Category Archives: Bodybuilding Diet

Muscle Building Diets – What Makes A Muscle Building Diet Great?

Bodybuilders looking to bulk up often go on an eating binge. They gobble up anything at hand, expecting to gain weight and build muscle. Such a shot-gun approach has a shot at working – but expect it to take a long time, and involve more effort than doing it right with a muscle building diet.

Your goal with bodybuilding is probably to burn fat and gain muscle. Doing it as quickly and easily as possible is every bodybuilder’s dream. By following a muscle building diet plan that focuses on getting the right kind of food and adequate calories into you, you’ll get rid of fat and build muscle right from the beginning.

Which Are The Best Muscle
Building Foods?

1. Egg Whites

Rich in protein and with an exceedingly high biological value, egg whites are among the most popular inclusions in every lean muscle building diet. The protein ingested in the form of egg whites is used efficiently to synthesize proteins. Vitamins and minerals are a nice bonus.

2. Chicken or Turkey

Lean meats find a place in every muscle building diet plan as well. The protein is of high quality and the content of saturated fat is very low.

Muscle Building Diet Plans

3. Fish

Though rich in fatty acids, fish is often considered a good muscle building food because of the quality of fats. Omega 3 fatty acids and essential fatty acids are important to catalyze steps in muscle development and protein synthesis in your body. Fish provide the necessary substrate to make this happen. The best types of fish are cold water catches like tuna, trout and salmon.

4. Lean Red Meat

Red meat is rich in protein as well as minerals including iron. The calorie value of red meat is high and ectomorphs who find it hard to put on weight should consider eating more red meat. The downside is the high saturated fat content. Your muscle building diet plan should include red meats once or twice a week.

5. Carbs With Low Glycemic Value

It is a fallacy that bodybuilding diets need mainly protein. Carbs are needed to fuel muscles and build up reserves of glycogen. That’s why pre-workout snacks like sweet potatoes and oats are helpful in building muscles. The key is to choose carbohydrates that are digested slowly. You’re not looking for a sugar rush, but for consistent energy sources that will keep your muscles chugging along.

6. Water

Drinking water is an often overlooked element of bodybuilding. We talk about muscle building exercises and muscle building foods. In isolation and without adequate water intake, they are worthless. You need between 3 and 8 liters of water daily, depending upon how intensely you work out.

7. Whey Protein

Whey protein is a very rich source of dietary protein that can help you bulk up very quickly. Using other sources alone, it is difficult to reach your daily target of 1 gram of protein per pound of body weight. Whey protein is an excellent supplement, which is also safe and inexpensive.

Lean Muscle Building Diet

Superfoods That Should Go On Your Muscle Building Diet Plan

 

1. Fish Oil

If you can’t get fresh cold water fish in your area, you can make up by including fish oil supplements in your diet. A few capsules can give you the daily 9000 mg of EPA/DHA that’s required daily.

2. Berries

Antioxidants that can save you from cancer, heart disease and degenerative illnesses are the primary appeal of eating berries. But they can help with bodybuilding also. Cranberries, raspberries, blueberries and blackberries are equally effective. Add them to your cereal or oatmeal to make a delicious meal.

3. Yoghurt

A muscle building diet is enhanced by yoghurt which contains bacteria beneficial to your intestinal health. Plain yoghurt that is low in fat content is an excellent snack between meals.

4. Flax Seeds

Rich in protein, omega 3 fatty acids and fiber, flax seeds taken with yoghurt before bed can balance your muscle building diet nicely.

Muscle Building Diets

5. Extra Virgin Olive Oil

Use this unsaturated fat rich oil for salad seasoning. It enhances taste and protects you against cancer and heart disease.

6. Mixed Nuts

These are rich sources of protein, especially helpful for skinny guys who want to put on weight. They also have minerals and vitamins. Almonds, walnuts, cashew and hazelnut are popular choices.

7. Vegetables

Green veggies like broccoli and spinach, tomatoes, carrots and fruits like apples and oranges can enhance your lean muscle building diet and balance your caloric requirements with vitamins and minerals that are essential to building muscle.

