Workout

Diet plan for beginners. Proper nutrition and food for your muscle growth. Video: how to eat right for weight gain and fat burning

Calmly! No need to run to the store to buy shopping bags with groceries. If you have just decided to take care of your “body”, then you definitely shouldn’t get excited, but you should understand that the effectiveness of bodybuilding will be reflected not only in the amount of food eaten. Well, how then?

This is worth talking about in more detail. You must understand that it is important not only to talk, but also to plan. Therefore, let's talk about the planned and conscious nutrition of a beginner bodybuilder.

Nutrition for a bodybuilder

The first 5-6 weeks of training are especially important. For this period, it is worth abandoning confectionery, smoked products - especially sausages. Baton, rolls washed down with Coca-Cola or separately are strictly prohibited. And even more so, you should avoid semi-finished products: pancakes, soups, cutlets in bags - this, of course, is fast, but inefficient.

For a bodybuilder, balance at this stage as follows. Fish and seafood are number 1 in the diet and number 1 of the products on the path to the success of the "green" bodybuilder. Lean meat (sorry, but it is better to refuse seasonings), eggs, dairy products, poultry, legumes - this is an approximate list of beginner foods in the first period of training. But this is far from a definitive list. Gradually.

It is important to understand that the desire for the next simple formula should lead to the intended “pumped” goal! And the formula is simple: get 1.5 grams of protein per kilogram of body weight daily and preferably in the first three months.

Nutrition for a novice bodybuilder is also cereals (except for semolina), muesli - cereals with cereals, raisins, nuts and other tasty usefulness. Vegetables and fruits, of course. Potatoes should not be eaten, as many people like - fried. Best baked.

It is worth abstaining or minimizing the consumption of juices. Let it be written at least ten times on the package that it is 100% natural - it still has a lot of sugar in it.

And remember - no nutritional supplements during the first three months. You can’t call it nutrition, but you really need to understand that by adhering to a clear nutrition structure, you can achieve success as soon as possible and not harm the body. The only thing that can be supplemented is vitamin-mineral complexes, but as such it is difficult to call them an additive, they are more conducive to maintaining and strengthening immunity.

Oh yes, I completely forgot! ! Mixed, for example, with cottage cheese, they will give a lot of benefits to both the body as a whole and muscle mass. But do not get carried away with nuts, do not make them key in the diet - it is fraught with indigestion, and a walnut causes a rash or inflammation of the tonsils.

The pitching is dried mainly before the competition, so that the muscular relief looks more spectacular.

A gym without proper nutrition will not give the desired effect. Rational nutrition is one of the components involved in building a beautiful body, helps build muscle mass and does not allow you to put off extra pounds.

The pitching before and after drying is really very different. After drying, the biceps, triceps are drawn much more clearly, the press cubes on the stomach are more noticeable, because the drying diet burns fat under the skin. The skin is tighter to the muscles, revealing the reliefs of pitching in all its glory. By the way, to find out how much fat you need to "dry" the pitching, you can use the online calculator and calculate what is currently available. Then check the table and find out what percentage of body fat is acceptable for a male or female bodybuilder.

Grocery list

The essence of nutrition for building a beautiful body: more proteins and carbohydrates. Protein is the building block for muscles. Protein supplies the body with nitrogen, it accumulates in the muscles and allows them to fully recover. Carbohydrates provide energy and are involved in protein synthesis.

Under the ban are semi-finished products, fatty, spicy and salty foods, sugar and flour products.

