Bodybuilding Diet Plan, What to Eat and When

Bodybuilding Diet Plan, What to Eat and When

Bodybuilding is an art that calls for strong determination, will power, dedication, routine lifestyle, regular exercising, and most importantly a proper and healthy diet. Bodybuilders have always been the masters of dieting. No sport athlete other than bodybuilders has ever been able to manipulate their body the way they want.

Bodybuilders have a unique talent losing and gaining body weight, just by adjusting their diet the right way. Of course, a proper workout program is important in order to have a perfect V-shape body with bulging muscles; but equally important is your diet. Many people have the idea that not eating will help them lose weight. Though it is true, it is not a healthy way of shedding extra weight.

You will be surprised to know, you can lose weight by eating as well. But that definitely doesn't mean you can eat anything and everything you want, yet expect to reduce weight. Shedding weight and shaping your body calls for proper diet plan.

Be it maintaining a healthy body or building a physique like Arnold Schwarzenegger or Sylvester Stallone, in any case you require a proper diet plan, which will help you boost your body building process. Now that you know how important a role healthy diet plan plays in the process of bodybuilding, you may be wondering what a bodybuilding diet plan is all about. A bodybuilding diet should consist of nutritious and healthy food and in right amounts. Let's take a look at the kind of diet plan you need to follow to help you build a well-toned healthy muscular body:

1. Breakfast:
1 cup cooked non-instant oatmeal
Seven scrambled eggs (1 whole+6 or more whites)
1 cup coffee
1 glass of apple juice


2. Snack:
1 small glass of water
1 protein shake


3. Lunch:
1 can tuna fish
2 slices of wheat bread
1 spoon of sweet relish
Dash of celery-salt
1 large glass of water.


4. Snack:
1 protein shake
1 small glass of water


5. Dinner:
1 baked boneless chicken breast, or salmon steak
1 serving of brown rice
1 serving of green beans
1 large glass of water


6. Before bed:
1 protein shake
1 small glass of water

You must have noticed that all your meals have one thing in common that is water. This is because water plays a very important role in your bodybuilding diet plan. It is usually recommended to have 8-9 glasses of water every day. Water helps to boost up your body building process. Therefore, make sure you have enough water every day.

So to conclude, for a healthy and a muscular body it is very important to follow a proper diet plan. In case you are working towards building a muscular body then considering the abovementioned diet plan along with your workout program is sure to help you a great deal in achieving your goal faster than you expect. Good Luck!

You can find here a lot of free weight lifting programs, articles and routines. Find a lot of information about the bodybuilding and supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat.

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Bodybuilding Diet Plan, What to Eat and When

Body Building Foods - Tips For Picking The Right Bodybuilding Diet For Maximum Muscle Gains

By Darin Sewell 

The right bodybuilding diet is critical to your success as a weight lifter and bodybuilder. The correct diet not only allows your body to repair the damage done by lifting weights and grow new muscle but also stay lean and muscular at the same time.

The problem with the traditional way of eating to accomplish these goals are that they are normally boring and the food is bland and hard to eat making staying on your nutrition plan difficult, so what is a serious strength athlete to do!

First You Need To Avoid Bland Foods
The first step is you have to make your meals enjoyable and something you can look forward to and not force yourself to eat. Look I do not care what your will power and dedication levels are if you try and live on chicken breast and brown rice you will go nuts and eventually go off your diet.

Realize Boring Foods Hurt Progress
This inconsistency will set you back and the pattern will repeat it self over and over and you will never make serious gains! I know this may seem hard but you need to alter your sources of proteins and carbohydrates and use them to make good anabolic meals!

First off the average bodybuilder and weight lifter goes right to the boring old standbys for protein and carbs without realizing the huge amount of alternatives that work just as well. These standbys are normally chicken breast and eggs with brown rice for carbs

Make Your Meals Exciting Again
Imagine if you will instead of sitting down to chicken and brown rice again tonight you sat down to a bison burger on a whole grain bun! Or what about baked fish with a three bean salad? Sounds a lot better doesn't it! Well lets look at some alternative sources of protein below

Good Sources Of Protein That Are Enjoyable To Eat!

