Tag Archives: bodybuilding diets

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 defence 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.


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


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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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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What Is The Best Diet For Bodybuilding

diet for bodybuilding

Let experts teach you about bodybuilding diets. Learn about the ideal ingredients of a muscle gain diet, the absolute best bodybuilding food, and how to formulate a female bodybuilding diet.

So you want to know about the best diet for bodybuilding. It’s vital that you learn about this because true muscle gain depends intimately upon what you eat.

To gain muscle mass, you must focus intently upon what you eat. A bodybuilding diet is the most important part of your muscle gain program. Let’s learn about bodybuilding food and how to plan your own effective diet for bodybuilding.

What you’ll read about in this report:

  • An Overview of Bodybuilding Diets
  • Your Ultimate Diet For Bodybuilding
  • How Is a Female Bodybuilding Diet Unique?
  • Ideal Elements of a Muscle Gain Diet
  • What’s the Absolutely BEST Bodybuilding Food?

Your Ultimate Diet For Bodybuilding

diet for bodybuilding


You’re tasked with planning a meal plan to gain muscle. What should go into the perfect diet for bodybuilding?

Here are a few types of bodybuilding food items you might include:

  • Egg Whites: Most bodybuilders make egg whites an essential part of their diet for bodybuilding. Eggs have 60 times more protein than fat and are excellent to build muscle mass.
  • Chicken: Lean meat like chicken and turkey helps pack on solid muscle. That’s why a diet for bodybuilding should include plenty of it. Chicken is also low in fat.
  • Fish: Another frequent inclusion in any diet for bodybuilding, fish is a rich source of omega 3 and essential fatty acids which can help build muscle. Salmon, sardines and tuna are cold water fish that are rich in protein.
  • Legumes: Tasty, nutritious and a great source of fiber and protein, beans and legumes modulate insulin response that helps muscle gain and therefore is a useful inclusion in any diet for bodybuilding.
  • Lean Red Meat: Ground beef and red meat have protein, minerals and vitamins that help with building muscle.
  • Selected Carbs: Food containing carbohydrates with a low glycemic index burn slowly and provide fuel for muscle growth. Oatmeal and sweet potatoes are excellent choices to have on a diet for bodybuilding.
  • Hydration: Drinking enough water is an important part of bodybuilding diets.
  • Supplements: A muscle gain diet often includes protein supplements like whey protein. This makes up for any shortfall in dietary protein. A protein shake is both delicious and nutritive. Make it a part of your diet for bodybuilding every morning.

What’s the Absolutely BEST Bodybuilding Food?

Bodybuilding food


Bodybuilding depends on a foundation of eating right. When you eat bodybuilding food, your system will respond appropriately. While there are many types of bodybuilding food that are popular and tasty, only a few are absolutely essential to include in your diet for bodybuilding.

Among the best bodybuilding food items are:

  • Egg whites
  • Lean cuts of red meat steak
  • Chicken breast
  • Sweet potato
  • Asparagus

But there’s one bodybuilding food that’s head and shoulders above the rest – and that is filleted salmon.

What makes salmon so special?

Well, in addition to having a lot of protein, salmon is also rich in fat. With many people adopting bodybuilding diets that are low fat, bodybuilders are often fat deficient. Including fresh salmon in your muscle gain diet can get healthy fats back into your body.

For the best bodybuilding food, Atlantic salmon is quite inexpensive. It should be orange and non-smelly when fresh. Remove all bones and bake it in a preheated oven for 10 to 15 minutes. A serving has 12 grams of fat and provides around 200 calories.

How Is a Female Bodybuilding Diet Unique?

Female bodybuilding diet


A female bodybuilding diet is distinctively different from other typical muscle gain diets in that most women are afraid of bulking up so much that they look like a man or like a bodybuilder. That’s why a female bodybuilding diet is directed towards building muscle to stay lean and healthy.

So what’s in a good female bodybuilding diet plan?

Dieting is important to achieve fitness goals, but a female bodybuilding diet isn’t just about providing enough nutrients but should also do it in a way that keeps you lean, trim and strong.

Metabolism regulators that help burn off calories play an important role in any female bodybuilding diet. Food choices like nuts, dry fruits, cereals and protein bars are good inclusions.

However, macronutrients are also essential for a female bodybuilding diet and foods rich in protein will help grow and repair muscle during workouts, while carbohydrates provide energy necessary for exercise. Some good sources of fat such as avocado, nuts, coconut oil and grass fed butter also are to be a part of your muscle gain diet.

Other unique components of a female bodybuilding diet are:

  • milk for calcium and
  • green vegetables like kale and broccoli for folate and other B vitamins

Some women may require added protein, vitamin and fish oil supplements for a balanced female bodybuilding diet.

Ideal Elements of a Muscle Gain Diet

Muscle Gain Diet


A clean muscle gain diet will build muscle, burn fat and promote health. Most effective muscle gain diets are made up of nearly similar elements. Planning meals based on this formula will ensure you get enough of each component and will enjoy better muscle growth.

An excellent muscle gain diet is to eat 4 to 6 egg whites along with a banana and 1 serving of wheat-based cereal. For lunch, the optimal muscle gain diet will include 6 to 9 ounces of lean red meat, 2 cups of pasta and some broccoli.

For dinner, try this:

  • chicken breast
  • 1 sweet potato
  • a cup of peas and carrot

A muscle gain diet also needs pre-workout supplementation to provide extra calories and protein before exercise. A cup of cottage cheese with 4 slices of toast and jam work nicely.

After training, your muscle gain diet should provide a top up of protein and calories, which is available when you drink a whey shake with 1 cup of rice. A turkey sandwich with whole-grain bread is another option.

Bodybuilding Diets: An Overview

Bodybuilding diets


As you’ve seen, bodybuilding diets are unique for different people and depends upon their dieting goal. Some bodybuilding diets are ideal for muscle gain. Others are optimized for women. And a few help burn fat without losing muscle mass.

You can take this information and tailor your own bodybuilding diets that suit your unique needs.

Remember, what works best isn’t a particular food or routine, but the habit of systematically following your own eating plan, formulating a bodybuilding diet that includes all essential ingredients for muscle gain.

Body fat calculators are helpful in keeping track of your calorie intake and recording your progress towards weight and muscle gaining goals. Meal plans that are drawn from lists of allowed bodybuilding food will avoid the boredom of routine, while delivering all nutrients necessary for muscle building.

All bodybuilding diets will work – if you follow them correctly. If you’re having trouble designing your ideal bodybuilding diets, use the models available in programs like

Your best diet for bodybuilding is the one you stick with for the long run. With the right muscle gain diet, your ideal body is just around the corner.

Recommended reading:

  • What should I eat to be a bodybuilder?
  • What foods to eat to gain muscle?
  • What foods are energy foods?
  • How much do you need to eat to build muscle?