BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

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BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

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BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

BODYBUILDING DIET PLANS: Bodybuilding Diet Plan | Bodybuilding Diets | Bodybuilders Diet

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The Raw Food Bodybuilding Diet - What You Need To Know

The Raw Food Bodybuilding Diet - What You Need To Know
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The Raw Food Bodybuilding Diet - What You Need To Know

Since the 1950's, there has been a debate among those in the physical culture regarding cooked vs. raw food diets. Among natural bodybuilders, this debate still goes on. Some of the arguments are that you need meat protein to build muscle.

The Raw Food Bodybuilding Diet - What You Need To Know

Hemp Seed Powder and Wheat Grass are much richer sources of protein than meat which has been treated with hormones and cooked and difficult for your body to digest.

The Raw Food Bodybuilding Diet - What You Need To Know
The Raw Food Bodybuilding Diet - What You Need To Know
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The advantages for raw food diet for a bodybuilder are immeasurable. A raw food diet provides more lifting strength and you are able to have less rest time between sets. Vital nutrients such as enzymes, minerals and vitamins have been depleted from the foods through the cooking process.

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The Raw Food Bodybuilding Diet - What You Need To Know

If you take a look at the largest consumers of raw food, you will see the strongest animals such as the gorilla, rhino, hippo, elephant, giraffe and more. They seem to be able to build strong muscle without eating cooked foods, wonder how that works?

A Gorilla's diet is 100 percent raw as are the diets of the other animal's listed. You can be healthy and build a strong, well-sculpted body with raw organic fruits, green leafy vegetables, nuts and sunflower seeds.

Cooked foods are known to clog the body's digestive system which puts a strain and saps energy from other parts of your body. It takes a strong mind and will to be successful at a raw bodybuilding diet. Cooked foods blow up, or give an inflated look to muscles that only last for a temporary time. A foundation needs to be built for muscle to grow, and this can only be done with all natural proteins and carbs that are found in raw, uncooked foods.

Just observing the nutrients in fruit alone is enough to convince you of the benefits and nutrients to your body. When I speak of fruit, I mean botanical fruit. Bontanical fruit is seeded fruit that regenerates within itself to create more fruit. These include but not limited to avocado, cucumber, red and green peppers, squash, and tomatoes.

Continue your research on this website on the benefits and health advantages of a raw food diet versus a cooked food diet for your bodybuilding regime. Keep a journal and document how you feel with your raw food diet, you will be able to determine what foods help you the most.

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Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?
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Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

Even though most people who are just getting started in bodybuilding think that muscle gains are impossible to achieve without protein shakes, real food is by far the most important component of a bodybuilding diet. There are so many nutrients that real food contains, many of which have not even been discovered yet, that you would be doing yourself a disservice by limiting the amount of real food that you are eating.

Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

In addition, real food has what is called a "thermic effect". A "thermic effect" is the impact that real food has in your metabolism. Because real food requires digestion, your body burns more calories in processing it; as opposed to protein shakes which are already pre-digested.

Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?
Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?
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Regardless of what the magazine ads tell you, protein shakes do not offer any muscle building benefit, nor "secret muscle building ingredient", above and beyond what real food offers you. Yes, I have read the ads too with all sorts of speedy muscle building promises, but I can assure you through experience that most of the ingredients advertised as miraculous have not been proven to work; neither by science (even though most ads of this nature usually talk about research studies that usually do not exist) nor by actual results at the gym. These miraculous products however have been proven, beyond the shadow of any scientific doubt, to shrink the size of your wallet and bank account.

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Protein Shakes Vs Foods - Are Protein Shakes More Important Than Real Food in a Bodybuilding Diet?

What protein shakes do offer the bodybuilder and fitness enthusiast is a convenient way to ingest your protein, thus allowing you to have your five to six meals every day without having to ingest real food in all of them. In addition, the best protein shakes in the market offer a protein blend of different sources of protein, something that introduces amino acid variety into your bodybuilding diet, thus making your nutrition program more complete. However, do not ever think that protein shakes are superior to food.

