Proper nutrition for bodybuilding schedule. Nutrition programs in bodybuilding: a bodybuilder's menu for every day for a man for the gym

Many people know that the bodybuilder's diet food set is not easy. In order for everything to be as it should be, a lot of theory on this topic should be studied. Consider what this diet is, and what are its rules.

Meal plan

If you are seriously engaged in iron, and you are intensively engaged in every workout, you need to know that when you come home, it does not end. There is a special one for men and women. Only if you stick to it, the cherished goal will become achievable in the foreseeable future.

Muscle growth and recovery is simply impossible without proper nutrition. Moreover, the diet should be adjusted as the muscles increase. After all, poorly developed muscles require much less nutrients compared to large ones. There are two ways to control this process.

On the one hand, the scale will tell you if you are moving in the right direction or not, while checking the set muscle mass, do not confuse it with fat. In addition to scales, there is a device called a caliper. With it, it is enough to take measurements 2 times a month. The results will show the percentage of fat mass. If you take measurements in the gym, then the same person must take them to obtain reliable data. The caliper is able to display even the results of gaining a few millimeters in the waist.

Fundamentals of calculations

Let's add some mathematical calculations to this theory. Knowing the body weight and percentage of adipose tissue, it is easy to calculate the fat mass. It is obtained by simple subtraction. Naturally, this number includes all systems, organs, bones, and so on. But this result can be constantly used as a value showing muscle mass.

Having made measurements once, they need to be fixed or remembered, and compared with the following results. If the weight changes, but the fat remains at the same level, then there is nothing to brag about. But when the bodybuilder's diet has the right set of foods, you will soon notice how soon the weight will go up precisely because of the lean mass. The opposite result will be noticeable with a poor diet. But this is definitely not necessary for a bodybuilder.

Anthropometric measurements

For example, you can take a person with a total body weight of 70 kilograms and adipose tissue of 21%. We make the following calculations:

70 * 0.21 \u003d 14.7 (where 14.7 is the number of kilograms of fat mass);
70 - 14.7 \u003d 55.3 (where 55.3 kilograms is the total amount of lean mass).

We now associate all aspirations with Unfortunately, the process does not always go in the direction in which we would like. If there are not enough nutrients, and you do grueling workouts, then muscle tissue will be lost as a result.

If you are training at home, then measuring instruments become a mirror and scales. If the weight does not increase, this is a sign that the diet is poor. In the mirror, you can observe and track the results of your efforts on your waist.

Proper diets for bodybuilders in terms of mass gain begin with determining the energy value of the diet per day. To the total number of calories are added those that are spent on daily training and all activity.

To understand the daily requirement, you can use special programs that make online calculations.

In a quality diet, the ratio should be as follows:

carbohydrates - 50%;
proteins - 30%;
fat - 20%.

One gram of protein and carbohydrates counts as 4 calories, while fat counts as 9 calories.

The calculation in this case is performed as follows. If the daily requirement is 2900 calories, then, based on the percentage, we get the need:

carbs 1450 calories divided by 4 = 362.5 grams per day;
protein 870 calories divided by 4 = 217.5 grams;
fat 580 calories divided by 9 = 64.4 grams.

Meals

Knowing the daily ration, it is necessary to distribute it between meals. should not only be properly composed, but also include several doses per day. And the more the better.

It should be borne in mind that the first meal after a workout should consist of foods that are digested the fastest. Therefore, fats should be excluded from this method.

On the Internet, you can find many tables that indicate calorie content. Those of them are selected in which the bodybuilder's diet contains a set of food products that allows you to gain weight. Based on this, the menu is compiled.

Every meal should contain all the nutrients. Larger portions can be scheduled for breakfast, lunch and dinner, and smaller portions for lunch and afternoon tea.

To adapt the body, the diet of bodybuilders for weight loss and weight gain should last at least 2 weeks. After this time, look at the results achieved.

If you are not gaining weight, you should increase your carbohydrate intake by half, and proteins by one and a half. The same recommendation applies to weight gain from lean mass.

With weight gain due to fat, carbohydrates should be completely excluded from the last two methods. The same should be done if at first everything was in order, and then the percentage of fat began to increase.

What could be breakfast

Consider several options that can be used by a bodybuilder.

