A good Bodybuilding diet plan should not differ much from a healthy diet.
Regardless of what you may have heard, you don't need to overload yourself with truckloads of high calorie foods and protein shakes to build muscle, eat 5 to 7 small, unsatisfactory meals a day, or avoid shedding "bad" foods go fat.
Instead, an effective one Bodybuilding diet plan is simply a structured way of eating that allows you to constantly lose fat or gain muscle while eating foods that you enjoy.
You do this by managing your calorie and macronutrient intake (protein, carbohydrates, fat) in a way that supports your goals and by making smart choices that will help you meet your calorie and macronutrient goals and stay healthy.
What is a bodybuilding diet plan?
A Bodybuilding diet plan is simply a diet plan that aims to either help you lose fat while maintaining muscle or gain muscle while minimizing fat gain. That's it.
But what about meal preparation? What about the timing of the meal? What about supplements and drinking raw eggs and “good” and “bad” foods?
We'll get back to that in a moment, but for now all we know is that most of it is unnecessarily freaky. You can eat most of the same foods that you normally eat while following a Bodybuilding diet as long as you know how to properly plan your meals.
Bodybuilding consists of dieting and exercising to build muscle and lose fat, and a Bodybuilding diet plan is a way of eating that supports either of these two goals.
Bodybuilders typically use one of two types of diets at any one time:
- Bodybuilding bulk dietsthat provide an abundance of calories to support muscle growth.
- Bodybuilding cut dietswho restrict calories to promote fat loss.
The reason bodybuilders have to alternate between two different diets is because gaining muscle and losing fat require two different nutritional strategies.
build muscles requires that you are eating slightly more calories per day than you burn (this is called calorie excess). Lose fat requires that you are eating slightly fewer calories than you are burning (this is called calorie deficit).
Aside from calories, bodybuilders also carefully manage their intake of protein, carbohydrates, and fat, which are referred to as Macronutrients or Macros when cutting and puffing. While calories determine whether you gain or lose weight, your macronutrient intake greatly affects whether you gain or lose fat or muscle.
Specifically, rich in proteinHigh-carbohydrate, medium-to-low fat diets are usually best for maintaining muscle mass while minimizing fat gain (more on that in a moment).
Food grade – or What You eat – is also important to some extent. While no individual food As you gain or lose muscle or fat, the quality of your diet can greatly affect your overall health and your ability to stick to a diet plan.
For example, if you get most of your calories from refined carbohydrates and added fat and protein (breakfast cereals, protein shakes, candy bars, etc.), you will be extremely hungry when you cut it and you will likely overeat when you bulge.
In addition, it is likely that at some point you will develop nutrient deficiencies that can make your efforts to lose fat and build muscle difficult (e.g., zinc deficiency) dampen Metabolic rate by several hundred calories per day). While you don't just need to eat “clean” foods, you still want to make sure that most of your calories come from whole, minimally processed foods.
After all, most bodybuilders create one Meal plan This describes what, when and how much you will eat in order to consistently achieve your calorie and macronutrient goals each day. This basically looks like a table of the foods they eat, when they eat them, and the calorie, protein, carbohydrate, and fat content of the food.
Basically, bodybuilding diets are just a more structured approach to managing your food intake. In the same way, when creating a budget, you can manage your finances by: a Bodybuilding diet plan helps you manage your calorie and macronutrient intake to improve your body composition.
Bodybuilding Diet Plan For Cutting Or Bulking
In order to create a bodybuilding diet plan, you will first need a few tools:
- A digital food scale. Learn to use the basic functions like switching between units and taring as you need to be precise when eating.
- An app or website for looking up food nutritional information. I recommend this to you FoodData Central from USDAor a nutrition tracking app like MyFitnessPal, Cronometer, or MyMacros +.
- Storage containers for food. You don't necessarily have to need these, but it makes storing and transporting meals much easier and more time-efficient.
- Optional: A digital bathroom scale. This way you can measure exactly how your diet is affecting your body weight (and therefore whether you are gaining or losing weight).
Decide whether you want to cut or massage.
Should you follow a Bodybuilding Bulking Diet and focus on gaining muscle as quickly as possible, or a Bodybuilding cut diet peel off some fat and then mass?
The long story is short if you do Body fat percentage is too high, your top priority should be getting lean and not gaining muscle. If this is relatively low, this is what you should do Focus on building muscle, not even slimmer.
Use this flowchart to help you decide whether to cut or massage:
If you want to learn more about whether to cut or massage, check out this article:
The easiest way to know whether to cut or massage
Set your calories.
Next, you need to determine how many calories you should be eating per day to either lose fat (cut) or gain muscle (mass).
There are two ways to do this:
- Enter your gender, weight, height, age, activity level and body goal in the field Legion Macronutrient Calculatorwho then calculates how many calories and grams of protein, fat, and carbohydrates you should be eating per day.
- Multiply your body weight in pounds by 16 to 18 to build muscle or by 10 to 12 to lose fat.
The first method is a little more precise than the second, but also requires the use of the Legion Macronutrient Calculator and takes a few seconds longer. The second method is a good rule of thumb for knowing if you want to quickly calculate your target calorie intake in no time.
However, both methods tend to produce similar results. In addition, you should view the results of either method as a rough starting point, not as immutable benchmarks. In other words, don't get into the exact number too much as you will likely need to adjust your caloric intake anyway.
Set your macros.
Now that you have determined how many calories to eat to lose fat or gain muscle, you need to determine how many of those calories should come from protein, carbohydrates, or fat.
The Legion Macronutrient Calculator will automatically calculate this for you, but it's worth knowing how it works so you can do the math yourself too.
Here are the Macronutrient ratios I recommend when bulking:
- Protein: 30% of the calories
- Carbohydrates: 40 to 50% of the calories
- Fat: 20 to 30% of the calories
And here is what I recommend when cutting:
- Protein: 40% of the calories
- Carbohydrates: 30 to 40% of the calories
- Fat: 20 to 30% of the calories
Whether you go for the low or high end of the carbohydrate and fat ranges depends on your personal preferences. If you want to eat more high-carbohydrate foods, take more carbohydrates. If you want to eat more high fat foods, take in more fat.
Next, you need to convert your calories of protein, carbohydrates, and fat into grams. Again, I recommend that you use that Legion Macronutrient Calculator to do all of the math for you (you can also manually adjust your macronutrient ratios to suit your preferences).
However, if you want to do the math for yourself, remember that every gram of protein and carbohydrates has four calories per gram, while every gram of fat has nine calories per gram.
Suppose you follow a Bodybuilding cut diet, and your target caloric intake is 2,000 calories per day. To determine your protein intake, multiply your caloric intake (2,000) by 40% (0.4), which is 800 calories per day. Since there are four calories in every gram of protein, divide 800 by 4, which makes 200. So you want to eat 200 grams of protein a day.
Repeat the same process to find out how many grams of carbohydrates and fat to eat (but remember to divide your fat calories by 9 instead of 4).
Create a meal plan.
After confusing your macros, you have two options for how you "hit" them every day:
- Fast pursuit.
- Meal planning.
Quick macros tracking involves entering the foods you eat throughout the day into a calorie tracking app or table. Although this method is often popular with beginners (because it sounds simple and easy), it quickly becomes a burden.
You inevitably waste time debating what to eat and figuring out how much to eat, and you increase the likelihood of mistakes such as eating. For example, forgetting to record each food item, or mistakenly recording more or less than you actually ate.
Instead, meal planning is a much better strategy. This is exactly what it sounds like: plan exactly what, when, and how much to eat throughout the day to meet your macronutrient goals every day.
This article will tell you all about how to create a meal plan:
The definitive guide to effective meal planning
(If you need help creating your bodybuilding meal plan, check out ours custom meal planning service).
Whichever method you choose, keep in mind that you don't have to hit your macronutrient goals perfectly every day. If you're bulky, try to be within 10% of your macronutrient goals and 5% when cutting.
For example, if you want to eat 200 grams of protein per day, try to eat at least 180 to 220 grams per day while you accumulate, or 190 to 210 grams per day while you are cutting.
After you've created your meal plan, all that's left to do is prepare your meals and eat them. 🙂
Don't forget to lift weights.
While this article is about Bodybuilding diet plansThe other side of the coin is worth mentioning: training.
Unless you obey the law Strength training programNo diet plan will help you gain a significant amount of muscle. And even if your main goal is to lose fat, you'll lose fat faster, maintain muscle better, and be more satisfied with the way you look and feel if you also lift weights.
If you want to learn more about how to lift weights to lose fat and build muscle, check out the articles below:
When creating a meal plan, it is helpful to have a list of potentials Bodybuilding food Options to build your meals. Here are some of the best high protein, high carbohydrate, high fat, and high fiber foods for bodybuilding.
Why high feveryou wonder
For one, getting enough fiber is an important part of a healthy diet. Second, many high-fiber foods, such as B. Fruits and vegetables, rich in micronutrients, although they are low in macronutrients. They should therefore be included in your diet.
High protein foods
- pork meat
- Game (deer, elk, etc.)
- cottage cheese
- Low-fat yoghurt
- Greek yogurt
- Protein bars
- Whey protein
- Casein protein
- Rice protein
- Pea protein
- Soy protein
- Cantaloup melon
- Black rice
- Brown rice
- Andean millet
- Wild rice
Legumes & Tubers
- Black-eyed pea (cowpea)
- Black bean
- Cannellini bean
- Chickpea (chickpea)
- Cranberry bean
- Fava bean
- Great Northern Bean
- Lima bean
- Mung bean
- Navy bean
- Pinto beans
- Red beans
- Red potato
- sweet potato
- White potato
High fat foods
- olive oil
- salad dressing
- Peanut, almond, cashew or other nut butters
- Peanuts, almonds, cashews and other nuts
- Flax, pumpkin, sesame and other seeds
- Whole milk
- High-fat yogurt or cottage cheese
- Whole egg (although eggs are often considered a source of protein, most of the calories come from fat)
- Fatty meat and fish (short ribs, farmed salmon, etc.)
