To get the chiseled, Greek-god look of a calendar man, bodybuilders often eat more protein than the average person. Combined with intense strength-training workouts, protein helps build muscle; the extra muscle then burns more calories, helping the weight-trainer shed fat. "Cut" biceps, abs or pecs are not only well-developed, but also easily visible under the skin because of the bodybuilder's low body fat percentage. Strength training and protein alone aren't enough to get this effect -- you also need to balance the rest of your diet and cross-train regularly.
Step 1
Eat lean meats, eggs and fish one meal a day. These provide dense proteins that fuel your body and enable it to build muscle. Avoid fatty meats such as bacon and some cuts of beef because they provide unhealthy calories that can contribute to body fat gain.
Step 2
Incorporate beans and tofu into your diet. These provide lean, healthy protein without much fat or cholesterol. Replace some meat meals with these vegan alternatives.
Step 3
Mix nonfat dried milk powder into soup, oatmeal, sauce and coffee. This gives a protein boost to foods that are otherwise low in protein without adding fat or unhealthy calories.
Step 4
Stir a scoop of whey protein powder into 8 oz. of water and drink it before or after your workout. Whey protein is particularly efficient at building muscle, and it helps curb cravings for unhealthy snacks between meals. Eat whey protein bars as snacks if your regular meals don't give you enough calories.
Step 5
Add whole grains to your meals. Use whole wheat bread and brown rice to fill your body's need for carbohydrates.
Step 6
Eat healthy fats, such as avocado and raw, unsalted nuts and seeds. You need fat to function, and you need to eat enough calories each day to keep building muscle -- protein alone is not enough. Avocado and nuts provide omega-3 oils, which are fats that promote heart and skin health.
Step 7
Include fruits or vegetables in every meal. They provide nutrients that help you stay healthy and energetic as you build muscle.
Step 8
Avoid processed foods, sugar, alcohol and unhealthy fats. These foods contribute to body fat gain and hide your developing muscles.
Step 9
Strength-train three to five times per week to build muscle. Do cardiovascular exercise five or six times per week to shed fat so your muscles look cut.
Tips and Warnings
- Maintain a balanced diet, with protein, carbs and fats at every meal. Talk to your doctor or a nutritionist about the best diet for your needs.
- Don't eliminate all fat or carbs from your diet. Don't eat too much protein. Talk to your doctor about how much protein you need. Make sure you are consuming enough calories per day.
Things You'll Need
- Lean meats, eggs and fish
- Beans and tofu
- Nonfat dried milk powder
- Whey protein powder and bars
- Whole wheat bread and brown rice
- Raw, unsalted nuts
- Avocado
- Fruits and vegetables
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