8. Green Tea

Though water is the best drink for bodybuilders, green tea comes a close second as it is a natural diuretic that can wash out excess water from your body, while providing antioxidant derived advantages.

If your aim is to add muscle, eating empty calories is a huge mistake. Choosing the right types of muscle building foods is an important responsibility. Add the foods listed above into your muscle building diet and enjoy the dream body you’ve always wanted.

For a comprehensive lean muscle building diet plan, check out Jason Ferruggia’s Renegade Strength Club which offers a valuable bonus guide to eating the right way for muscle building. Learn more here, or visit the official website at this link for details:

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Bodybuilding Diets – How To Plan The Perfect Bodybuilding Diet

The second most important part of bodybuilding is eating the correct bodybuilding diet. The first, of course, is working out. Here are a few tips that will help you eat right.

6 Main Rules To Follow In Your Bodybuilding Diet Plan

Bodybuilding Diet

1. Six Meals A Day:

Eat six meals a day at 2 to 3 hour intervals. This way your blood sugar is maintained at a steady level,without sudden surges of energy. Your metabolism also remains steady promoting muscle growth. If you miss a meal do not try to make it up at the next one.

2. Include Lean Proteins:

Lean proteins are essential muscle building foods. Include white meats like chicken and fish, low fat dairy products and lean beef in your daily diet. If you are vegetarian or vegan, then soy products and legumes (like beans) are good substitutes for meat.

3. Say NO To Processed Foods:

An important part of following your bodybuilding diet plan is to eat healthy and nutritious food. This means refusing to eat anything that comes in a box or a carton. Most processed foods have all the nutrients leached out of them, leaving behind harmful empty calories and saturated fats.

4. Water, Water, Water:

Drink plenty of water while working out to stay hydrated . In a day, drink at least 2 liters of water. Avoid soft drinks and alcohol as far as possible. Soft drinks loaded with sugar find their way to your waistline as fat, not muscle. They also mess up your body’s defense system.

5. Plan Your Carbs:

Every bodybuilder following a diet plan needs to know that there are two types of carbs – starchy and non-starchy. Starchy carbs are digested fast and cause a sudden spike in blood sugar levels. These are carbs found in bread, rice and pasta.

Non-Starchy carbs are absorbed slowly and raise blood sugar gradually.They are found in fruits and vegetables which are richer in fiber. A good bodybuilding diet plan will include adequate quantities of both. When you eat is often more important than how much you eat. Starchy carbs must be eaten only just before and just after working out. For all other meals, non-starchy carbs are a better option.

6. Salt And Sugar:

Reduce salt intake as much as possible. Avoid sugar like poison! If you need sweeteners, try using healthier alternatives such as stevia or artificial sweeteners.

Muscle Building Foods
 

Muscle Building Foods

Here are some examples of muscle building foods.

* Starches: Brown rice, yams, potatoes,sweet potatoes, cereals, oats, pastas, bread

* Protein: Protein powders, egg white, white meat, greek yogurt, fish, whole grain, lean beef, soy products, legumes

* Fruits and vegetables: Tropical fruits, berries, citrus fruits, bananas,green leafy vegetables, beans, squashes, pumpkins , asparagus, cauliflower, broccoli

* Oils: Flaxseed, canola oil, avocados, cheese, nuts, coconut oil

Top Bodybuilding foods

Here are some of the best types of bodybuilding foods to include in your daily intake:

1.Egg Whites:

Just as clothes make the man, egg whites make the body builder. Egg whites are the richest and cheapest source of protein available to bodybuilders. Egg whites provide your body with all the essential proteins it needs and help with muscle growth. An egg white omelet for breakfast can power the rest of your day.

2.Salmon:

Salmon is second only to egg whites as far as body building nutrition is concerned. It contains plenty of proteins and has the added benefit of providing unsaturated fats. Many bodybuilders are deficient in fats as they follow low-fat bodybuilding diet plans. Salmon is a good way to overcome this deficiency through its high omega 3 fatty acid content.

