Beginning a bodybuilding routine with a diet plan is easier than you think. When it comes to nutrition for optimal muscle performance, timing is everything. Not only do you have to time your nutrition, you also have to focus on eating the right foods to build muscle and burn fat. You do not need to be a nutritionist to use a few simple yet powerful strategies to achieve your bodybuilding goals quickly.
Step 1
Do resistance training workouts three to five days per week, focusing on the multi-joint compound movements, which best target the muscle fibers, according to fitness authors Jonathan Lawson and Steve Holman in their book, "3-D Muscle Building." An example of a compound exercise is the bench press for the chest muscles. Beginners will get great results from three full-body workouts per week. Train on Monday, Wednesday and Friday; leave a full day in-between for recovery.
Step 2
Divide your daily nutrition into five or six smaller meals, spaced two or three hours apart throughout the day. This meal plan allows for a trickle effect of nutrients to growing muscles, and it also prevents undue fat storage. Bodybuilding is not just about getting big, it is also about staying lean and developing muscle definition. Try adding two or three snacks a day between your normal three daily meals.
Step 3
Get 1 gram (g) of protein per pound of your body weight. This simple figure equates to plenty of protein for recovery, without overtaxing the liver and other organs that process the waste products from protein consumption. Consider taking a whey protein supplement, which can be a versatile ally in your quest for building muscle.
Step 4
Eat clean foods that build muscle without causing body fat storage. Lean proteins include fish, turkey, chicken, eggs whites and whey protein. Try to get at least 20 to 30g high-quality protein at each of your five or six meals. Clean carbohydrates are low-glycemic, such as oatmeal, brown rice, sweet potatoes, whole grains, and most fresh fruits. Healthy muscle-building fats include flaxseed and olive oil, natural peanut butter, avocados, nuts and seeds.
Step 5
Take a post-workout protein shake immediately following your weight-training workout. This shake will provide much-needed nutrients for muscle recovery and repair. Try 35 to 50g whey protein, 60 to 100g high-glycemic carbohydrates (fruit juice or dextrose) and 15 to 30g healthy fats (flaxseed oil, nuts and seeds or medium-chain triglycerides from coconut oil).
References
- "Optimum Anabolics;" Jeff Anderson; 2004
- "3-D Muscle Building;" Jonathan Lawson and Steve Holman; 2006
- "The Abs Diet;" David Zinczenko; 2004
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