Bodybuilding Nutrition
Sample Diet
Lose Body fat And Gain Muscle With A Good Bodybuilding Diet
By Hugo Rivera
A good bodybuilding diet and nutrition are key components that will determine
how successful you are in your bodybuilding program. Training without proper
nutrition is like rowing against the current. At best, you would remain on the
same place or even move forward a little bit, but in the end, you get nowhere.
A Definition of Diet
Usually people associate the word diet with days of starvation and pain. However
that is not the correct definition of a diet. The word diet refers to the food
choices that we make on a daily basis. Even if you don’t think you that you
are on a diet, guess what?! You already are following a diet. Whether you eat
candy all day everyday, or oatmeal, that is your diet.
You Don't Have to Starve When You Diet
A good bodybuilding diet needs to follow 3 rules:
- It should favor smaller and frequent feedings throughout the day instead
of smaller ones.
- Every meal should have carbohydrates, protein and fat in the correct
ratios: 40% carbs, 40% protein, 20 % good fats.
- The calories should be cycled to prevent the metabolism from getting used
to a certain caloric level.
Sample Bodybuilding Diet For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
Meal 2 (9 AM)
Meal replacement like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient
ratio) mixed with water or a protein powder (with around 40 grams of protein)
mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Same as Meal 2
Sample Bodybuilding Diet For Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
Meal 2 (9 AM)
Meal replacement like Naturally Lean Mass Complex (which has a 40/40/20 nutrient
ratio) mixed with water or a protein powder (with around 20 grams of protein)
mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)
Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM) 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of
oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Same as Meal 2
Final Notes
You can experiment with various foods and also even substitute the protein
shakes for real meals as well (though for most of you, protein shakes and meal
replacements are more convenient). After 5 weeks of following this diet program,
start adjusting your calories and cycling them.
Now, I understand that going from 2-3 meals a day to six can be quite a shock.
However, I do not expect you to change everything all at once. As a matter of
fact, this is the reason why 99% of dieters out there fail. My goal is to have
you succeed just as I did when I had weight problems. Therefore, if you can ease
into this program slowly by making small changes to your current diet on a
bi-weekly basis.
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