The Best Bodybuilding Diet for Muscle Building. You may be like a lot of other people out there. You want to get huge. These sample bodybuilding diets will assist you to lose body fat and in build lean muscle mass, and also includes rules for a good diet for men and women. The Bodybuilding Diet App takes the guesswork out of managing a diet to help you achieve your fitness goals. Please email us directly at [email protected] or use the feedback form at the bottom of the page. You want arms like Arnold, delts like Cutler and a back like Coleman. You look up the routines they use and try to really push it when you get to the gym. After a while you are putting together some great workouts, you get a pump every time you are in the gym, and you drink your protein shakes after every workout but no matter what you do, you just can. The foods you eat are one of the most important things for your gains. Your body cannot make something out of nothing and if the fuel to create muscle is not there, your body cannot magically create muscle out of nothing. With so much advice on the what is the best mass building diet, it can get pretty confusing to know what you should be eating and what you should be avoiding. Is it better to do a dirty bulk or should you be bulking clean? The fact is that a cookie- cutter nutrition plan will only get you so far and if you want to take your gains past the beginner stage you will need to know what will work best for your body. Determining exactly how many calories your body needs will take some trial and error though and I’ll cover that a little more in Part 2 of this article. If you look at the diet plans of the top bodybuilders you will notice that they all have different diet plans with different foods, different meal timings and different macros but they adhere to the same basic principles. Let’s take a look at what some of the legends did with their diet. Olympia would primarily focus on eating whole, natural foods and avoiding foods that were too heavily processed. Some of the principles he recommended are: Eat 5- 6 smaller meals a day. Eat carbs half an hour after exercising. Eat 3. 0 to 5. 0 grams of protein with each meal every 3 hours. Updated: Friday, September 20. Bodybuilders need a healthy diet which is important just like a good hour of. We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, y. Test Your Bodybuilding Snack Knowledge Think you know all there is to know about bodybuilding nutrition? And while we also advise you to eat clean for the rest of the day after experiencing a diet dilemma. Not avoid saturated fats because they raise hormone levels. Eat no more than 3 eggs a day. Substitute beef and pork with chicken and fish. Avoid sugar — it contains empty calories; eat fruits and vegetables for carbs instead. Use supplements and protein shakes to get the required daily amount of protein. Eating many meals makes since so you can provide your body with a constant stream of calories and protein and getting carbs after your workout can help to raise insulin which helps your protein uptake. A mistake that a lot of beginners make is to try and avoid fat and cholesterol, but they are necessary for the production of testosterone so it is counter- productive to avoid them. It was said that in his early days his post workout meal included a whole chicken and a pitcher of beer. Liquid meals which included eggs and ice cream were also supposedly on his list. I am not sure of his reasoning behind eating no more than 3 eggs a day. Eggs are a great source of protein and have a high biological value, but who can argue with his success. Arnold ate a lot of good muscle building foods. To get some great recipes click here. Ronnie Coleman. Let. Olympia Ronnie Coleman. Coleman has changed a lot over the years and he’s published his daily menu for building muscle on a few occasions. One version includes cheese grits along with chicken breast, egg whites and beef. He has also shown his food intake during each of his workout videos. In one video he eats tons of hamburger with lots barbeque sauce on everything and drinks a Sprite/ grape juice mix, which are not really the most common foods when you think of eating clean. At the end of the day his calories are around 5. This is a ratio of about 4. Some of the guidelines he shoots for include 2 grams of protein per pound of bodyweight (6. This is more than most bodybuilders and it have obviously worked well for him. He eats 6 meals a day and his primary sources of protein are chicken, steak and turkey. Jay Cutler. Another bodybuilder that has shared his nutrition plans on many occasions is 4- time Mr. His diet has changed over the years and he is constantly monitoring his progress. His calorie goal is. That is an insane amount of time per day and is much harder to do consistently than any workout. Jay even wakes up at night to eat more because he says he sometimes loses up to 1. Most of his carbs come from simple carbs because he say his size decreases with complex carbs. Some of his older nutrition plans included a lot of oatmeal and sweet potatoes but his more recent plans seems to have replaced them with white and brown rice. He eats up to 2 pounds of chicken breast and beef per day and opts for 2 cups of egg white in the morning with Ezekiel toast. Dorian Yates. Six- Time Mr. Olympia Dorian Yates would consume up to 6,0. Yates recommends 1- 1. His fat recommendation is at around a third of the protein consumption. Someone eating 3. When preparing for a contest he did not drop his carbs as much as a lot of people do because his energy levels suffered. While Coleman and Cutler did a few things that were outside the norm, the meal plan that Yates used seems a lot more traditional with some very sound principles utilized. Click Here for some Sample Menus. The Takeaway. The point of this first section is that there is no one program that works for everyone. These elite- level bodybuilders got their results from different diet routines, different protein levels (1- 2 grams per pound of bodyweight) and different meal timing , but they all had great results. The big key is they evaluated how their bodies reacted to the variances in their macros, meal timing and food choices. I’ll teach you how to start to creating your own plan in part 2. Click here to go to Part One of my detailed review of protein powders. In this 2- part series you’ll learn about what some of the top bodybuilders do for their nutrition and learn how to create your own diet for putting on size.
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