Bodybuilding

A Beginner Guide for Bodybuilding Diet Plan

A Beginner Guide for Bodybuilding Diet Plan

If you are planning to build your body and build some muscle, then you should follow a specific diet plan. And for the beginner, it is much more complicated compare to the others. One should consult a physician before following a diet plan because a wrong diet can lead someone to serious body effects.

Some people try to keep them physically fit, so they follow a specific diet plan. And also some people want to grow and build their muscles for weightlifting or any competition. They usually take a substantial diet plan for their bodybuilding.

If you are a beginner and looking for a beginner guide for bodybuilding diet plan, then this writing is for you. So keep reading!

Bodybuilding dieting

Bodybuilding dieting usually refers to certain diet plans which help an individual to build or grow their muscle. Generally, people who take diets for their bodybuilding plans, they take heavy meal and heavy workout in their routine. Some people tend to take bodybuilding supplementary to get a faster result.

If you think you are out of shape, there are also some facts that one should need to remember to follow a bodybuilder plans. Then before following any diet plan, you should consult your physician.

Other than these for the professional bodybuilder who usually takes heavy meal for their diet plan also should consult a professional before following any plans.

Bodybuilding diet plan

Generally, bodybuilding refers to building muscle through weightlifting and nutrition. Whether to keep fit or competitive, bodybuilding is just a reflection of a healthy lifestyle. And it involves your contribution in the gym and outside of the gym.

So, to get the maximum outcome from the gym, you should focus on a particular diet plan to reach your goal. Eating the wrong food and following an improper diet plan can be the biggest barrier to reach your goal.

So you should know what to eat and what to avoid in a bodybuilding diet plan. So below are given some bodybuilding diet charts that will provide you with an idea about a diet’s sample menu.

Bodybuilding diet chart

The diet for the bodybuilders is usually so boring, restrictive, and repetitive. Generally, bodybuilders’ diets contain heavy food selection with so much protein and little variation in food among the food group, which has the maximum amount of nutrition.

Again, there will be no fat because fat is one of the biggest barriers in the field of bodybuilding. For these reasons, it is so essential to maintain a healthy diet plan which ensures the protein and nutritional need.

Moreover, 20-40 grams of protein should be included in each meal and snack that supports building the new muscle. And your food intake must be higher than your calorie loss.

Below is given a sample idea of one-week diet plan menu:

Day One:

  • Breakfast: Boiled eggs and mushrooms with the oatmeal
  • Snack: Blueberries and Cheese (Low-fat cottage)
  • Lunch: Streamed white rice with broccoli or a regular burger
  • Snack: A healthy protein shake with banana or milk
  • Dinner: Boiled Salmon fish and quinoa or asparagus

Day Two:

  • Breakfast: Protein shake or pancakes with some light-syrup, raspberries, and peanut butter
  • Snack: An apple and a regular boiled egg
  • Lunch: Fish steak or some sweet potato and vegetable salad
  • Snack: A healthy protein shake with banana or walnuts
  • Dinner: Low-fat streak or plate of pasta with marinara sauce

Day Three:

  • Breakfast: Two boiled eggs, roasted potatoes with chicken sausage
  • Snack: An apple and a regular boiled egg
  • Lunch: Chicken breast, steamed basmati rice with mushrooms
  • Snack: Protein shake with peanut butter
  • Dinner: Fish, steamed brown rice, and vegetable salad

Day Four:

  • Breakfast: boiled egg, cheese, and roasted potatoes
  • Snack: Greek Yogurt and granola
  • Lunch: Turkey breast, roasted potato with sour cream
  • Snack: Protein shake and mixed peanut butter
  • Dinner: Chicken stir-fry, boiled egg, steamed brown rice with broccoli and peas or carrots

Day Five:

  • Breakfast: Some fresh fruits, strawberries, and oats
  • Snack: Yogurt and mixed nuts
  • Lunch: Lemon Garlic Tilapia with lime juice and seasonal vegetable
  • Snack: Protein shake with some fruits
  • Dinner: Beef steak with corn, streamed brown rice with green peas beans

Day Six:

  • Breakfast: boiled egg with corn, bread, cake with cheese and salsa
  • Snack: A tuna with some crackers
  • Lunch: Lemon Garlic Tilapia with lime juice, potato wedges with bell peppers
  • Snack: Protein shake with some seasonal fruits
  • Dinner: Cooked beef with brown rice with some black beans

Day Seven:

  • Breakfast: fried egg and avocado toast
  • Snack: Protein shakes and almond butter
  • Lunch: Chicken breast with roasted garlic potatoes
  • Snack: Protein shake with some seasonal fruits
  • Dinner: Chicken meatball with marinara sauce or cheese

Bodybuilding diet plan for cutting

A cutting diet is a form of food where the bodybuilders and fitness enthusiasts follow such a diet plan. It helps them to lose some fat in their body while maintaining their muscle mass. A diet plan for cutting is a popular workout technique for losing weight.

