Dieting for bodybuilding generally means "cutting" or eating in a way to reduce overall body fat so that your muscle definition is highlighted for competition. Keeping a bodybuilding training table means eating a balanced diet to prevent dehydration and not crash dieting by eliminating entire groups of food groups, such as carbohydrates. Instead, eat a whole food diet of vegetables, fruits, whole grains, lean proteins and non-saturated fats. Eat several small meals a day to keep your blood sugar level and to keep you fueled for all your workouts.
Step 1
Retool your diet by eliminating any foods or beverages that do not contain nutrients. Avoid empty calories from junk food or sodas. Instead, follow the dietary guidelines found in My Food Pyramid, designed by the U.S. Department of Agriculture (USDA). It recommends eating a varied diet including fresh fruits, vegetables, whole grains such as brown rice, millet, oats, quinoa and brown basmati rice, legumes and low- and non-fat dairy foods. Choose non-saturated fats such as olive, flax seed, hemp seed, canola and fish fats.
Step 2
Eat about half your body weight in grams of protein daily to build muscle. For example, if you weigh about 150 lbs., aim to eat about 75 grams of lean protein daily. Some body builders will bump that up to 0.8g protein per pound of body weight. This does not mean eating steak and eggs and nothing else. Continue to eat complex carbs, vegetables and fruits.
Step 3
Plan to "peak" on the day of your competition by reducing your consumption of carbohydrates. Reduce your water intake a few days before. For example, your meals will consist primarily of vegetables, lean proteins and few complex carbohydrates such as rice or pasta. Immediately after the competition, gradually resume your normal training table diet. The idea is to avoid extremes.
Things You'll Need
- Whole vegetables
- Whole fruits
- Lean proteins
- Legumes
- Whole grains: brown rice, millet, oats, quinoa
- Non-fat dairy foods: yogurt, non-fat milk
- Non-saturated fats: olive, flax seed, hemp seed, canola, fish fat
- Soy, almond, hemp seed milk
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