How Much To Consume

I recommend that you always have a breakfast, a lunch and a dinner consisting of real food items. A breakfast may consist of egg whites and oatmeal, lunch of chicken, some brown rice and green beans, while dinner can be some salmon, with a baked potato and some broccoli. In between meals, then you can have your protein shakes so that you can have fulfill your every 2-3 hour meal requirement. Depending upon what your bodybuilding goals are, you may choose to just use a protein powder and mix it with either water or skim milk (assuming that you are not competing), or a weight gainer that has more carbohydrate calories to help fuel the metabolism of hardgainers. You may also have an MRP (Meal Replacement Powder) or an RTD (Ready to Drink) for the convenience that they offer.

Never take in more than half of your meals in the form of protein shakes. So if you consume 5 meals a day, make sure that 3 of those are real meals. If you consume 6, then up to 3 can be shakes. If you are wondering what I do, I personally have 4 real meals and two shakes.

Which Brands to Choose?

As far as a brand, stick to reputable brands, like Labrada Nutrition, which ensure that each batch of their products contains exactly what the label claims. Beware of brands that sell you 5-lbs of protein powder for less than dollars. Good grade proteins are expensive to manufacture, reason why you will see good companies like Labrada Nutrition, Beverly International, and Prolab pricing their products accordingly. Cheap grade proteins will cause gas and bloating as they are hard for the body to assimilate. In addition, some products that are very cheap may not even contain what the label claims.

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All Natural (Drug Free) Bodybuilding Secrets

All Natural (Drug Free) Bodybuilding Secrets
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All Natural (Drug Free) Bodybuilding Secrets

Natural bodybuilding refers to bodybuilding without muscle enhancing drugs or anabolic substances. In other words natural athletes who choose to build their body with all-natural have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. There are however other natural athletes who go all out ie they don't even use over the counter products to help them supplement their daily diets. Their nutrition consists solely on natural foods!

All Natural (Drug Free) Bodybuilding Secrets

Natural bodybuilding is a very specific sport. There are national bodybuilding organisations that organize natural bodybuilding contests for men and women. For more information or if you are interested in entering a natural bodybuilding show please get yourself a copy of Natural Bodybuilding & Fitness magazine at your local newsagent. Some of these shows are drug tested and some are not. The choice on which one you compete is completely yours.

All Natural (Drug Free) Bodybuilding Secrets
All Natural (Drug Free) Bodybuilding Secrets
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A natural bodybuilder must learn to build his body in the most precise way possible. Learning as much as possible about natural bodybuilding dieting, training, supplementation is essential if one is to successfully build a natural physique of national caliber.

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All Natural (Drug Free) Bodybuilding Secrets

One of the keys to a great natural body is persistence. I don't care how well you eat or how hard you train! If you do not have the necessary persistence to keep it up for months & years you will just be spinning your wheels with no results to speak of. Building natural muscle mass takes time - sometimes a lot of time! Always be patient and expect success through your nutrition, contest diet and training.

Along with persistence you need to set up some specific, clear cut goals for yourself. If you do not know what your goals are chances are you will not make significant progress in the gym. Short term goals set up every week are great for short term progress in the gym. For example you can set a goal of increasing your bench by 2 lbs in your next week's incline bench press session! Take these small goals and add them up over 6 months and they really make a big difference. Long term goals need to be set up as well. For example - "12 weeks from now my goal is to have lost 15 lbs or pure body fat and win my upcoming natural bodybuilding contest". You need to constantly remind yourself of your big goals in order to not lose track of the reasons you are training and dieting so hard. Reading your goals every day helps you stay on track, train harder and not cheat on your diet. Trust me! When you are carb depleted for 3 days and pizza is calling your name, a reminder of your goals is what puts you back in track.

Nutrition is probably half the battle to getting muscle to grow OR to burn body fat. A general guideline is to eat 12-13 calories per lb of body weight if you are trying to get ripped and 17-19 calories per lb if you are trying to gain muscle. 30% of your calories should come from protein, 50% from natural carbohydrates and 20% from healthy fats (olive oil, canola oil, flaxseed oil etc). Try to avoid sugars & processed foods at all costs. Most of all, make sure you get 1 gram of protein per lean pound of body weight per day no matter what! Hardcore weight training breaks down muscle fibers and it is absolutely necessary for our body to be able to recover from these hard workouts with the use of protein.