Protein scrambled eggs, oatmeal and banana.
Fat-free cottage cheese, bran bun and green apple.
Cereal flakes, quail eggs, berries and chicory.
Casserole and salad.
Chicken breast, buckwheat with milk, orange and tea.
Beef, standard scrambled eggs, salad and milk.
sandwiches, protein cocktail, millet porridge.

Feature of the bodybuilder's diet

Bodybuilders eat very differently than ordinary people. A prolonged feeling of hunger is unacceptable for them, since during such periods the body's resources are wasted. Therefore, you need to eat often.

Bodybuilder Diet: Food Set

Proteins are mainly obtained from the following foods:

fish;
meat;
cottage cheese;
whey protein.

Bodybuilders get carbohydrates from:

legumes;
vegetables;
fruits;
oatmeal;
rice
pasta;
cereals;
potatoes.

Sources of fats can be:

olive, sesame, linseed oil;
almonds (not roasted);
nuts.

What foods should be excluded

Proteins that are harmful to a bodybuilder are:

fat meat;
milk and products from it with a high fat content;
fast food.

bread;
store-bought juices;
crackers;
food with sugar
sweet.

Banned fats include:

margarine;
fried butter;
vegetable, except for permitted species;
fried foods.

In order not to exhaust yourself with hard workouts to no avail, which often happens without following a certain diet, it is advisable to follow the tips below along with it.

To gain lean body mass, the calories consumed must be greater than those expended.
Meals should contain a lot of protein and complex carbohydrates. The latter are necessary to restore energy, strength and muscles. The amount of fats and fast carbohydrates should be reduced to a minimum.
Drink 2 liters or more of water daily. We know that the bodybuilder's diet has a set of food items, certain menus. But sufficient fluid intake should also be provided, since the athlete has more intensive processes and requires more water.
After 2 months, start taking protein supplements. Cocktails are taken between meals, before and after bedtime, and after training.
All harmful products must be completely excluded.
It is clear that the diet does not have enough vitamins and useful trace elements to gain muscle mass. Fitness and bodybuilding at the same time require high physical activity. Therefore, it is highly desirable to take additional vitamins.
Food should be high in calories. Then everything will be assimilated properly.
There should be at least 6 meals. Then the digestive system will not be overloaded, small portions will regularly enter the blood useful substances, then feeding the muscles. When the substances will come in excess and will begin deposition in fat.

Proper nutrition for bodybuilders, this is half the battle. There is not a simple, but a scientific approach to this issue, which allows you to build muscle mass without problems for the health of an athlete. Otherwise, disturbances in the work of the gastrointestinal tract, the central nervous system and the cardiovascular system are possible.

To build voluminous, strong and relief muscles, it is not enough to master the various training methods of the whole world or some personal techniques. Without proper nutrition in appropriate volumes, it is impossible to achieve high results. For continuous growth of muscle mass after training and full recovery, nutrients. In other words, in order to increase the volume of muscles, it is necessary to eat, and eat a lot, but correctly, otherwise it will not build up muscles, but fat.

This nutrition program is highly effective, progressive and affordable. The fact is that it is based on the latest achievements in the field of nutrition, so it serves as an ideal addition to any training processes that are based on a scientific approach. This approach to nutrition will allow you to quickly increase muscle mass, without gaining excessive amounts of fat.

Some athletes who are "on the mass" suffer from Negative influence fat in the body, on insulin sensitivity, and this slows down the growth of muscle mass. Such a diet is devoid of such a disadvantage. Thanks to such a program, it is possible to gradually increase the number of calories consumed by athletes, so that the body has time to adapt to this. In other words, problems such as catabolism and excess body fat are left behind.

“Without proper nutrition and in the right amounts, it is not possible to achieve significant results from training.”

Naturally, you need to start everything with the basic diet of an athlete. Since there are individual differences in metabolism, as well as the level of activity of each athlete, using standard equations to calculate the number of calories does not make sense, and will not work. As a basis for calculations, it is necessary to take the number of calories that are absorbed at the initial stage of the training process and constantly adjust their consumption depending on the results.

Such a program requires tracking the exact amount of calories and macronutrients for the next 6 weeks of active training. This approach may be new and unfamiliar, so it is better to find information about it on the Internet, spend a little time to study the very meaning of this technique. The fact is that many athletes blindly adjust their calorie intake, after which they complain about the inefficiency of training.

