10 Step Bodybuilding Diet Action Plan
If you take in fewer calories than your body burns, you will lose weight. You can try out my calculator to estimate your daily caloric need or a more advanced formula on the internet. If you want to build muscle mass, your calorie intake should be equal to or a few hundred calories higher than your daily caloric need. If you want to lose body fat your calorie intake should be a few hundred calories lower than your daily caloric need.
I personally eat about calories per day when I train 5 days per week. Bodybuilders who use anabolic steroids usually consume much more calories, even up to twice as many calories. The really big enhanced bodybuilders often eat between and calories per day without gaining any body fat. If you want to learn some general things about a healthy diet , please search the internet.
Below I provide some of my personal opinions on the main nutrients, and I say something about their relevance in a bodybuilding diet. Water is the most important nutrient for almost any living organism. Drinking a lot is healthy, especially for the kidneys. Don't drink too much alcohol, caffeine and sugar containing drinks.
Unless your workouts take longer than 1 hour, there is no real need to drink or eat during your workouts. Protein is without any doubt the most important nutrient for any bodybuilder. I personally eat about grams of protein per day. A high daily intake of protein is an absolute requirement to make muscle growth possible, and protein is excellent in reducing the hunger feeling during a low calorie diet.
Good sources of protein are milk, eggs, poultry, meat and fish. Carbohydrates carbs are the best source of energy for bodybuilders as they are easily converted into glycogen, the main form of stored energy in the muscles. Don't eat too much fructose fruit sugar containing carbs such as sucrose table sugar and HFCS high-fructose corn syrup as they more easily get converted into fat, and opt for carbs with a low to medium glycemic index whenever possible to ensure a gradual release of glucose into the bloodstream.
Good sources of carbs are vegetables, fresh fruit, milk, pasta, rice, bread, crisp bread, potatoes, and cereals such as oats, wheat, corn and barley. Keep your fat intake limited. Avoid saturated fats, which are usually from animal origin. Good sources of fat are fat fish, nuts, seeds, and vegetable oils such as flaxseed oil rich in omega-3 fatty acids that may reduce the risk of coronary heart disease , olive oil rich in monounsaturated fatty acids that may reduce the risk of coronary heart disease , sunflower oil rich in vitamin E which is a strong antioxidant that prevents the cell-damaging effects of free radicals or coconut oil composed mainly of medium-chain triglycerides, which may not carry the same health risks as other saturated fats.
Creatine naturally occurs in the muscles where it plays an important role in the energy supply during exercise. While your body is able to make creatine itself, also your diet is an important source of creatine for your body. Approximately half of creatine stored in the muscles originates from food.
As a bodybuilder, you need to eat 3 to 5 grams of creatine per day for optimal performance. Since most of us don't eat big amounts of poultry, meat and fish, and since part of the creatine is broken down by heat during the cooking process, supplementation of creatine may be worth considering.
Vitamins and minerals are essential nutrients for a good health. However, if you follow a normal healthy diet, especially if you regularly include some grains, nuts, fresh fruit and vegetables, you will have plenty of all vitamins and minerals.
Extra vitamins or minerals will certainly not stimulate muscle growth or body fat reduction. I don't believe it is possible to be a successful true natural bodybuilder if you are addicted to any of these drugs, especially nicotine tobacco.
Protein shakes are the simplest, least expensive, and most effective way to turn your normal healthy diet into an effective bodybuilding diet. I recommend you to drink three big protein shakes per day in between your other meals. Each protein shake will then contain about 66 grams of high quality protein, 25 grams of lactose which is a very good carbohydrate with a low glycemic index , a few grams of fat, and a total of about calories.
Adjust the size of your shakes to your personal needs. Cant lift heavier due to rehabilitatiion of labrum and rotator cuff. Anyway, heavier weight hurts but If i graduate up like you have described then I believe I can get over my plateau. Notorious slow gainer in size, quick gainer in strength. I do PEAK rides of 20 min on stationary 6 days a weak.
