Bulking and Fat loss (Cutting) Bodybuilding Diet Plans.
A personalized bodybuilding diet plan is necessary since the activity always takes up so much energy and the body requires healthy amounts of nutrients. Here, let’s walk through the nine steps that will determine a healthy plan for your bodybuilding diet helping you achieve the ultimate goal of a leaner, more muscular physique.
Your long-term goal is probably something along the lines of being bigger, stronger, and leaner. But for now, you must choose a short-term target. Start with one of the following bodybuilding diet plan types:
- BULKING BODYBUILDING Diet. A weight gain plan for increasing muscle mass while ideally minimizing fat gain. In simplest terms, bulking involves eating more food. You’ll learn the details of creating a bulking diet plan in the remaining steps.
- CUTTING BODYBUILDING Diet. A weight loss plan to burn fat and get shredded while ideally maintaining muscle mass. In simplest terms, this means eating less food. As with bulking, you will discover how to set up a weight loss diet plan by the end of this guide.
Novices Gains! There’s great news if you are a beginner and deciding between bulking and cutting for your bodybuilding diet: newbie gains. This phenomenon allows beginners bodybuilders to see rapid progress.
In addition to overall faster results, you can also observe fat loss while gaining muscle if you choose to bulk. Likewise, you experience some muscle gain while burning fat if you choose to cut. This only lasts for a few months, so be sure to take advantage of the situation.
Still Deciding to Bulk or Cut? Not sure which road to take? The easiest way to decide is by looking in the mirror and going with your gut feeling. Would you rather get bigger and more muscular or get more shredded first? I recommend bulking if you have 12% body fat or lower. If you are above 12%, then start cutting to lose fat. These are just a guide.
Before You Start. Before diving into the nine steps of bodybuilding diet plan, I’m going to explain why a good bodybuilding diet is important and what important nutrition concepts you must know.
Nutrition Fundamentals. I’m going to make sure you understand a few simple nutrition concepts before we get to explaining each of the nine bodybuilding diet steps. You’ll learn about calories, macronutrients, and how they are related. I have also provided an example (see table below) of how to convert macronutrients into calories, which is essential to creating and understanding your diet.
- Definition of Calories. Calories is defined as a measurement of the energy in food. Your body needs the calories in food to get the energy it needs to function.
- Burning Calories For Energy. Your body is constantly burning calories for energy – every time you take a step, talk, blink, breathe, or even while reading how to create your bodybuilding diet.If you can’t get the calories you need from food, then your body is forced to go cannibalistic and eat away at its own tissue. This means that it will burn stored energy in the form of fat or muscle.
- Definition of Macronutrients. Proteins, fats, and carbohydrates are the three macronutrients that contain the calories in food. Macronutrients act as a source of calories as well as the building blocks for body tissue.
- Calories per Macronutrient. Each gram of a given macronutrient has a certain number of calories as shown in the table below. Note that grams (g) are the standard for measuring macros.
Conversion Table: Grams to Calories
|Macronutrient||Calories Per Gram (cal./g)*|
|*These values are rounded, which is why you may get a different number if you try to calculate calories on a nutrition label|
Your New Best Friend – The Nutrition Label. When it comes to putting your diet into practice, you must be able to read and understand the nutrition facts on the back of the food packaging. Otherwise, you can’t keep track of calories and macronutrients – the most critical aspect of an effective and productive bodybuilding diet plan. The table below demonstrates how to convert the grams listed for each macronutrient into calories using 2% milk as an example.
Grams to Calories for 2% Milk
Protein Calories. 8 grams of protein contains 32 calories. → (8 grams of protein) x (4 calories per gram of protein) = (32 calories from protein).
Carb Calories. 13 grams of carbohydrates contains 52 calories. → (13 grams of carbs) x (4 calories per gram of carb) = (52 calories from carbs).
Fat Calories. 5 grams of fat contains 45 calories. → (5 grams of fat) x (9 calories per gram of fat) = (45 calories from fat).
Total Calories. A cup of 2% milk contains a total of 129 calories → (32 calories from protein) + (52 calories from carbs) + (45 calories from fat) = (129 total calories).
Finally, we’re ready to create your personalized bodybuilding diet plan that will help you achieve the ultimate goal of a leaner, bigger and more muscular physique you always wanted!
