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12.03.2014
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. In order to most effectively supply your body with the protein required for muscle building and control increases in your blood sugar that will lead to fat storage, the ideal ratio of nutrients consumed for meals that do not surround a weight training session should be 60% carbohydrates and 40% protein. Since carbohydrates provide your body with the necessary energy for exercise and muscle recovery, you should consume a ratio of 75% carbohydrates and 25% protein for meals that are consumed before and after your weight training workouts. 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. I typically consume less than 50 grams of fat per day, and if you stick to this rule, you will not have any problems with building lean muscle mass. On the days that you workout with weights, you should consume a meal before and after you workout, a meal before you go to bed and 2 other meals throughout the day.
Your pre-workout meal should be consumed about 1 hour before starting your weight workout and your post workout meal should be consumed within 30 minutes of completing your weight workout.
All other meals should be spaced approximately 3 hours apart with your pre-bedtime meal being consumed within 2 hours of going to sleep.
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. If this meal schedule is not clear to you yet, don't worry, I will give a couple of examples to help make things more clear. If you like to perform your weight workouts first thing in the morning, you will want to eat your pre-workout meal as your first meal of the day - about 1 hour before starting your weight workout. 3 hours after you have eaten your post-workout meal, you will eat one of your "other meals" and will consume the second "other meal" 3 hours after that. 3 hours after eating your second "other meal" you will likely be ready to eat your pre-bedtime meal.
By splitting one of your "other meals" in half you will be consuming 20 grams of protein and 30 grams of carbs two times (giving you 6 meals for the day) instead of 40 grams of protein and 60 grams of carbs once using the 5 meals per day split. This will allow you to consume the same amount and ratios of carbs and proteins throughout the day and add another meal or two to ensure that you are able to eat every 3 hours. If you prefer weight training in the afternoon, you will start your day by consuming one of your "other meals".
If you consume your second "other meal", you will then consume your pre-workout meal 3 hours after that and workout an hour or so later with your post-workout meal to follow within 30 minutes of completing your weight workout. If you consume your pre-workout meal as your second meal, you would workout an hour after eating the pre-workout meal and then consume the post-workout meal within 30 minutes of completing your weight workout. Please feel free to split one or both of your "other meals" in half if you need to add another meal or two in order to be able to eat every 3 hours while you are awake. On days that you take a break from weight training you will follow the body building diet plan for non-weight training days.


This plan is more simple to follow than the weight training days because you will simply consume the five meals in the order they are shown. You should do your best to space all meals 3 hours apart to help increase your metabolism and control your body fat levels.
Although the non-weight workout plan is fairly simple, I have displayed an example daily schedule just to ensure that there is no confusion on how this should be followed. For the non-weight workout days, you can split any meals except for the pre-bedtime meal in half in order to give you an extra meal (or more) for the day if you need to fill more time before you plan on going to bed. You may be wondering how you are to determine that you are eating the indicated amounts of carbohydrates and proteins for a given meal. In order to accurately account for the carbohydrates and proteins in a given meal, you will need to have a digital food scale (available at most department stores) and a calculator. 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. Let's assume that you plan on eating grilled chicken breasts and mashed potatoes for this particular meal. Before you can determine how much chicken you need to consume, you have to know the serving size of the chicken and the amount of protein contained in a serving size.
If you are eating a food that does not contain a nutrition label, you should refer to the USDA food database to determine the amounts of carbs or protein in a given serving size of food. Let's say that the nutrition label for the chicken breasts indicates that a serving size is 28 grams and that each serving size contains 7 grams of protein. You will then use your digital food scale to weigh out 159 or 160 grams of thawed chicken breasts (before seasoning and cooking) and you will have your 40 grams of protein for that meal.
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 instance, if you are eating a sandwich with just turkey breast and bread, the turkey contains muscle building protein while the protein in the bread cannot be used for muscle building. For more on muscle building protein sources, I suggest visiting my bodybuilding nutrition page.
I will not be going into the details regarding simple and complex carbohydrates and how they affect the body on this 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. Complex carbohydrates digest more slowly and provide a small spike in blood sugar that is sustained over a long period of time while the body breaks down these carbs. 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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