What You Can Eat on a Bodybuilding Diet?On July 28, 2022 by Melissa Castillo
Let us state right away that there is no universal bodybuilding diet, precisely because goals are individual and each athlete’s physique is unique, so the diet varies case by case. Certain fundamental physiological principles, however, apply to everyone.
What Exactly Is Bodybuilding?
Body-building – we wrote it detached on purpose – is the pursuit of a well-toned physique, distinct from other disciplines focused on different goals. It is an aesthetic and natural outcome that prioritizes physical and mental well-being.
Traditional bodybuilding is divided into two phases: a mass phase, which focuses on muscle growth, and a definition phase, which focuses on fat elimination. Each phase lasts 12 to 24 weeks and includes different exercises and diets.
Nutrition During Bodybuilding’s Various Phases
The primary goal in the first phase is to build muscle and eliminate fat, which means your body will consume more calories in the first phase and fewer in the second.
Check your weight three times per week to determine your ideal calorie intake. With a standard bodybuilding diet consisting of lean meats, eggs, legumes, and fruits and vegetables, figure out how many calories you need to maintain weight. Then, add 15% more calories in the mass phase and subtract 15% in the definition phase.
This value must be monitored to adjust your calorie intake based on your current training and weight, as it will change over time.
Food Groups to Avoid
Once you’ve determined your calorie needs, you can work with a sports nutritionist to determine the protein, carbohydrate, esteroides online, and fat ratio you’ll need to consume during your training phases. There are specific tables for each food, but remember that protein and carbohydrates have four calories per gram, while fat has nine calories per gram.
The recommended macronutrient ratio is typical as follows:
- Protein accounts for 30-35 percent of total calories.
- Carbohydrates provide 55-60% of the calories.
- Fats account for 15-20% of total calories.
To keep it balanced and healthy, this calculation base should be modified to optimize it according to the person’s training phase and metabolism, possibly with the help of a professional (as well as varied).
The Best Bodybuilding Foods
To begin, it should be noted that this is a very general list and that in any case, during the two training phases, the quantities change, especially to be balanced with body mass.
Meats – White meats (especially poultry and fish) are preferred over red meats, but a well-balanced diet should include both.
Yogurt, low-fat milk, and diet cheese are preferred dairy products.
Cereals include whole grain bread, crackers, galettes, rice, cereals, and quinoa.
Fruit – Almost all fruits are suitable.
Peas, potatoes, corn, and cassava are examples of starchy vegetables.
Vegetables – Most vegetables are delicious raw (salad, tomatoes, cucumbers, peppers) and cooked (green beans, zucchini, spinach, and broccoli).
Beans, lentils, and chickpeas are your best friends.
Concentrate on walnuts and almonds when it comes to seeds and nuts. Sunflower, flax, and chia seeds are excellent choices.
Oils – If possible, use olive, flaxseed, or avocado oil.
Foods to Avoid While Bodybuilding
Reducing does not imply eliminating: our goal is to achieve good physical fitness, not to perform penance; thus, for our mental and physical well-being, it is critical to developing a dietary regimen that includes breaking the rules. As a result, just like in traditional diets, a small amount of “forbidden” food has a rewarding significance for the results obtained.
Alcohol in general – Beer, wine, and hard liquor should be consumed in moderation.
Sugary foods provide many calories but few nutrients, so avoid candy, cookies, cakes, ice cream, and sugary drinks (better to use honey for sweetening).
Fried/fatty foods – It is best to avoid certain types of cooking that have a high-fat content, such as fried foods and sauces. Cooking methods that are more natural and healthy, such as grilling and baking, should be preferred.
Menu for One Week
Bodybuilders’ diets are frequently described as restrictive, repetitive, and boring.
Traditional bodybuilding diets typically have limited food options and little variety within and between food groups, leading to an insufficient intake of essential minerals and vitamins (14Trusted Source).
As a result, it’s critical to incorporate variety into your diet to ensure your nutritional needs are met — especially during a cutting phase when calories are limited.
To support muscle building, each meal and snack should contain 20-30 grams of protein (15Trusted Source).
Your food intake will be much higher during the bulking phase than during the cutting phase.
You can eat the same foods you would when bulking, just in smaller portions during the cutting phase.
Here’s an example of a one-week bodybuilding diet:
Scrambled eggs with mushrooms and oatmeal for breakfast.
Snack: Blueberries and low-fat cottage cheese.
Lunch consists of a venison burger, white rice, and broccoli.
Snacks include a protein shake and a banana.
Dinner will consist of salmon, quinoa, and asparagus.
Protein pancakes with light syrup, peanut butter, and raspberries for breakfast.
Hard-boiled eggs and an apple for a snack
Lunch consists of a sirloin steak, a sweet potato and spinach salad with vinaigrette, and a glass of wine.
Protein shake and walnuts for a snack
Dinner: Pasta with ground turkey and marinara sauce.
Breakfast consists of chicken sausage, an egg, and roasted potatoes.
Snacks include Greek yogurt and almonds.
Lunch consists of turkey breast, basmati rice, and mushrooms.
Protein shake and grapes for a snack
Dinner: Mackerel, brown rice, and vinaigrette-dressed salad leaves.
Breakfast: Whole-grain tortilla with ground turkey, egg, cheese, and salsa.
Yogurt with granola as a snack
Lunch consists of a chicken breast, a baked potato, sour cream, and broccoli.
Protein shake and mixed berries for a snack
For dinner, stir-fry with chicken, egg, brown rice, broccoli, peas, and carrots.
Breakfast: overnight oats with blueberries, strawberries, and vanilla Greek yogurt.
Jerky and mixed nuts for a snack
Tilapia fillets with lime juice, black and pinto beans, and seasonal vegetables for lunch.
Snacks include a protein shake and watermelon.
Dinner consists of ground beef, corn, brown rice, green peas, and beans.
Breakfast consists of ground turkey and an egg with corn, bell peppers, cheese, and salsa.
Snack: Tuna can come with crackers.
Tilapia fillet, potato wedges, and bell peppers for lunch
Snack: Protein shake with pears.
Diced beef with rice, black beans, bell peppers, cheese, and pico de gallo for dinner.
Breakfast consists of sunny-side-up eggs and avocado toast.
Protein balls and almond butter for a snack
Pork tenderloin slices with roasted garlic potatoes and green beans for lunch.
Protein shake and strawberries for a snack
Dinner: turkey meatballs with marinara sauce and parmesan cheese served over spaghetti.