The diet of a novice bodybuilder. Eating the Right Bodybuilder - The Scientific Approach to Nutrition Bodybuilding Diet

Nutrition in bodybuilding is one of the key topics of bodybuilding forums. We will not deny that those elements that our body receives from nutrition are important for gaining muscle mass. But the role of nutrition is greatly overestimated. Today we will talk about what is many times more important than a correct diet, as well as talk about the reasons for the myth about the importance of compiling a diet for muscle growth.

Naturals versus chemists

Nutrition comes out on top when it comes to bodybuilding chemists. Only with the use of analogs of male sex hormones can you digest the huge amount of food that that dude from the stage recommends to cram into yourself. Professionals are aware of this and are faced with a choice:

• Agree to play by the rules. Use doping and eat around the clock, waking up at night to take protein;
• Give up the career of a professional bodybuilder.

There is no other bodybuilding now. The problem is not with broiler competitions, but that these people (not all) impose on hobbyists what works only for them. A bodybuilder who uses Khimka on a regular basis is able to digest much more food than a straight person. The amateur athlete has bad days, hormonal disruptions, stress - anything that lowers testosterone levels. On such days, there is no particular appetite, but it is necessary to stuff food into yourself, according to the modern bodybuilding charter. Otherwise, catabolism.

And such an amateur imposes on himself another portion of buckwheat or rice. He's already bad, he doesn't feel like eating. And then there is also a need to cram into oneself through "I do not want". Even more cortisol is produced, and this meal is at a huge disadvantage. But for some reason no one talks about this.

The vast majority of professional jocks talk about how important it is to eat. They are hypocritical, because they do not mention FOR WHOM it is important to eat an extra thousand calories, and who will die from it.

Proper nutrition is not gluttony

Muscle gain in natural people is a high level of testosterone. There is a high test - there are muscles. There are no anabolic hormones - muscles will not grow, even if you eat 10,000 calories. All food will simply go into fat.

And there is an explanation for this:

Overeating Lowers Testosterone Levels!

Disastrously. For straight people, it drops up to 50%.

This is fundamentally at odds with the paradigm of modern bodybuilding "More eaten - more squeezed".

Nutrition in bodybuilding is harmful if it is excessive.

Why do they say "It is better to be undernourished than not to sleep enough"? The reason is hormones. It is during the night's rest that the foundations of muscle growth are laid.

Everyone understands this. But they still overestimate the effect of nutrition on mass gain, and underestimate the hormonal intake.

Yes, without a small calorie surplus, muscle mass can only be gained when testosterone levels are very high. But it's not about gluttony, as popular bodybuilding publications are positioning. We are talking about a balanced diet that complements the correct functioning of the hormonal system.

Bodybuilder nutrition and gastrointestinal diseases

Overeating provokes the development of various diseases of the gastrointestinal tract. 90% of this is about natural people, since our body simply cannot digest the food we receive. We are facing the following problems:

• Gastrointestinal problems develop at lightning speed... Gastritis, ulcers, refluxes - all these are the consequences of gluttony;
• The food consumed is simply not digested... Stool problems begin, each portion is absorbed worse and worse. Power efficiency tends to zero;
• An eating disorder develops... When most of a person's thoughts revolve around food and its excretion from the body;
• The gastrointestinal tract wears out quickly, since we do not give it a rest... This is why people benefit from fasting. Internal organs get temporary rest, there is an opportunity to relax, to carry out "repair work";
• Nutrition in bodybuilding is becoming part of a mental disorder... You always need to eat, do it on time, calculate calories and deal with stress in case of deviation from the plan. All this leads to malfunctions in the digestive tract.

The meaninglessness of what is happening

Athletes who want to become professional bodybuilders are forced to adapt to the existing system in one way or another. Within the framework of this system, you are forced to pump up a huge, shapeless carcass. Become a broiler with a man on the farm, use the entire arsenal of dope and cram a huge amount of food into yourself.

An amateur does not need this. It's pointless. Is it really the peak of our life - to have a huge, not very attractive body, and with it a bunch of problems? Bodybuilders die like flies. And it's not about steroids, growth hormone, insulin or synthol. The problem is in the lifestyle, which, instead of demonstrating body culture, creates an incomprehensible SOMETHING. This something has long become commonplace, has replaced the true values ​​of bodybuilding.

And part of this change was that bodybuilding nutrition has skyrocketed to an incredible level of importance.

