Bodybuilding is an effective way to get in shape, reduce body fat and enhance confidence in your physical appearance when done properly. When you're just starting out, it can take some time to notice the transformation, but with patience, you can achieve the results you desire. Diet is a key component to success, and you must make a commitment to certain dietary changes to make any real change in your body.
Calories
Calories are units of energy that your body uses for fuel. When you begin bodybuilding, make sure you eat enough calories to fuel your workouts and increase muscle mass but not so many that you end up with excess fat. No exact calorie guidelines exist, but fitness expert Anthony Ellis, writing for "Iron Magazine" recommends eating 18 to 20 times your weight in calories to build new muscle. This does give you a free pass to eat whatever you want to fill your quota, but avoid eating junk food. You need to focus on foods that offer your body the nutrition it needs to transform.
Carbohydrates
The bulk of your diet should consist of carbohydrates. About 50 to 60 percent of your calories should come from carbs, recommends professional bodybuilder Dave Picard, writing for GetBig.com. Focus on complex carbohydrates for the majority of your intake, including oatmeal, whole grain bread, rice, pasta and potatoes.
Limit simple carbohydrates that break down quickly, such as sugary foods and drinks and processed carbohydrates. These are okay for post-workout meals. After a workout, your muscles need to replenish their stores of glycogen, and quickly digested carbohydrates are a good source. Your muscles will use most of these sugars quickly, so you will not upset your blood sugar balance and these calories won't end up being stored as fat for later energy use.
Protein
Proteins make up the building blocks of every tissue in your body. You need adequate protein to repair and build new muscle. Picard recommends eating 1 to 1.5 g of protein per pound of body weight to build muscle. Overall, this nutrient should comprise about 30 to 35 percent of your total caloric intake. Stick to lean protein sources such as egg whites, legumes, turkey, chicken, fish and low-fat dairy.
Fat
Fat plays an important role in muscle growth and recovery explains Ellis, so don't cut fat out entirely. Picard recommends about 15 percent of total fat calories in a bodybuilding diet. Choose the right kinds, however. Good fat choices include flax seed, olive oil, avocados, nuts, seeds and fatty fish.
Meal Tips
A good bodybuilding diet will consist of five or six small meals throughout the day rather than three large ones. This ensures a steady supply of nutrients to your muscles and will boost metabolism and allow your body to use calories more efficiently. Certified personal trainer Matt Danielsson, writing for Bodybuilding.com, advises eating plenty of fiber-rich foods such as fruits and vegetables. Fiber will keep your digestive system healthy.
Effective meals will contain a mix of nutrients at every meal. Danielsson gives some examples of good bodybuilding meals. For breakfast, try a mix of five egg whites, oatmeal and a banana and a glass of orange juice. Other good combinations include chicken breast, brown rice and mixed vegetables, a can of tuna and an apple or a piece of fruit, a granola bar and a cup of skim milk.
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