10.07.2020 | by Gardarr
Guys get ripped for being kitchen novices, but these pillars of nutrition can elevate you to pro status. If you're going to bulk up, lose fat, or stay healthy, you'll also need a goal-specific meal plan to get results. We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, proteinand fat you should be shooting for each day.
Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we've also included sample recipesplus plenty of options to swap in for added variety.
This is your one-stop shop for what and how to eat in the new year. The composition of your meals will be determined by your goals and the timing of your weight training. The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without. You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth.
If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals.
For meals containing starchy carbohydrates, your meal options include:. Note: Where "Post-Workout Nutrition" is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them. If you want to stay healthy and have more energy, this is the plan for you.
It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.
Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight.
Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts.
Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.
To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy an insider trick for torching fat but not muscle.
Meal Plan For Every Guy
View all articles by this author. Meal Plan For Every Guy. Meal 1. Greek Yogurt.The bodybuilding diet plan consists of healthy foods, containing specific nutrients and taken in right amounts. Presented below are diet guidelines for men and a list of foods to be consumed when building body. However, it is not impossible! If you follow a proper plan and routine, you will surely be successful in building muscles. Bodybuilding exercise should be carried out under the supervision of a trainer. Rigorous exercise is a must if you wish to have those six pack abs.
Along with exercise, it is also essential to follow a proper diet. The goal of a bodybuilding diet is to gain all the essential nutrients like proteins, vitamins, etc. At the same time, it is necessary to avoid consuming fattening foods as you should not gain weight or fats.
What Is a Bodybuilding Diet?
Following are some bodybuilding tips regarding diet that should be followed regularly. Following are some healthy food options that can be considered when planning your bodybuilding diet. You can plan your meals based on the aforementioned food options.
The daily protein requirement for bodybuilders is very high. Therefore, you may require scrambled egg whites with coffee or fruit juice for breakfast. Similarly, supplements should be taken so as to improve the intake of nutrients.
But make sure that the supplements are not used as a substitute for healthy diet. These are some guidelines and food options that will help you know what are the healthy foods to consume for building muscles. You can chalk out the detailed bodybuilding diet plan with the help of your nutritionist and trainer. Remember that following the diet plan and exercise routine regularly will surely help in building muscles. Take care! Disclaimer: This article is meant only to provide information.
It is recommended to consult the doctor or a certified trainer before commencing any rigorous diet or exercise regime. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.
It is mandatory to procure user consent prior to running these cookies on your website. Skip to primary navigation Skip to main content Skip to primary sidebar Skip to footer Bodybuilding Diet Plan for Men The bodybuilding diet plan consists of healthy foods, containing specific nutrients and taken in right amounts.
Weight training and bodybuilding nutrition are sciences like anything else. There's biology and biochemistry and physiology, with rules and a base of evidence. Selling supplements, most of which are not needed, has become such a huge business in the commercial weight training and bodybuilding industry that it is almost impossible to know if you are getting an objective evaluation of a bodybuilding diet.FULL DAY OF EATING (4,000+ Calories) - Kali Muscle
Although diets like AtkinsSouth Beachand Ornish have become popular, the consensus among dietitians and nutritionists is that a healthy diet is less stringent in requirements and more balanced across the major nutrients.
In general:. People who exercise have different requirements because the more you exercise, the more you have to eat to sustain that level of activity. This also applies to casual exercisers, but it may not apply to you if fat loss is one of the reasons you took up weight training. In this case, you need to create an energy deficit ; which means that the energy or calories you consume in food is less than the energy you expend in exercise and daily living.
Your weight training, in this case, is to assist with fat loss while attempting to maintain muscle. When you lose weight, you need to hold onto muscle and bone while shedding fat. This is tricky because the body is not used to breaking down some tissue fat and building up other tissue muscle at the same time.
Breaking down is called catabolism and building up is called anabolism, as in "anabolic steroids. But weight training helps maintain muscle while losing fat.
To build extra muscle, you need to eat in excess of what you currently eat, and work out with weights on a regular basis.