The purpose of this article is to convey one simple point:

You don't need to turn into a broiler to get an attractive, strong, healthy body! It is enough to follow the basic rules of nutrition, improve the health of the body and exercise.

By the way, about how to increase testosterone in kind,.

Many people know that the diet of a bodybuilder has a tricky set of foods. For everything to be as it should be, a lot of theory should be studied on this topic. Consider what this diet is and what its rules are.

Meal plan

If you are serious about iron, and do intensively at each workout, you need to know that it does not end when you come home. There is a special one for men and women. Only if you stick to it, the cherished goal will become achievable in the foreseeable future.

Muscle growth and recovery are simply impossible without proper nutrition. Moreover, the diet should be adjusted as the muscles grow. After all, poorly developed muscles require much less nutrients compared to large ones. There are two ways to control this process.

On the one hand, the scale will tell you whether you are moving in the right direction or not, while checking the set of muscle mass, do not confuse it with fat. In addition to the scales, there is a device called a caliper. With him, it is enough to take measurements 2 times a month. The results will show the percentage of body fat. If you take measurements in the gym, then the same person must take them to obtain reliable data. The caliper can even display the results of a few millimeters at the waist.

Calculation Basics

Let's add some mathematical calculations to this theory. Knowing body weight and percentage of adipose tissue, it is not difficult to calculate the mass of fat. It is obtained by simple subtraction. Naturally, this number includes all systems, organs, bones, and so on. But this result can be consistently used as a measure of muscle mass.

Having made measurements once, they need to be recorded or memorized, and compared with the following results. If the weight changes, but the fat remains the same, then there is nothing to brag about. But when the diet of a bodybuilder has the right food set, you will soon notice how soon the weight will go up precisely thanks to the lean mass. The opposite result will be noticeable with a poor diet. But this is definitely not necessary for a bodybuilder.

Anthropometric measurements

For example, we can take a person with a total body weight of 70 kilograms and adipose tissue at 21%. We make the following calculations:

• 70 * 0.21 = 14.7 (where 14.7 is the number of kilograms of fat mass);
• 70 - 14.7 = 55.3 (where 55.3 kilograms is the total lean mass).

Now we associate all aspirations with. Unfortunately, the process does not always go in the direction in which we would like. If nutrients are lacking, and you do grueling workouts, then muscle tissue will be lost as a result.

If you train at home, then a mirror and a scale become the measuring devices. If the weight does not increase, it is a sign that the diet is poor. In the mirror, you can observe and track the results of your efforts at the waist.

Correct diets for bodybuilders for gaining mass begin with determining the energy value of the diet per day. To the total number of calories are added those that are wasted on daily workouts and all activity.

To understand the daily requirement, you can use special programs that produce online calculations.

In a quality diet, the ratio should be as follows:

• carbohydrates - 50%;
• proteins - 30%;
• fat - 20%.

One gram of protein and carbohydrates counts as 4 calories, and fat counts as 9 calories.

The calculation in this case is performed as follows. If the daily requirement is 2900 calories, then, based on the percentage, we get the need:

• carbohydrates 1450 calories, divided by 4 = 362.5 grams per day;
• 870 calories of protein, divided by 4 = 217.5 grams;
• 580 calories of fat, divided by 9 = 64.4 grams.

Meals

Knowing the daily diet, it is necessary to distribute it between meals. not only should it be properly compiled, but also include several receptions a day. And the more the better.

It should be borne in mind that the first meal after a workout should consist of foods that are digested the fastest. Therefore, fats should be excluded from this technique.

On the Internet, you can find many tables where the calorie content is indicated. Those of them are selected in which the bodybuilder's diet contains a set of foods that allows you to gain weight. Based on this, the menu is compiled.

Every meal should contain all the nutrients. Larger portions can be planned for breakfast, lunch and dinner, and smaller portions for lunch and afternoon tea.

To adapt the body, the diet of bodybuilders for weight loss and weight gain must last at least 2 weeks. After this time, look at the results achieved.

If you will not gain weight, you should double your carbohydrate intake and one and a half times protein intake. The same recommendation applies for weight gain from lean mass.

When gaining weight from fat, carbohydrates should be completely eliminated from the last two tricks. The same should be done if at first everything was in order, and then the percentage of fat began to increase.

What can be breakfast

Consider a few options that a bodybuilder can use.

