Bodybuilding is the sport of training the muscles to maximize muscle hypertrophy, or growth. To maximize results, professional bodybuilders will spend several hours in the gym following a strict workout schedule followed with a balanced nutrition plan. Combining both diet and routine into bodybuilding provides energy for the workouts and the nutrients required promoting muscle growth.
Balanced Nutrition
Bodybuilders require a nutrition plan consisting of balanced macronutrients: carbohydrates, protein and fat. Most diet plans focus on building muscle while eliminating fat with five to six small meals spread evenly throughout the day to maintain an elevated metabolism. Macronutrient breakdown typically consists of 40 percent of the calories coming from carbohydrates, 40 percent from protein and 20 percent from fat.
For example, Brandon Poe, amateur bodybuilder, weighs about 165 lbs. and consumes a total of 4,000 calories throughout the day. He consumes about 600 g of carbohydrates, 160 g of protein, 100 g of sugars, 75 g of fat and 1 gallon of water.
Supplements
To supply additional nutrition for muscle growth, bodybuilders will consume various supplements. Protein powders are one of the basic supplements and can include a combination of whey, casein, soy or egg protein. Other supplements include fish oil, glutamine and testosterone. Every supplement has a specific purpose but is generally designed to improve recovery, promote muscle growth, increase strength and enhance the immune system.
Time Frame
Every day has a detailed plan and time frame for the diet and workouts. A typical bodybuilding routine will start with 45 minutes of cardio on the treadmill, bike or elliptical followed by breakfast. Within three hours, consume a mid-morning snack with lunch consisting of protein and carbohydrates. An afternoon workout focuses on a specific body part or muscle with a protein shake consumed within 30 minutes of the workout. Another three meals are consumed every two hours with a mixture of lean protein and complex carbohydrates.
Workout Schedule
Bodybuilding workout schedules rotate through a six- to 12-week cycle. Every day focuses on one to two muscle groups. Each exercise involves six to eight reps and two to four sets. Workout routines can be customized to match the weakness or strength of the individual bodybuilder.
Poe follows a 12-week cycle with a chest workout on Monday, legs and abs on Tuesday, arms on Wednesday, shoulders on Thursday, rest day on Friday, back on Saturday and a rest day on Sunday. Arnold Schwarzenegger, however, combines chest, back, thighs, calves and abs on Monday, Wednesday and Friday with shoulders, upper arms, forearms, calves and abs on Tuesday, Thursday and Saturday.
Considerations
Experiment with different foods, supplements and workout routines to find a combination that matches your individual body type. The Diet Channel recommends avoiding the bodybuilding diet unless you plan a dedicated workout routine with the intention of gaining size, muscle and weight.
Member Comments