As a rule, an athlete does not know exactly how many calories he consumes. Therefore, you will have to keep a diary and, having adopted special programs, keep records in the first three days. It is necessary to record everything that is eaten during this period. There are special applications for smartphones that will help you calculate the average data on calorie intake over a given period of time. In other words, you have to take care of your diet.

To speed up the process of increasing muscle volume, it is necessary to add about 300 kcal to the baseline (average) indicators. Over the next 2 weeks, it is necessary to monitor the increase in body weight and volume, measuring the volume of the chest, neck, arms, etc. In the same period, you will have to measure the level of body fat with a caliper, guided by the following factors:

if weight gain without body fat is carried out, then it is necessary to add another 300 kcal to the diet (daily);
if there is no increase in body weight, then you will have to add about 500 kcal.

A similar process is repeated every couple of weeks, adding more and more calories, but there are some nuances here.

Increasing the number of calories

It is necessary to increase the caloric content of nutrition exclusively according to the above method.

As a rule, after an increase in the number of calories, fat begins to be deposited. The next steps may be as follows.

First of all, you should refuse to increase the number of calories, although there is another option proposed by Lane Norton. Its essence is to add every two weeks not 300 kcal, but only 50.

These calories will be burned throughout each day, but after a couple of months, the body will begin to receive enough calories that will lead to the build-up of the required body mass.

This number of calories should be distributed over 3-4 doses, consuming them every 4 hours. The task can be simplified if the portions are the same in volume, with the exception of the portion that is taken immediately after training. This serving should contain about 20% more calories than the rest of the servings.

Well, now is the time to figure out the type of calories that are best consumed.

Squirrels

Proteins should be consumed at the rate of 1.5-2 g per 1 kg of human body weight during the first 6 weeks. This amount is different from the one that some bodybuilders consume in a smaller direction. The most important thing here is to use only high-quality products.

Some athletes believe that this is not enough, but studies show that in the conditions of taking 1.5 g of protein per 1 kg of body weight, an increase in muscle volume occurs. Each serving should contain at least 30 g of protein, which is found in various sources.

For example:

in chicken thighs;
in chicken breasts;
in turkey breasts;
in salmon;
in mussels;
in tuna;
in shrimp;
in lean beef;
in pork tenderloin;
in chicken sausages;
in turkey bacon;
in eggs;
in whey protein;
in casein protein;
in Greek yogurt;
in curd mass.

Fats

You should only consume dietary fat, which has a number of functions. First of all, it is a form of concentrated energy. Part of the fats affects the secretion of hormones. To maintain the body in a healthy state and ensure growth in the first 6 weeks of intense exercise, it is necessary to consume the optimal amount of fat.

After defining basic level calories, you need to decide on the consumption of fats, which should take up to 30% of the total diet. As the intensity of training increases, this percentage will increase. For a 300 kcal increase in calorie intake, the fat level should be around 150 kcal. The energy value of 1 g of fat is about 9 kcal, therefore, each time adding 300 kcal to the diet, 15-17 g of fat should be added. If the diet increases by 50 kcal, then 5 g of fat should be added.

Fat intake is dependent on carbohydrate intake, compared to protein intake, which has a constant component. If you eat foods rich in carbohydrates, then the amount of fat should be reduced and vice versa.

There are 3 main types of fats - polyunsaturated, monounsaturated and saturated. A more optimal option is considered when all types of fats are consumed, and not just one. Sources of healthy fats include:

olive oil;
canola oil;
almond;
avocado;
pistachios;
walnuts;
macadamia nuts;
linseed oil;
butter;
Coconut oil;

Carbohydrates

The last component leads to some confusion. To understand this problem, it is better to divide carbohydrates into 2 groups.

starchy carbohydrates

Starchy carbohydrates that are quickly absorbed by the body and contain a sufficient amount of calories and which include:

ordinary potatoes;
sweet potato;
quinoa;
white and brown rice;
sprouted grain bread;
tortilla;
kamut.

They contain fiber, which is somewhat more difficult to digest. Fruits and vegetables are lower in calories and contain fewer carbohydrates. Legumes can also be included in this group.

