Proper nutrition for bodybuilders is half the battle. There is not a simple, but a scientific approach to this issue, which allows you to build muscle without problems for the health of an athlete. Otherwise, there may be disturbances in the work of the gastrointestinal tract, central nervous system and cardiovascular system.
To build volumetric, strong and relief muscles, it is not enough to own various training methods of the whole world or some personal techniques. Without proper nutrition in appropriate volumes, it is impossible to achieve high results. Nutrients are needed for constant muscle growth after exercise and full recovery. In other words, in order to increase muscle volume, you need to eat, and eat a lot, but correctly, otherwise it will build muscle, and fat.
This nutrition program is highly effective, progressive and affordable. The thing is that its basis is made up of the most modern achievements in the field of dietetics, therefore it serves as an ideal complement to any training processes that are based on a scientific approach. Such an approach to nutrition will allow you to quickly increase muscle mass, without gaining excessive amounts of fat.
Some athletes who are "on the mass" suffer from the negative effect of fats in the body, on insulin sensitivity, and this slows down the growth of muscle mass. Such a diet does not have such a disadvantage. Thanks to such a program, it is possible to gradually increase the number of calories consumed by athletes, so that the body manages to adapt to this. In other words, problems like catabolism and excess body fat are left behind.
"Without proper nutrition and in the proper amounts, it is not possible to achieve significant results from training."
- 1 Bodybuilder's Basic Diet
- 2 Increasing calories
- 2.1 Proteins
- 2.2 Fats
- 2.3 Carbohydrates
- 3 nutrition plan
Bodybuilder's Basic Diet
Naturally, you need to start all with the athlete's basic diet. Since there are individual differences in metabolism, as well as the level of activity of each athlete, using standard equations to calculate the number of calories does not make sense, and it won’t work out. As the basis of the calculations, it is necessary to take the number of calories that are absorbed at the initial stage of the training process and constantly adjust their consumption depending on the results.
Such a program requires tracking the exact number of calories and macronutrienes over the next 6 weeks of active training. Such an approach may turn out to be new and unfamiliar, therefore it is better to find information about it on the Internet, spend a little time to study the very meaning of this technique. The fact is that many athletes blindly correct calorie intake, after which they complain about the inefficiency of training.
As a rule, an athlete does not know how many calories exactly he consumes. Therefore, you will have to keep a diary and, having adopted special programs, keep records in the first three days. It is necessary to fix everything that is eaten during this period. There are special applications for smartphones that will help calculate the average data on calorie consumption for a given period of time. In other words, you have to closely deal with your diet.
To speed up the process of increasing muscle volumes, it is necessary to add about 300 kcal to the basic indicators (average). Over the next 2 weeks, it is necessary to monitor the increase in weight and body volume, measuring the volumes of the chest, neck, arms, etc. In the same period, you will have to measure the level of body fat with a caliper, guided by such factors:
- if you are gaining weight without body fat, then you need to add another 300 kcal to the diet (daily);
- if the increase in body weight has not occurred, then it will be necessary to add about 500 kcal.
A similar process is repeated every couple of weeks, adding more and more calories, but there are some nuances.
It is necessary to increase the calorie intake solely by the above methodology.
As a rule, after increasing the number of calories, fat begins to be deposited. Subsequent actions may have the following character.
First of all, you should refuse to increase the number of calories, although there is another option proposed by Lane Norton. Its essence is to add not every 300 kcal every two weeks, but only 50.
These calories will be burned every day, but after a couple of months the body will begin to receive enough calories, which will lead to an increase in the required body weight.
This number of calories should be distributed in 3-4 doses, consuming them every 4 hours. The task can be simplified if you make portions the same in volume, with the exception of the portion that is taken immediately after training. This portion should contain more calories, somewhere in 20%, in comparison with other portions.
Well, now is the time to deal with the type of calories that are better to eat.
Proteins should be consumed at the rate of 1.5-2 g per 1 kg of human body weight during the first 6 weeks. This amount is different from what some bodybuilders consume in a smaller direction. The most important thing here is the use of only high-quality products.
Some athletes believe that this is not enough, but studies show that under conditions of taking 1.5 g of protein per 1 kg of body weight, muscle volumes increase. Each serving should contain at least 30 g of protein, which is contained in various sources.
