The Ultimate Vegan Diet Plan for Bodybuilding and Athletic Performance
However, it can vary quite a bit for different people. These include nuts such as peanuts and almonds, olive oil, sesame oil, fish oil, and avocados. Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis. Whey is the ideal choice for a protein source. I strive to be in shape one month out before the contest and then just keep with the diet, cardio, training, etc. Male Female Your Weight:
10 Step Bodybuilding Diet Action Plan
Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped. He steps on the scale and weighs in at a gelatin-like lbs. You need a rough estimate of your lean body mass in order to set your protein intake correctly. That's a piece of cake. I thought you said this was supposed to be easy How am I supposed to find out what my body fat percentage!?!
Remember, we just need a rough estimate of your LBM. That means, you don't need a precise measurement of your body fat percentage - Obviously the closer to your actual body fat percentage, the better. But it's okay if you're off by 5 percentage points.
So, how can you get a rough body fat percentage estimate? You could buy a cheap body fat caliper or use an online body fat calculator.
Once, you've got the estimate, just plug it in to the equations. Sammy Smalls stepped on the scale just yesterday so he knows he is lbs. But he's got no idea what his LBM is. Let's help him out. Now, Sammy just needs to estimate his body fat percentage. Freddy Fatts tips the scales at a not-so-solid lbs. We'll figure out just how much of that weight is solid by calculating his LBM.
Now, all Freddy has to do is get a rough idea of his body fat percentage. Your protein intake should be 1. This may be considered "low" by some of the more hardcore "bros" out there, but both research and anecdote back up these numbers. In fact, research suggests that this may be more protein than is necessary to maximize muscle gain or preservation, or minimize muscle loss.
His bodybuilding diet calls for calories per day for weight gain. Calculating his protein intake using 1. His bodybuilding diet calls for calories per day for fat loss. However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans , while some do better with high fat, low carb meal plans.
A quick recap — Sammy Smalls is lbs. We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbohydrates. We'll calculate fats first. A quick recap — Freddy Fatts, is lbs.
We know that of those calories come from protein grams of protein , so the remaining calories must come from fats and carbs. We'll deal with fats first. Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates.
If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning. A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up. All of the remaining calories will be fulfilled by carbohydrates. A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day.
All of the remaining calories will come from carbohydrates. This step concludes the "big picture" view of the bodybuilding diets. The next steps cover the details Pre- and Post-Workout Nutrition. Just follow the guidelines below and you'll be golden.
Pre-Workout Guidelines — Sammy Smalls weighs lbs. Multiplying his bodyweight by 0. Post-Workout Guidelines — Multiplying his bodyweight by 0. In summary, Sammy should eat 35 grams of protein and 70 grams of carbs for an ideal post workout meal. Pre-Workout Guidelines — Freddy Fatts weighs lbs. Note that Freddy can only eat grams of carbs per day, and he's already down by 46 grams just from pre-workout carbs. So, we'll find Freddy's carbs by multiplying his bodyweight by the minimum 0. In summary, Freddy should eat 46 grams of protein and 46 grams of carbohydrates for an ideal post-workout meal.
Contrary to bodybuilding diet dogma, there is no magic number of meals per day that you must eat. If you prefer eating 7 small meals per day, then by all means, go for it. I personally find preparing and eating meals to be tedious, so I squeeze my calories into larger, more satisfying meals depending on the day. Eat Mostly Healthy Foods. The majority of your food should come from healthy food sources, in order to fulfill your calorie and macronutrient requirements, as well as your vitamin and mineral needs.
Check out the muscle building foods page to discover the most nutritious foods to eat for a successful diet. Note that I said to eat mostly healthy foods. Although there are many healthy foods that taste good, you probably have a not-so-healthy favorite food pizza or subs for me. I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis but still hit your calorie and macro goals.
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:. How to Stay Hydrated. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet. Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight.
Some basic tips and guidelines for proper hydration include the following:. You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience. Sammy Smalls is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs.
When he checks his weight, he's barely gained any weight — half a pound if he's lucky. There's no need for Sammy to worry. That means he should eat calories per day for the upcoming week. Freddy Fatts is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 49 grams of fat, and grams of carbs. When he checks his weight, he's barely lost any weight — half a pound if he's lucky.
There's no need for him to fret. All ten steps are very important to building your custom-tailored nutrition plan. However, the bare minimum that you should take away from this page are the following underlying bodybuilding diet principles:. Consistency is Key to Victory. This wraps up the ten fundamental steps of making your perfect bodybuilding diet. It may take a little time to get used to and a couple of cycles to find what works best, but just stick with it and it will soon become second nature.
