Health Fitness

Bodybuilding: diet to gain muscle and lose fat

Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to achieve this cannot be underestimated. In fact, many experts argue that diet can account for up to 90% of a person’s success in building their body. Fortunately, there is an easy-to-follow meal plan that works like magic to burn fat and gain muscle.

In this age of fad diets and fad diets etc, it is important to note that bodybuilding involves a lifestyle. Regular, intense, goal-oriented training sessions, combined with a smart approach to eating, will promote the development of a muscular physique that most trainees desire. What is required is discipline, patience, perseverance and perseverance. All these attributes are favorable and can lead one to success not only in physical goals, but also in personal and professional activities.

When a person adopts bodybuilding as a lifestyle, physical improvements can be maintained in the long term. A consistent, consistent, and daily approach will prevent the agony of short-term weight loss followed by rapid weight regain and the accompanying depression and hopelessness. Training and eating like a bodybuilder works, becomes a habit and ultimately gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS principle (keep it simple, smart boy) when it comes to meal plans. So let’s not get too technical. We are just going to explain it to you. First, you should eat smaller meals, 5 to 6 times a day, 2 ½ to 3 hours apart. This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) with the nutrients necessary for growth. These meals will consist of protein, carbohydrates, and fat.

Adequate protein intake will vary based on age, gender, goals, etc. Generally speaking, each meal should contain between 25 and 50 grams of protein. A general rule of thumb is that a healthy man trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein would be required (6 meals with 50 grams of protein each). The key is that if you are training hard, you need protein.

Protein sources include lean meats, fish, egg whites, low-fat cottage cheese, and whey protein. Avoid fatty meats and try to grill your meats and not fry them in fat. Remember to include a selection of protein with every meal.

When talking about carbohydrates, it is vital to distinguish between the different types of carbohydrates. For this discussion we will identify 3 different types of carbohydrates: complex carbohydrates include potatoes, yams, bread, cereals, grains, pasta, and rice; Simple carbohydrates include most of the carbohydrates from fruits and vegetables, which include most vegetables and leafy greens.

Fats are also a must, but they should come from the following sources: extra virgin olive oil, flax seed oil, walnuts (almonds are best), and fish oil. The diet is very simple. For each meal, choose one serving from the protein group, the complex carbohydrate group, and the vegetable carbohydrate group. A good rule of thumb is that your protein and carbohydrate serving size should be roughly the size of a fist. Eat a serving of fat at 2-3 meals per day and only eat simple carbohydrates first thing in the morning for breakfast and immediately after your workout. It’s actually essential to have a post-workout shake with whey protein and a simple carbohydrate like a banana. Take it to the gym and drink it while the sweat is still on your body.

Now to fine-tune this diet, you can do this: If you are trying to build muscle mass and are not overly concerned with losing fat, eat as above. However, if you want to speed up your fat burning, don’t eat complex carbohydrates in your last 2-3 meals of the day. Lean protein (chicken or fish breast) and chopped salads or veggies (broccoli and asparagus are great options) will do the trick.

Let’s take this one step further. Here’s a magic formula for burning extreme lean muscle mass and fat. For three days in a row, through thick and thin, only eat complex carbohydrates first thing in the morning (a serving of oatmeal will do) and immediately after your workout. On the fourth day, eat a ton of carbohydrates. You really cheat on this day. Eat whatever you want, but make sure you eat enough protein and lots of complex carbohydrates. This is the time to eat pizza, pasta, cake, etc.

This day off of three, one carb day has produced fantastic results for many bodybuilders. We like it because we can put off any cravings until our “carb” day (which isn’t really that far in the future) and then enjoy it then. The secret is to be strict on low carb days. This requires planning, preparation, and discipline. You can do it. Once you start to see the results you get from this carb manipulation, it will be much easier for you to stick with it.

This eating plan should produce such dramatic results so quickly that your friends will ask you what you’re “in” on. The real secret is daily discipline. Take it one day at a time. Eat well according to the principles outlined above, manipulate the entrance to your booth, and train intensely, focusing on basic and heavy movements. This is the bodybuilding lifestyle. Get involved and change your life, long term and for the better.

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