It's what causes people to lose motivation in their workout and diet plan. This is known as the "negative-calorie" effect. A few simple changes to your daily weight loss habits can make a huge difference! This is NOT a fad diet or rapid weight loss program. Very low carb , or ketogenic diets are a fairly popular method of weight loss. My goal is to inspire and motivate you to live a better life. September 30, at 7:
10 Step Bodybuilding Diet Action Plan
I'll go over each step in detail, but here are all ten steps at a glance:. Avoid wasting time and energy with any fad diet tactics or advanced techniques that you might find elsewhere.
All you need is right here — the bodybuilding diet fundamentals that drive results. Before diving into the ten steps, I'm going to explain why a good bodybuilding diet is important and what important nutrition concepts you must know.
I'm going to make sure you understand a few simple nutrition concepts before we get to explaining each of the ten bodybuilding diet steps.
You'll learn about calories, macronutrients, and how they are related. 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. Otherwise, you can't keep track of calories and macronutrients — the most critical aspect of an effective and productive bodybuilding diet plan.
Finally, we're ready to move on to the good part — creating your personalized bodybuilding diet plan and getting you on your way to real results!
Your long-term goal is probably something along the lines of being bigger, stronger, and leaner. But for now, you must choose a short-term goal. Start with one of the following bodybuilding diet types:. There's great news if you are a beginner and deciding between bulking and cutting for your bodybuilding diet: This phenomenon allows beginning lifters to see rapid progress.
In addition to overall faster results, you can also observe fat loss while gaining muscle if you choose to bulk. Likewise, you experience some muscle gain while burning fat if you choose to cut. This only lasts for a few months, so be sure to take advantage of the situation like a man with an almanac and a time machine!
Still Deciding to Bulk or Cut? Not sure which route 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 recommendations - Do what you feel most comfortable with.
Maintenance level refers to how many calories you eat and burn per day. The starting point for any bodybuilding diet plan is to find out how many calories you must eat per day.
This will depend on whether your short-term goal involves bulking or cutting. The following statements demonstrate the basic concept behind calorie requirements. Bulking and Cutting Calories. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight. The above equations work very well for the majority of people. However, different body types can make a difference if you're on one extreme or another.
Meet Sammy Smalls, an aspiring gym rat. Sammy wants to gain muscle mass and get strong. Right now he tips the scale at a meager lbs. Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped. He steps on the scale and weighs in at a gelatin-like lbs.
You need a rough estimate of your lean body mass in order to set your protein intake correctly. That's a piece of cake. I thought you said this was supposed to be easy How am I supposed to find out what my body fat percentage!?! Remember, we just need a rough estimate of your LBM. That means, you don't need a precise measurement of your body fat percentage - Obviously the closer to your actual body fat percentage, the better. But it's okay if you're off by 5 percentage points.
So, how can you get a rough body fat percentage estimate? You could buy a cheap body fat caliper or use an online body fat calculator. Once, you've got the estimate, just plug it in to the equations. Sammy Smalls stepped on the scale just yesterday so he knows he is lbs. But he's got no idea what his LBM is. Let's help him out. Now, Sammy just needs to estimate his body fat percentage.
Freddy Fatts tips the scales at a not-so-solid lbs. We'll figure out just how much of that weight is solid by calculating his LBM. Now, all Freddy has to do is get a rough idea of his body fat percentage. Your protein intake should be 1. This may be considered "low" by some of the more hardcore "bros" out there, but both research and anecdote back up these numbers.
In fact, research suggests that this may be more protein than is necessary to maximize muscle gain or preservation, or minimize muscle loss. His bodybuilding diet calls for calories per day for weight gain. Calculating his protein intake using 1. His bodybuilding diet calls for calories per day for fat loss. However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans , while some do better with high fat, low carb meal plans.
A quick recap — Sammy Smalls is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbohydrates. We'll calculate fats first. A quick recap — Freddy Fatts, is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbs.
We'll deal with fats first. Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates. If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning. A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up.
All of the remaining calories will be fulfilled by carbohydrates. A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day.