The following products can be included in the following group:

blueberries;
raspberries;
strawberries;
apples;
oranges;
pears;
spinach;
cabbage;
broccoli;
cucumbers;
pepper;
Brussels sprouts;
lettuce and greens;
string beans;
carrot;
green onions;
mushrooms;
onion;
tomatoes;
lentils;
black beans;
beans;

The challenge is just to use these products correctly. There are a number of recommendations to help you do this, for example:

Fruits and vegetables should be consumed with every meal.
Starchy carbohydrates are best eaten in the morning and after a workout.
When starchy carbohydrates are low, then more fats, as well as fruits and vegetables, should be introduced into the diet.

At the same time, the amount of protein will be at the same level, and the rest of the calories will be distributed between fats and carbohydrates.

The energy value of 1 g of carbohydrates is about 4 calories, therefore, increasing the calorie content of food by 300 kcal, you need to add about 35-40 g of carbohydrates. When only 50 kcal is added, there are about 12 grams of carbohydrates.

When you have some knowledge of nutrition and calorie distribution, you can start to calculate your diet taking into account all requirements. For example:

The basic diet is 2700 kcal.
The optimal level of protein at the rate of 2 g per 1 kg of weight is 160 g or 720 kcal.
The optimal level of fat at the rate of 30% of the mass of all calories consumed is 90 g or 810 kcal.
The optimal level of carbohydrates, that is, the remaining calories, is 229 g or 1170 kcal.

Calculations are made for male athletes whose weight is about 80 kg.

First meal:

¾ cup oatmeal.
One medium sized apple.
Two whole eggs.
5 egg whites.

Second meal:

1 scoop of whey protein.
1/3 walnuts.
0.5-1 cup blueberries.
220 ml skimmed milk.

Third meal:

110 grams of salmon.
1/3 cup lentils.
1 tbsp + 2 tsp olive oil.
3 cups of broccoli.

The third meal may consist of foods such as salmon, brown rice, and asparagus.

Pre-workout meal:

25 g whey protein.
10 g BCAAs.
50 g of carbohydrates.

Eating after workout:

1 piece sweet potato.
0.25-1 cup brown rice.
0.5 cup black beans
4 tbsp. spoons of mashed avocado.
170 g shrimp.

This is an approximate plan, on the basis of which it is not difficult to develop your own personal diet, depending on individual data.

Proper nutrition for an athlete: what foods are needed for a complete diet

Hello to all beginners and who have become adherents of bodybuilding! How much has already been said that a real bodybuilder consists of training, a balanced diet and good rest, during which the processes of muscle mass growth, strength gain, texture formation simultaneously and sequentially occur.

Proper nutrition for bodybuilding – this is the basis of the fundamentals of obtaining the desired result in this sport. After all, the whole meaning of bodybuilding rests on it, because it is the center of the trinity, the top of the triangle, in which direction you do not turn it.

Food for jocks:

At the forefront

When exercising in the gym, strength exercises with weights, a lot of energy is spent, which we get replenished with food, and the process of filling tired muscles with energy occurs during rest.

The word "correct" implies a sufficient reasonably distributed amount of protein, carbohydrate food, fat per day. For example, this: proteins - 30%, carbohydrates - 60%, fats - 10%.

Meals should be chosen 5-6 times a day, so it will be absorbed faster, and the daily calorie intake should be 3000.

Let's replace sugar with honey, limit ourselves to a small amount of salt, give up flour, confectionery, chocolate and coffee, fatty foods, animal fats, since they are deposited around the internal organs, contributing to obesity, and we need food to turn into energy.

With natural products, the body receives a substantial amount of the necessary substances. To build muscle, we need amino acids into which protein breaks down. For this to work, 2 grams of protein per kilogram of body weight is the best option. We get protein by eating the following foods:

Fish and seafood;
lean meat (chicken, veal, rabbit, turkey);
cottage cheese, low-fat milk, dairy products.

Carbohydrates will provide us with strength for physical exertion and recovery after them. 500-600 grams per day will enrich the body with insulin, which transports amino acids to the muscles. It is recommended to take carbohydrates an hour before training and do not stand before bedtime. Carbohydrates will come with such food:

low-fat dairy products;
noodles, durum wheat pasta;
whole grain bread;
cereals;
nuts;
fruit;
vegetables;
legumes.

