Some people say that 70% of bodybuilding depends on nutrition and 30% on training. I think this statement is ridiculous.
For me, there are three elements in bodybuilding nutrition exercise, namely 100% nutrition, 100% training and 100% psychological motivation. Each aspect is equally important, and if you ignore one of them, the results will never be ideal. Beginners often put all their energy into training and ignore nutrition. In fact, any training without proper nutrition is in vain. You should make a plan based on your physical characteristics and stick to it consistently.
Starting point First, find out how many calories you take in and burn. If your weight remains the same, the calories you eat and burn are roughly the same. If you gain weight, you are consuming too little. On the contrary, it indicates excessive consumption. It's important to understand this before making any changes to your diet. For the next five days, write down everything you eat and drink, calculate the total calories and then divide by five to find your average daily caloric intake. During this period, do not change your past eating habits in order to find out the exact base number. Adjustment of caloric intake depends on exercise goals. If you usually consume 3,000 calories a day, you want to increase muscle mass. You should add 200~300 kcal of calories. On the contrary, if you want to reduce fat, you should reduce 200 to 300 kcal. Once you have the base value, divide it proportionally between carbohydrates, proteins, and fats. Typically 55% carbohydrates, 30% protein, and 15% fat. For a 3,200-calorie diet plan, 1,760 calories should come from carbohydrates (i.e., 440 grams), 960 kcals should come from protein (i.e., 240 grams), and 480 kcals should come from fat (i.e., 54 grams). The protein intake is a little over 1 gram per pound of body weight. Diet Try to eat once every three hours, 5 to 6 meals a day. Even a high-protein drink and baked potato can serve as a meal. A dry meal should be filled with more carbohydrates because you have been fasting for several hours. In addition, the body needs more nutrients after training than at other times.
Therefore, the first and fifth meals (see meal plan below) are more important than the other meals. Still, don’t neglect any other meal. Because nutrition is holistic, it depends on every meal you eat. Every meal should consume some high-quality protein (protein foods containing all essential amino acids such as eggs, chicken, beef, high-protein drinks and dairy products). In addition, carbohydrates should also be included in every meal. I think protein It works synergistically with carbohydrates. Insulin is required to transport amino acids to the muscles, and the release of insulin is the body's response to carbohydrate intake. Choose a small amount of unsaturated fat, such as a tablespoon of olive oil every day. Fish oil supplements are recommended to help control cholesterol levels and improveHigh muscle receptivity to insulin. I only eat small amounts of fruit because they contain simple sugars that easily turn into fat. I recommend no more than 1 to 2 servings of fruit per day. You should also eat some vegetables, which are mostly composed of carbohydrates. I prefer vegetables with high fiber content, such as spinach and spinach. It is also necessary to take supplements containing a variety of vitamins and trace elements, because weight training puts a lot of pressure on the body and requires more vitamins than usual. I often take extra vitamin C. It helps strengthen the immune system and helps repair tendons.
Research shows that vitamin C can reduce the secretion of adrenaline, thus inhibiting catabolism. Use these nutritional supplements as a base, and then try adding a new nutritional supplement such as creatine, glutamic acid, etc. over a few weeks. But don't try more than one at a time. You won't find out if it works until you try one at a time. Other efforts should be made to prevent laissez-faire habits when it comes to eating, but do not be too harsh on yourself. I eat ice cream when I want it. If you control yourself too tightly, then eating becomes a chore, which is not good for you psychologically. If you're preparing for a competition, of course you can't mess around.
If you just want to build muscle mass, it’s okay to indulge in it once or twice a week. , Recommended diet plan for beginners. The following is an example of a day's diet. It contains 3200 kcal and 268 grams of protein. Meal times are for reference only and can be adjusted appropriately according to training time and living habits. Calories and protein grams should also be adjusted according to your own situation. First meal, 7:00 am Calories Protein Six egg whites, 2 to 3 egg yolks 200 (kcal) 27 (g) Oatmeal 200 8 fruits 80 Two slices of whole wheat bread 140 6 Second meal, 10:00 am Protein and carbohydrate drink 250 30 Bread 200 8 Fruit 80 Third meal, 1:00 pm Chicken breast 0.5 pound 280 54 Rice 200 4 Vegetables 60 6 Fourth meal, before training, 3:30 pm Protein and carbohydrate drink 250 30 Fifth meal, after training, 6:00 pm, 7:00 pm Immediately after training, whey protein supplement and simple carbohydrates 230 20 About an hour later, beef, steak 0.5 pounds 430 44 Baked potatoes 220 5 Vegetables 60 6th Six meals, 10:00 pm oatmeal 200 84 egg whites 60 12 This diet plan will help you gain muscle and lose fat. If you didn't eat enough protein before, you'll gain more muscle after the adjustment. Muscle metabolism is very active, and as you build more muscle, you will burn more calories than before, which is good for fat loss. Some people always want to find a magic answer, but the result is often different. From my experience, this is useless. Remember, once you have a basic plan in place, stick to it. That's how I got here.