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Bodybuilding: Diet for Muscle Gain and Fat Loss
Fitness can be defined as having lean muscle mass. The importance of proper nutrition to achieve this goal cannot be understated. In fact, many experts say that diet can account for up to 90% of a person’s bodybuilding success. Fortunately, there is an easy-to-follow meal plan that works its magic to burn fat and gain muscle.
In this day and age of fads and fad diets and the like, it’s important to understand that fitness is part of life. Regular, intense and targeted training sessions and a conscious approach to nutrition will promote the development of the muscular body that most athletes desire. What is required is discipline, patience, perseverance and consistency. All these attributes are good, and he can succeed not only in physical goals, but also in personal and professional activities.
When people take up fitness as a lifestyle, they can improve their health in the long run. A consistent, consistent, and daily approach will prevent the pain of short-term weight loss followed by rapid weight gain and depression and hopelessness. Training and eating like a bodybuilder will work out, become a habit, and eventually lead to great satisfaction and fulfillment.
We like to stick to the KISS (keep it simple, smart people) motto when it comes to meal plans. So let’s not get too technical. We’ll just lay it out for you. First, you should eat small meals, 5-6 times a day, 2 ½ -3 hours apart. This keeps your metabolism going and provides muscle tissue (stimulated by short, intense workouts) fed with the nutrients it needs for growth. These foods contain protein, carbohydrates and fat.
Adequate protein intake will vary based on age, gender, goals and more. Ideally, each meal should have between 25-50 grams of protein. A rule of thumb is that a healthy male trying to build lean muscle mass should consume 1.5 grams of protein per pound of body weight. So, if your body weight is 200 pounds, you should eat 300 grams of protein (6 meals with 50 grams of protein each) is required. Most importantly if you are training hard, you need protein.
Sources of protein include lean meats, fish, eggs, low-fat cheese and whey protein. Avoid fatty foods and try to cook your food without frying it in fat. Remember to include a protein option at every meal.
When talking about carbohydrates, it is important to distinguish between different types of carbohydrates. For this discussion we will define 3 different types of carbohydrates: complex carbohydrates are potatoes, yams, bread, cereals, wheat, pasta and rice; Simple carbohydrates are mostly fruit and vegetable carbohydrates which include mostly vegetables and leafy greens.
Fat is also important but should come from the following sources: extra virgin olive oil, flaxseed oil, nuts (almonds are best) and fish oil. The food is very simple. For each meal, choose a portion from the protein group, the complex carbohydrate group and the vegetable carbohydrate group. A good rule of thumb is to measure your protein and carbohydrate intake according to the size of your hand. A fat distribution in 2-3 meals a day, you should have simple carbohydrates in the morning at breakfast and follow your work. In fact, it’s important to have a post-workout shake with whey protein and a simple carb like a banana. Bring it to the gym and follow it while your body is still sweating.
Now to fix this diet you can do this: if you are trying to increase muscle mass and not really worry about losing fat, eat as above. However, if you want to accelerate fat burning, do not eat complex carbohydrates in the last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads with chunky vegetables (broccoli and asparagus are good choices) will work.
Make this work harder. Here is a magic formula for super lean muscle mass and fat burning. For three days in a row, come hell or high water, eat carbs in the morning (that’s what oatmeal does) and you’re done. On the fourth day, eat a ton of carbs. Very deceptive today. Eat whatever you want, but make sure you eat enough protein and plenty of complex carbohydrates. Now is the time to eat pizza, pasta, cake and more.
Today three days, one day on carbs has given great results to many bodybuilders. We like it because the cravings are something we can put off until our “carb” day (which isn’t too far in the future) and then fit into that period. The secret is to stay active on low carb days. It takes planning, preparation, and discipline. You can. Once you start seeing results from this carb manipulation, it will become easier for you to stick with it.
This diet plan should produce amazing results quickly and your friends will ask you why. The real secret is to learn every day. Take it one day at a time. Eat properly based on the principles outlined above, manipulate your vehicle intake and training by focusing on basic, heavy movements. This is physical health. Get involved and change your life, long term and for the better.
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