The menu of bodybuilders cannot do without unsaturated fats, rich in biologically active substances, which are easily digestible, high-calorie (daily intake is not more than 15% of incoming food):

nuts;
olive oil, peanut;
avocado;
fish (halibut, salmon, cod liver).

You ask how to cope with all this and make a daily diet? Study the texts of labels on products, they indicate calories, composition, tables of caloric content of products are freely available on the Internet. For example, here is a set for 3000 calories:

in the morning: 3 eggs, cottage cheese (200 g), butter (30 g), bread (100 g);
snack: vegetables (150 g);
lunch hours: meat (400 g), bread (100 g), porridge (500 g), fruit (100 g);
snack: fruit (100 g);
for dinner: 2 eggs, cottage cheese (200 g), fruits (100 g), vegetables (150 g).

Before going to bed, you can drink a gainer, a protein shake, so that the muscles continue to be saturated.

About separate and fractional

As for fractional nutrition, bodybuilders have it fractional. Here, special recipes are not needed when the daily food intake is divided into five or six doses. It's like throwing firewood into the furnace so that the fire does not die out, it burns evenly.

Muscles do not waste energy on extracting protein from the internal reserves of the body, if they are given it in time. On time - this is one and a half, two hours before class or an hour and a half after.

Professionals advise against innovating during weight training. There are many videos on the Internet on this subject. Separate food, for example, in this case does not make sense.

Although protein without carbohydrates will be absorbed better, but how do amino acids get where they need to be? And not the fact that without problems. In all other circumstances, separate meals, for example, when drying or for weight gain, are very suitable.

For removal excess weight carbohydrate intake can be practiced once or twice a day (porridge for breakfast), the rest will be protein and vegetable. More difficult when gaining mass.

You will have to eat eight or nine times or every two hours. Divide the receptions into carbohydrate and protein ones: three times 70 g of the first and five protein ones of 30 g each.

If you reduce the number of receptions and increase the portions, then the food will be absorbed worse. The disadvantage is that the breaks between taking the protein and carbohydrate parts of the diet are 4-5 hours and this is bad for gaining muscle mass.

Everyone chooses for himself a fractional, separate ... Practice will show, try it. Subscribe to updates on my blog, share our interests with friends on social networks. Luck, mood, health and good luck!

Those who believe that only sports are enough to increase muscle mass are deeply mistaken. Training only contributes to microfractures of muscle fibers, but proper nutrition is just a source of energy and carries the necessary nutrients that contribute to muscle recovery. The nutrition of a novice bodybuilder, unlike most other athletes, plays a very important role, since carbohydrates, fats and especially proteins are the very “materials” on which the implementation of the main task of bodybuilding depends - muscle building.

Healthy nutrition for a novice bodybuilder: principles and rules

The basic rules of nutrition for a bodybuilder:

You need to eat not 3 times a day, but 6 or more;
You need to eat every 2.5-3.5 hours after the previous intake;
Drink more ordinary water (at least 2.3 liters),
Carbonated drinks are taboo;
The diet should include more protein-containing foods: meat, fish, eggs, dairy and sour-milk products;
Do not forget about cereals: buckwheat, oatmeal and rice;
You need to give up fast food and alcoholic beverages;
Do not forget about fresh fruits and vegetables - every day you must definitely prepare a salad from them, drink a cocktail or eat them raw;
Nessesary to use sports nutrition if you can't eat well.

bodybuilder nutrition system

The daily intake for building muscle mass is calculated using the following formula: human weight × 42 kilocalories. For example, a novice bodybuilder weighs 70 kg, this number is multiplied by 42 and comes out 2940 - the resulting figure is the rate of daily kilocalorie intake.

As for proteins, carbohydrates and fats, the principle is as follows: in the first case, you need to multiply by 2, in the second by 6, and in the third by 1. The result that is obtained indicates the daily rate in grams: protein, carbohydrates and, accordingly, fats. For example, a person weighs 70 kg, which means that proteins should be consumed per day with food 70 × 2 = 140 grams, carbohydrates - 70 × 6 = 420, and fats - 70 × 1 = 70 grams.

