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Bodybuilding Nutrition - Sample Bodybuilding Diet

SerbMarko

SerbMarko

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Lose Bodyfat And Gain Muscle With A Good Bodybuilding Diet
A good bodybuilding diet and nutrition are key components that will determine how successful you are in your bodybuilding program. Training without proper nutrition is like rowing against the current. At best, you would remain on the same place or even move forward a little bit, but in the end, you get nowhere.

A Definition of Diet
Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don?t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet.

You Don't Have to Starve When You Diet
A good bodybuilding diet needs to follow 3 rules:

It should favor smaller and frequent feedings throughout the day instead of smaller ones.

Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.

The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

While my article on Bodybuilding Nutrition Basics further elaborates on the reasons why the rules above need to be followed, in addition to a discussion on carbohydrates, proteins and fats, I'll move now to present you with two examples of good bodybuilding diets.

Sample Bodybuilding Diet For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.

1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Sample Bodybuilding Diet For Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement like Naturally Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.
1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM) 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

Final Notes
You can experiment with various foods and also even substitute the protein shakes for real meals as well (though for most of you, protein shakes and meal replacements are more convenient). After 5 weeks of following this diet program, start adjusting your calories and cycling them as described in my Bodybuilding Nutrition Basics article.

Now, I understand that going from 2-3 meals a day to six can be quite a shock. However, I do not expect you to change everything all at once. As a matter of fact, this is the reason why 99% of dieters out there fail. My goal is to have you succeed just as I did when I had weight problems. Therefore, if you rather ease into this program slowly by making small changes to your current diet on a bi-weekly basis
 
P

Pain

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Now thats some raw Dawg Food right there, Great post Seb.. i hope all the new guys will read this and learn from it.
 
MexicanMuscle

MexicanMuscle

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sure is! great post! hey i have learned from it!
 
MrChewiebitums

MrChewiebitums

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it is essential that you drink enough water when body building to give your muscles the electrolytes they need otherwise their strength and the control over them becomes affected.
 
tim290280

tim290280

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it is essential that you drink enough water when body building to give your muscles the electrolytes they need otherwise their strength and the control over them becomes affected.

Looks like you copied this post from somewhere.......

You can't assume that water has enough electrolytes, especially not of the right kind. Besides which we get most of our electrolytes from our diet.

Also water is far more important than just the little contaminants, hydration is probably one of the single most important biological factors.
 
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