Create A Bulking Or Cutting Bodybuilding Diet Plan In 10 Easy Steps


Aamir khan diet plan
Let's help him out. This is a common misconception. If that makes any sense at all. Abhishek Roy Choudhury Says: The chart below, supplied by the website Mypyramid. Going to the donut shop and eating a few donuts, equals a large dose of simple carbohydrates.

Jay Cutler Diet Chart

What Is The Best 8-Week Diet Plan For A Summer Ready Body?

However, if you want to maximize muscle gain and have ripped 8-pack abs so you can enter a natural bodybuilding competition then you need to be very strict with your nutrition.

Below is a chart that summarizes what kind of nutrition will work for various goals. Click on any of the headings to find out what is involved with each type of nutritional program.

I have tried to cover nutrition in one page here, you just cant do the subject justice in one page. He spends three meaty chapters and hundreds of pages on nutrition. Want some meal ideas? So what is the right kind of nutrition for you? It depends on your goals and how much effort you are willing to put into it.

As with most things in life, the more work you put into it the better results you get. Its just not realistic to think you can eat in fast food restaurants like the masses and have a physique like a bodybuilder. This chart can help you choose what kind of eating plan is right for you.

To use this chart find your goal in the left column, then look for the leftmost green dot in that row — that will be the easiest nutrition plan that meets your goals. Let me point out a few important things about this table and what it means. Its pretty darn easy to gain a little bit of muscle, just lift weights and eat a slight caloric surplus.

When you are eating a lot of food like this its easy to get the protein and nutrients you need for muscle growth even if you are eating junk. The last two methods are a bit overkill if your only goal is to get sixpack abs. The above three goals are really tough and you will notice that the same thing is required nutritionally to accomplish them, either carb cycling or strict bodybuilding nutrition.

If you want to achieve any of these things then be prepared for your friends, family, and co-workers to think you are weird. You will be bringing all your meals with you in tupperwares where ever you go so you can insure that every single calorie you eat counts. You will be a social outcast by refusing cake at birthday parties and drinking bottled water when your buddies are drinking beers. To accomplish these three goals you must make every single calorie count.

Big goals require big sacrifices, sorry. The average American is obese and out of shape. Part of it is lack of exercise but mostly horrible nutrition is to blame. The 1 health problem is obesity and its related diseases diabetes, heart disease, etc. The average American has a sugary cereal or sweet pastry for breakfast, greasy fast food or cafeteria food for lunch, and spaghetti or steak for dinner.

You can gain a bit of muscle eating like this and you can also gain a lot of weight fat and muscle. You wont be able to get lean eating like this though. Three regularly scheduled meals, each home made and relatively healthy. Maybe oatmeal with two eggs and a glass of OJ for breakfast.

Jay Cutler Shoulder Workout. Jay Cutler Biceps Workout. Jay Cutler Leg Workout. Jay Cutler Chest Workout. Jay Cutler Bodybuilding Workout. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being. Like us on Facebook. What foods to eat to gain weight and Build Muscle Mass March 7, Meet Sammy Smalls, an aspiring gym rat.

Sammy wants to gain muscle mass and get strong. Right now he tips the scale at a meager lbs. Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped. He steps on the scale and weighs in at a gelatin-like lbs. You need a rough estimate of your lean body mass in order to set your protein intake correctly.

That's a piece of cake. I thought you said this was supposed to be easy How am I supposed to find out what my body fat percentage!?! Remember, we just need a rough estimate of your LBM. That means, you don't need a precise measurement of your body fat percentage - Obviously the closer to your actual body fat percentage, the better. But it's okay if you're off by 5 percentage points.

So, how can you get a rough body fat percentage estimate? You could buy a cheap body fat caliper or use an online body fat calculator. Once, you've got the estimate, just plug it in to the equations. Sammy Smalls stepped on the scale just yesterday so he knows he is lbs. But he's got no idea what his LBM is. Let's help him out. Now, Sammy just needs to estimate his body fat percentage. Freddy Fatts tips the scales at a not-so-solid lbs. We'll figure out just how much of that weight is solid by calculating his LBM.

Now, all Freddy has to do is get a rough idea of his body fat percentage. Your protein intake should be 1. This may be considered "low" by some of the more hardcore "bros" out there, but both research and anecdote back up these numbers. In fact, research suggests that this may be more protein than is necessary to maximize muscle gain or preservation, or minimize muscle loss. His bodybuilding diet calls for calories per day for weight gain.

Calculating his protein intake using 1. His bodybuilding diet calls for calories per day for fat loss. However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans , while some do better with high fat, low carb meal plans. A quick recap — Sammy Smalls is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbohydrates.

We'll calculate fats first. A quick recap — Freddy Fatts, is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbs. We'll deal with fats first. Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates. If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning.

A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up. All of the remaining calories will be fulfilled by carbohydrates. A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day. All of the remaining calories will come from carbohydrates.

This step concludes the "big picture" view of the bodybuilding diets. The next steps cover the details Pre- and Post-Workout Nutrition.

Just follow the guidelines below and you'll be golden. Pre-Workout Guidelines — Sammy Smalls weighs lbs. Multiplying his bodyweight by 0. Post-Workout Guidelines — Multiplying his bodyweight by 0. In summary, Sammy should eat 35 grams of protein and 70 grams of carbs for an ideal post workout meal. Pre-Workout Guidelines — Freddy Fatts weighs lbs. Note that Freddy can only eat grams of carbs per day, and he's already down by 46 grams just from pre-workout carbs. So, we'll find Freddy's carbs by multiplying his bodyweight by the minimum 0.

In summary, Freddy should eat 46 grams of protein and 46 grams of carbohydrates for an ideal post-workout meal. Contrary to bodybuilding diet dogma, there is no magic number of meals per day that you must eat.

If you prefer eating 7 small meals per day, then by all means, go for it. I personally find preparing and eating meals to be tedious, so I squeeze my calories into larger, more satisfying meals depending on the day. Eat Mostly Healthy Foods. The majority of your food should come from healthy food sources, in order to fulfill your calorie and macronutrient requirements, as well as your vitamin and mineral needs.

Check out the muscle building foods page to discover the most nutritious foods to eat for a successful diet. Note that I said to eat mostly healthy foods. Although there are many healthy foods that taste good, you probably have a not-so-healthy favorite food pizza or subs for me. I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis but still hit your calorie and macro goals.

This advice may go against the hard-headed, all-or-nothing mentality that is common with the "hardcore" crowd. But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:.

How to Stay Hydrated. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet. Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight.

Some basic tips and guidelines for proper hydration include the following:. You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience. Sammy Smalls is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs.

When he checks his weight, he's barely gained any weight — half a pound if he's lucky. There's no need for Sammy to worry. That means he should eat calories per day for the upcoming week. Freddy Fatts is now two weeks into his bodybuilding diet.

He has been eating calories per day, which includes grams of protein, 49 grams of fat, and grams of carbs. When he checks his weight, he's barely lost any weight — half a pound if he's lucky.

There's no need for him to fret. All ten steps are very important to building your custom-tailored nutrition plan. However, the bare minimum that you should take away from this page are the following underlying bodybuilding diet principles:. Consistency is Key to Victory. This wraps up the ten fundamental steps of making your perfect bodybuilding diet. It may take a little time to get used to and a couple of cycles to find what works best, but just stick with it and it will soon become second nature.

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