Bodybuilder's Guide To Nutrition
Welcome to the ultimate bodybuilder’s guide to nutrition!
Within this article you will find everything you need to know about meal planning, meal frequency, meal timing,
macronutrients, calories, weight gain, weight loss, supplements, and good sources of foods for muscle building and
Weight Gain/Weight Loss
Many bodybuilders are at a loss when it comes to these two concepts. Losing and gaining weight is actually quite
To lose weight, you need to burn more calories that you consume every day. To gain weight, you need to eat more
calories than you burn everyday. Forget everything you’ve heard about eating at certain times and cutting out
carbohydrates or fats - it all comes down to calories.
Depending on your goal you will want to create either a caloric surplus or deficit. To do this, calculate your
basal metabolic rate and activity level. This number is the amount of calories your body needs to maintain it’s
If you consume less, you lose weight. If you consume more, you gain
weight. Don’t be afraid to experiment with these numbers - it can take a while to find what works for you body
and what gets you results. Also, always track your calories!
Most people have certainly heard that in order to keep their metabolism going throughout the day, they need to
eat 4-6 meals everyday. Luckily for us busy individuals, this is false. A calorie is a calorie no matter what time
of day it is. If you get all your calories from only two meals, it won’t be any different than getting them from
15. Be sure to keep this in mind when planning your meals - as long as you get your calories, everything will be
There are three types of macronutrients: proteins, carbohydrates, and fats. These are the building blocks of all
your meals. For a healthy (and muscle building) diet, you need to have a balanced combination of these three. In
general, a good ration is 40/40/20.
This means that 40% of your calories should come protein and carbohydrates while 20% of your calories should
come from fats. It is important to pick good sources of macronutrients for optimal muscle building a recovery.
For protein, try: eggs, lean beef, boneless skinless chicken breast, greek yogurt, tuna, milk and soy. Your
complex carbohydrates should come from foods like: brown rice, quinoa, vegetables/fruits, oatmeal, and whole wheat
breads. Healthy fats come from foods like: olive oil, coconut oil, flax seed oil, nuts and nut butters, and
There has been much debate over the use of supplements in
the bodybuilding world. In general, they are considered to be useful as long as you have your meal plan and
training program perfected. You should always pick whole foods over supplements when you have the chance but using
multivitamins, creatine and protein powder can be very useful for bodybuilders.
Hopefully this guide to bodybuilding nutrition has helped you improve your meal plan and helped you get amazing
results. Remember to stay consistent in your training, eat properly and never stop learning!
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