body fat and more muscle. I've added a chart below where you can choose your weight loss goal plus the approximate weight loss in eight weeks.
It ranges from calories to calories cut per day. Note the approximate weight loss is calculated from being a deficit of calories and does not include water weight; something heavier people will lose faster than a lighter person. Note a substantial amount above a calorie deficit is inefficient and may cause your body to go into starvation mode, meaning it uses muscle as energy and stores fat. We all want to lose weight fast, but starving yourself isn't the way to get it done, so stay at a maximum of a calorie deficit.
After choosing which category best suits you, subtract that amount from the amount of your daily maintenance the amount calculated from the link above. The number you get is your target calorie consumption, the amount of calories you need to consume daily to lose weight. Alright now it's time to learn how to use those calories per day.
After all if calories per day is your target, you cannot wake up in the morning and consume calories and nothing else for the day. Your meals need to be evenly balanced throughout the day. Many people eat like birds in the morning and like wild beasts at night. This isn't the way to balance your meals; your body needs nutrition throughout the day. We are raised thinking we only need a meal three times a day, breakfast, lunch, and supper. This is not the case however, your body can and will use nutrients every hours.
Your body receives this huge portion of food and starts breaking it down for nutrients. After the body has extracted and replenished what nutrients it needed or so calories , the remaining calories are excreted or stored as fat. This is why people gain weight so easily, they starve their body for 6 hours then load it up at once with more food than it can handle.
Thus you want to eat a meal every 2 to 3 hours, totaling meals a day. So divide your target calorie consumption by the amount of meals you will eat per day.
If your target was and you plan on eating 6 meals a day, you'll get a total of calories per meal. Now you aren't expected to consume exactly calories per meal, that'd be overkill even for a hardcore bodybuilder. That's just the number you aim for each meal, eating over or under a bit is alright. Now that you understand how to portion your meals to lose body fat, the next step is learning exactly what to eat. This will be discussed following the bulking diet.
For now it's time to discuss how to form a diet for bulking. You've come to the conclusion that you're too thin and need to add a few pounds of muscle to your frame. Ok great, let's go over how you need to eat to put some muscle mass on.
The first thing to do is to determine how many calories you need to consume a day to gain weight. To do this click on this link and enter your stats:. So you're going to add a certain amount of calories to that number to get your weight gain amount. The number of calories added will depend on your goal.
The more calories added from your daily intake, the more weight you'll gain. Yes gaining only muscle would be nice; however the fat will tag along. It's your job to regulate how much fat you'll gain during these eight weeks of bulking though. If you bulk slowly, you'll gain less weight per week however you'll put on the least body fat. The faster you bulk the more muscle you'll gain however body fat gains will also raise, and they'll rise faster than muscle gains. I've added a chart below where you can choose your weight gain goal.
It ranges from calories to calories added per day. Note the approximate weight gain is calculated from a surplus of calories and does not include water weight gain, something which can be influenced from various factors such as sodium and creatine intake.
Be sure not to over exceed calories added per day. You'll come to a point where you cannot gain any more muscle per week, only adding body fat. After choosing which category best suits you, add that amount to the amount of your daily maintenance the amount calculated from the link above. The number you get is your target calorie consumption, the amount of calories you need to consume daily to gain weight.
Now it's time to learn how to consume these calories per day. After all if calories per day is your target, you cannot go crazy at McDonald's and eat calories in one sitting and be done for the day. Here's an example, say you only eat three times a day. By lunchtime you're pretty hungry and could consume a meal of calories about the amount of a burger, fries, and soft drink.
Alright now you know how to separate these meals throughout the day, now I'm going to go over what actually to eat. I'll start with the three basic types of calorie: Even though this name may sound bad, it's really not. Eating fat will not make you fat. It's the consuming of too many calories that makes you fat. The fat found in foods is used by your body to maintain healthy skin, hair, and to digest vitamins. There are good and bad types of fat. For the most part saturated fats aren't good for you.
These include animal fat, butter, and cooking oils such as peanut oil and coconut oil. On the other hand unsaturated fats are good for you in reasonable portions. These include nuts such as peanuts and almonds, olive oil, sesame oil, fish oil, and avocados. Another type of healthy fat is the EFA's Essential fatty acids. These are found mainly in flaxseed oil , leafy vegetables, fish, shellfish, and nuts.
