Bodybuilding: Diet for Muscle Gain and Fat Loss

bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a good diet to achieve this goal can not be underestimated. In fact, many experts believe that diet can represent up to 90% of the success of a person to build their bodies. Fortunately, there are easy to follow meal plan that works like magic to burn fat and gain muscle.

In this day and age of fad diets and fad diets and so on, it is important to note that bodybuilding involves a lifestyle. Intense and regular training sessions focused on the goals combined with an intelligent approach to diet will promote the development of a muscular physique that most trainees desire. What is needed is discipline, patience, perseverance and consistency. All these attributes are favorable and can lead to success in not only physical goals, but also for personal and professional activities.

When an individual adopts bodybuilding as a lifestyle, physical improvements can be maintained over the long term. A stable, consistent and daily will prevent the agony of loss of short-term weight followed by a rapid weight regain and accompanying depression and feelings of hopelessness. Training and eating like a bodybuilder works, becomes habit and finally gives a real sense of satisfaction and accomplishment.

We like to join KISS (keep it simple, smart guy) principle when it comes to meal plans. So let’s not going to get too technical. We’ll just ask for you. First, you should eat small meals 5-6 times a day, 2? -3 Hours apart. This will keep your metabolism going and provide your muscles (stimulated by short intense workouts) fed with nutrients necessary for growth. These meals will consist of protein, carbohydrates and fats.

adequate protein intake varies with age, sex, goals and so on. In general, each meal should contain between 25-50 grams of protein. A rule of thumb is that the healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you train hard, you need protein.

Sources of protein include lean meats, fish, egg whites, low-fat cottage cheese and whey proteins. Avoid fatty meats and try to grill your meats and do not fry in fat. Do not forget to include a selection of protein at every meal.

When carbohydrates examination, it is essential to distinguish between different types of carbohydrates. For this discussion, we will identify three different types of carbohydrates: complex carbohydrates include potatoes, yams, bread, grains, cereals, pasta and rice; Simple carbohydrates include most fruits and vegetables carbohydrates include most vegetables and leafy vegetables

fats are also a necessity, but should come from the following sources :. extra virgin olive oil, flaxseed oil, nuts (almonds are best) and fish oil. The diet is very simple. For each meal, choose a portion of the protein group, the group of complex carbohydrates and carb vegetarian group. A good rule of thumb is that the serving size for your protein and carbohydrate should be about the size of your fist. Having a fat portion 2-3 meals per day and have simple carbs first thing in the morning at breakfast and immediately after your workout. In fact, it is essential to have a shake after training with whey protein and a simple carb like a banana. Take it to the gym with you and do while sweat is still on your body

Now to refine this diet you can :. If you try to increase muscle mass and do not worry too much about losing fat, eat as above. However, if you want to speed up the burning of fat, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or vegetables (broccoli pieces and asparagus are excellent choices) will do.

Let’s take a step further. Here is a magic formula for extreme lean muscle and burning fat. For three days in a row, against all odds, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Cheating done that day. Eat what you want, but make sure you eat protein and lots of complex carbohydrates sufficient. It’s time to eat pizza, pasta, cakes and so on.

This fantastic results three days off, one day on carbs has produced many bodybuilders. We love because any cravings we can put off until our “carb” day (which is not really far in the future), then indulge at that time. The secret is to stay strictly on the days of low carb. It takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this manipulation of carbohydrates, you will find it much easier to stick to it.

This meal plan should produce such dramatic results so quickly that your friends will be sure that you request are “on”. The real secret is daily discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate your cab intake and train with intensity, focusing on heavy basic movements. This is the bodybuilding lifestyle. Engage in it and change your life in the long term and for the better.