I used to ride 25 miles round trip to work but got tired of dealing with cars. The PEAK ride is keeping me lean. I do squats and rest adn then do dead lifts tuesday and thursday. Monday I do normal, 14 reps of stuff I cant go heavy, and 10 on heavy stuff. I also work in theraband on one of my early circuits.
I appreciate any input. You're saying that one exercise of sets of reps is enough for a whole workout for the day? And that I do this same exercise over and over again? I want to try this but I want to make sure I understand.
I always thought to do at least different exercises per workout and to mix up your exercises every other week for that body part. YES, ONE Compound exercise from each group part1 is all you need but if you're skeptical then do the other parts as well. I went to a doctor's office to complain about a shoulder pain that appears when I run, the pain always appears between the 17 to 20 minute I always warm up before starting the race.
The doctor said that I had to seek help from a coach. Hey Adrian - I'm 6'1, lbs, 35 yrs old, and trying to gain upper body mass and strength for 5 weeks now using this plan. I made great gains for the first 3 weeks but my chest press has been stuck at the same amount for the last two weeks.
I'm doing chest press and lat pull super sets for 4 sets of 7 reps, and I'm doing that twice a week. I do 20 mins of HIIT for heart health 3 times a week and I was eating about calories a day until this week when I bumped it up to around This week the same chest press amount was still really hard but I was able to add to my lat pull. To break out of my push plateau should I add even more calories or take a week off and see if works to recover during that week?
Thanks for your great site. Thanks for the reply - to answer your question I am doing machine chest presses only until I'm strong enough to do multiple sets of dips with good form then I'll switch to those - but I'll try switching up my rep and set scheme to see if that helps.
Adrien, I am 20 years old, pounds, I have been going to gym doing whatever I want, sometimes following program sometimes not. Been eating enough protein which is gram per day, however , my weight doesn't gain after months of training, very embarrassing, what have I been doing wrong, I havnt been tracking my carbs intake, is that the only problem because I assume I should have some gain even not following program, also I want to look good and become strong, I don't want to look like powerlifters, are there anyways I can find the correct programs since there are tons on the Internet?
I went a little overboard with food. In the process I gained some fat. Provided that I keep my protein high, and calorie count as calculated from your calculator, would intermittent fasting help me burn off that excess fat?
To make myself clear, I would not reduce the calorie intake. Hi Adrian, I am 18 yrs old, lbs what diet plan should i do to help gain pure muscle because im skinny with fast metabolism. And also is there any substitution for the reps because i can only do that in a short period of time. Until the time that i can handle such weight and repetition, Than you Adrian. Yes, Thank you Adrian, I started to do some of those workout and programs in this website and in just 2 weeks i gain 8 pounds, wow Thank you so much dude.
I am 21 weighing pounds and I would like to put on 40 pounds of pure muscle in my first year I want to put on about lbs of muscle. I want to know how long that will take and what regimine I would use. Also I own a pizza place and I use all too notch items that aren't greasy and all but could I put that towards the calories? Thanks get back with me.
I am a male 6'2 lbs I need to go down to lbs by end of July of lean visible muscle. Do you recommend using this program? I want to put on pounds of muscle and lose about 10lbs fat. How long will this take and what plan do I have to use?
Just to make sure I got it right: Im doing 2 exercises in a workout session, with 6 supersets, and 10 reps, followed by a HIIT exercise? So just to make sure I got it right: Im doing two exercises in a workout session, 6 supersets, 10 reps, followed by a HIIT exercise? Or do you do an exercise from all parts of the workout? So if you have 4 parts, you superset 2 parts together, giving you a total of 12 supersets between 4 exercises?
Im supersetting between parts of workout A for example: One superset would be reps of body dips followed by reps of power fly. I would also superset part 3 and 4: And those would be workout A. Workout B would be the same with the four parts.
Click to Comment of Comments. Jameel Im lean person how can i become fit? Adrian Bryant what does fit mean to you? Kidd kidd Great article, love the detailed information.
Also i notice your workout programs have NO abs exercise. Kindly can you explain why not?? Tks December 01, Adrian Bryant not needed for this plan but if your goal is yo build muscle and lose enough fat to see your abs then go here December 01,