Approximate menu for 1 day for a beginner bodybuilder:

1 meal - 4 egg omelet with tomato and herbs, 300 ml of milk;
2nd meal - 200 g boiled buckwheat, 200 g chicken breast baked in cream with mushrooms;
3 meals - 200 g of cottage cheese with berries and nuts;
4 meals - stewed vegetables (cabbage, carrots, potatoes), 150 g of boiled pork;
5th meal - 150 g of cottage cheese with berries.

If it is not possible to consume the indicated amount of protein, it is recommended to take sports nutrition for beginner bodybuilders. This list may include for starters: protein, amino acids and creatine. Further, you can expand it with a pre-workout and a test booster. Detailed scheme taking sports supplements can be viewed.

Bodybuilder nutrition for weight loss

In the case when an athlete wants to not only build muscle, but also get rid of excess fat and water, you need to follow a slightly different nutrition strategy. It is recommended to reduce the amount of carbohydrates and fats. Make it a rule to drink casein before going to bed or eat fat-free cottage cheese.

You can take note of one of the techniques of professional bodybuilders - drink green tea with lemon in the evening, be sure to eat a slice of lemon - it helps to remove excess water from the body.

Sample menu for weight loss:

1 meal - omelette of 4 proteins with greens and chicken meat (50 g);
2nd meal - 100 g of boiled buckwheat, 250 g of lean fish;
3rd meal - 200 g fat-free cottage cheese;
4 meals - 100 g of steamed vegetables (without potatoes), 150 g of boiled chicken breast;
5th meal - 150 g fat-free cottage cheese, green tea with lemon.

Do not forget that only complex efforts will give results! If you do not have time to fully eat, do not forget about taking sports supplements.

Not only beginners, but also professionals can not immediately find the right nutrition for a bodybuilder to achieve great shape. Below are the fundamental principles of menu building in bodybuilding that will take you to the level of a professional.

Those who want to build muscle, lose fat or stay in shape will need a specific nutrition strategy, which will depend on the chosen goal. We painted approximate plans and a bodybuilder's diet corresponding to each of the three tasks. We will also indicate the norms of consumption of calories, carbohydrates, proteins and fats, which you should strive for daily.

Stock up on our list to enjoy tasty and nutritious home-cooked meals all year round. We will additionally offer examples of recipes with product substitution options to diversify your pumping menu for the entire preparation period. So, before you is a convenient universal guide to the types of food and the method of its preparation, so as not to raise questions.

The composition of the menu is determined by the goals and schedule of strength training, we advise you to first find out for the correct selection of products. Meals from our plan fall into two categories: including and not including starchy carbohydrates.

Pre- and post-workout meals should be rich in starchy carbohydrates but low in fat. It will make you stronger and provide you with energy for muscle growth. Proper nutrition for bodybuilders who train to gain mass should include more of these foods in their daily diet. Between workouts, limit starchy carbs and focus on fats. This will speed up your fat burning process.

Food sources of starchy carbohydrates for compiling a bodybuilder's menu:

Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
Protein foods: protein powder, egg white, whole eggs (dosed), lean meats, white fish, Greek yogurt
Fruit and vegetable and legumes: exotic fruits, green or fibrous vegetables, legumes
Vegetable oil: use sparingly, a teaspoon instead of a tablespoon

Starch-free food is prepared from:

Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality.
Fruits and vegetables and legumes: berries, green or fibrous vegetables, beans (in small quantities)
Vegetable oils or fats: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, fatty cheeses.

Note: A “post-workout snack” refers to a shake or meal that is rich in fast-digesting carbohydrates.

