Many of the
young readers want to be a great body builder, lift weights like Arnold or have
a total physique like CR7, well coming to this having your dream shape is
thirty percent in the gym and seventy percent in the kitchen.
You have listened
quite often that we are what we eat, well that does not mean we turn into
chicken if we eat chicken. Jokes apart, having a good diet plan is the key to
attain your dream body shape. Today we are going to share diet plan for
beginners, quite not a diet plan – it is basically what to eat and what not eat
and how much nutrition you need according to your body type.Beginner’s diet for bodybuilding.
nutrition you need in particular
The most important among all the nutrition
during your body building phase is protein, if you are a beginner you must have
2 grams of protein as per of body weight. That means if you are a guy of 60kg
then your daily protein requirements would be 120gm, that is a simple maths.
The other thing you need is carbs, and quite a lot of carbs i mean because they
are key to provide energy during your workout sessions. And of course the
vitamins and minerals along with enough fibre for better digestion. You see,
you will be eating a lot if you are doing gym so it is important to keep your
internal organs healthy. And how will you do that? Simple, drink enough water
and never be dehydrated.
intake for different phases of body building
of calorie you intake plays a vital role in what kind of body type you want,
you can easily calculate your calorie requirements from any calorie calculating
tool on the internet. The key is to increase your calorie intake than normal
while you are bulking and decrease the daily calorie intake if you are in
calculated your daily calorie intake and the result shows that you should have
3000 calories per day. Now if you want to bulk up try taking 3100 calories in
the first week, 3200 in the second week and increase it by hundred every week.
Try to increase your weight by 1% every month to be in the safe side, never
over do the calorie intake to bulk up or else you will end up having more fat
than required an will have difficulty during the cutting phase.
want to go to cutting phase, the process is similar but now instead of
increasing the calorie intake by 100,
just decrease it by 100 every week. Obviously keep your protein amount
intact to build muscles and repair them.
avoid or limit during your diet
There are a
certain foods which will mess up your diet plan and you don’t want all your
hard work to go in vain, try to limit or completely avoid these things.
Alcohol reduces your ability to build muscles and repair them, also makes it
difficult for you to lose fat. So it is the best practise to avoid alcohol.
– Sugar gives you a lot of unwanted calories which will mess up your diet plan
especially if you are in the cutting phase, so limit added sugar and try to
avoid it if you are in the cutting phase.
foods – You will definitely have to sacrifice you KFC meals if you want to
attain your dream physique. Deep fried foods not only have high amount of
calories but also hams your digestion, and you don’t want an upset stomach
during your diet which will result you to not having your required food for
include in your diet
foods that will provide maximum amount of protein and carbs in your diet.
- Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison,
chicken breast, salmon, tilapia and cod.
- Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
- Grains: Bread, cereal, crackers, oatmeal, quinoa,
popcorn and rice.
- Fruits: Oranges, apples, bananas, grapes, pears, peaches,
watermelon and berries.
- Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
- Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green
beans, cucumber, zucchini, asparagus, peppers and mushrooms.
- Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
- Beans and legumes: Chickpeas, lentils, kidney beans, black beans and
- Oils: Olive oil, flaxseed oil and avocado oil.
- Whey protein: Consuming whey protein powder is an easy and
convenient way to increase your protein intake.
- Creatine: Creatine provides your muscles with
the energy needed to perform an additional rep or two. While there are
many brands of creatine, look for creatine monohydrate as it’s the most
- Caffeine: Caffeine decreases fatigue and allows you to work harder.
It’s found in pre-workout supplements, coffee or tea
A multi-vitamin and mineral
supplement may be helpful if you’re limiting your calorie intake in an effort
to reduce body fat during your cutting phase.
Sample diet for a week
The diets of bodybuilders are commonly described as restrictive,
repetitive and boring.
Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, which can lead to an inadequate intake of essential minerals and vitamins.
For this reason, it’s important to incorporate variety into your
diet to ensure your nutritional needs are being met — especially during a
cutting phase when you eat limited calories.
Each meal and snack should contain 20–30 grams of protein to optimally support muscle building.
When you’re in a bulking phase, your food intake will be much
higher than when you’re in a cutting phase.
You can enjoy the same foods in the cutting phase that you would
when bulking — just in smaller portions.
Here is a sample one-week bodybuilding menu:
- Breakfast: Scrambled eggs with mushrooms and oatmeal.
- Snack: Low-fat cottage cheese with blueberries.
- Lunch: Venison burger, white rice and broccoli.
- Snack: Protein shake and a banana.
- Dinner: Salmon, quinoa and asparagus.
- Breakfast: Protein pancakes with light-syrup, peanut butter
- Snack: Hard-boiled eggs and an apple.
- Lunch: Sirloin steak, sweet potato and spinach salad with
- Snack: Protein shake and walnuts.
- Dinner: Ground turkey and marinara sauce over pasta.
- Breakfast: Chicken sausage with egg and roasted potatoes.
- Snack: Greek yogurt and almonds.
- Lunch: Turkey breast, basmati rice and mushrooms.
- Snack: Protein shake and grapes.
- Dinner: Mackerel, brown rice and salad leaves with vinaigrette.
- Breakfast: Ground turkey, egg, cheese and salsa in a
- Snack: Yogurt with granola.
- Lunch: Chicken breast, baked potato, sour cream and broccoli.
- Snack: Protein shake and mixed berries.
- Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas
- Breakfast: Blueberries, strawberries and vanilla Greek
yogurt on overnight oats.
- Snack: Jerky and mixed nuts.
- Lunch: Tilapia fillets with lime juice, black and pinto beans
and seasonal veggies.
- Snack: Protein shake and watermelon.
- Dinner: Ground beef with corn, brown rice, green peas and green
- Breakfast: Ground turkey and egg with corn, bell peppers,
cheese and salsa.
- Snack: Can of tuna with crackers.
- Lunch: Tilapia fillet, potato wedges and bell peppers.
- Snack: Protein shake and pear.
- Dinner: Diced beef with rice, black beans, bell peppers, cheese
and pico de gallo.
- Breakfast: Eggs sunny-side up and avocado toast.
- Snack: Protein balls and almond butter.
- Lunch: Pork tenderloin slices with roasted garlic potatoes and
- Snack: Protein shake and strawberries.
- Dinner: Turkey meatballs, marinara sauce and parmesan cheese
Conclusion to beginner’s diet for bodybuilding
The above mentioned diet is not compulsory; you can have any
kind of food to reach your diet goals. Just remember to maintain the calorie
and do not over do any particular food. Eat enough fiber and have enough water throughout
the day to keep your internal organs healthy.