Bodybuilding Diet For Serious Muscle Gains
Looking to get started on a bodybuilding diet plan?
If you have the workout in place and now just need to look after your nutritional needs, there are some important points that you must be considering.
Eating the right foods on a day to day basis could make or break the success you see, so it’s not something that you should take lightly.
In fact, you can workout as hard as you like in the gym, but if you are not eating the proper bodybuilding diet, you won’t see any weight gain.
So this said, let’s talk about how you can put together your own bodybuilding diet plan.
Know Your Calorie Intake
The very first thing you need to do is figure out your target calorie intake.
You should be aiming to eat around 250-500 calories more per day than what you maintain your body weight on.
Not sure what this is? Most people will need to consume around 35-40 calories per kilo of body weight to see muscle gain taking place.
If you are someone who is naturally quite thin, you may need to go higher, up to 50 calories per kilo instead.
Set Your Protein
Once you have your target calorie intake set, you next need to figure out your protein intake.
You should be aiming for around 1.5 grams of protein per kilo of body weight.
As long as you are eating sufficient total calories, you don’t need more protein than this despite what some people believe.
This protein should be spaced out throughout the course of the day, eating some in all meals as well as snacks.
Add In Carbs And Fats
To the protein, you then need to add some carbohydrates and healthy fats.
There is no specific set amount for these two foods, but do keep in mind that they will have a direct relationship with each other.
The more carbs you eat, the fewer fats you’ll consume and vise versa.
This said, don’t eat any fewer than 150 grams of carbs per day and 0.7 grams of fat per kilo of bodyweight per day.
Consider this the bare minimum your body needs to optimise muscle building.
Choose Calorie Dense Foods
Finally, you need to choose high quality, calorie dense foods. This means opting for those foods that provide you with more calories per gram of food consumed.
Try and stick with natural foods whenever possible as well as this will ensure that you are not just getting enough calories in, but micronutrients (vitamins and minerals) as well.
Some good calorie dense food options include beef, chicken, salmon, whole eggs, milk, whey protein powder, pasta, dry oatmeal, nuts, nut butter, and oils.
Still do add some fresh fruits and vegetables into your plan for nutrition sake, but don’t go overboard with those.
Bodybuilding Diet Sample Menu
To help give you a better idea of how this is going to look, let’s show you a sample day in a bodybuilding diet plan.
2 eggs plus 4 egg whites scrambled together with diced vegetables
1 cup raw oats with milk poured over top and a cup of fresh berries with 2 tbsp. slivered almonds
1 banana with 2 tbsp. peanut butter
1 scoop whey protein powder mixed with milk
170g chicken breast served with 2 cups brown rice and 1 cup steamed broccoli on the side.
An apple for dessert.
1 can of tuna with ½ sliced avocado, 2 tbsp. salsa, and ½ cup brown rice.
120g grilled salmon served with 1 cup mashed sweet potato and 1 cup spinach salad with 1 tbsp. olive oil dressing
1 cup cottage cheese with 1 tbsp. peanut butter stirred in