‘Cutting diet’ this term is widely common to the bodybuilders and fitness enthusiasts who want to lose their weight. It involves a weight loss diet and also with maintaining good health as possible.

The diet plan for cutting depends on several things. For instance, the diet will depend on calorie intake, protein intake, and so on. Some common factors are the following:

  • Calculate your calorie intake: Fat loss occurs when you take fewer calories than you burn. By calculating you will get to know how much should you take in a day.
  • Calculate your protein intake: Maintaining protein intake is very important to lose some fat.
  • Determine the fat intake: Fat plays the most vital role in the cutting diet. One should not take any fat-related food in this diet plan.
  • Determine the Carbohydrate: Carbohydrate is so important for the human body, and it also plays an inevitable role for the body. And it helps to preserve the muscle mass while you are on a cutting diet.

Bodybuilding food list

Food is the most important key to build bigger muscle and for the bodybuilders. Choosing the right food in your diet will determine whether you can reach your goal or not. And also the food diet plays a vital part in bodybuilding.

Here is some food list that you should focus on for bodybuilding.

  • Meat and Fish: Steak of fish, beef or Sirloin, beef, cooked venison, chicken breast, and any fish.
  • Dairy: Yogurt, low-fat milk and cheese
  • Grains: Bread, cereal, oatmeal, popcorn, and steamed rice.
  • Fruits: Oranges, apples, bananas, grapes, or any seasonal food
  • Seasonal vegetables: Potatoes, green peas, green vegetables, leafy salad greens, cucumber, broccoli, and mushrooms.
  • Nuts: Almonds, walnuts, peanuts, flax, or sunflower seeds.
  • Beans: Chickpeas, kidney or black beans
  • Oils: Olive oil, avocado, or sunflower oil

Bodybuilding supplements

Some bodybuilders take the supplement in their diet to build their muscles in a short time. Sometimes the usage becomes so useful for some individuals, and sometimes there is not.

There is plenty of bodybuilding supplementary out there. Among them, some are common to the bodybuilders. For instance;

  1. Whey protein: This protein powder is the most common among all. And Consuming this protein powder is such an easy and convenient way to increase body muscle faster.
  2. Creatine: This supplement usually provides the energy that is needed for your body to perform an extra rep. Creatine monohydrate is the most effective one for that.
  3. Caffeine: This supplement decreases the fatigue of our body and helps us to work harder. This is also called the pre-workout supplements in the form of coffee or tea.

The Benefits of Bodybuilding

There are plenty of benefits that are associated with bodybuilding. To maintain a healthy body and build muscle, one should keep doing regular exercises and follow a diet plan.

It also helps individuals to increase muscle strength. And muscle strength helps to reduce the risk of heart diseases, kidney diseases, cancer, and also some critical illness.

Bodybuilders do Aerobic exercise regularly to lose and burn the fat. And it helps to improve heart health and also reduces the risk of heart diseases. And bodybuilder always eats healthy food, and they cannot take random food from anywhere, which helps them to keep their body fit.

The bottom line

Generally, bodybuilding is judged by the body muscle rather than fitness. Achieving the desired body requires so many hard works, regular exercise, and a sound diet plan.

Moreover, the diet includes all the nutrient-dense food which restrict fat and high sugar food. This is how bodybuilding and regular exercise ensure you get all basic nutrients that are important for one health. Thus it helps to build muscle and sound health.

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Deca Durabolin (nandrolone decanoate): 200mg vials 2ml – 100mg/ml is the most popular steroid – injectable or oral. Results versus side effects – it remains number 1 steroid – especially for beginners or recreational users. Norma Deca is a favorite of the majority of user and used as a base on almost every cycle.

Article Body:
Deca Durabolin (nandrolone decanoate): 200mg vials 2ml – 100mg/ml is the most popular steroid – injectable or oral. Results versus side effects – it remains number 1 steroid – especially for beginners or recreational users. Norma Deca is a favorite of the majority of user and used as a base on almost every cycle – Nandrolone decanoate works especially good in stack with sustanon and dbol – for aplication in cycles check out CYCLES part of the homepage. Durabolin is highly anabolic, moderately androgenic, has minimal liver toxicity and almost never aromatizes, it is used as a part of bulk as well as cut cycles. Deca is used by almost all athletes, with great results and almost no side effects. Nandrolone decanoate is also known to fix sore joints and tendons – sore shoulders, knees, elbows and back are without pain on a Deca Cycle. Deca Durabolin also speeds up the recuperation time between workouts and improves nitrogen retention.

