Body building requires proper nutrition to increase muscle size. Even if you stick to a hard-core weight-lifting program, your body will not be able to construct large muscles without extra calories to use. You should eat a minimum number of calories per day based on your weight, as well as certain amounts of protein, carbs and fat, recommends the Muscle and Fitness article "Basic Nutrition." Harley Pasternak, M. Sc., author of "5-Factor Fitness," suggests that body builders follow an eating plan that includes five meals a day.
Calculate Your Nutrition Needs
Step 1
Multiply your body weight in pounds by 1.0 and 1.5 g to figure out how many grams of protein you should eat daily, recommends Muscle and Fitness. A person who weighs 160 lbs. should eat 160 to 240 g of protein every day.
Step 2
Multiply your body weight in pounds by 2.0 and 3.0 g to figure out how many grams of carbs you should eat daily. A person who weighs 160 lbs. should eat 320 to 480 g of carbs every day.
Step 3
Multiply your body weight by 20 calories to figure out how many calories you should eat daily. A person who weighs 160 lbs. should consume approximately 3,200 every day. Plan on getting about 20 percent to 30 percent of those calories from fat.
Sample Body Building Menu
Step 1
Eat a nutritious breakfast such as a breakfast burrito, recommends Pasternak. You can find recipes on his website. Make the burrito with four egg whites, four diced veggie bacon strips, 1/2 cup of nonfat cheese and 1 tbsp. of salsa in a flourless wrap. Pasternak also recommends "Power Porridge," which is made from 1/2 cup of rolled oats, 3 cups of water, 1 cup of fruit, 1 tsp. of apple-pie spice, 1 tsp. of vanilla and 1 tsp. of Splenda.
Step 2
Eat a snack between breakfast and lunch, such as an apple and nonfat ricotta cheese.
Step 3
Consume a hearty lunch such as Cajun Red Beans and Rice. Chop 1/2 cup of red onion and one package of veggie dogs. Mix with a 15-oz. can of red beans and a 15-oz. can of diced tomatoes. Add 1 tbsp. of Cajun spice blend.
Step 4
Snack on some celery sticks with nonfat French onion soup cream dip in the afternoon.
Step 5
Have frank and beans soup with two large veggie dogs and a 15-oz. can of baked beans in tomato sauce for dinner.
Tips and Warnings
- Input everything you eat into an online food diary that will calculate the number of grams of protein, carbs and fat you eat, as well as give you a daily calories number so you can adjust your portions to meet your nutrition goals.
References
- Muscle and Fitness: Basic Nutrition
- "5-Factor Fitness;" Harley Pasternak, M. Sc.; 2004
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