1500 Calorie Bodybuilding Diets

Bodybuilding is a sport that requires you to combine precise strength training with diet to create a well-defined, muscular physique. In the off-season, bodybuilders may seek to add weight and following a 1,500-calorie diet would not be wise because it does not provide enough calories to stimulate muscle growth. In the 6 to 12 weeks prior to competition, however, bodybuilders need to reduce body fat while maintaining muscle. If you have determined that a 1,500-calorie plan will help you meet your competition goals, remember to include adequate amounts of protein to prevent muscle loss as you drop fat.

Nutrient Considerations

Most active people under age 50 need at least 2,000 to 2,500 calories daily to support energy needs. Bodybuilders often need more to support exercise and muscle retention. A 1,500-calorie plan is relatively low in calories for a bodybuilder and must be well planned to prevent muscle loss. A high-protein intake at about 30 percent of your total calories, or 113 g per day for 1,500 calories, can help reduce the chance that you will lose lean muscle mass, according to a position paper published in the journal "Sports Medicine" in 2004. A higher protein intake requires more calories during digestion, which may help reduce body fat. You still need to consume about 55 to 60 percent of your calories from carbohydrates to maintain energy for training. Another 15 to 20 percent of your calories should come from fats to support hormone production, which enhances muscle growth.

Food Choices

Lean proteins are your best options as they do not contain excessive amounts of saturated fat, which can increase your risk of developing coronary artery disease. Choices include tuna, whey protein, egg whites, chicken or turkey breast, extra lean beef, bison and tofu. Choose high-quality carbohydrates to make up the 825 to 900 calories from carbohydrates you should consume each day. Fruits, vegetables and whole grains help you meet your training goals while offering fiber, vitamins, minerals and antioxidants. Focus on consuming unsaturated fats found in fatty fish, avocados, nuts, seeds and olive oil, which do not markedly increase your risk of heart disease, but support hormone production and nutrient absorption.

Diet Plan Option One

A 1,510-calorie plan that provides 15 percent of the calories from fat, 30 percent from protein and 55 percent from carbohydrates can start with 1/4 cup of dry steel-cut oats cooked in 1 cup of skim milk topped with 1 cup of raspberries. Have two scrambled egg whites on the side. For a pre-workout snack, have 6 oz. of non-fat Greek yogurt with a medium banana. Post-workout, blend together half of a scoop of protein powder -- about 11 g worth of protein -- with 1 cup of skim milk and 1 cup of frozen strawberries. At lunch, make a sandwich on a whole wheat English muffin with 3 oz. of turkey breast and mustard. Have 3 tbsp. of hummus with 5 celery sticks and 1 cup diced red pepper as well. For dinner, broil 3 oz. of salmon and serve with 1 cup of brown rice and 15 asparagus spears.

Diet Plan Option Two

A 1,500-calorie plan composed of 17 percent fat, 28 percent protein and 55 percent carbohydrates can start with a serving of shredded wheat, 1 cup of skim milk, 4 fresh apricots and 2 oz. of sautéed lean ground turkey. For a mid-morning, pre-workout snack, blend a smoothie of a half scoop of chocolate protein powder, half a frozen banana and 1 cup skim milk. For lunch, make a burrito on a whole-wheat tortilla with 1/2 cup of roasted chicken breast, 1/3 cup of black beans, one-quarter of an avocado and a whole, diced red pepper. In the mid-afternoon, snack on a cup of grapes with a rye crisp bread. For dinner, make a 4-oz. lean ground beef burger on a whole-grain roll with cut up cauliflower florets on the side.