How to Create a Bodybuilding Diet. Ok, so you want to get huge?! All you have to do is make it to the gym, crank out reps until you get a sick pump, head home and get on with the rest of your day, right? If bodybuilding were only that simple. Nutrition plays a very large part of recovery, growth and general fitness and without it your body won’t put on any lean muscle mass. So, if you want to be a true bodybuilder, you’re going to change your lifestyle and develop a muscle building meal plan. Don’t worry, it’s not as hard as it sounds. We’ll give you the complete breakdown on how to determine your dietary needs to build a muscular physique. If you lose muscle and/or if you lessen the intensity level of your training, you need to eat less. So how do you know if you’re building or losing lean muscle mass? You measure of course. There are two main means that would work very well. The first is the good ole scale that sits gathering dust in the corner of your bathroom. You should monitor your weight to see if your goal to build lean muscle is causing an increase in bodyweight. If the scale shows that your weight is staying the same (or going down) then it’s time to look at your diet and make healthy changes to create a high calorie bodybuilding diet. If your weight is increasing, is it muscle mass or fat mass? If your stomach is getting larger then you might be eating too much. You can expect to put on some bodyfat when trying to put build muscle (especially if you’re eating a high calorie diet), but you want to monitor to make sure that dreaded fat percentage isn’t increasing too much. Another good tool to track your progress is a set of body fat calipers. Using calipers every two weeks will provide you an idea of exactly what is happening. If your lean body mass is going down, you might want to increase the amount of calories that you eat. On the contrary, if body fat is increasing, you might want to decrease your food consumption. Finding the sweet spot where you can gain muscle without fat is every bodybuilder’s dream. All good gyms will have a set of calipers and as long as the same person does the measurements every time you should be able to get a true reading as to what exactly is happening. Once you have obtained the amount of total millimeters and your bodyweight, the chart that comes with the calipers will show what your bodyfat percentage is. Now comes the clever bit. Ready to build new slabs of MUSCLE without adding any body fat? This diet is the best bodybuilding diet you could possibly utilize for bulking. MAXIMIZE muscle. Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a. Bulking & Fat Loss Bodybuilding Diet Plans - Let’s walk through the nine steps that will determine a plan for your personalized bodybuilding diet. If you take your bodyweight in pounds and times it by the bodyfat percentage, then you will be able to figure out your total level of bodyfat. Then you subtract this number from the total bodyweight and that will give you a figure for your fat free mass. The figure is not all muscle (technically it includes internal organs, bones etc.) but we’ll use the figure as muscle for our calculations. The two figures you have just worked out (total bodyfat and fat free mass) should be written down and kept. Then next time you have your measurements done you can compare the two and see if your bodyfat percentage has gone up. You will find that if your food intake is right, then with proper amount of exercise, your fat free mass will go up and your total bodyfat will go down. The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton. A moderate protein, high carbohydrate, moderate fat bodybuilding diet plan boosts your testosterone levels and balances cortisol, but a high protein strength training. View more We have some of the most exciting, motivating, and entertaining High Definition Videos ever produced for the fans of Fitness and Bodybuilding! Find more diet plans articles and videos at Bodybuilding.com. Bodybuilding Diet Cutting WeightBut if you're not eating enough, you will find that your fat free mass (muscle) is going down and your bodyfat goes up, which is definitely not what you want! Bodyweight x bodyfat percentage = lb bodyfat.(2. Step. 2. Bodyweight – 4. This figure is the total amount of fat free mass). So now we know.. That is the ideal situation. But sometimes it doesn’t happen and the fat level increases and the fat free mass decreases. The reason that the fat free mass decreases is that possibly you are losing muscle, because you don't eat enough food for the amount of work/training you are doing. Ok, I hear you saying, what if I train at home? Well in this situation we can use the old favorites, a set of scales and the mirror. You know, the one you use to admire yourself in! Bodybuilding Diet Cutting PhaseThe bathroom scales should show an increase in your bodyweight, if it's not going up then you're not eating enough. If the mirror is showing an increase of bodyfat around your midsection, then you are eating too much. So how do we set up a bodybuilding meal plan with the right nutrition for ourselves? First, we need to know how many calories we should eat in a day, on top of the calories required for our body at rest we need to add into the diet calories we expend on daily activities and our training. Use This Calculator to work out your calories per day. As a basic starting point, we use a ratio of protein, carbohydrates, and fats (PCF) of 3. Remember that protein and carbohydrates contain 4 calories per gram, fat contain (a high) 9 calories per gram. An example: The calculator