Bodybuilding is a difficult sport, requiring meticulous planning and execution. According to Mauro Di Pasquale, M.D., author of "The Metabolic Diet," a successful diet calls for careful attention to calories, nutrient ratios and timing. For most bodybuilders, the demands of following a diet would be almost impossible to meet without proper planning beforehand. Preparation takes the guesswork out of dieting and allows the bodybuilder to focus on training and preparation.
Step 1
Test your body fat. Part of a successful diet is knowing exactly where you're starting from. A body fat test will tell you what percentage of your weight is fat versus muscle. Once you know your body fat percentage, you can plan exactly how much fat you need to lose and at what rate. Body fat tests are available at most fitness centers. Test your body fat each week to make sure you are losing fat and gaining muscle throughout the diet.
Step 2
Record your calories. Before you begin your diet, keep a diet log for a week to determine your average daily caloric consumption. When you know how many calories you've been eating at your current body weight, you'll know how many calories to eat for fat loss. Every 500 calories cut per day should equate to about a pound of fat loss each week. Continue the log throughout the diet so you can make easy adjustments based on weekly progress.
Step 3
Buy your food in advance. A bodybuilding diet requires lots of healthy food. Keeping plenty of it on hand will reduce the likelihood of cheating out of convenience. Buy foods like frozen chicken breasts and vegetables and bulk. Store them in your freezer until you need them.
Step 4
Cook for the next day. One challenge to sticking to a bodybuilding diet is eating the recommended five to six times per day. By cooking meals ahead of time, you will never be far from a healthy meal. Cook large amounts of food at a time. Divide and store the food into separate meals in your plastic containers. Put the containers into your cooler so you can keep them with you as you go about your day.
Tips and Warnings
- It helps to set a timer on your watch or cell phone for mealtimes. In a bodybuilding diet, you won't always be hungry but you will still need to eat.
- Consult a physician before starting a bodybuilding program
Things You'll Need
- Diet log
- Calorie counter
- Fitness center access
- Large freezer
- Plastic food containers
- Cooler
References
- "Essentials of Strength Training and Conditioning;" National Strength and Conditioning Association; 2008
- "The Metabolic Diet;" Mauro Di Pasquale, M.D.; 2000
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