Learn How to Build Muscle

How to Create a Bodybuilding Diet

A proper bodybuilding diet is critical to your success in the gym and on stage. Whether you are trying to gain muscle, lose fat, prepare for a show, get more energy, or just feel better, your nutrition can make a huge impact.

It has been said that a bodybuilder’s diet is one that requires extreme dedication and persistence. Going through cycles of bulking a cutting can be tough, but with the right nutrition program it doesn’t have to be impossible.

This article will discuss how to build the best program for you and what foods you should try to include in your program.

Before picking the types of foods you want to eat, you need to figure out how many calories you need each day. This number will depend on whether you are bulking or cutting, (gaining weight or losing weight, respectively) as a bulking diet will require a surplus of calories each day and a cutting diet will require a deficit.

The number of calories you need each day can be calculated by finding your basal metabolic rate and adding your activity level. This is your maintenance number. Add 500 calories each day to bulk and subtract 500 calories each day to cut.

As a general rule, athletes and those involved in intense physical activity should aim to get at least 1.2-1.7 grams of protein per pound of bodyweight. Getting an adequate amount of protein will help conserve muscle mass during cutting and encourage muscle growth and strength during bulking.

Try to get most of your protein from whole foods like chicken, lean beef, cottage cheese, eggs, milk, greek yogurt, and fish. Use supplements like whey and casein as a last resort and only if you cannot reach your protein goals with whole food.

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Dietary fats are an essential part of your diet. Contrary to popular belief, dietary fat does not make you fat. In reality, it is responsible for normal brain functioning, energy levels, and the absorption of nutrients and vitamins in the body.

Avoid saturated and trans fats and stick to polyunsaturated and monounsaturated fats that are found in olive oil, coconut oil, nuts, eggs, and nut butters.  Make sure that at least 20% of your daily calories comes from fat.

Finally, a health diet would not be complete without carbohydrates. They’ve been getting a bad rap in the past few years, but it has been shown that carbohydrates are your body’s source of energy. Without carbohydrates you will feel slow and lethargic – not ideal for bodybuilding!

Consuming complex carbohydrates like whole grain breads, oatmeal, bran, quinoa, fruits and vegetables will keep your energy high and improve your performance in the gym.  Once you have figured out how much protein and fat to consume, fill in the rest of your daily calories with carbohydrates.

When following a strict bodybuilding diet it can be very helpful to track the foods you eat and the number of calories you consume each day. This will allow you to adjust your intake to meet your goals, and keep yourself accountable.

Make sure to drink at least 1.2 liters of water each day, and consider taking a multivitamin to make up for any deficiencies you may have. Follow these simple bodybuilding dieting tips and you will set a notable improvement in your training and physique.

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