For to get a very good definition muscles you must to follow necessary a properly designed bodybuilders diet. You can train yourself hard and intense, you can follow whatever professional workout that you want, but the truly realty is that without a properly diet you will not get the result hoped.
Now below we’ll try to create a meal plan that will complement your workout efforts and thus enable you to lose fat in short time.
1 Tip – Amount of meal
You must eat 6(six) times at day, is advised that you must eat each 3 hours about, if you do it, cravings are minimized because the sugar contains in the blood remain stable while energy and metabolism are maxed thus muscles come fed during all the day.
2 Tip – Right amount of protein
For understand your needs of protein, you can simply to do this small operation, multiply your weight by 1.2, the result will give you how many protein grams you need at day. Now divide that number for 6 (the meal that you must eat at day) and the result indicates the correct number of protein that you need to eat for each meal. Try to get the protein from lean meats, normally white meat like chicken, turkey and white fish. Normally you don’t must exceeds never more than 3 protein shakes on the total 6 meal.
3 Tip – Right amount of carbohydrates
For to calculate your needs of carbohydrates, you must multiply your lean body mass by 0.8 and the result got will be your need of it for the day. Now divide it by 3 and that is the amount of carbohydrates grams that you have to eat for first Meal, for the meal prior the workout and for that just after the gym.
Be careful, we must keep the fat out for the rip then we must assume low glycemic carbohydrates, for this oatmeal, brown rice, grits and sweet potatoes are the best. The only one meal that we need to assume high glycemic carbohydrate is just after the workout and for this, cream of rice is top.
4 Tip – Vegetables
Assuming Vegetables is a win-win situation because its help to keep the appetite low, increase the absorption of the protein that you ingest but also keep clean your system increasing your metabolic rate. Here you don’t need to calculate the needs, you can eat how many do you want, some examples are broccoli, green beans, and lettuce. Pay attention only at the post workout, here you don’t must eat vegetables for to don’t slow down the absorption.
5 Tip – Essential Fats
A deficiency of these will create you several problems, you could notice low energy for the workout and could notice also several issue gaining muscle. 2 Tablespoons of Flaxseed Oil at each meal will be ok(except the post-workout)
6 Tip – Water
Often young but also senior bodybuilders don’t think that water is important in diets, well this is a big mistake because the water is needed for muscle building and fat loss. The important function of the water is to bring amino acids to muscles. Low water levels produce low muscle grow. Try to drink half of your body weight in ounces at day.
7 And Last Tip – Increase Carbs
Raise the carbohydrates over the weekend to 1.3 times (normally 0.8) your lean body mass, doing so you will prevent that your metabolism will get used to the diet. Now divide this number by 6 (and not by 3) and consume the carbs over 5 meals (the last one not).
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