5 basic principles of nutrition in bodybuilding

Six meals a day: Reinforce your body with frequent, small meals and snacks every day to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
Reduce your intake of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with heavily processed foods that should not be consumed. Cross out this high-calorie and junk food and your chances of fulfilling your New Year's resolution will greatly increase.
Keep track of your water balance: Drinking water and low-calorie drinks will allow you to train more efficiently in the gym. Stay away from sugary drinks that can increase your waistline by a couple of centimeters, and inhibit the protective antioxidant functions of the body.
Healthy carbs: They can be starchy (fast-acting, like rice, bread, and pasta), which cause a spike in blood sugar levels, and non-starchy, found in fruits, vegetables, and whole grains. They contain more fiber, and they contribute to a gradual increase in insulin. There are often no problems with non-starchy carbohydrates. You can freely enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Use them either in the morning on an empty stomach, or the first thing after the end of the training. Then the probability that the body will use them to replenish the energy reserve is much higher.
Pure protein: Regularly fuel your body with doses of protein at intervals of a couple of hours. So you stimulate intense muscle growth and the production of fat-burning hormones. Optimal sources of protein include lean beef, chicken, fish, dietary dairy, and soy. While whole foods should always be preferred, quality protein powders are a great addition to your menu, allowing you to reach your daily protein intake. Take a serving of whey protein 1-2 times between meals. Also use slow-digesting casein protein to help build muscle during the night.

Diet for a beginner

Norm: 2500 kcal, 218 g carbohydrates, 218 g protein, 83 g fat

If you want to improve your form and become more energetic in training, this option will be the best. It limits dietary carbohydrate intake and sets high level protein intake. The emphasis is on foods with antioxidant properties that can improve the condition of blood vessels and prevent inflammation - these two factors activate the aging process of cells.

Meal Schedule

Meal 2: Low/No Carbs
Meal 3: Low/No Carbs

Dish1

Greek yogurt - one and a half cups (tbsp.)
Raspberries - 1/2 tbsp.
Muesli (vanilla, almond, or without fillers) - 1/3 tbsp.
Eggs (source of Omega-3) - 3

Dish2: Double Chocolate Cherry Smoothie

Protein Powder (Chocolate Flavored) - 2 Servings
Coconut milk - 1/4 tbsp.
Cherries - 3/4 tbsp.
Flax seeds - 1 tablespoon (tbsp.)
Cocoa powder - 1 tbsp. l.
Ice - 3-4 pieces
Water - 2-3 tbsp.

Dish3: Burger with lettuce

Salad - 2 sheets
Ground beef (fat content 5%) - 227 g
Tomatoes - 2 rings
Red onion - 2 slices
Ketchup - 1 tbsp. l.
Mayonnaise (canola) - 1 tbsp. l.
String beans - 3 tbsp.

Dish4: Post-Workout Snack

Protein bars (recovery drink) - 1 serving

Dish5: Shrimp with Spinach Salad and Brown Rice Garnish

Shrimp - 170 g
Brown rice - 1/4 tbsp.
Spinach - 4 tbsp.
Feta cheese - 1/4 cup
Half paprika
Olive oil (Extra virgin) - 2 tbsp. l.

Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
Instead of muesli: 1/3 tbsp. oatmeal or oatmeal flakes, 3/4 tbsp. cereal Fiber One or 2/3 tbsp. organic cereal
Alternative coconut milk: 2 tbsp. l. chopped walnuts
Cherry is replaced: 1 tbsp. blackberries

Nutrition for bodybuilders to gain muscle mass

This mass-gaining diet is perfect for lean men who want to build muscle while training in the gym.

Norm: approximately 3000 kcal, 300 g of carbohydrates, 225 g of proteins, 100 g of fat

Building new muscle fibers requires a high-calorie, high-carbohydrate diet. Keep in mind that a mass-gaining nutrition program does not mean the immense eating of everything that catches your eye. Quite the contrary, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after the training.

Please note that this meal plan is suitable for those who visit the gym in the afternoon. If you work out in the morning, swapping out your meals is enough so that your intake of starchy foods falls in between your pre- and post-workout snacks. Next, avoid starchy carbohydrates throughout the day.

Meal Schedule

Meal 1: Starchy Carbohydrate
Meal 2: Low/No Carbs
Meal 3: Low/No Carbs
Meal 4: (Post Workout Snack) Starchy Carb
Meal 5: Starchy Carbohydrate
Meal 6: Starchy Carbohydrate

Dish1: Scrambled eggs with cheese and shallots

Eggs (source of Omega-3) - 3
Egg whites - 4
Cheese (cheddar) - 1/4 cup
Shallots - 2
Ezekiel bread - 2 pieces
Apples - 1

Dish2: Almond Blueberry Smoothie

Protein Powder (Vanilla Flavored) - 2 Servings
Blueberries - 1 tbsp.
Almonds - 28 g
Almond milk - 1 tbsp.
Water - 1 tbsp.
Ice - 3-4 pieces

Dish3: Steak with tomato and bean salad

Steak (grilled flank steak) - 170 g
Tomatoes - 1
Half a cucumber (chopped)
Chickpeas - 1 tbsp.
Olive oil - 1 tbsp. l.