As far as working out is concerned, forget all you read in the most popular bodybuilding magazines in the market. The routines posted in most magazines by the "pros" will do absolutely nothing for you if you want to grow muscle naturally. Fact of the matter is, most people who start bodybuilding DO follow these routines blindly. They do the same thing week after week, expecting results but nothing ever happens. Sure they gain some strength in the beginning but plateaus soon hit them. They then decide to buy the next "magic pill or powder" in the market that will "jump start" their results. The result is a very rich supplement company and a very frustrated athlete. There is a large amount of information out there that is totally unsuitable for the majority of people who want to grow muscle naturally. My point is to educate yourself on how the body works before you start training haphazardly just because you read an article in a magazine. Stick to the basic exercises that have worked for years for most people and do NOT overtrain. Each muscle needs to be fully trained only once per week for muscle growth to occur. Ovetraining is the biggest single mistake most people do and is the reason why people quite bodybuilding & weight training.

Bottom line? You are either 100% natural or you aren't! There are no shortcuts and there are many obstacles. In the end however, you will be satisfied in knowing that you achieved results that are comparable to those of drug enhanced athletes, 100% naturally. Trust me, it's the best feeling in the world and it IS achievable. All you have to do is set goals, work hard, be consistent and have patience.

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Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Video Clips. Duration : 7.05 Mins.

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

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Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

Bodybuilding Nutrition Episode 2 by Musclemania Pro Tuan Tran: Pre Contest Diet

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Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan
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Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Developing the perfect bodybuilding diet meal plan for you will boost your muscle gains and healthy fat loss by 1000% or more! All the perfect lifting can only get you so far without the right diet plan. Think of it this way: by driving your car properly, you will keep it in good shape. But without putting the right fuel and oil in it, it will never perform as well, and it certainly won't last as long. As you know, working out is vital, but utilizing a solid bodybuilding meal plan is essential to getting ripped. The key here is to work harder and smarter to maximize your results.

Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Some key points to consider when creating your bodybuilding meal plan:

Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan
Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan
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1. Eat 5-6 small meals per day, about 2-3 hours apart to keep your metabolism and energy up, cravings down and muscles fed constantly which encourages growth.

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Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

Bodybuilding Diet Meal Plan - 5 Tips For Creating Your Flawless Bodybuilding Diet Plan

2. Determine how many calories you should consume each day, and stick to it. You must consume more than you burn to gain muscle!

3. Shoot for 40% protein, 40% carbohydrates and 20 % fat of all calories consumed.

4. Get 10% of your target calorie intake in grams of protein. (E.g. 3,000 calorie diet: 300 grams of protein per day. 6 meals: 50g or protein each)

5. Drink water in ounces equal to 60% of your body weight in pounds. (E.g. 180 pounds: 108 oz. per day, or 3.2 liters)

These are all widely accepted fundamentals of a proper bodybuilding diet plan, so keep them all in mind when planning your meals. It can get really tough to find the time to meet all of these criterion properly, and follow the plan to perfection, but luckily there are pre-made meal plans you can tailor to your specific needs.

Many professional bodybuilders have come up with bodybuilding diet meal plans, but very few have done so for every level of caloric intake. So, you need to first figure out how many calories you're going to consume, then work with a diet plan that will work well for your level.

Typical sample bodybuilding diet plans look something like this:

Meal 1 (Pre-workout): 6 egg whites, 1 cup oatmeal

Meal 2 (Breakfast): Meal replacement bar/shake, high in protein and flaxseed oil

Meal 3 (Mid-morning): 8 oz. lean meat, 2 cups green vegetables, 1 cup brown rice

Meal 4 (Lunch): Tuna in water, leafy salad, whole-wheat bagel

Meal 5 (Dinner): 8 oz. lean meat, 2 cups green vegetables, 1 baked potato

Meal 6 (Snack): Meal replacement packet, flaxseed oil

This type of bodybuilding diet meal plan will greatly increase your muscle gains, but it is difficult to tell how much of each item is right for your caloric intake. It is also hard to know what you can substitute when you're bored of this regimen after a couple weeks of eating the exact same things every day.

Thankfully, there are some programs that provide detailed meal plans that stick to rock-solid diets like the one above, but allow you to mix up the meals as you see fit throughout each phase of your workout plan, all suited to your level.

