Incorporating a Muscle Building Eating Plan
September 7, 2009
A bodybuilder’s diet is one of the most important components to their total work out plan. Diet along with your workout and rest builds muscle. Muscle builders start with dividing their food into percentages.
For instance, they need more protein so 40 percent of their diet comes from protein. Another 40 percent comes from carbohydrates and 20 percent from fats.
We all know that 3500 calories equal one pound. To gain one pound a week you would have to eat 500 extra calories a day. Bodybuilders need sufficient calories, and it is usually 1000 to 2000 more then they usually eat. You do not want to be in a calorie deficit or your body will start attacking the muscle for fuel.
Builders eat six meals a day instead of three. They eat about every three hours. This keeps the metabolism burning and provides energy. It will not let your body go into a calorie deficit.
The bodybuilder’s diet is one of the most important things in his program. It takes time to plan and pack six meals a day. Some people end up eating a protein bar or shake for one of their meals because of the convenience.
First, figure out how many calories you take in for maintenance before you start working out. Then through some formulas or good guessing, you can figure out how many more you need to build muscle. Plan on eating 1000 to 2000 more calories a day if you want to bulk up.
Plan on eating mono-saturated fats. These are the good fats that give you omega 3 acids. Some sources come from walnuts, olives, sunflower seeds, flaxseed oil, olive oil, and sunflower oil. There are also omega 3, 6, and 9 supplements you can use.
Protein sources should come from lean cuts of meat, poultry, and fish. Carbohydrates should come from whole grains, fruits, and vegetables.
If you follow this diet along with getting 24 hours rest between workouts and enough sleep, you will be on your way to a sculpted, muscular body. You need these three ingredients in your bodybuilder’s program: the workout, the proper diet, and enough rest to get the results you want.
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