Top Bodybuilding Foods

3.Chicken:

Every bodybuilder needs chicken in his diet. Chicken is very high in protein and has a negligible amount of fat making it the perfect muscle building food.

4.Sweet Potato:

Contrary to popular belief, muscles don’t grow on proteins alone . Carbohydrates are just as essential for bodybuilding nutrition. Sweet potatoes are an excellent source of tasty carbohydrates. They can be eaten as both sweet and savoury dishes. Select small and firm sweet potatoes for the best flavor.

5. Flaxseed or Flaxseed oil:

Flaxseed is a good source of healthy fat. Try incorporating it into every meal. If you are trying to lose fat, flaxseed or flaxseed oil is a must in every meal. It tricks your body into thinking that there is a surplus of fat, and your body starts releasing its own fat stores. Natural flaxseed is better than flaxseed oil capsules and is available in most super markets.

6. Vegetables and Fruits:

Asparagus, spinach, broccoli, beans, berries, citrus fruits and tropical fruits are all essential for a bodybuilder. These fruits and veggies pack all the vitamins and minerals your body may need. They provide balance to a diet of primarily proteins and carbohydrates. Try incorporating 2-5 servings of fruits and vegetables in your daily meals.

A good muscle gaining program will be developed around this critical element of bodybuilding success. From the reviews and testimonials of happy users, it is obvious that Jason Ferruggia’s Renegade Strength Club helps build muscles fast.

The information is nicely presented, organized into a logical and structured program to follow over 12 weeks, and simple enough for anyone to follow. You can learn more about it here, or order a trial subscription from the official website at this link:

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Bodybuilding Protein Diet – What Works Best To Gain Muscle

What you eat matters a lot when it comes to bodybuilding and that’s the reason why you should know all about a bodybuilding protein diet.

Your protein-rich diet is important to gaining muscle and building your physique. No matter how hard or long you workout, unless you’re eating the right kind of bodybuilding protein diet your muscle gain won’t be all that it should.

Protein intake can be in the form of food or supplements. While you have several choices to pick from, there are a few standard staples in any bodybuilding protein diet.

1. Egg Whites

Egg whites have a 60:1 protein to fat ratio making it one of the most protein-rich foods of all. What’s even better is that the protein in egg whites has a high biological value which means that it is more easily absorbed from your bodybuilding protein diet and used to build muscle mass in your body. Egg white is poor in carbohydrates and contains vitamins and minerals.

2. Turkey or Chicken

Lean white meat in the form of chicken breast or turkey is another essential in a bodybuilder’s diet. Not only are they excellent sources of dietary protein, lean meat has low concentrations of saturated and trans fat (which is unhealthy).

Bodybuilding Protein Diet - chicken breast

3. Fish

Fish is an interesting exception to the typical bodybuilding protein diet because it is rich in fat. However, the kind of fat found in fish is the healthy omega-3 fatty acids which aid in muscle building. Cold water fish like tuna, trout and salmon are the best for protein. Canned fish is an acceptable alternative.

4. Legumes

Legumes such as beans are powerful in building muscle because of a high protein content. Beans are delicious, nutritious and contain a lot of fiber which is good for your overall health. The fiber content helps regulate bowel habits and moderates the body’s insulin response that contributes to muscle growth. A cup of kidney beans provides upto 15 grams to your bodybuilding protein diet.

Bodybuilding Protein Diet -  legumes

5. Red Meat (Lean)

Another fantastic component of an ideal bodybuilding protein diet is lean ground beef or lean cuts of red meat. It’s rich in zinc, iron and Vitamin B as well as protein. Even if you’re an ectomorph (‘hard gainer’), you’ll benefit from the high calorie content of lean red meat. But don’t overdo it. Eating red meat daily can be detrimental due to its high level of saturated fat. Once a week is fine, providing much-needed variety to your bodybuilding protein diet.