It is an excellent idea to start by eliminating bad fats and processed sugars from your diet if you have not already. Do not try to jump into your new bodybuilding diet meal plan right away, either. It will take some getting used to, but by steadily building up to your perfect meal plan, and following the system, you'll get ripped and stay that way!

Like the old saying goes:

"Plan your work, and work your plan!"

But keep in mind that it's a lot easier when you can take out the guesswork by following a professional natural bodybuilder's advice when coming up with your bodybuilding diet plan. Either way, once you have your plan, just stick to it, and you'll love the result!

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Female Bodybuilding Strategies For Beginners

Female Bodybuilding Strategies For Beginners
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Female Bodybuilding Strategies For Beginners

If you're new to bodybuilding, I'm going to share with you some of the strategies I've used to get me ready for a competition. I would like to first say that it really isn't that hard to achieve success in this sport. The problem is that most people don't have the dedication and will power to apply the necessary task to have success. If you have the ability to dedicate yourself to a simple and mundane process, please continue reading.

Female Bodybuilding Strategies For Beginners

Diet is everything

Female Bodybuilding Strategies For Beginners
Female Bodybuilding Strategies For Beginners
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Your diet is the most important thing you'll ever do in bodybuilding. Most people think it's the gym, but it's not. I didn't start to see great success until I put more time and effort into planning my diet, than I did at the gym. You need to get on the smaller meals more often diet. This is essential to speed up your metabolism. There is also the added benefit of maximizing muscle growth. The way you build muscle isn't an instantaneous process. It happens over a period of time, so you need to have a constant flow of nutrients coming in to do the necessary repairs.

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Sleep

I think sleep is the second most important thing. Most people would say that it would be workout, but I disagree. I've had pretty bad workouts, but did good because my diet and sleep were in order. You have to recognize the fact that your body does the main portion of body repair during your sleep time. Your body expects you to sleep for 8-9hrs a night, so if you're not doing that than you're missing out on a lot of potential muscle growth.

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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

One question that often gets asked in the bodybuilding world is whether or not you can effectively build muscle while following a low carb diet approach.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Low carb diets have been all the rage lately for those who are wishing to lose weight as they generally help to control hunger levels better and some people find are a lot easier to follow.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
Bodybuilding, Can You Build Muscle On A Low Carb Diet?
+

But what about when it comes to building muscle? Is a low carb muscle building nutrition program a smart approach? Let's look a little further.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Ketosis

One very important thing you must keep in mind is that if you bring carbohydrates low enough while on a low carb diet, you can enter a state called ketosis. This is when the body is going to switch from running off carbohydrates as fuel to running of fat instead.

The big problem with ketosis is that it is also generally associated with being in a catabolic state, hence, will almost always be detrimental to building muscle.

If you aren't in ketosis, then this is fine since your body can still be anabolic (building muscle), assuming a calorie surplus is given.

In order to stay out of ketosis on a low carb diet, be sure you consume at least 100 grams of carbohydrates each day (this is what is necessary to fuel the brain while not in ketosis) and then any additional carbohydrates required to keep up your workouts).

Energy And Intense Exercise

The next issue that must be addressed when going on a low carb diet is how it will affect your energy levels. Some people feel fine on a lower carb approach while others do not. Since when you are trying to build muscle you want to be doing very intense workouts, you cannot have your energy levels lagging.

Additionally, the body requires carbohydrates in order to lift weight effectively (since fat cannot be used as fuel for this time of movement) therefore, you will be required to either eat carbohydrates in the pre and post workout periods (to fill up muscle glycogen), or do a weekly carb-load in order to give your muscles the carbohydrates they need to function off of during the week.

Decreased Rate Of Fat Gain

One of the pluses of a lower carb approach though can be your ability to control how much fat is added to the body slightly better.

Since fat and protein have minimal effect on insulin levels, and insulin is the driving hormone that causes fat storage, you may find you gain a greater proportion of muscle on a lower carb muscle building program than if you would have went higher in carbs.

Do note though that it still does boil down to total calories. You simply cannot consume thousands of excess calories per day from fat and expect not to gain fat weight. We still need to look at this realistically.