Step 1. Short Term Goal:
Your ambitions are probably something along the lines of being bigger, stronger, and leaner. But in this first initial plan, you let go of your long-term aims for some time and focus on the most basic plan; whether you want to bulk your weight up or reduce it. In a Bulking Bodybuilding Diet, you minimize the fat increments and increase muscles, which are both linked to eating more. In the Cutting Bodybuilding Diet or Fat loss Diet plan, you plan to burn off fat and maintain the muscles. These are linked to eating less.
Step 2. Daily Calorie Estimation:
In this step, you face your maintenance level, which is the level of how many calories you eat/burn every day. Then, whichever (Bulking, Cutting) diet you need to take on, you maintain your calorie level regarding your diet. If you need to bulk up, take in more calories than you burn and if you need to reduce, take fewer calories than you burn per day.
Step 3. Set Protein Intake:
This is simple; just make sure your protein consumption should be 1 to 1.5 grams per pound of your body weight. While using FormulaOZ powerful natural extracts along with your other supplements can give your metabolism a real-time boost.
Step 4. Set Fat Intake:
Intake of fats of about 20% of total calories is a pretty good average for a bodybuilding diet. But it is necessary that these fats are balanced out by the natural products that several firms are extracting from organic herbs these days. You can use these products with diet, liquid diet or even other products you may be using.
Step 5. Set Carbohydrate Intake:
After you’re done setting your fat and protein consumptions, you just complete the remaining calorie requirements with carbohydrates. Again, to keep your carbohydrate intake balanced, the use of natural products is essential.
Step 6. Eat Pre/Post Workout:
Eating before and after your workout routines is a vital step for your diet.
- Pre-Workout: The perfect protein and carbohydrate intake is .25 g/lb of your bodyweight for each. Fats can be taken or not, that’s up to you. Whether you take it as a meal, smoothie or shake is also up to you.
- Post-Workout: The same as before the workout; the perfect protein and carbohydrate intake is .25 g/lb of your bodyweight for each nutrient. Fats also remain optional as well as your choice on whether you have it in the form of a meal or shake.
As a professional competing natural bodybuilder I would like to add that whether it is a pre or post workout meal, it should give you the required amount of proteins. It is best done when your metabolic state is on its best boost. For such a boost, all you require is a high-grade metabolic boosters that is extracted from the plants, which are infamous for their testosterone and metabolism boosting characteristics. You may purchase them online here…
Step 7. Meals/Foods:
No one bodybuilding diet plan should restrict your daily meals; your meals can be as often as you please, as long as your calorie and nutrient needs are being kept in check. You can have 3 meals a day or 7; it is up to you completely. Please read here article: You need to eat to gain muscle!
Try to eat healthy fresh foods more, because some of the best, healthiest diets involve healthy, natural and minimum processed foods. But that doesn’t mean you totally have to give up on foods that taste good (i.e. junk food, fast food), you should fix them in your bodybuilding diet plan every once in a while as a special reward. This advice may go against the hard-headed, all-or-nothing mentality that is common with the “hardcore” crowd. But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:
- You can actually enjoy eating.
- You are much more likely to stick to your diet plan.
- Strict diets tend to end in crazy binges. You don’t want that.
Including your favorite food is important to give you that motivation you need. But together with this motivation, what you need is plant-based, vitamins and minerals supplements to make your favorite foods capable of providing you with the sufficient nutrients. They are preferred by majority of the natural competing bodybuilders, including me. Therefore, make sure you are not missing on such an important pointer.
Step 8. Water:
Water is a necessary part of all diets, so this Bodybuilding Diet Plan is no exception. Two liter of water every day should work fine for most people. Make it a habit to keep sipping water regularly and never let yourself be thirsty. Before, during, and after workouts, water is vital, especially if you’re out or it’s a high temperature day.
Step 9. Adjust:
The final step is not a very vital one but important all the same. You need to slightly adjust these amounts based on your weight gain /weight loss as you go through your diet. If you are gaining or losing too much weight, then increase and decrease your calories by 10-20% respectively. Also make sure that while you are regulating the amount of calories, it is important to regulate the consumption of the botanical products in a similar fashion.