Bodybuilders gain lean muscle mass, burn fat and develop a more impressive physique by following a strict diet. Eating the right amount of protein, carbohydrates and fat helps you create a lean, muscular body that can toss around heavy weights. Avoid empty-calorie foods like candy and cookies, and stay away from fatty, fried foods offering little nutritional benefit. Before starting a bodybuilding diet, consult your physician.
Step 1
Consume 15 calories per pound of body weight to ensure you receive enough calories to feed your muscles. Observe your progress in the mirror at the end of each week. Add calories if your muscles appear to flatten out or subtract calories if you gain excessive body fat.
Step 2
Eat whole-wheat pasta, rolled oats, whole-wheat bread, fruits and vegetables. Consume 2.5 g of carbohydrates per pound of body weight. Nutrition Express says glucose, or blood sugar, is the body's primary energy source. Eating ample carbohydrates helps you produce blood glucose, reducing the likelihood of your body burning fat or muscle as an energy source.
Step 3
Have a meal every three hours. Consume small, frequent meals containing carbohydrate, fat and protein sources to boost your metabolism. Eating every three hours provides your muscles with a steady flow of amino acids.
Step 4
Consume lean protein sources like tuna, salmon, turkey breast and whey protein shakes. Have 1 to 1.2 g of protein per pound of body weight. Eating protein helps you feed starving muscles and lose weight. As your lean muscle mass increases in relation to body weight, your metabolism increases, aiding weight loss.
Step 5
Record the number of calories you eat each day. BodyBuilding also suggests recording the amount of protein, fat or water you take in daily. Recording the numbers keeps you motivated and helps you adjust your diet.
Tips and Warnings
- Keep fat consumption to a minimum. Lean proteins like salmon, tuna or turkey and some fruits and vegetables contain a sufficient amount of healthy fats. Try a serving of flaxseed oil to bump up fat intake and boost testosterone levels.
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