What Should I Eat For Bodybuilding ?

What Should I Eat for Bodybuilding?

The first thing to understand is that a proper diet is as important for bodybuilding as weightlifting. Generally, bodybuilding is divided into two phases i.e. the bulking phase and the cutting phase. Firstly, you gain weight in the bulking phase. Then you cut down on fat in the cutting phase.

The Bulking Phase:

The goal for this phase is to build muscle and gain weight. Dieticians recommend a 15% increase in calorie intake. For example, if your normal intake is 3000 calories daily you should go for 3450 calories. As a result, your body will gain weight.

Generally, the recommended portions of macronutrients for this phase:

• 15% fat

• 30% protein

• 55% carbohydrates

Recommended food that provides these macronutrients:

• Fish, poultry, and meat

• Dairy products: Cottage cheese, low-fat milk, and yogurt.

• Vegetables: Green peas, potatoes, corn, broccoli, spinach, cucumber, tomatoes, green beans, asparagus, peppers & mushrooms,

• Fruits: Bananas, apples, peaches, oranges, watermelons, berries.

• Grains: Bread, oatmeal, cereals, popcorn, and rice.

• Seeds and nuts: Flax seeds, sunflower seeds, almonds & walnuts.

• Beans and legumes: Lentils, black beans, kidney beans, chickpeas, and pinto beans.

• Oils: Flaxseed oil, avocado oil, and olive oil.

The Cutting Phase:

There is usually no difference between your diets during both phases. You just have to cut back on the calories in the cutting phase. From a 15% increase in your maintenance calories (3000 to 3450) you have to decrease your calorie intake by 15% (3000 to 2550). As a result, your body fat decreases.

Most importantly, it is recommended that you do not gain or lose 0.5% to 1% of your body weight per week. Thus ensuring maximum muscle gain.

Conclusion:

In sum, bodybuilding is an art and a science as well. You have to carefully measure your calorie intake, monitor your weight, and have a smooth transition from bulking to the cutting phase.