So, there is definitely a place in bodybuilding for low carb diets assuming that:

1. You are supplying at least 100 grams of carbs per day plus any additional needed to support training

2. You eat carbs in the pre/post workout period or choose to do a large weekly carb-up

3. You find that you do not feel completely drained on this type of diet and are still able to lift weight effectively.

If all of these factors are in line, then yes, you can build muscle while using a low carb diet.

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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

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Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

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Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

One question that often gets asked in the bodybuilding world is whether or not you can effectively build muscle while following a low carb diet approach.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Low carb diets have been all the rage lately for those who are wishing to lose weight as they generally help to control hunger levels better and some people find are a lot easier to follow.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
Bodybuilding, Can You Build Muscle On A Low Carb Diet?
+

But what about when it comes to building muscle? Is a low carb muscle building nutrition program a smart approach? Let's look a little further.

Bodybuilding, Can You Build Muscle On A Low Carb Diet?
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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

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Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Bodybuilding, Can You Build Muscle On A Low Carb Diet?

Ketosis

One very important thing you must keep in mind is that if you bring carbohydrates low enough while on a low carb diet, you can enter a state called ketosis. This is when the body is going to switch from running off carbohydrates as fuel to running of fat instead.

The big problem with ketosis is that it is also generally associated with being in a catabolic state, hence, will almost always be detrimental to building muscle.

If you aren't in ketosis, then this is fine since your body can still be anabolic (building muscle), assuming a calorie surplus is given.

In order to stay out of ketosis on a low carb diet, be sure you consume at least 100 grams of carbohydrates each day (this is what is necessary to fuel the brain while not in ketosis) and then any additional carbohydrates required to keep up your workouts).

Energy And Intense Exercise

The next issue that must be addressed when going on a low carb diet is how it will affect your energy levels. Some people feel fine on a lower carb approach while others do not. Since when you are trying to build muscle you want to be doing very intense workouts, you cannot have your energy levels lagging.

Additionally, the body requires carbohydrates in order to lift weight effectively (since fat cannot be used as fuel for this time of movement) therefore, you will be required to either eat carbohydrates in the pre and post workout periods (to fill up muscle glycogen), or do a weekly carb-load in order to give your muscles the carbohydrates they need to function off of during the week.

Decreased Rate Of Fat Gain

One of the pluses of a lower carb approach though can be your ability to control how much fat is added to the body slightly better.

Since fat and protein have minimal effect on insulin levels, and insulin is the driving hormone that causes fat storage, you may find you gain a greater proportion of muscle on a lower carb muscle building program than if you would have went higher in carbs.

Do note though that it still does boil down to total calories. You simply cannot consume thousands of excess calories per day from fat and expect not to gain fat weight. We still need to look at this realistically.

So, there is definitely a place in bodybuilding for low carb diets assuming that:

1. You are supplying at least 100 grams of carbs per day plus any additional needed to support training

2. You eat carbs in the pre/post workout period or choose to do a large weekly carb-up

3. You find that you do not feel completely drained on this type of diet and are still able to lift weight effectively.

If all of these factors are in line, then yes, you can build muscle while using a low carb diet.

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Training with Mary Murphy - Bodybuilding.com

Tube. Duration : 7.67 Mins.

Training with Mary Murphy - Bodybuilding.com

To learn more about Mary's Program go here: http://bbcom.me/J0T8xa Like many college graduates, Mary Murphy left school with little idea where her next adven...

Training with Mary Murphy - Bodybuilding.com

Training with Mary Murphy - Bodybuilding.com

Training with Mary Murphy - Bodybuilding.com

Training with Mary Murphy - Bodybuilding.com

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Female Bodybuilding Diet

Female Bodybuilding Diet
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Female Bodybuilding Diet

I wanted to talk to you about the female bodybuilding diet. It is important to have a very strong diet to be successful in this sport. As women, we are at a disadvantage compared to men because we don't produce enough testosterone. That means we have to take advantage of every little aspect of our anatomy to get results that are worth wild. Diet happens to be one of the most important aspects of this. You're going to need to be a very long term oriented thinker because this is going to a lot of consistent behavior on your part for months. I'm going to show you the female bodybuilding diet, so you can be a successful bodybuilder.

Female Bodybuilding Diet

The first and most important thing you need to do is get off the regular Joe's eating schedule and onto a bodybuilding schedule. The regular Joe's eat 3 times a day, you're going to have to eat every 3 hrs, except your meal will be smaller. This all has to do with building muscle tissue. Your body doesn't instantly repair muscle, it is done consistently through the day, for days. That means your body needs a consistent flow of nutrients all day long, instead of a few times throughout the day.

Female Bodybuilding Diet
Female Bodybuilding Diet
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The female bodybuilding diet also requires you to eat a protein and fat combination before bed. Obviously muscle will repair while you sleep and you need to some how keep them with an abundance of nutrients. By eating protein and fat, the digestive process slows down, so the protein is digested slowly throughout the night.

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Female Bodybuilding Diet

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Female Bodybuilding Diet

To learn more about Mary's Program go here: http://bbcom.me/J0T8xa Like many college graduates, Mary Murphy left school with little idea where her next adven...

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Sample Bodybuilding Diet Plan for Men

Sample Bodybuilding Diet Plan for Men
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Sample Bodybuilding Diet Plan for Men

If you want to change your body, you first need to change the fuel that goes into your body. This is especially true when you are considering making drastic changes, such as what happens when you build muscle. Finding a great bodybuilding diet plan for men is something that is entirely necessary if you want to get the best possible results for your efforts. Below you will find a sample bodybuilding diet plan for men that is meant to set up the basic guidelines.

Sample Bodybuilding Diet Plan for Men

What's for Breakfast?

Sample Bodybuilding Diet Plan for Men
Sample Bodybuilding Diet Plan for Men
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Breakfast is the most important meal of the day. It starts your body up in the morning and provides you with fuel to start your day. If you are intending to start bodybuilding, then you should always eat a big breakfast filled with protein as well as some fiber. An example would be a large portion of scrambled eggs, oatmeal or cereal, apple juice, and why not also add some caffeine to start your day off with a boost?

Sample Bodybuilding Diet Plan for Men
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Sample Bodybuilding Diet Plan for Men

Time for Lunch

As with any bodybuilding diet plan for men, you should keep up the protein throughout the day. For lunch, try having a sandwich on whole wheat bread with a thick layer of tuna salad. Tuna is high in protein yet lean with minimal fat content, so you can bulk up your muscles without adding fat to your frame. Have water to drink with your lunch.

Dinner Is Served

Dinner is another very important meal of the day. Again, try to get lots of lean protein in there. Protein is the building block of muscle, so it is crucial when you are starting a bodybuilding diet plan for men. Have some chicken or more fish for dinner. To go with it, have some rice as well as a serving of vegetables such as green beans, which have a good amount of protein in them. Top it all off with a big glass of water.

Snack Time

Bodybuilding is an intense form of working out that is going to drain your fuel very quickly throughout the day. Snacks are crucial to keeping your fuel tank full. As a general rule, you should try to have a snack between breakfast and lunch, between lunch and dinner, and a third snack before bed. Most bodybuilders find it most helpful to keep these snacks simple by having just a protein shake and some water to go with it. The main goal is, of course, to keep your protein levels up high enough so that you can build as much muscle as you possibly can.

The keys to a great bodybuilding diet plan for men are to consume a lot of protein and a lot of water. Avoid fattening proteins like red meat and instead go for the lean protein options like chicken, turkey or fish. Hydration is incredibly important because water helps your muscles recover after each workout. Hydrate yourself with every meal and snack, and also before, during and after each workout for maximum bodybuilding effectiveness.

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Sample Bodybuilding Diet Plan for Men

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3 Sample Meal Plans For the Perfect Bodybuilding Diet

3 Sample Meal Plans For the Perfect Bodybuilding Diet
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3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

3 Sample Meal Plans For the Perfect Bodybuilding Diet

Sample Meal Plan #1

3 Sample Meal Plans For the Perfect Bodybuilding Diet
3 Sample Meal Plans For the Perfect Bodybuilding Diet
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Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

3 Sample Meal Plans For the Perfect Bodybuilding Diet
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3 Sample Meal Plans For the Perfect Bodybuilding Diet

3 Sample Meal Plans For the Perfect Bodybuilding Diet

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.

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3 Sample Meal Plans For the Perfect Bodybuilding Diet

just enjoy making videos and show what i eat on some days comment plz if you want.

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