A body building diet plan includes the right amount of calories from protein, carbohydrates and fat. Taking a goal-oriented approach, personalized to your metabolism and body-type will result in fast results. By eating "clean" you can optimize muscle gain and minimize body fat, making consistent improvements to your physique. Nutrient-timing is a very important factor that determines how your body will use those calories to repair muscle and burn fat.
Goal-Oriented Approach
Setting realistic, measurable body building goals, and tailoring your diet to them allows for constant physique improvement. Maintenance calories are those needed to maintain your physique as is. If you want to gain muscle, you will have to eat at least 500 calories more per day than your maintenance caloric intake. To lose body fat, decrease caloric intake by 500 calories per day. To stay the same weight, but build muscle and burn fat, consume your maintenance calories.
Protein
Proteins are long strains of peptide bonded amino acids, which make up our muscles and can come from meats, fish, eggs, dairy, nuts and seeds. The "Muscle Nerd" Jeff Anderson recommends 1.14g of protein per pound of lean body weight. "Clean" sources of protein include lean cuts of meat and whey protein powder. Dividing total daily protein into five or six smaller meals throughout the day should make up the foundation of your body building diet plan.
Carbohydrates
Carbohydrate intake varies depending on your goals, metabolism and body-type. Increasing carbohydrate intake is critical for gaining muscle mass. For ectomorph body-types, or "hard-gainers", the "Muscle Nerd" Jeff Anderson recommends consuming 55 percent of calories from carbohydrates. Endomorphs, with slower metabolism, require fewer carbohydrates to gain muscle. The mesomorphs fall in-between, meaning moderate carbohydrates fit best into their diet plan. Divide total daily carbohydrates into five or six small meals. "Clean" carbohydrates include brown rice, whole-wheat bread, wheat pasta and sweet potatoes.
Fats
Essential fatty acids are required for many body functions. According to Jeff Anderson, diets containing less than 30 percent fat may stifle muscular gains. Choose monounsaturated fats from whole eggs, avocados, olive oil and nuts and seeds. Polyunsaturated fats include omega-3, 6 and 9 fats from flaxseed, fish oil and chia seeds, and may improve joint, brain, and heart health. Divide total fat calories equally between your five or six meals. Saturated fat is also essential, but should be consumed sparingly.
Nutrient Timing
Pre-workout nutrition is an important part of your diet plan. Consuming low-glycemic carbohydrates one or two hours before training gives the body ample fuel. Taken 45 to 60 minutes prior to exercise, a fast-digesting whey protein provides a ready source of amino acids. MCT or medium-chain triglycerides can also provide energy pre-workout. The "Muscle Nerd" Jeff Anderson recommends 50 grams of fast-digesting protein, 100 grams of high-glycemic carbohydrates and 30 grams of healthy fats as a post-workout meal. An additional, low-carbohydrate protein shake with one or two tablespoons of healthy fat before bedtime can also be a potent tool for building muscle.
References
- 3D Muscle-Building; Steve Holman and Jonathan Lawson; Homebody Productions, 2006
- Optimum Anabolics; Jeff Anderson; CQC LLC, 2007
- Advanced Mass Building; Jeff Anderson; CQC LLC, 2009
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