Fit and Healthy Lifestyle

Q: How many calories should I be eating daily if I plan on bodybuilding?
A: The number of calories you should be eating varies by body size. As a general rule of thumb, when you’re just starting out, you should eat somewhere between 2,500 to 3,000 calories daily. Make sure that your eating plan includes protein, fat, carbohydrates and plenty of water.

Q: How much protein should be included in a bodybuilding eating plan?
A: Multiply your total body weight by 1.2 to get the total grams of protein you need to eat in a day. You should divide this amount equally between your meals and snacks throughout the day. Protein sources should include lean meats (such as chicken and turkey) and white fish. Post protein workout shakes should be the only liquid sources of protein throughout the day. If you do choose to include protein supplements no more than half of your daily protein should come from supplemental sources.

Q: When I am bodybuilding how much carbohydrate do I need to include in my eating plan?
A: Multiply your lean body mass (your fat free body weight, not your total body weight) by 0.8 to get the amount of carbohydrates you should be eating in a day. These should be divided between your major meals. Carbohydrates should also be included post workout.

Q: How much fat (and what types of fats) should I plan on eating when I am bodybuilding?
A: About 25% of your calories should come from fat. This isn’t to say you should increase the amounts of harmful fats in your diet. Essential fatty acids (EFAs) are needed when your bodybuilding. These include omega three and omega six. A good way to make sure you get your EFAs is to include flax seeds, flax oil, are flax meal in your diet. Another good source of EFAs is fish. Fish oil supplements can be taken to increase your EFAs.

Q: Should soy be a part of my bodybuilding eating plan?
A: No. Women often include soy in their diet to raise their body’s estrogen levels naturally. When estrogen levels rise, testosterone levels decrease. Since testosterone is a body builders best friend, it’s in your best interest to reduce your soy intake as much as possible while you’re trying to increase your muscle mass.

Q: How large of meals and snacks should I be eating when I plan to concentrate on bodybuilding?
A: You should eat something every 2 to 3 hours while you are awake. Instead of trying to eat 3 and meals a day it’s important to bring that up to between 5 to 7 smaller daily meals. This gets your body’s metabolism up and feeds your muscles so there able to continually repair themselves.

Q: Do I have to avoid alcohol when I’m bodybuilding?
A: Yes. When you are bodybuilding it’s important to decrease the amounts of alcohol you consume, if not completely cut it out of your diet. Alcohol can negatively affect your testosterone levels.

Q: When considering my bodybuilding eating plan what types of carbohydrates should I include?
A: Nutrient dense whole grains fruits and vegetables should be a part of your healthy eating plan when you are bodybuilding. Candy bars, soda pop, and other empty calories should not be a part of your eating plan.

Q: Why should I eat cruciferous vegetables when I’m bodybuilding?
A: Cruciferous vegetables have many important health benefits. One of the benefits of cruciferous vegetables is they suppress the amounts of estrogen in your system. Suppressing the amount of the estrogen in your system increases the amount of testosterone in your system. Testosterone is a natural bodybuilding enhancer.

Q: What should my post workout snack include?
A: Post workout snacks need to include protein and a high glycemic carbohydrate. The reason you include a high glycemic carbohydrate is to get the protein into your system as quickly as possible. Do not include fats in your post workout snack. Fats will slow the absorption of protein and carbohydrates.

By following the above guidelines for your bodybuilding eating plan, you will maximize your results with minimum effort and time. Good luck!

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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.

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

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.
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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