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Bodybuilding Diet Meal Plan

Jul 8, 2011 | By Max Quigley
Bodybuilding Diet Meal Plan
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Bodybuilding meal plans have two phases: bulking up and cutting fat. You will need to construct your own plan, as caloric needs are different for everyone. But there are a few guidelines you must follow to properly follow a bodybuilder's diet plan. You will need to consume the right amounts of protein, carbohydrates and fat. You will need to be vigilant as to how many meals you eat per day and you will need to have both a cutting and bulking phase to your diet.

Protein

Protein is fundamental to a bodybuilder's diet. Protein is a compound found in many foods that contain amino acids. It is vital in repairing cell membranes and as such is responsible for building muscle. Acquiring muscle is a large part of any bodybuilder's regimen, and you must consume adequate amounts of protein to help maintain your existing muscle, build additional muscle and burn fat. An average athlete should eat 1 g of protein per pound of bodyweight daily to maintain muscle tissue. If, however, you are trying to gain a lot of muscle, you may need to eat more than this.

Carbohydrates

Carbohydrates are the fuel used during exercise. Carbohydrates are a form of sugar found in food and provide your muscles with glycogen. Glycogen is employed particularly during weight-training exercises. There are two types of carbohydrates, simple and complex carbohydrates. Simple carbohydrates provide energy quickly but also cause a sudden energy crash shortly after consuming them. Simple carbs are found in foods like refined sugar and processed foods and negatively impact health by raising insulin levels and causing the body to store fat as a result. Complex carbohydrates are foods such as whole-grain pastas and bread and oatmeal, and provide a slow release of energy. Focus on eating these types of carbohydrates to prevent fat gain.

Fat

Fat is important for a variety of reasons. While you should avoid certain fats, such as trans fats and excessive amounts of saturated fats, unsaturated fats such as those found in fish, avocados, nuts, seeds and cream can provide vital nutrients to the body. Fat also has the added benefit of causing a feeling of satiety, making you fuller for longer. According to fitness expert Randy Herring, "fat assists in membrane cell structure and function, transports and mobilizes fat-soluble vitamins in the body, is involved in cellular signals and is necessary for hormonal production in the body."

Meal Frequency

According to Tom Venuto, in his book "Burn the Fat, Feed the Muscle," bodybuilders should eat six small meals throughout the day. The benefits of this type of eating plan are manifold, as regular meals reduce cravings for unhealthy foods, provide a consistent source of protein to the cells and cause the metabolism never to slow down due to constant food digestion. Calculate your daily calorie requirements using an online calorie calculator and divide these calories into six small meals so you are eating every two to three hours.

Bulking Phase

In bodybuilding there are two phases, the bulking phase and the cutting phase. During the bulking phase you will need to focus on muscle building. You cannot build muscle and lose weight simultaneously, so during this phase simply focus on building muscle. That means you must eat more calories than you are burning and you must perform regular muscle-building workouts. Layne Norton, Ph.D., says, "To put on weight you must consume more calories than you expend! You will not put on weight if you don't."

Cutting Phase

The cutting phase usually lasts up to 12 weeks. During this period, the six-meals-per-day approach is vital, as it will stoke your metabolism into running optimally and burning the excess fat you have accumulated during the bulking phase. You must reduce calories so you lose fat, and you will need to eat fewer carbohydrates than before, as these cause fat to be stored. Perform cardio in addition to your regular muscle-building routine. While cutting, or slimming down, is the aim of the cutting phase, it is also important that you prevent muscle loss by eating at least 1 g protein per pound of bodyweight and by performing muscle-building exercises. This will ensure your muscles stay intact while your body sheds only fat.

References

Article reviewed by Khalid Adad Last updated on: Jul 8, 2011

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