6. Low Glycemic Carbohydrates

In addition to protein, the bodybuilding process requires a fair amount of carbohydrates as well. The key is to include slow-acting carbs like oatmeal and sweet potatoes to your bodybuilding protein diet. Exercise uses up glycogen stored in your muscles for energy. Replenishing these stores is vital to gain muscle mass. So eat a portion of slow-digested carbs consistently to get the best results.

7. Water

It isn’t often understood just how important water is in every bodybuilding protein diet. After all, seventy percent of your body is made of water, and that includes your muscles, bones, ligaments, and other tissues. To maintain good health and energy, hydration is important. A bodybuilding protein diet often requires drinking up to 10 liters of water every day.

Bodybuilding Protein Diet - water

8. Whey Protein

One more element in a bodybuilding protein diet plan is protein supplements like whey. When you find it hard to maintain an intake of 2.5 to 3 grams of protein per kilogram body weight, whey protein supplements can help make up the deficit and keep your muscle gain steady. In fact, many serious bodybuilders consider whey protein an essential ingredient to their bodybuilding diet.

In conclusion, if you intend to gain weight by putting on solid muscle, you can’t achieve this by eating empty calories or carbohydrate rich food. You need protein, and a lot of it. This means you must carefully choose the kind of food and supplements you’ll eat.

By including the things above in your bodybuilding protein diet, you’ll be on the right path to achieve your dream body.

17 More Protein-Rich Foods For Your Bodybuilding Protein Diet

 

Bodybuilding Protein Diet -  protein rich foods

  • Greek yoghurt
  • Cottage cheese
  • 2% fat milk
  • Boneless pork chops
  • Halibut
  • Octopus
  • Anchovies
  • Corned Beef
  • Dried Lentils
  • Pepperoni
  • Peanut Butter
  • Beef Jerky
  • Mixed Nuts
  • Tofu
  • Green Peas
  • Wheat Germ
  • Quinoa

Enjoy planning your ideal bodybuilding protein diet and working out to gain muscle quickly and easily!

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

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Bodybuilding Diets : 6 Essential Muscle Building Super Foods

You can not hope to build massive muscles by eating the wrong kind of foods. You may be spending hours in the gym weight training but the results won’t be good if you don’t pay attention to your bodybuilding diet.

Here we will list the essential super foods which help in muscle building:

1. Eggs

Eggs are nature’s best source of proteins. Especially egg whites. One egg white has just 50 Kilo Calories and is packed with minerals and vitamins. There are few carbohydrates in an egg. This is the purest form of protein packed with essential amino acids that are important building blocks for your muscles. The egg protein is present in a form that is readily absorbed by the body. Every bodybuilding diet should include large quantities of egg whites.

2. Chicken or Turkey

This is another important source of protein for people interested in packing in the muscles. Chicken and turkey are rich sources of lean meat and like egg are high quality protein which is well-absorbed by human body. It is low in saturated and trans fats.

Chicken and turkey breasts provide around 170 to 120 Kilo Calorie per serving. Including it as part of your bodybuilding diet will add variety to your meal plan and increase the number of options on your menu. Chicken and turkey can be eaten in a variety of ways making it easy to stick to your diet as you won’t get bored of eating the same old food everyday.

3. Fish

Fatty acids and proteins. are important in muscle building which a diet rich in fish provides in abundance. Fresh water fish and cold water fish like salmon, trout and tuna are rich in essential fatty acids like omega-3. These are also rich in proteins. Different types of fish provides different amounts of calories. Sardines provide 200 Kilo Calories per serving and salmon and tuna provide about 120 Kilo Calories per serving.

4. Beans and legumes

Vegans who wish to go in for bodybuilding have to depend on beans and legumes for their protein needs. Though these are low-quality proteins. they are excellent in terms of nutrition and delicious in various dishes. They are rich in fibre and low in calories. Even the non-vegans can include beans and legumes to avoid constipation and easy bowel movements.

5. Carbohydrates

A bodybuilding diet can not rely on just proteins. It also needs good carbohydrates. Whole grains, oatmeal and sweet potatoes are good sources of low glycemic index carbs. These carbs help fuel the muscles. Eat them before your workout to get a good boost of energy.

When you workout the body taps into glycogen present in the muscles. If you do not provide enough fuel in the form of slow-burning carbs the body breaks down the muscles for its needs. This will actually lead to muscle degeneration which is not what you want.

6. Water

is most neglected element in a body building diet. 70 percent of your body is made up of water. People think that water is needed only for the efficient functioning of the kidneys and other organs. But, water is also needed to build tissues and muscles. When you are on mission to build muscles it is absolutely essential to consume adequate quantities of water.

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Bodybuilding Diet Chart – How to Easily Keep Track of What You Eat

When you’re trying to gain muscle you should review your daily nutrition with the help of a bodybuilding diet chart. There isn’t a “perfect diet”, but a good nutrition plan has many things in common.

Fast food is bad. Candy, soda and other calorie-rich junk food should be excluded completely from your meals. Instead, boost your protein intake to repair muscle and bulk up. Eating more chicken, lean meat, tofu and tuna will enhance your body’s ability to gain muscle.

But how do you keep track? A bodybuilding diet chart is essential when you’re getting started.

Skinny Guy Workout Plan - Weight Lifting

Most people don’t eat enough fruit and vegetables. If you don’t take care to eat bran flakes or bread, you may not get enough fiber. And getting dehydrated because you don’t drink enough water has its own set of problems. A bodybuilding diet chart ensures that you won’t make any of these mistakes.

The frequency of your meals is also easy to keep count by using a bodybuilding diet chart. Dividing your daily calorie intake into multiple small meals spread out over the day will keep your blood sugar levels constant and prevent hunger craving.

Another benefit of a bodybuilding diet chart is that you’ll be able to see what types of food you eat at different times of the day. For instance, carbs are bad for you at dinner, because they’ll get processed and stored as body fat since your body doesn’t require much energy as you sleep.

Seeing from your bodybuilding diet chart exactly how your nutritional intake is distributed lets you make suitable adjustments to optimize your muscle gain.

Skinny Guy Workout Plans - Bodybuilding Diet

Calorie counting is another advantage of maintaining a bodybuilding diet chart. Your goal should be to track exactly what you eat and clean up your diet so that you only eat what’s healthy and good for your bodybuilding goals.

A good diet log is like a training log. Your bodybuilding diet chart can be maintained in paper form, or as a mobile phone app, or even a small text file on your home computer that you update regularly.

The bodybuilding diet chart chart will have columns detailing what you eat, when, and the calorie count of each item. You can keep carbs, proteins and fat separated in their own columns to help you tailor your diet. A chart helps you keep records of everything so that you’ll stay honest.

Nutritional information is readily available on food labels so that you just have to enter the data into your bodybuilding diet chart. Copy down the numbers, but also beware of a manufacturer’s ‘trick’ of listing calories for tiny serving sizes. Go by weight or quantity rather than ambiguous measures like ‘servings’ or ‘helpings’.

For non-packaged food, you can compute calorie counts by using a ready reckoner booklet for approximate values that are based on volume or weight of food consumed. It helps to sort the diet by carbs, proteins and fats.

Skinny Guy Workout Plans

A bodybuilding diet chart helps you resist binge eating since you’ll have to enter the data into your spreadsheet where it stares at you in silent accusation! Hiding away splurges encourages them to keep happening. But when you drag it into the cold light of day, it’s easier to resist temptation and stick to your healthy bodybuilding diet.

Stick to your dietary plan. Clean up your food choices. Establish new, healthy eating patterns. This is what influences how quickly and easily you gain muscle more than the exact workout you choose or the regularity with which you exercise. It is in such circumstances that a bodybuilding diet chart can be vitally important.

There will always be challenges with bulking up and achieving muscle growth. But if you follow commonsense guidelines, record data faithfully in a bodybuilding diet chart, and monitor progress diligently, there’s no reason why you shouldn’t waltz your way to your targets with ease.

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