All of the remaining calories will come from carbohydrates. This step concludes the "big picture" view of the bodybuilding diets. The next steps cover the details Pre- and Post-Workout Nutrition. Just follow the guidelines below and you'll be golden. Pre-Workout Guidelines — Sammy Smalls weighs lbs. Multiplying his bodyweight by 0. Post-Workout Guidelines — Multiplying his bodyweight by 0. In summary, Sammy should eat 35 grams of protein and 70 grams of carbs for an ideal post workout meal.
Pre-Workout Guidelines — Freddy Fatts weighs lbs. Note that Freddy can only eat grams of carbs per day, and he's already down by 46 grams just from pre-workout carbs.
So, we'll find Freddy's carbs by multiplying his bodyweight by the minimum 0. In summary, Freddy should eat 46 grams of protein and 46 grams of carbohydrates for an ideal post-workout meal. Contrary to bodybuilding diet dogma, there is no magic number of meals per day that you must eat. If you prefer eating 7 small meals per day, then by all means, go for it. I personally find preparing and eating meals to be tedious, so I squeeze my calories into larger, more satisfying meals depending on the day.
Eat Mostly Healthy Foods. The majority of your food should come from healthy food sources, in order to fulfill your calorie and macronutrient requirements, as well as your vitamin and mineral needs.
Check out the muscle building foods page to discover the most nutritious foods to eat for a successful diet. Note that I said to eat mostly healthy foods. Although there are many healthy foods that taste good, you probably have a not-so-healthy favorite food pizza or subs for me. I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis but still hit your calorie and macro goals.
This advice may go against the hard-headed, all-or-nothing mentality that is common with the "hardcore" crowd. But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:. How to Stay Hydrated. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet.
Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight. Some basic tips and guidelines for proper hydration include the following:.
You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience. Sammy Smalls is now two weeks into his bodybuilding diet.
He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs. When he checks his weight, he's barely gained any weight — half a pound if he's lucky. There's no need for Sammy to worry. That means he should eat calories per day for the upcoming week.
Freddy Fatts is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 49 grams of fat, and grams of carbs. When he checks his weight, he's barely lost any weight — half a pound if he's lucky. There's no need for him to fret. All ten steps are very important to building your custom-tailored nutrition plan.
However, the bare minimum that you should take away from this page are the following underlying bodybuilding diet principles:. Consistency is Key to Victory. This wraps up the ten fundamental steps of making your perfect bodybuilding diet. It may take a little time to get used to and a couple of cycles to find what works best, but just stick with it and it will soon become second nature. Be consistent with your diet plan and the new and improved body will follow suit.
My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!
Save my name, email, and website in this browser for the next time I comment. I think 40 grams of protein is ok… I eat vegan and I do very well eating less than 40 grams of protein a day from vegetables sources. I subscribed to your newsletter and have yet to receive the page document that was promised. Or it could be an issue on my end. I appologize for the delay in getting the ebook — I realized earlier today that there was an issue with the autoresponsder settings for my mail service i.
I fixed this a few hours ago, so you should have received a copy. Thank you very much for your article, it is great. However, I have a question. Being a competitive bodybuilder, Jay has to eat a lot in order to get the adequate amount of calories.
He backs up his regular hard training programs and workout schedules with several meals throughout the day. He consumes food on a consistent basis, and his daily calorie intake is around 4, calories. His regular diet consists of 40 percent carbs, 40 percent protein, and the remaining 20 percent comprises fat. It took over two decades of strenuous training and heavy lifting. Every time he trains at the gym, he does it with intensity, consistency, and attitude.
He does not look to drop a weight until all the muscles are evenly exercised. There is no strict rule or restriction about the number of reps or sets. He concentrates more on the muscle groups that are not as dense or full, training his arms a little lightly while his legs and back are trained really hard. When it comes to exercising, Jay does not always follow a set schedule. Like Jay, if you know what works the best, you can personalize your training sessions and exercise depending upon how your body feels.
Please no link dropping, no keywords or domains as names; do not spam, and do not advertise! About James Gold - Fitness trainer. Jay Cutler Abs Workout. Jay Cutler Arm Workout. Jay Cutler Tricep Workout.