has given us a value of 2. PCF ratio. Protein: 3. Now you will need to determine how many meals you’d like to eat during the day and find out how much food you require (approx) per meal. You should be using frequent feedings to promote satiety, increase muscle protein synthesis from regular consumption of high protein meals. As such you should divide the grams of food given above into as many meals per day as you can comfortably consume and digest, usually between 4- 6 meals per day. So to work the above amount of grams of food per day you use the following calculation. Total meals required per day 6. The amounts have been put as per ounce (2. So to work out a meal you have to look at the lists given below and choose what foods you want to eat in a particular meal to give you the amounts required per meal. Choose whichever you are more comfortable with for your own bodybuilding meal plan. Also note that the example meal contains a balanced selection of healthy food groups including a lean meat, three different vegetable sources, and a good carb source to provide energy for the body. Use the charts below to calculate your meals for your given calculations, you will find that after you have done it a couple of times how easy it is, and you will also get to know what portion size you require for that given amount of food. Once you have your food sorted out, give the plan two weeks for the body to adapt to your new meal plan. Adapt your diet accordingly by either adding or subtracting calories depending on the results you have noticed (gaining too fast, too slow, or noticing a significant increase in your weight and the level of body fat). Carbohydrates(g). Artichokes (1 medium). Asparagus (4 large spears). Aubergine (cubed). Beats (sliced cooked). Broccoli (florets raw). Brussels sprouts. Butternut squash. Cabbage (shredded). Carrot (1 large). Cauliflower. Chinese cabbage (cooked). Collard greens (chopped). Corn, kernels. 1. So if you are going to add any supplement to your bodybuilding diet, start with Whey Protein. WP has gained popularity amongst bodybuilders and athletes (and in the fitness world) for years and not without purpose. Whey protein is a milk protein that has been isolated from whey. It is a fast- digesting complete protein source containing all of the essential amino acids, making it extremely useful to consume after a workout or upon waking in the morning for breakfast. Whey protein can come in 3 different forms: isolate, concentrate and hydrolysates. WP Isolate is considered the purest form of whey protein. It contains between 9. WP (one of the most high- protein forms). Concentrate has a lower amount of protein (2. WP. Last but not least Hydrolysates is a form of WP that has been treated enzymatically to break down long proteins into short proteins (making it easier for the body to absorb). If you are going for a supplement to recover from your weight training and help you meet your diets protein needs, we recommend to choose a highly rated whey protein from a trustworthy and established brand. Creatine phosphate is then turned into a substance called Adenosine Triphosphate (ATP), which helps to provide energy for your muscles. It is being produced by the body itself but can also be found in high- protein foods like meat and fish. Besides eating meat and fish, creatine is a great supplement for your bodybuilding diet. It has positive effects on strength, power and lean muscle tissue. This supplement is very easy to consume, you can add it in your pre or post- workout shake, smoothie or even in a cup of fruit juice. Whether it is more beneficial to take this muscle building supplement before or after your workout is not completely clear as of yet. So our advice is to take it at whatever time of day best fits your lifestyle. Eating fatty fish (like salmon) has proven to have many health benefits for our body, but due to the fact that seafood can be expensive, sometimes it is a better choice to get your pure and concentrated fish oil from supplemental form. But what does adding these omega 3 fatty acids to your diet do for your muscle growth? Fish oil has also been proven to reduce stiffness in your joints, improve blood flow, and enhance recovery - meaning more productive workouts and a longer gym- longevity for you as a bodybuilder. This makes omega 3 fish oil a very useful supplement for your body, weight training and as addition to your bodybuilding diet. J., Lockwood, C., & Stout, J. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein . Nutrition & Metabolism , 7 (5. Nutritional Ergogenic Aids. CRC Press LLC: Boca Raton, FL, 2. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. The effects of fish oil and isoflavones on delayed onset muscle soreness. High Protein Bodybuilding Diet Plan Raises Cortisol Levels! Very high protein diets are advertised as an ideal bodybuilding diet plan for fat loss and muscle gain, but these diets actually push cortisol to unnaturally high levels and lower testosterone - this can lead to fat gain and muscle mass reductions in the long term! Since writing the article Very Low Carb Bodybuilding Diets, my experiences working with people have led me to believe that most people do better on a much higher carbohydrate intake than my suggested minimum carbohydrate level of 7. I believe that 7. Carbohydrates support high testosterone levels. Replacement of dietary carbohydrate with protein has been repeatedly shown to lower testosterone levels: http: //jap. Research suggests that a 2 to 1 ratio of carbohydrates to protein is superior to a lower carbohydrate to protein ratio