- in chicken thighs;
- in chicken breasts;
- in turkey breasts;
- in salmon;
- in mussels;
- in tuna;
- in shrimp;
- in lean beef;
- in pork tenderloin;
- in chicken sausages;
- in turkey bacon;
- in the eggs;
- in whey protein;
- in casein protein;
- in Greek yogurt;
- in the curd mass.
Only dietary fat, which has a number of functions, should be consumed. First of all, it is a form of concentrated energy. Part of the fat affects the secretion of hormones. To maintain the body in a healthy state and ensure growth in the first 6 weeks of intense exercise, it is necessary to consume the optimal amount of fat.
After determining the basic calorie level, it is necessary to determine the consumption of fats, which should occupy up to 30% of the total diet. With increasing intensity of training, this percentage will increase. With an increase in calorie intake by 300 kcal, the fat level should be about 150 kcal. The energy value of 1 g of fat is about 9 kcal, therefore, each time adding 300 kcal to the diet, 15-17 g of fat should be added. If the diet increases by 50 kcal, then 5 g of fat should be added.
Fat intake depends on the intake of carbohydrates, compared with the consumption of proteins, which have a constant component. If you eat foods rich in carbohydrates, then the amount of fat you need to reduce and vice versa.
There are 3 main types of fats - these are polyunsaturated, monounsaturated and saturated. The most optimal option is when all types of fat are consumed, and not just one. Sources of healthy fats include:
- olive oil;
- canola oil;
- macadamia nuts;
- linseed oil;
- Coconut oil;
The last component leads to some confusion. To understand this problem, it is better to divide carbohydrates into 2 groups.
Starchy carbohydrates that are quickly absorbed by the body and contain a sufficient amount of calories and which include:
- ordinary potatoes;
- sweet potato;
- white and brown rice;
- germinated grain bread;
Fruits and vegetables
As part of which is fiber, which is more difficult to digest. Fruits and vegetables are less high in calories and they contain fewer carbohydrates. Beans can also be added to this group.
The following group can include such products:
- wild strawberries;
- Brussels sprouts
- lettuce and greens;
- green beans;
- green onions;
- black beans;
The task is only to use these products correctly. There are a number of recommendations that can help you do this, for example:
- Fruits and vegetables should be consumed with each meal.
- Starchy carbohydrates are best eaten in the morning and after a workout.
- When few starchy carbohydrates are consumed, more fat, as well as fruits and vegetables, must be added to the diet.
In this case, the amount of protein will be at the same level, and the remaining calories are distributed between fats and carbohydrates.
The energy value of 1 g of carbohydrates is about 4 calories, so increasing the calorie content of food by 300 kcal, you need to add about 35-40 g of carbohydrates. When only 50 kcal is added, then carbohydrates account for about 12 grams.
When you have some knowledge of nutrition and calorie distribution, you can begin to calculate your diet with all the requirements. For example:
- The basic diet is 2700 kcal.
- The optimal protein level at the rate of 2 g per 1 kg of weight is 160 g or 720 kcal.
- The optimal level of fat at the rate of 30% of the mass of all consumed calories is 90 g or 810 kcal.
- The optimal level of carbohydrates, that is, the remaining calories are 229 g or 1170 kcal.
Calculations are made for male athletes, whose weight is about 80 kg.
- ¾ cup of oatmeal.
- One apple of medium size.
- Two whole eggs.
- 5 egg whites.
The second meal:
- 1 scoop of whey protein.
- 1/3 walnuts.
- 0.5-1 cups of blueberries.
- 220 ml skim milk.
- 110 grams of salmon.
- 1/3 cup lentils.
- 1 tbsp + 2 tsp olive oil.
- 3 cups broccoli.
A third meal may consist of foods such as salmon, brown rice, and asparagus.
Eating before training:
- 25 g of whey protein.
- 10 g BCAA.
- 50 g of carbohydrates.
Eating after a workout:
- 1 pc of sweet potatoes.
- 0.25-1 cup brown rice.
- 0.5 cups of black beans.
- 4 tbsp. tablespoons mashed avocado.
- 170 g of shrimp.
This is an approximate plan on the basis of which it is not difficult to develop your personal diet, depending on individual data.