1. Protein eggs, oatmeal and banana.
2. Low-fat cottage cheese, bran bun and green apple.
3. Cereal flakes, quail eggs, berries and chicory.
4. Casserole and salad.
5. Chicken breast, buckwheat with milk, orange and tea.
6. Beef, scrambled eggs, salad and milk.
7. Sandwiches, protein shake, millet porridge.

Feature of the bodybuilder diet

Bodybuilders eat very differently from ordinary people. A prolonged feeling of hunger for them is unacceptable, since during such periods the body's resources are wasted. Therefore, you need to eat often.

Bodybuilding Diet: Food Set

Protein is mainly obtained from the following foods:

• fish;
• meat;
• cottage cheese;
• whey protein.

Bodybuilders get carbohydrates from:

• legumes;
• vegetables;
• fruit;
• oatmeal;
• rice;
• pasta;
• cereals;
• potatoes.

Sources of fats can be:

• olive, sesame, linseed oil;
• almonds (not roasted);
• nuts.

What foods should be excluded

Proteins that are harmful to the bodybuilder include:

• fat meat;
• milk and products from it with a high fat content;
• fast food.

• bread;
• store-bought juices;
• crackers;
• food with sugar;
• sweet.

Prohibited fats include:

• margarine;
• fried oil;
• vegetable, except for the permitted species;
• fried foods.

In order not to exhaust yourself with hard workouts to no avail, which often happens without following a certain diet, it is advisable to adhere to the tips below with it.

1. To gain lean body mass, you need to consume more calories than you consume.
2. Food should contain a lot of proteins and complex carbohydrates. The latter are necessary to restore energy, strength and muscles. The amount of fat and fast carbohydrates should be kept to a minimum.
3. Drink 2 liters of water or more daily. We know that a bodybuilder's diet has a set of food items, menus are certain. But sufficient fluid intake should also be provided, since all processes in an athlete are more intense, and more water is required for him.
4. After 2 months, start taking protein supplements. Cocktails are taken between meals, before and after bedtime, and after training.
5. All harmful products must be completely excluded.
6. It is clear that the diet for gaining muscle mass does not have enough vitamins and minerals. Fitness and bodybuilding at the same time require high physical activity. Therefore, it is highly desirable to take additional vitamins.
7. Meals should be high in calories. Then everything will be assimilated properly.
8. Meals should be at least 6. Then the digestive system will not be overloaded, small portions of nutrients will regularly enter the blood, which then feed the muscles. When the substances begin to flow in excess and the deposition into fat begins.

The importance of proper nutrition cannot be overstated. Arm yourself with the science to help you build muscle!

If your goal is to build large, strong and prominent muscles, then no training methods in the world will help you without proper nutrition in the proper volumes. The body needs nutrients to recover and grow after exercise. Simply put, if you want to build muscle and strength, then you must eat.

Our nutritional program is effective, progressive and easy to use. It draws on the latest research in dietetics and is the perfect complement to our science-based workout programs. This muscle building meal plan will help you get bigger without gaining excess fat.

The problem for many overweight people is the negative effect of body fat on insulin sensitivity, which slows down the muscle growth process. Our diet will help you avoid this. It allows you to gradually increase your calorie intake so that your body has time to adjust to it. That is, you will not have problems with metabolism and excess body fat.

Let's start by putting together a basic diet. Due to individual differences in metabolism and activity level of each person, I prefer not to use equations to calculate calories. Instead, I find it more effective to start by determining the number of calories you are consuming now, and gradually adjust it.

This program requires you to track your exact calories and macronutriens over the next 6 weeks. If this approach is new to you, search the Internet for information about it and take the time to study it.

If you don't know how many calories you are consuming, keep a diary or use special programs to write down everything you eat in the first 3 days of your diet. Some smartphone apps can help you calculate your average calorie intake over that period.

To speed up the muscle building process, you will need to add 300 calories to your baseline intake. For the next 2 weeks, monitor your body weight by measuring your chest, neck, arms, etc. Also track your body fat with a caliper and follow these guidelines:

• If you are gaining weight without excess fat, add another 300 calories to your daily diet.
• If weight gain does not occur, add 500 calories.

Repeat this process every 2 weeks adding more and more calories.

Increasing the number of calories

Bodybuilder's Calorie Diet Guide

To accelerate muscle gain, add 300 calories to your basic diet. Monitor your weight for two weeks, measure the amount of fat and muscle. If you've gained weight other than fat, add an extra 300 calories. If you are not gaining weight, add 500 calories.

As soon as your calorie intake increases, you begin to gain fat. How to proceed in this case? You can choose from 2 options.

