Body Building Diet
How to Lose Weight – The Body Building Diet
The word diet tends to be associated with people wanting to lose weight. We forget that many people especially body builders want to increase their body size. This can be done by using a special body building diet.
To successfully build muscle you must eat more calories than your body uses each day.
To build muscle you must ensure that you are eating enough protein. Below you will find some recommended guidelines of how much protein to consume on a daily basis. But you must remember this will depend upon how hard you are training.
For Building Muscle –2 grams of protein per pound of body weight
To Maintain your Muscle Mass – 1 gram of protein per pound of body weight
For Weight Loss = 1 gram of protein per pound of body weight
For example if you weigh 180 pounds you would consume approximately 144 g of protein each day. The best way to take this each day is by eating small meals every couple of hours.
The top recommended sources of protein are as follows:
• Cottage Cheese
• Tuna packed in water
• Eggs 4 whole
• Egg whites 4 whole
• Ground beef lean
• Low fat milk
• Lean turkey
Many body builders like to use protein powders and shakes as a source of protein. Protein powder will provide you with about 25g of protein while a meal replacement bar can be from 15g to 60g of protein. When using protein powder you can use skim milk or even skim milk powder to mix the shakes.
If you decide to increase your protein intake you must be certain that you are eating lean protein at all times. Otherwise you are at risk of developing high cholesterol and heart problems in the future.
As well as protein a good body building diet must contain fat. You fat intake should be about 15% of your total calorie intake for the day. The reason why your body needs fat to build muscle is because fat provides your body with fuel. Fat also helps to insulate your body and fat is known as the building block for your cell membranes.
When consuming fat be sure to stick to the good fats, these are polyunsaturated and monounsaturated fats. In other words stop using vegetable oil and start using a good brand of olive oil.
To gain one pound of muscle you must consume an extra 3,500 calories or 500 calories per day. Before increasing your caloric intake you need to know how many calories you must eat for your present weight. The following formula is the easiest way to determine this.
Multiply your current weight by 17
So if you weigh 165 pounds you multiply this by 17 and your current daily calories equals 2,805.
To gain one pound of muscle each week then you need to consume 3,305 calories per day.
Then take 20% to 30% of this total to determine how much protein you should be eating each day. Then divide this amount into the number of meals you intend to eat each day and you will know the exact amount of protein to eat each time.
When body building it is extremely important to keep a record of what you are eating. This way you can see if the amounts of protein you are consuming are adequate.
The rest of your nutritional needs should be divided by fat and carbohydrates. It is recommended to consume 60% of calories in the form of carbs and 15% as fat. With your 25% of protein you have your nutritional needs met.
Following is a sample menu of foods which you could expect to eat on a healthy body building diet.
Total calories consumed 3,500
1 cup cottage cheese ½ cup yogurt ½ cup applesauce 1 cup blueberries 12 almonds ½ cup orange juice
Mid morning meal
1 cup strawberries 1 cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk 1 cup orange juice
Lunch Lean Roast Beef Sub
6 ” whole wheat bun 4 ounces lean roast beef 1 cup lettuce 1 tomato cut into slices ½ oz low fat cheddar cheese 2 tbsp mustard
Mid afternoon meal
1 whole wheat bagel 1 tbsp peanut butter 1 cup cottage cheese ½ cup strawberries
Post workout meal Power Drink
1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 1% milk ½ tbsp honey
Dinner Chicken and Herbs
4 ounces skinless/boneless chicken breast Dash of lemon and herb seasoning 2 tbsp chopped onion 1 oz egg whites 2/3 cup brown rice (cooked) 1 tsp low sodium soy sauce 1/4 cup green pepper