EFA's should always be a part of your diet, as they promote healthy cell function, maintain body temperature, and are the only way your body can absorb vitamins A , D , E , and K.
An interesting note about fats is they contain 9 calories per gram, as opposed to 4 calories per gram for protein and carbohydrates.
This means fat is the most dense in energy calories. Thus eating 10 grams of fat will give you over 2 times as much energy as 10 grams of carbohydrates or protein. How much fat do you eat? This means a meal consisting of 40 grams of fat compared to 10 grams of carbs and 10 grams of protein is not ideal. The most readily used energy source out of the three basic types of calories. Even though fat is most dense in calories, your body uses carbohydrates before fats and proteins for energy because carbs are broken down fast and easy.
Carbohydrates are classified as either 'simple' or 'complex'. Simple carbs include sugar, white bread, white potatoes, and white rice. You want to keep simple carbs to a minimum; they are broken down rapidly and spike insulin levels, which ultimately lead to body fat gain. On the other hand, complex carbs include wheat bread, sweet potatoes, brown rice, and any type of oat bran. These carbs are broken down slowly in the body, thus do not spike insulin levels. You should try to fill your daily carbohydrate consumption with as much complex carbohydrates and as little simple carbohydrates as possible.
Some fad diets recommend completely cutting out carbohydrates. This is not a wise decision. You'll be at a loss of energy during the day and constantly feel sleepy. Instead of completely cutting out carbohydrates, simply moderate them. People eat more carbohydrates than what is required, very much more than proteins or fat. Think of all the times an average person eats a load of carbs. Waking up in the morning and having a cup of coffee with sugar, equals a dose of simple carbohydrates.
Going to the donut shop and eating a few donuts, equals a large dose of simple carbohydrates. Consuming a hamburger, French fries, and soft drink, equals a huge dose of simple carbohydrates. You get the picture. Carbs are fine, just eat the right ones.
How many carbohydrates do you eat? Sorry, but this means eating donuts with 70 grams of carbs for breakfast won't cut it; you also need a healthy balance of fats and protein. The only macronutrient that doesn't get bashed or cut out in diets.
Protein is used to repair muscle cells and to further build them. When most people think of protein they automatically think it's healthy and good for your muscles.
This is true to a certain extent. While your body needs protein, especially for bodybuilders, eating anything with protein in it is not recommended. Some foods consist of protein but are unhealthy foods for the most part. A fast food hamburger, for example may have 30 grams of protein. When you read the other nutrition facts you see the saturated fat and simple carbohydrate amount makes it an unhealthy food. Good, healthy sources of protein include eggs, low-fat dairy, fish, poultry, lean red meats, nuts, milk, and protein shakes.
Protein is classified into many categories, however in the bodybuilding world whey and casein are the most known. Whey protein is derived mainly from eggs and is a fast digesting protein. It is best taken immediately after a workout or times when your body needs protein right away. Casein protein is derived mainly from milk and is a slow digesting protein. It is best taken before bed or times when your body needs protein over the course of a few hours. So how much protein should you consume?
This is much more than what is recommended by the FDA, but of course the FDA regulations were made about a half century ago aimed at an average person. Now that you've read a beacon of information on the subject of dieting, I'm going to show you a sample day of my diet. It's not hard as people make it out to be. The above diet contains nine meals and is only an example of how meals can be fit in during the day.
You will have to adjust your diet according to your schedule. Now let's look into the goody bag at what supplements can help us reach our eight week goal. Supplements are easy and somewhat fun to take. While you cannot substitute a good diet and a good workout routine with supplements, they certainly can accelerate your progress. Since most of us don't have unlimited funds to buy every supplement made, I've categorized supplements with what is needed most.
In the perfect world we'd get all of our vitamins and minerals from the food we eat. However this isn't the perfect world, even great dieters will find it a pain to consume every vitamin and mineral used in our body solely with food. This is why we have multivitamins; they fill in any gaps we miss in our diet. It's inexpensive and contains all vitamins and minerals needed in our diet.