Dish4: Post-Workout Snack

Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Chicken with Quinoa Salad

Chicken - 170 g
Quinoa - 1/3 cup
Walnuts - 2 tbsp. l.
Raisins - 2 tbsp. l.

Meal 6: White Fish with Yam and Parmesan

Tilapia - 170 g
Parmesan cheese - 2 tbsp. l.
Yams - 2 (medium size)
Butter - 1 tbsp. l.
Broccoli - 1 tbsp.

Egg white substitutes: 2 slices of turkey bacon, 2 small chicken sausages, 2 slices of Canadian bacon, or 1/4 cup. canned salmon
Shallots can be replaced: 2 tbsp. l. salsa, 1/4 cup chopped onion, or 2 tbsp. l. crushed sundried tomatoes.
Alternative to blueberries: 3/4 cup frozen mango
Instead of chicken fillet: 170g pork tenderloin, 141g buffalo ribeye, 141g beef upper thigh
Quinoa equivalent: 1/3 cup couscous, 1/4 tbsp. brown or black rice
Tilapia replacement: 141g tuna steak, 198g cod, 170g shrimp
Yams are replaced: 1/3 tbsp. amaranth, wheat or pearl barley

Fat burning diet

Norm: 2000 kcal, 150 g carbohydrates, 150 g protein, 88 g fat

You can speed up fat burning by reducing the intake of starchy carbohydrates. You can eat them once - immediately after the end. strength training. This diet option focuses on leafy greens and veggies, a convenient way to cut calories and cut carbs. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates for energy production (a clever trick from the pros to break down fat instead of muscle).

Meal Schedule

Meal 1: Low/No Carbs
Meal 2: Low/No Carbs
Meal 3: Low/No Carbs
Meal 4: (Post Workout Snack) Starchy Carb
Meal 5: Starchy Carbohydrate

Meal 1: Spinach Omelet

Eggs - 3
Cheese (Pepper Jack) - 1 slice
Spinach (baby) - 1 tbsp.
Peaches - 1

Meal 2: Hazelnut Chocolate Shake

Protein Powder (Chocolate Flavored) - 1 Serving
Chocolate milk - 2 tbsp.
Peanut butter - 2 tbsp. l.
Chia seeds - 1 tbsp. l.
Ice - 2-3 pieces

Dish 2 (analogue): Creamy strawberry smoothie

Protein Powder (Vanilla Flavored) - 1 Serving
Flax seeds - 1 tbsp. l.
Strawberries - 6
Yogurt - 3/4 tbsp.

Meal 3: Grilled steak with tomato and avocado salad

Steak (from the pulp of the upper part of the beef thigh) - 113 g
half an avocado
Tomatoes - 1

Meal 4: Post-Workout Snack

Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Flaxseed Paste with Hearty Sauce

Chicken (chicken breast fillet cubes) - 85 g
Whole grain flaxseed paste - 28 g
Mushrooms (sliced) - 1 tbsp.
Broccoli flowers - 2 tbsp.
Marinara sauce - 1/2 tbsp.
Olive oil (Extra virgin) - 1 tbsp. l.

Salad Recipe #1: 3 tbsp. mix of cabbage and broccoli and 2 tbsp. l. salad dressings
Salad Recipe #2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. extra virgin olive oil.
Chicken replacement: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini, or 1 cream tomato
Broccoli analogue: 2 tbsp. shredded eggplant, 1 paprika or pumpkin, 1 carrot with a stalk of celery.

In conclusion, we also recall that nutrition in bodybuilding is not universal for athletes, and even more so it will not be the same for athletes with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times in the process of training and achieving goals. The diet must constantly adapt to the changing needs and capabilities of the body. In the early stages, muscles grow well, and fat is actively consumed as an energy source.

But the longer you train, the more difficult it will be to gain each additional kilogram of muscle, and your body will require more energy, which requires an increase in calorie intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins in order not to swim in fat.