Deca’s only drawback is that nandrolone decanoate metabolites have been known to show up on a steroid test up to 12 months after the last injection. World class sprinters Linford Christie and Marelene Ottey obviously ignoring this fact have tested positive to nandrolone decanoate.

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Publication Date: August 9, 1999 by Bill Roberts –

This drug is unique (so far as I know) in that 5a -reductase, the enzyme which converts testosterone to the more-potent DHT, actually converts nandrolone to a less-potent compound. Therefore this AAS is somewhat deactivated in the skin, scalp, and prostate, and these tissues experience an effectively-lower androgen level than the rest of the body.
Therefore, for the same amount of activity as another drug at the androgen receptors (ARs) in muscle tissue, Deca gives less activity in the scalp, skin, and prostate. Thus, it is the best choice for those particularly concerned with these things.

Its effectiveness at the androgen receptor of muscle tissue is superior to that of testosterone: it binds better. Yet, it gives only about half the muscle-building results per milligram. This I think is a result of its being less effective or entirely ineffective in non-AR-mediated mechanisms for muscle growth.

It also appears less effective or entirely ineffective in activity on nerve cells, certainly on the nerve cells responsible for erectile function. Use of Deca as the sole AAS often results in complete inability to perform sexually.

These problems can be solved by combining with a drug that does supply the missing activity: e.g. testosterone. Nandrolone is proven to be a progestin. This fact is of clear importance in bodybuilding, because while moderate Deca-only use actually lowers estrogen levels as a consequence of reducing natural testosterone levels and thus allowing the aromatase enzyme less substrate to work with, Deca nonetheless can cause gyno in some individuals. Furthermore, just as progesterone will to a point increase sex drive in women, and then often decrease it as levels get too high, high levels of progestogenic steroids can kill sex drive in male bodybuilders, though there is a great deal of individual variability as to what is too much.

Incidentally, this progestogenic activity also inhibits LH production, and contrary to common belief, even small amounts of Deca are quite inhibitory, approximately as much so as the same amount of testosterone. To some extent, nandrolone aromatizes to estrogen, and it does not appear that this can be entirely blocked by use of aromatase inhibitors – indeed, aromatase may not be involved at all in this process (there is no evidence in humans that such occurs) with the enzyme CYP 2C11 being in my opinion the
more likely candidate for this activity. In any case, Cytadren, an aromatase inhibitor, has not been found effective in avoiding aromatization of nandrolone.

The drug is moderately effective at doses of 400 mg/week. The long half-life of nandrolone decanoate makes it unsuited to short alternating cycles, but suitable for more traditional cycles, with a built-in self-tapering effect in the weeks following the last injection.

Can You Build Muscle And Lose Body Fat At The Same Time?

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

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Training Muscle Fiber Types

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Rep ranges and muscle fibers types. Why do you do so many sets and so many reps? What is it for and why dont you do something else?

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Training Muscle – Rep ranges are a funny thing. Lots of people talk about doing this many reps for this many sets but really have no idea why they are doing that particular number or the effect it will have on their bodies.

Generally, lower repetitions like 3-8 are most productive for creating absolute strength. Training Muscle Repetitions in the medium range like 10-20 produce anaerobic strength endurance. The higher rep ranges between 20-40 produce aerobic strength endurance.

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Now I’ve said all that to say this. Research has show that it is the white muscle fibers, the type 2a and 2b that give the greatest returns in size and strength when trained. These white muscle fibers are for high force output, that means lots of calories burned along with a tissue that requires alot of calories to stay alive.

So what about the red muscle fibers, the type 1? Well your body becomes efficient at what it is needed for. So if all you do is only cardio and other high rep activities, your body is going to favour the development of type 1 muscle fibers and in the end rob you of your ability to achieve your maximum strength, size and power. What if strength, size and power are not your goals? Well not having at least some of those attributes will result in a supressed metabolic rate. That means you will not burn as many calories in a day. This means that if you are on a weight loss program, you need to work the type 2a muscle fibers in the 10-12 rep range in order to boost your metabolism Training Muscle and stay strong and healthy.

Now the body can only handle increasing levels of stimulus in a particular area for a given amount of time. This is why in good programs you will find several totally differant workouts, each stressing a differant muscle fiber type for a given period of time. An individualized program has the majority of the workout time spent in the phase that best effects the goal that is trying to be achieved.

Other amazing articles on training muscle fibres.

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