A body building diet should focus on supplying the body with enough nutrition to enable the building of new muscle tissue while controlling fat levels so that the muscle groups are as defined as possible. I will provide you with a nutritional starting point that you should follow to get you started on your body building diet. This page gives you the information you need to get started on a body building diet plan and you will need to visit my bodybuilding measurements page for instructions on taking bodily measurements and manipulating your body building diet for maximum lean muscle gains. If you would like more information on carbohydrates and insulin response, see my bodybuilding nutrition page. You will inevitably consume a certain amount of fat throughout the day as part of your body building diet, but I do not feel it is important to monitor your fat intake as closely as carbs and protein.
On days that you do not work out with weights, you will simply eat the 5 meals in order as shown in the body building diet plan above for non weight training days.


On days that you take a break from weight training you will follow the body building diet plan for non-weight training days. Using the protein and carbohydrate amounts in the body building diet plan above, you will determine the number of each that should be consumed for a given meal based on which meal you are preparing. Calculating carbohydrates works the same way except you will subtract the dietary fiber from the amount of total carbohydrates indicated on the nutrition label.
For more on muscle building protein sources, I suggest visiting my bodybuilding nutrition page.
For the purposes of following your body building diet, it is important that you simply know that the carbohydrates consumed for your pre and post workout meals should be predominantly simple carbohydrates, while the carbohydrates consumed for all other meals throughout the day should be mostly complex carbohydrates. It is fine to mix these two types of carbohydrates for any meal in your body building diet plan, but you should always strive to eat mostly simple carbohydrates before and after your weight workouts and mostly complex carbohydrates for every other meal throughout the day.


I have put together several sample meals to make it easier for you to get started on following a body building diet plan. If you want to naturally build lean muscle mass, I have not found any body building diet that is more effective than the one described above. It will seem cumbersome to measure your foods in order to follow your body building diet plan for the first week or two, but after that, it will become second nature and will not be much of an inconvenience at all. The fast muscle gains you achieve will also continually motivate you to follow your body building diet plan week after week.



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