High fiber foods
- Beet green
- Bok Choy
- Brussels sprouts
- Cabbage leaf
- Green salad
- Mustard green
- To squeeze
- Swiss chard
- Water chestnut
Protein Powder & Bars
Despite what many supplement companies claim, protein powders and bars don't cause muscle growth directly. Instead her support Muscle growth by making it more convenient to meet your daily protein goal of 0.8 to 1.2 grams of protein per pound of body weight per day does increase muscle growth.
If you're looking for a delicious, convenient source of naturally sweetened and flavored protein, give it a try Whey +, Casein +, or Legion protein bars.
Creatine is a natural compound made up of the amino acids L-arginine, glycine and methionine increases Muscle and strength gain, improves anaerobic endurance and reduced Muscle damage and pain from your exercise.
If you want a 100% natural source of creatine that also contains two other ingredients that promote muscle growth and improve recovery, give it a try Charge.
Many of us can't shake the cobwebs without our morning cup of jitter juice, but this powerful compound is much more than just a pick-me-up.
Caffeine too increases Metabolism, improves Strength, promotes Muscle endurance and improved anaerobic performance.
If you want a tasty source of caffeine that also has five other ingredients that will boost your exercise performance (and no other harsh chemicals), give it a try pulse. (And if you'd rather get your caffeine from other sources like coffee, give it a try decaffeinated pulse.
Beta Alanine & Citrulline Malate
Beta alanine is a naturally occurring amino acid that reduced exercise-related fatigue, improves anaerobic exercise capacity and reduced Feelings of tiredness during exercise.
Citrulline malate is the amino acid L-citrulline that is bound to malic acid, a natural substance found in many fruits and involved in the generation of cell energy.
Research shows that supplementing with citrulline malate improves Muscle endurance, facilitated Sore muscles and improves aerobic performance.
If you want a stimulant-free pre-workout drink that contains clinically effective doses of beta-alanine and citrulline malate, plus four other ingredients that will boost your exercise performance, give it a try pulse.
Fish oil is exactly what it sounds like: oil made from fish.
Fish oil contains two nutrients that are vital to our health and wellbeing Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), also known as Omega-3 fatty acids.
Research shows that maintaining adequate EPA and DHA intake helps our bodies in many ways, including. . .
If you want a highly potent molecularly distilled fish oil with added vitamin E and lemon oil to help prevent oxidation, rancidity and "fish oil burps", give it a try Triton.
+ Scientific references
- Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeinated supplement on strength, muscle endurance, and anaerobic ability. Journal of Strength and Conditioning Research, 20 (3), 506-510. https://doi.org/10.1519/18285.1
- T.A. Astorino, R.L. Rohmann & K. Firth (2008). Effect of caffeine intake on maximum muscle strength on repetition. European Journal of Applied Physiology, 102 (2), 127-132. https://doi.org/10.1007/s00421-007-0557-x
- A. Astrup, S. Toubro, S. Cannon, P. Hein, L. Breum & J. Madsen (1990). Caffeine: A double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. American Journal of Clinical Nutrition, 51 (5), 759-767. https://doi.org/10.1093/ajcn/51.5.759
- T. Stokes, A. J. Hector, R. W. Morton, C. McGlory & S. M. Phillips (2018). Current Perspectives on the Role of Dietary Protein in Promoting Muscle Hypertrophy through Weight Training. In Nutrients (Vol. 10, Issue 2). MDPI AG. https://doi.org/10.3390/nu10020180
- Maxwell, C. & Volpe, S.L. (2007). Influence of Zinc Supplementation on Thyroid Hormone Function: A Case Study of Two College Women. Annals of Nutrition and Metabolism, 51 (2), 188-194. https://doi.org/10.1159/000103324
- Helms, E. R., Aragon, A. A. & Fitschen, P. J. (2014). Evidence-Based Recommendations for Preparing Natural Bodybuilding Competitions: Diet and Nutritional Supplements. In the Journal of the International Society of Sports Nutrition (Volume 11, Issue 1, p. 20). BioMed Central Ltd. https://doi.org/10.1186/1550-2783-11-20
- B. M. Roberts, E. R. Helms, E. T. Trexler & P. J. Fitschen (2020). Nutritional recommendations for athletes. Journal of Human Kinetics, 71 (1), 79-108. https://doi.org/10.2478/hukin-2019-0096
If you enjoyed this article, we will send you weekly updates. It is free.
Large! You are subscribed.
100% data protection. We do not rent or share our email lists.