• Bison
• Salmon
• Turkey
• Cornish Hen
• Ground Sirloin
• Lean Cuts Of Red Meat
• Pork Tenderloin
• Veal Cutlet

This is just a short list but as you can see there is quite a bit more available to you then just plain chicken and eggs to get your protein. The nice thing about the variety above is that you can make a lot of different dishes with them. This variety can keep your meals fun to eat and muscle building as well!

But What About Carbohydrates
No protein source will do the job of building muscle by itself, to get the fuels yo need for your workouts you need complex carbohydrates. Without the proper amount of good carbohydrates your body will start using the protein you need for muscle growth as fuel. So what are some good sources of complex carbohydrates?

Good Complex Carbohydrate Sources

• Whole Grain Bread
• High Fiber Breakfast Cereals
• Kidney Beans
• Navy Beans
• Lima Beans
• Wheat Based Pasta
• Oatmeal With Fruit
• Nuts and Edible Seeds
• Wild Rice

Combining These foods In To Delicious Recipes Is Easy
Just telling you what these foods are is good but you need to learn to prepare them into meals that are both delicious and nutritionally balanced. To do this I recommend you grab a good Anabolic Cookbook. On my blog I have reviewed one that has over 200 Easy to prepare delicious meals that will help sky rocket your strength and mass. Check it out at http://www.getmusclemassfast.com.

Article Source: http://EzineArticles.com/?expert=Darin_Sewell

what you should learn about bodybuilding nutrition

 what you should learn about bodybuilding nutrition


In bodybuilding nutrition is just as necessary if less necessary than the hard work it self. Anyone who is serious about his body and needs to create correct gains, ought to view his body as a building. you cannot build a building if you don't have bricks or cement. even if you have thousands of employees who are willing and are prepared to build .


I have seen and that i am certain you have seen similarly, people who move to the gym and put in so much hard work then instantly go and eat trash or maybe do the full opposite and starve themselves. you need to be informed and disciplined when it comes to bodybuilding nutrition.

1.Eat a large and complete breakfast with an outsized quantity of carbohydrates and protein. this can help to hurry up your metabolism and provides you sustained energy throughout the day. i know the majority skip breakfast owing to a busy schedule however the power of a good breakfast goes an extended means in your path to healthy living.

2. Drink lots of water shoot for about eight full glasses per day. Flooding the muscles with water permits them to soak up more nutrients and thus build muscle at a quicker rate.


3. Eat meals consistently each 2-3 hours to permit a consistent offer of protein to feed your muscles. Meals like chicken, salmon, steak, potatoes, veggies are all nice decisions and make certain to cook in advance.

4.Develop good pre/post workout nutrition with solid protein shakes. this is very important in repairing muscle tissue and can play a key role in your gains.

5. protein ought to be the focal point of your diet and every one of your meals ought to contain AN adequate quantity. Muscles want high quality protein to absorb and rebuild so don't let them go hungry.

6. Snack in a healthy manner with peanut butter, nuts, cottage cheese, canned tuna etc. put down the bag of chips and soda and have a pleasant healthy and pleasurable snack.

7.Eliminate fats and excess sugar. while this seems like a no brainer people have the insane concept that by working out they'll eat no matter they want. eating cheeseburgers and Twinkies could sound okay however the reality is fast food and sweets completely kills your diet.

Be simple on fats and sugars. and try and avoid junk food it only hurts your gains it doesn't improve it in anyway. eating healthy and feeding with discipline equals nothing however pure growth. so this is what body building nutrition is concerning.