for supporting maximum natural testosterone levels. Take Premium Tongkat Ali to keep your testosterone levels high whilst training hard! Click here to try the most powerful natural testosterone enhancer on the market. If you’re taking tongkat ali or other supplements to raise your testosterone levels then it’s contradictory to eat a low carbohydrate, very high protein, high fibre bodybuilding diet plan, as many bodybuilders recommend you should, since it is well documented that such a diet will lower your testosterone levels. It is clearly established that high testosterone levels in men increases fat loss and improves body composition so, whilst a very high protein low carbohydrate bodybuilding diet plan can initially aid fat loss, this diet is not the answer for making long term improvements to body composition. Very high protein diets raise cortisol levels! The standard advice line given by most bodybuilding nutritionists is that if you eat a very high protein bodybuilding diet plan you will automatically lose weight and all markers of health will quickly improve. Bodybuilding coaches treat you like you’re an idiot if you even begin to suggest that a very high protein diet bodybuilding diet plan is not necessary for fat loss and is, in fact, not a healthy diet. In reality, very high protein diets have been repeatedly shown to raise cortisol levels, as well to as lower testosterone. Cortisol levels are lower on a high carbohydrate diet than on a high protein diet. I am a massive advocate of eating animal protein for a whole host of reasons, one of them being that a bodybuilding diet plan that includes meat results in a higher testosterone level in men compared with diets that exclude meat – but overeating meat can cause a number of problems. Protein is certainly very important, but it shouldn’t dominate your diet, and should not replace healthy fats and carbohydrates. Note: I am advocating a moderate to high carbohydrate bodybuilding diet plan based around natural starchy foods, not a diet that is high in sugar. I would suggest that you try to avoid eating over 3. High protein diets are not all they’re cracked up to be. If you struggle to believe that a very high protein bodybuilding diet plan is not the panacea of diets, consider reading the below studies: A high protein diet in childhood has been linked to obesity in adulthood. There is little information about the effects of specific dietary components on steroid hormone metabolism in humans. Testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet (4. S. E.) than during a high protein diet (3. By contrast, cortisol concentrations were consistently lower during the high carbohydrate diet than during the high protein diet (7. The diets were equal in total calories and fat. These consistent and reciprocal changes suggest that the ratio of protein to carbohydrate in the human diet is an important regulatory factor for steroid hormone plasma levels and for liver- derived hormone binding proteins.’http: //www. Again, a high- protein normo- caloric diet raises cortisol levels: A protein rich diet causes a remarkable increment of plasma cortisol, corticotropin and somatotropin concentration, but does not modify the plasma prolactin level; this diet, moreover, is followed by a more vivacious response to the Lysin- 8- Vasopressin test. In 1. 0 healthy voluntary subjects we have studied the hormonal behaviour during the insulin- induced hypoglycemia test in course of equilibrated diet and after 1. In these two experimental conditions the insulin- induced hypoglycemia test has promoted a similar increment of the four hormones. The different behaviour between the two tests - Lysin- 8- Vasopressin and insulin- induced hypoglycemia- indicates that the increased hormonal levels which follow a protein- rich diet are not provoked by a generic stress effect, but by a direct stimulation of the hypothalamo- hypophyseal structures. And again. Subjects fed high protein diet (4 gm/kg body weight) showed significant increases in cortisol both at 3. Increases in cortisol, of a smaller magnitude, were also seen after both the 1. ACTH was significantly increased following the 1. We conclude that dietary protein plays an important role in meal stimulated cortisol release. Basic Protein Recommendations: Protein is very important, but an extremely high protein bodybuilding diet plan is not needed. Generally people should aim for a fistful of animal protein per meal – this is around 3. Protein requirements increase if you’re performing intensive weights training – but not to the ridiculously high levels suggested by many bodybuilding coaches. Testosterone Boosting Bodybuilding Diet Plan Basics. Learn how to naturally eliminate all of your low testosterone symptoms in as little as 1. Click here to buy the . Men who shift from a reasonably low fiber diet to a high fiber diet, especially a high soluble fiber diet, experience a significant drop in their testosterone levels.(5) Eat a moderate to high carbohydrate diet: As discussed above, restriction of natural starchy carbohydrates causes a drop in testosterone levels. A 2: 1 ratio of carbohydrates to protein works well for many people and has been shown in numerous studies to support high testosterone levels. Combine this bodybuilding diet plan with sensible weights training, a good sleep schedule and a well designed supplement regime and your hormone balance will quickly improve. Related articles for improving testosterone levels and controlling cortisol: Return to nutrition articles page.
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