We all know that nutrition is an essential component of hitting your fitness and health goals, whether you want to add torch fat or mass. But, many people find it difficult to put that knowledge into practice. If you’re going to build muscle and shred fat, a bodybuilding diet plan will help you get there.
As you may know, every diet can be customized, depending on your specific goals. But there is little debate about the fundamental nutritional needs in it, when it comes to bodybuilding. However, to lose fat effectively and gain muscle, it is essential to understand what the best meal plan might be, what other factors affect your success and how your body processes nutrients.
So, if you want to be a real bodybuilder, you will need to change your lifestyle and follow our bodybuilding diet plan. Don’t worry, it is not that hard, as it may sound.
If you want to know more, all you have to do is read on.
Bodybuilding Diet Plan
To help your muscles develop rapidly, you need to increase your protein levels. It consists of amino acids, which are the building blocks of muscles tissue and everything else in the body. If you don’t include a high level of protein in your meals every day, your body won’t have the raw materials to make new muscle mass, so working out will be useless.
For an average person, a healthy diet is usually composed of balanced levels of fat, protein, and carbohydrates, which are three caloric sources in this eating program. However, to increase muscle strength and size, you should minimize the fat and increase the protein intake as the dominant piece of your everyday meals.
Every bodybuilder has between 4 to 9 percent of body fat. That is why we can see their muscles clearly, because the fat doesn’t cover them. Furthermore, you need to have a right balance in your diet, with healthy foods, like vegetables or carbohydrates included, to complete your nutritional needs.
The most concentrated forms of protein come from fish, poultry, and red meat, but we also need to mention the recent increase in the amount of vegan and vegetarian bodybuilders. In their diets are also included plant-based sources that are rich in protein, such as mycoprotein, quinoa, buckwheat, and soy.
There are many forms of bodybuilding diets, but some of the easiest and simplest to prepare options include the concentration of health shakes, vegetables, healthy fats, starchy carbohydrates, protein as well as protein supplements. Eating three large meals per day won’t help you to increase your muscle mass. Instead, you should eat five to six meals per day.
If you don’t have time to shop and prepare your food, there are great meal delivery services that will do the job for you. Blue Apron will send you all the seasonal, fresh ingredients you need, that are already prepared and measured. These are excellent news for anyone who is busy. All you have to do is order the specific food program and wait for their service to deliver it to your door. But, before you do that, make sure to read the blue apron review, so you can decide which meal is best for your needs. You can also find out more about this company and what they have to offer to the customers.
- Greek yogurt, 2 cups
- Granola, ½ cup
- Raspberries, ½ cup
- Blueberries, ½ cup
- Three eggs
Meal #2 – Shake
- Protein powder, two scoops
- Almonds, ½ cup
- One banana
- Almond milk, 2 cups
- Three ice cubs
- Water, 1 cup
- Burger patty, 10 oz.
- Lettuce, two leaves
- Tomato, two slices
- Onion, two slices
- Carrots, two slices
- Raw carrots, 2 cups
- For post-workout recovery – 1 protein bar
- Salmon filet, 6 oz.
- Spinach leaves, 1 cup
- Brown rice, 1 cup
- ½ green pepper
- Feta cheese, ¼ cup
- ¼ cup of olive oil
- ¼ onion
- Chicken, 6 oz.
- Chickpeas, 1 cup
- Walnuts, ¼ cup
- Raisins, ¼ cup
Best Foods for Muscle Building
Your diet needs to have foods like tuna, nuts, sweet potatoes, chickpeas, turkey, brown rice, salmon, and eggs, among others. There are many great companies such as Freshly which are offering perfect meals for bodybuilders. They are made with all-natural ingredients and what’s essential – rich in protein. You can choose any recipe you want for your eating program. Freshly meal package will come to your door fully prepared and ready to heat up and consume. The best thing is that you will know exactly which ingredients you will get. And as we have mentioned in freshly review, they never use processed sugar, and every meal is low in carbs and high in protein.
Sweet potatoes are an excellent option when it comes to starchy carbohydrates. They contain various antioxidants and nutrients, as well as high level of dietary fiber, which your body needs while building muscles.
Tuna is an excellent choice because it contains a huge amount of vitamin B12, many healthy fats and a high level of protein. It is great for muscle building and body metabolism.
Turkey is a fantastic source of lean protein, and the best part is that it doesn’t contain many unhealthy fats. In every 100 grams of meat, turkey has 25 grams of protein.
This is a superfood for vegetarians. It contains 40 gr of protein per one cup, which is precisely the same amount as a salmon or filet. You can use them as side dishes or in salads for your lunch.
This rice is the fantastic source of both fiber and protein. It is wise, to add at least one cup of it to your everyday meals.
The salmon is a super food, as its medium filet contains omega-3 fatty acids and 40 gr of protein. It is essential for bodybuilders to include it in their diet plan.
It is one of the purest and best sources of protein. One large egg contains 6 gram of it, which makes it a perfect choice for your program.
The most important tips for your diet plan include using liquid nutrition instead of snacking, occasionally cheating on your diet, preventing overeating, avoiding sweets and processed foods, never skipping meals, and staying hydrated.
Avoid Sweets and Processed Foods
Fast food and other processed snacks are packed with saturated fats and trans. Avoiding them is the essential thing to do while maintaining your diet. They have unhealthy fats that your body will have to eliminate by working even harder. This also goes to simple carbohydrates such as potato chips, cakes, and sweets.
Sometimes, even if you are having 5 to 6 meals per one day, you can still feel hungry in between. But, don’t reach for fast food or a snack, instead, make some protein shakes. Every liquid form of nutrition is healthier, ideal for grabbing some vitamins on the go and will sate the appetite. So, choose wisely!
It is good to have a cheat day and take a break, so don’t be afraid to grab an ice cream or fast food. As it may sound strange, these rewards will make it easier to maintain your eating program and keep you motivated.
Don’t Skip Meals
Your body is continually seeking nutrients to make up for the calories that are burned off and create muscle mass. If you skip your meals, you will lose potential advantages of your workouts. So, if you want to see rapid and healthy results, you need to ensure that your systems are getting the nutrients.
You can work out all you want, but if you don’t have the right eating program, you will never achieve the physique of your dreams. Our bodies rely heavily on nutrients from the supplements and the foods that we consume to help create an environment conducive to significant gains. But, if you are not fueling your body correctly, your progress will be slow at best.
These six great meals were selected not only due to their rich protein content but also because of the wholesome contribution and composition to your overall eating needs. If you are ready to take nutrition seriously and get real results, you should follow our guide. We hope that this article was helpful!