Nutrition Plan The Basics

By Michael Takahashi 


Lets be honest the word "Diet" is a word most people dread to hear. Being on a healthy nutrition plan or "Diet" is the key to your goals, either gaining maintaining or losing weight. This is the first diet plan of WORKOUTNOOB, a diet plan that everyone can utilize and implement is a great start. Lets start with the first step your BMR (Basal Metabolic Rate ), For a Male of a height of 5 foot 11 inches, 220 pounds and age 25 would have a BMR of 2168.3. What does 2168.3 mean? It is how much your bodies uses to keep your weight at what it is. To loose weight you would eat a caloric deficiency of 500 which equals 1600 calories. This number may go up if you have a cardiovascular workout during your week. ( you can find more on this at BMR how do I implement it click here ) This means in order to loose weight your caloric intake should be obviously less then 2168.3, or in this case 1600.
Breakfast Sample diet.
- 1 whole egg and 2 egg whites cooked to your preference.
-1/2 cup of a lifestyle high fibre content cereal and 1 cup of 1% milk.
-250-500ml water
Snack Sample #1
- 250ml of v8 juice with 1 serving of cheese
-250-500ml water
Lunch sample diet
- Half can of Tuna, with your choice of seasoning along with 1 tomato
- 2 slices of whole grain bread.
-250-500ml water
Snack sample # 2
-2 tbsp Peanut Butter, 4 stalks celery
-250-500ml water
Dinner sample diet #1
-4-5 oz Steak or Chicken cooked to your liking
-1 cup mixed veggies
-250-500ml water
In order to meet your caloric needs you either add or subtract the basic diet plan portions. Cardiovascular training will greatly increase weight loss compiled with a nutrition plan. Now that you understand the very basics to caloric and diet needs go out there and reach your goals. If you ever need motivation check out motivation tab.

Writer for [http://www.workoutnoob.com]

Article Source: http://EzineArticles.com/?expert=Michael_Takahashi

Bodybuilding Meal Plan

 By Chris G Pap 


Bodybuilding is a very demanding sport. Your goal to build pure muscle is a strict combination of training, resting and above all proper nutrition. That's the reason why you need a bodybuilding meal plan.

Many experts say that proper nutrition gives us 70 and training only 30 percent of what we need to develop muscles. Others claim that it is better to lose a workout than one single meal. Well, they can't be wrong. You can train as much and as hard you want, but if you don't supply your body with the nutrition elements that are necessary your muscle growth will stay limited up to a certain point. There is an even worse scenario where your body starts to metabolize muscle tissue. That is what happens if you don't follow a bodybuilding meal plan. Here is an example of a bodybuilding meal plan for a person of 160 pounds of bodyweight:

• 8: am:
• 1 Cup Oat flakes with skimmed milk
• 1/2 o.z. Honey
• 5 egg whites hardboiled or raw
• 1 Banana
• 11:am:
• 1 Cup Plain Yogurt
• 1 Scoop Protein Shake
• 1 Slice whole meal bread with 2 slices of turkey meat
• 2:00pm:
• 1 Fillet of white fish or beef or with rice
• 1 Salad with 1 Tablespoon olive oil
• 2 Tablespoon Tomato Sauce
• 1 Slice cottage cheese
• 1 Fruit
• 17:30pm:
• 1 chicken breast sandwich
• 1-2 boiled potatoes
• 8:00pm:
Same as 2 pm
• 22:00pm:
1 scoop Protein shake

This bodybuilding meal plan is just an example of the time gaps between the meals and how you should divide your meals daily in order to intake the protein and the carbohydrates you need. You can alter it if you have certain preferences to some foods, but you have to keep in mind that you should intake 1 gram of protein for each pound of bodyweight and 50 percent of your daily calorie intake should come from carbohydrates. You must also try to keep your fat consume limited. You can always add olive oil. Furthermore, remember never to consume carbohydrates (bread, pasta, potatoes, etc.) after 18.00 or the most 19.00 because it will probably get stored in your body as fat.

In addition to this bodybuilding meal plan, you must stay focused to your supplementation. No matter how discipline you are with your daily nutrition plan, supplementation is obligatory if you wish to build muscle fast and permanent. Take your protein shake, one dosage directly after workout and one or two more during the day, amino acids, also directly after training and throughout the day. If you can afford it, you can take multivitamins, creatine, glutamine and nitric oxide.

However, all these products are just supplements, which mean that you mainly have to focus on your bodybuilding meal plan in order to supply your muscles with all the essential nutrition elements.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more interesting articles, videos, photos e.t.c. about bodybuilding and fitness. http://www.strengthtrainingmuscle.com

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap