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Bodybuilding Diets – How To Plan The Perfect Bodybuilding Diet

Bodybuilding Diets

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.

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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!

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Bodybuilding Diets : 6 Essential Muscle Building Super Foods

Bodybuilding Diets

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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Your Bodybuilding Diet – An Eating Guide For Bodybuilders

Most folks assume that the secret to huge muscles is pumping iron several hours a day. They completely ignore the other important component of the bodybuilding diet. What if someone informed you that you can in fact gain big muscles by spending less time in the gym and paying more attention to your diet. Most likely you will laugh at such an idea. But it is a fact. You can retain more muscle mass by training less and eating the right kind of food.

Did you know that not paying attention to your bodybuilding diet and instead focusing all your energy on training is a big wasted effort. You will end up frustrated and may even give up on your muscle building dreams. Most people think that nutrition and diet are way too complicated subjects which are best avoided.

It’s time to change this ostrich behavior of sticking your head in the mud and hoping the problem will go away. Instead train smarter. Train just enough to get your muscles stimulated and then feed them the nutrients needed to grow. Trying to grow muscles without feeding them proper food is like sticking plants in sawdust and hoping you will get a good harvest. No nutrition, no harvest. Same for your muscles. No bodybuilder diet, no muscles.

This truth is universal not just for those looking to grow muscles but also, for those looking to increase their fitness and strength levels. So here is a list of top foods that you should include in your bodybuilding diet to gain muscle mass and to become stronger.

Eggs

Another source of high quality protein are eggs. They contain most essential amino acids, right kind of fat, vitamin D, choline and much more. They are also the cheapest of all protein sources. They are a complete food and the best for those on a bodybuilding diet plan.

Chicken

Chicken is an excellent source of high quality protein and tasty too. It is versatile like eggs and can be prepared in different ways. Buy the skinless variety to avoid the fat stored under the skin. Chicken helps in repairing muscle, building muscle, increasing strength, in strengthening bones and in weight management. Order chicken breasts which are cut into single serving sizes and store in your refrigerator. Cook and season it in a variety of ways to enjoy a great protein-packed meal.

Lean beef

Lean beef should play a major part in the bodybuilder diet plan if you are serious about gaining muscle mass. It is full of essential ingredients needed to grow muscles. A 3-ounce serving of lean beef contains iron, vitamins and zinc and is just 150 calories. This high quality protein contains large amounts of amino acids which together with insulin promotes muscle growth. Not all proteins are the same. The high levels of amino acids in lean beef in combination with insulin help development of muscles growth. At 150 calories lean beef provides the same amount of protein as one and half cups of beans but at half the calorie count. This is great news for weight watchers.

Cottage cheese

Cottage cheese is almost pure casein protein. It is slow digesting and is just right for muscle maintenance. If your job or schedule doesn’t allow regular intake of meals including cottage cheese can help. It is also full of other useful nutrients like vitamin B12 and calcium. Choose low-fat cottage cheese to avoid the unnecessary calories.

Whey Protein Supplements

If you are serious about bodybuilding then whey protein supplements are necessary. It is a fast way to add the required nutrients to your bodybuilding diet. It is a portable and easy source of proteins that can be consumed on the go. After a workout, before a workout or for those in between meals when you need to keep your body supplied with suitable drinks whey protein comes in really useful. Professional bodybuilders drink whey shakes right after they wake up, after workouts, mixed with their meals and just before going to bed. If you are just trying to build some muscle then drink it after your workout as it helps is muscle mass gain. But you should not make this your only source of protein. Include other richer sources of protein in your diet so you get a well-rounded mix of all nutrients.

Fish

Fish is a source of good protein and very little fat. It is also rich in omega-3 fatty acids which help in losing fat and ensuring the proper functioning of your body. Your metabolism also improves. So include tuna and other fish in your weekly diet plan.

Oats and wholegrain

Oats have low glycemic index and it is also minimally processed. It has all the micro-nutrients your body needs, you feel full after consuming oats, it has more fiber and decreases hunger. It aids in fat loss and overall decreases your need for more food. It is also a reasonable source of protein. Whole grains are able to keep you full for longer unlike refined grains. It helps promote your energy levels and overall health. Brown rice boosts growth of lean muscle, increases fat loss and improves your strength.

Fruits and Vegetables

You need a rich mix of different fruits and vegetables in your diet as they are a good source of antioxidants and nutrients like vitamin C, vitamin E and beta carotene. They also are an important source of fiber needed to flush out toxins from your body. Include a range of such fresh produce in your daily intake.

Fats

Fats in moderate quantities are crucial for hormone production and muscle development. By including fish, nuts, vegetables, leafy veggies, flax seed, avocados and other seeds you will be getting a rich mix of all essential fatty acids that your body needs.

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