How much muscle you can gain, how quickly and with what definition is largely determined by your genetics and age. But everyone at almost any age should be able to gain some muscle and strength with weight training.
Proper nutrition is a crucial element in the muscle building process. Overeating is not a good idea if you are already overweight. Get fit first, because when you overeat for the purposes of gaining muscle you also gain some fat. Here is how you would do it:. In step 3, cut back your energy intake by the 15 percent you added previously.
Because you're now not the lean guy you once were, you may have to eventually eat slightly more to maintain that extra muscle, but that comes later. Bodybuilders do this to prepare themselves for competition: They put on muscle and some fat by eating, then they strip off the fat, leaving the muscle to show through.What you take in can make or break your gains when it comes to true muscle growth.
Here are 8 muscle-builders that you should know about.
When it comes to packing on pounds of pure, unadulterated muscle, diet is the single most important part of your overall bodybuilding program. You can workout all you want, but if your diet isn't in check you will never achieve the physique of your dreams. The body relies heavily on nutrients from the foods and supplements that you consume to help create an environment conducive to huge gains.
Although there are an infinite number of choices out there, a select few muscle-builders come up time and time again on every true bodybuilder's shopping list. There's a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio ofegg whites are unquestionably one of the purest forms of protein in the world.
This magnificent muscle-building food also possesses an extremely high biological value—meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.
To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts should be a staple in every bodybuilder's diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats. Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule.
Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building process.
Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.
If you are serious about building muscle, you can't ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don't realize is that the bean is a delicious and highly nutritious source of protein and fiber. Fiber is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response—which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.
Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup! That's why you should never ignore the power of the bean! Lean ground beef and cuts of red meat are excellent mass-building food sources rich in protein, ironzinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.
However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish—adding a little variety to your weekly nutrition plan.
Muscle isn't built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack.
Well, when you exercise, muscle glycogen carbs stored within your muscle becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate! That's why it's so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.
When it comes to muscle-builders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it—70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force—blood—is made up substantially of water.
When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 liters of water a day.Unlike weight training, which involves lifting weight to improve general health and lean muscle mass, bodybuilding is specifically geared toward massive muscle growth with an emphasis on appearance over performance.
This emphasis requires athletes in the sport of bodybuilding to retain a lean body that puts the definition of their muscles on display. To this effect, their diet must facilitate fat metabolism. Well, hold on, this means that bodybuilding requires pursuing two contrary goals simultaneously: both increasing and decreasing body mass.
In order to accomplish both goals, training is usually parsed into two phases: bulking and cutting. But wait one minute- we all know the feeling of getting stuck in a bulking rut. It's tough to lose fat, and mass doesn't just magically convert to lean muscle. Well, if you find the strict dichotomy of bulk and cut to be a bit suspicious then you're headed in the right direction. A healthy bodybuilding diet is more nuanced than simply alternating between periods of caloric surplus and caloric defecit.
Instead, bodybuilders should focus on utilizing intermittent fasting and specialized nutrition to attain their goals. Right now, you're probably scratching your head wondering how fasting can help you build a muscular physique. Well, I know what you're thinking- doesn't skipping a meal cause your body to cling to your calories as fat?
Won't fasting make it harder to build muscle and more difficult to lose fat? Most anyone who has tried to build muscle knows that your muscles require rest between workouts. While some opt to rotate muscle groups, others take a day between weight lifting sessions to work on cardio and core workouts.
We recommend the latter. The reason? Taking designated periods of "rest" allows your body to get in a rhythm that supports the aims of bodybuilding. Fasting during these periods of cardiovascular workouts trains the body to rely on its fat stores for energy. In fact, studies show that fasting on alternating days leads to weight loss in non-obese subjects.
The short answer is: they don't. As stated, bodybuilders need to utilize intermittent fasting and specialized nutrition. On days focused on building muscle, it's essential to provide your body with the proper fuel, which means consuming more calories than the body burns Lambert, During most of bodybuilding training, the overriding goal is to stimulate muscle growth. There are two components of muscle growth: stimulation and repair, both of which can be supported and enhanced by the proper diet.
Stimulation occurs while training at the gym; repeatedly contracting muscles while under a significant weight load causes muscle fibers to become damaged. During the repair phase, tissue undergoes healing that eventually causes muscle hypertrophy, or growth Schoenfeld, Muscle repair depends on the availability of amino acids, which are the building blocks of protein. When you eat protein, your body breaks it down into its components, amino acids.
These amino acids are rearranged and built into new proteins that make muscle tissue larger. As a result, protein is the number one concern for bodybuilders looking to increase muscle mass.The bodybuilding diet is designed to build muscle and reduce body fat. It emphasizes foods high in protein and complex carbohydrates, such as whole grain bread, pasta, and cereal. There are many variations of the bodybuilding diet but an essential component remains the same throughout, a regular strength-building exercise building program.
A bodybuilding diet generally contains 2,— 5, calories per day for men and 1,—3, calories daily for women, depending on the types and levels of exercise.
There are many variations of this diet where the calorie intake and ratios are different. Most bodybuilding diets include nutritional supplements as well as protein powders. The focus of bodybuilding has shifted away from an emphasis on health toward an emphasis on appearance at all costs.
To achieve a bigger, better body, many bodybuilders have placed a huge emphasis on nutritional and other types of supplements, including the illegal use of steroids.
All diets require an exercise routine of three to seven days a week, usually with weightlifting and cardiovascular exercises.
The body burns up to 50 calories per day for every pound of muscle. So adding 10 pounds of muscle can burn up to extra calories each day. The exact diet and exercise routine can vary greatly and can be confusing, especially to people new to bodybuilding. When it comes to either diet or exercise, no two people follow the same routine.
The three main components of a bodybuilding diet are the three macronutrients: carbohydrates, protein, and fat. Carbohydrates are the main source of energy for the body. They are especially important in aerobic exercise and high-volume weight training, including aiding in muscle recovery. Eating carbohydrates causes the pancreas to release the hormone insulin, which helps regulate blood glucose.
Cholesterol— A solid compound found in blood and a number of foods, including eggs and fats. Epidemiologist— A scientist or medical specialist who studies the origins and spread of diseases in populations.
Glycemic index GI — A method of ranking of carbohydrates by the way they affect blood glucose levels. Glycemic load GL — A more practical ranking of how an amount of a particular food will affect blood glucose levels.
The glycemic index GI is part of the equation for determining ranking. Glycogen— A compound stored in the liver and muscles that is easily converted to glucose as an energy source. Monounsaturated fat— A type of fat found in vegetable oils such as olive, peanut, and canola.A bodybuilding diet and good nutrition are key components that will determine how successful you are in your bodybuilding program.
Training without proper nutrition is like rowing against the current. At best, you would remain in the same place or even move forward a little bit, but in the end, you get nowhere.
Usually, people associate the word diet with days of starvation and pain. However, that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. You already are following a diet. Whether you eat candy all day every day or oatmeal, that is your diet. While my article on Bodybuilding Nutrition Basics further elaborates on the reasons why the rules above need to be followed, in addition to a discussion on carbohydrates, proteins, and fats, I'll move now to present you with two examples of good bodybuilding diets.
Women may wish to add a calcium supplement. You can experiment with various foods and also even substitute the protein shakes for real meals as well.
Now, I understand that going from two to three meals a day to six can be quite a shock. However, I do not expect you to change everything all at once. My goal is to have you succeed just as I did when I had weight problems.
Hugo Rivera. Hugo Rivera is a nationally ranked competitive bodybuilder. He has written several books on fitness and bodybuilding, including "The Body Sculpting Bible. Updated January 28, It should favor smaller and frequent feedings throughout the day instead of smaller ones.
The calories should be cycled to prevent the metabolism from getting used to a certain caloric level. Meal 1 7 AM. Meal 2 9 AM. Meal 3 12 Noon. Meal 4 3 PM. Same as Meal 2. Meal 5 6 PM. Meal 6 8 PM.