Protein shakes are the easiest and one of the healthiest forms of protein intake. If you're ever on the go and need a quick meal, mixing and drinking a protein shake takes seconds. As I mentioned above, whey and casein are the most popular proteins; whey for immediate digestion and casein for slow digestion. Pure Whey Recommendation - I have yet to drink a pure whey protein shake that is as inexpensive and tasty as Complete Whey from Cytosport.
Cytosport uses low heat in protein production to ensure quality protein structure. Casein Recommendation - If you're looking for a bedtime protein shake, Xtreme Formulations Ultra Peptide does the trick.
Relatively inexpensive and tasty, it is great for supplying your body with protein while you sleep. It has a thick berry flavor that cannot be beat and is also high in carbs protein and low in fat, meaning you stay full longer. Ready-To-Drink RTD Recommendation - Great for brining along on a trip where you may not have access to a mixer or do not want to worry about cleanup, Muscle Milk Ready-to-Drinks are superior in quality and taste.
I have been using them for a while now and haven't found any finer alternative. Whether you're bulking or cutting, creatine will allow you to lift more weight for more reps.
Creatine forces the production of ATP energy Adenosine-triphosphate which allows greater duration for short bursts of energy. Creatine is a must-have for anyone looking to increase their muscle mass. Recommendation - I prefer to take regular Creatine Monohydrate mixed in protein shakes or grape juice. Supplements For 8-Week Cutting: During cutting season you may feel sluggish because the deficit of calories in your diet. Furthermore you would like to have a supplement that supports your metabolism while you do nothing.
Recommendation - I used Lipo 6 from Nutrex during my last cutting cycle and loved it. The energy boost and increased metabolism I got from it was very effective. I plan on taking it again for my next cutting cycle. As much as you'll try to eat healthy on those eight weeks of summer cutting, there will be times where it's near impossible. This is where a carb blocker helps.
A carb blocker fills itself into carbohydrate receptor sites in the body, forcing the body to absorb fewer carbohydrates. In the long run this means less body fat gained during a cheat meal. I believe this carb blocker contributed to my great body fat loss, it helped me with those times where I had no choice but to eat a meal high in carbs.
Supplements For 8-Week Bulking: During and after workouts your muscles greatly need nutrients. Nitric Oxide speeds up the delivery of these nutrients to your muscles. Recommendation - I currently use Superpump by Gaspari Nutrition and cannot be more pleased. It has a great taste and is excellent in providing energy for your workouts and giving you a pumped-up, vascular look,.
This in turn increases my motivation and further increases my lifts. High Calorie Protein Shakes: The hardest part of bulking is most likely consuming all these calories in one day.
In addition to consuming a lot of calories, you must also be sure of only ingesting healthy portions of food. This is where high calorie protein shakes come in to play. They provide enough calories where you won't have to search for more food after drinking one. Recommendation - I currently drink Muscle Milk by Cytosport.
Muscle Milk is a great tasting protein shake, high in calories, that is perfect for a bulking diet. Two scoops mixed with two glasses of skim milk yields a calorie protein shake that doesn't weigh you down. The great thing about this plan is that it's all proven to work. There's no 'fad' aspects which force you to completely eliminate carbohydrates or make you add 'points' up until you run out of allowed points.
This plan is all common sense facts based from scientific knowledge of how the body works. That is the problem with most diets today; they do not teach you how and why the body acts as it does. Fad diets form a complex structure of what you can and can't eat which confuses the person dieting and over time drives that person away from healthy eating.
What I've mentioned in this article is common knowledge among good dieters; it is knowledge that can be passed on to others and understood.
With this plan, a person can lose significant amounts of body fat and actually understand why they are losing fat. Understanding a subject is the best way to grow more proficient at it. Will this diet work for everyone? Of course it will. Whether you're male or female the fundamentals for losing fat or gaining muscle is the same. With the calculator I provided above along with the formulas mentioned, one is able to form a diet plan that works best for them.
This is without spending hundreds of dollars buying a video, attending classes, or spending much time reading a book. I've given you all the knowledge on cutting and bulking for the upcoming summer and beyond. Now that you know all of this information, it's time to get out there and make a difference in your body.
Start working on that beach body you've always wanted.