Be consistent with your diet plan and the new and improved body will follow suit. My name is Alex, and I'm the owner and author of King of the Gym.
I started this website back in late during college, and it has been my pet project ever since. Protein is vital in bodybuilding, as it aids in building and repairing muscle tissue, helps with chemical reactions in the body, and is anti-catabolic, which means it will prevent muscle breakdown when your calories are reduced.
Bodybuilding diet coach Shelby Starnes recommends eating a high amount of protein -- around 1. Look to get your protein from meat, fish, dairy products, eggs and protein supplements if necessary. You should cycle your carbohydrates on a day to day basis.
On training days, eat 1 g of carbohydrate per pound of body weight, and on non-training days, stick as close to zero carbs as possible. Your only carbs should be in trace amounts from dark green vegetables, nuts and seeds, and dairy products. Your fat intake should make up the rest of your calorie allowance, and should be inversely proportional to your carb intake -- the higher your carb intake, the lower your fat intake, and vice versa.
Your training day carbs should come from fruits, whole grains and starchy vegetables, and your fats from meat, oily fish, nuts, seeds and oils.
This hardcore diet is very tough, and may leave you feeling lethargic and not able to train at full intensity, but it is only short-term. Try it for 10 days, then take a break. If you get your desired results, then go back to your usual maintenance diet. If you find it difficult to get them in the foods you eat on a keto diet, not to worry. To get back to regular you, drink lots of water and get plenty of high fiber, low net carb foods.
One cup of cooked collard greens, for example, has 11 grams of carbs, but 8 of them are fiber grams. So the 3 grams of net carbs will fit nicely into your daily carb limit. Some people experience an increase in the frequency and intensity of their heart beat when becoming keto adapted. Like the other common side effects, this one is normally short lived and subsides on its own, but there are things you can do to help.
First, this particular side effect has multiple causes. One, like with so many of the others, is dehydration that results in an electrolyte imbalance. To fix, take in more calcium, magnesium, and potassium.
However, you may have a more general nutrient deficiency due to becoming too reliant on too few foods. A good multivitamin can help with that as you increase your knowledge of what you can eat on a keto diet. Finally, some people find that ingesting too many medium chain triglyceride MCT foods such as coconut oil or palm kernel oil can cause their heart to race.
General studies on the long term effectiveness and problems associated with a keto diet have been favorable. But most have been 12 to week studies. And longer term ketogenic diet studies have been aimed at special populations, such as epilepsy patients. So it may be some time before we have large, general-population long-term studies to guide us.
So you tell us! The differences between them mainly have to do with the timing and amount of carb intake, based on your activity type and level as well as your individual weight loss goals. TKD is for those who care equally about burning fat and gaining muscle mass.
It tends to work well for those who engage in intense exercise where fast-burning carbs are needed to supply the necessary energy for sprinting, intense strength training, and high intensity interval training. The Goldilocks of the keto diets. It allows you to stay in a state of ketosis most of the time, reaping its fat burning benefits, with brief periods of carb loading prior to exercise to get the most out of your training.
Most people take in up to 50 grams of highly digestible carbs 30 minutes before they exercise. The idea is to take in only the carbs you need to fuel your high intensity energy needs, and no more since those leftover carbs only delay your return to ketosis.
CKD is for serious bodybuilders. A version of the keto diet where you are following a high fat, high protein, low carb diet days a week and a low fat, high protein, high carb diet days a week. This refeeding of carbs enables you to work out more intensely to maximize muscle gains.
And for those who find it hard to cut carbs out of their lives, it provides a real break from their carb restriction that may help them stick with the diet longer. Like with TKD, it takes trial and error to get the timing and amount of carbs right. A keto diet is definitel low in carbohydrates… extremely low.
But the distinctions go beyond carb intake. With a low-carb diet, the goal is a less ambitious one to take your carbs down to a level required to fuel your energy needs, and no more. You can lose weight under both diets. Fewer carbs without increases in your protein and fat intake equals fewer calories, and that leads to weight loss. Because just like with carbs, your body can break down protein into glucose. And even if your carb levels are low enough to otherwise induce ketosis, your body will first look for protein it can metabolize into glucose before switching its metabolism pathway.
The point is they have very different goals. A keto diet is all about maintaining precise control over the specific macro percentages for the carbs, fat, and protein in the foods you eat. However, the following infographic gives you a general comparison between the two diets in terms of where they overlap and where the differ:.
The premise is a simple one: Much more likely to die from starvation than obesity. So we should just eat what they ate… lots of meat, fruits, vegetables, nuts and seeds. The ketogenic diet, on the other hand, acknowledges the technology of our times and encourages people to use it to precisely adhere to the macronutrient ratios proven to maximize fat loss in a carb-laden world.