First, stop adding calories. However, I like one way that I learned from Lane Norton. He recommends adding significantly fewer calories. Therefore, we will add only 50 kcal to the daily diet every 2 weeks.

They will be burned in the process of daily activity, but after a couple of months of this practice, your body will receive the amount of calories it needs to build muscle mass.

Divide these calories into 3-4 meals, consuming them approximately every 4 hours. To keep things simple, make your servings the same size except for your post-workout meal. It should contain about 20% more calories than the rest.

What kind of calories should you consume? Let's figure it out!

Protein

Consume 1.5-2 grams of protein per kilogram of body weight for the next 6 weeks. This is significantly less than what some bodybuilders consume. And one more tip - buy high quality products.

Why so few? Research shows that when you consume 1.5g of protein per kilogram of body caps, muscle growth begins. In our program, we try to optimize your protein intake. I believe that if you consume high quality protein, then there is no need for surplus.

Distribute the protein evenly between meals. Each of them should contain at least 30g of protein. Also use its various sources. Here are a few of my favorites:

• Chicken thighs
• Chicken breasts
• Turkey breast
• Salmon
• Mussels
• Tuna
• Shrimp
• Lean beef
• Pork tenderloin
• Chicken sausages
• Turkey bacon
• Whey Protein
• Casein protein
• Greek yogurt
• Cottage cheese

Fats

Diet fat serves several important functions. First, it provides a concentrated form of energy. Some fats also affect hormone production. You must consume enough fat to maintain your health and growth during the next 6 weeks of intense training.

Once you have a baseline calorie level, calculate your fat intake so that it takes up about 30% of your diet. Further, this percentage will increase. As you increase your calorie intake, for every 300 calories you add, there should be 150 calories from fat. There are 9 kcal per gram of fat, so 15-17 grams of fat should be added for every 300 kcal. When increasing the diet by 50 calories, add about 5 g of fat.

Unlike protein, the level of consumption of which remains more or less constant throughout the day, fat intake should be inversely related to carbohydrates. In other words, if you eat a diet rich in carbohydrates, you should reduce your fat intake, and vice versa.

There are 3 main types of fat: polyunsaturated, monounsaturated, and saturated fat. Don't focus on any one of them, consume different types of fats. Here are some of my favorite sources:

• Olive oil
• Canola oil
• Avocado
• Almond
• Walnuts
• Pistachios
• Macadamia nuts
• Butter
• Coconut oil
• Linseed oil

Carbohydrates

The last of the macronutrients, around which, perhaps, the most confusion. To get the most out of the different types of calories, I divide carbs into 2 groups.

1. Starchy carbohydrates

The following foods are fast-digesting and high in calories:

• Regular potatoes
• Sweet potato
• Quinoa
• Rice (white or brown)
• Sprouted grain bread
• Tortilla
• Kamut

1. Fruits and vegetables

Fruits and vegetables are rich in dietary fiber and are digested more slowly. They are lower in carbohydrates and lower in calories. I also included legumes on this list. So, the second group includes the following products:

• blueberry
• Raspberries
• Strawberry
• Apples
• Oranges
• Pears
• Spinach
• Cabbage
• Broccoli
• Cucumbers
• Pepper
• Brussels sprouts
• Lettuce and greens
• Green beans
• Carrot
• Green onions
• Mushrooms
• Bulb onions
• Tomatoes
• Lentils
• Black beans
• Beans

It is very easy to properly incorporate these foods into your daily diet. A few general rules that I follow in my carbohydrate intake:

1. Eat fruits and vegetables with every meal.
2. Eat starchy carbs for breakfast and immediately after exercise.
3. Eat more fat and more fruits and vegetables at meals without starchy carbs.

The amount of protein will remain unchanged. The rest of the calories will be split between fats and carbohydrates.

There are about 4 calories in 1g of carbohydrates. This means that when you increase the diet by 300 kcal, you add 35-40 g of carbohydrates. With the addition of 50 kcal, 12g will be carbohydrates.

Meal plan

Now you know how to prioritize and distribute calories and nutrients in your diet. Now, let's use an example to calculate a rough meal plan.

For a man weighing 80kg, the program will look like this:

• Basic diet: 2700 kcal
• Baseline Protein (2g / kg): 160g (720 kcal) *
• Baseline Fat (30% of total calories): 90g (810 kcal) *
• Baseline Carbohydrate (Calories Remaining): 229g (1170kcal) *

* calculated based on basic diet and body weight.