The list of favorite foods for musclemen that contain a large amount of protein and carbohydrates and help build mass includes:

Kashi -,;
- a source of carbohydrates and vegetable proteins;
- the optimal amount is 2-5 pieces per day, yolks can be up to 10 pieces;
Chicken breast and chicken fillet - a source of proteins, it is better to cook boiled;
Oatmeal - a source of slow carbohydrates, will provide the body with energy for 3-4 hours, also contains vegetable protein;
Pasta - the record holder for 200 calories per serving;
Seafood, fish (especially fatty varieties);
low-fat varieties;
Milk, cottage cheese and fat-free;
Apricots or dried apricots are a healthy heart of a bodybuilder, they contain potassium, beta-carotene, vitamin C;
Lean veal or beef, better in the form of meatballs and steam. In addition to protein, meat contains vitamins B12 and B6, and other trace elements;
Sweet potato (sweet potato) - contains beta-carotene, potassium and vitamins C and B6;
Yogurt - contains calcium, improves digestion;
Tuna is a source of protein,;
- these are light carbohydrates, potassium, vitamin C. They will quickly raise blood sugar levels;
Kiwi - contains a large amount of vitamin C, potassium;
Orange juice - carbohydrates, vitamin C, carotenoids, potassium and folic acid. Juice will help to instantly increase blood sugar levels;
Blueberries - the strongest antioxidant, contain potassium, zinc, magnesium, vitamin C - will help the bodybuilder maintain vision;
Nuts - no more than 30 grams of any kind, since in addition to a large amount of protein, they also contain fats;
Water - a training bodybuilder needs about 3.5 liters of water per day to absorb proteins and carbohydrates, and replenish fluid losses in the body during physical exertion.

Menu for every day

For example, here is an approximate menu for a professional and a beginner to build for 5 days.

Breakfasts:

1 day: oatmeal porridge 100 grams, with fruit, 2 boiled eggs;
Day 2: porridge 3 cereals 100 grams, a sandwich with cheese and ham, a glass of low-fat milk;
Day 3: Rice porridge 150 grams, banana, a glass of 1% kefir;
Day 4: Buckwheat porridge 150 grams with chicken fillet, cottage cheese 100 grams, orange juice;
Day 5: buckwheat porridge 100 grams, Omelette of 5 proteins, apricot compote.

Day 1: 300 grams of fish with 200 grams of rice, orange juice;
Day 2: Chicken breast, 200 grams, pepper and tomato salad dressed with mustard and vinegar, dried fruit compote;
Day 3: Oatmeal, a piece of boiled veal, a glass of low-fat yogurt;
Day 4: boiled potatoes, beef steam cutlets, 1% kefir;
Day 5: Pasta with minced meat (“navy”), grapefruit juice.

1 day: chicken fillet, rice;
Day 2: oatmeal and beef meatballs, low-fat kefir;
Day 3: pasta, chicken breast, orange juice;
Day 4: boiled fish (fatty varieties), rice, 1% kefir;
Day 5: boiled potatoes, beef cutlets, apricot compote.

Remember that the nutrition of the pitching should not be 3 times a day, but 5-6 times a day, but due to our busyness, it is not always possible to find time for food. In this case, snacks will help out, for them you also need to choose products that help in gaining muscle mass.

Snacks: apples, yogurt, protein shake, tuna salad, low-fat cottage cheese, 1% kefir, a glass of low-fat milk, yogurt, pizza, nuts, bananas.

Dish recipes

The Champion Shake is good in place of food. Mix in a blender: 500 grams of 1% kefir, 2 tablespoons of oatmeal, 1 banana, 100 grams of low-fat cottage cheese
Salad "Kachok". Lettuce leaves and canned tuna seasoned with vinegar.
Porridge "Explosion". Add protein powder and 3 egg whites to oatmeal.
Drink "Give protein and carbohydrates!". Mix protein, milk, fruit in a blender.
"Bodybuilder Chicken". Soak the chicken in garlic and spices for several hours. Bake in foil in the oven or air fryer.
Roast veal. 500 grams of veal (for 2 servings) salt, pepper, fry, add onion and garlic, add 1 glass of water, seasoning, simmer until tender.
Rolls with cottage cheese and ham. Mix cottage cheese with garlic and onion. Lubricate the pieces of ham and roll into rolls.

Fish soup "Bachelor"

For 1 liter of water:

2 cans of canned fish in own juice
1 liter of water;
1 onion;
3 bay leaves;
A bunch of dill;
Salt and pepper.

Put mashed canned food, onion, spices, bay leaf into boiling water. Boil 5 minutes.

fish cakes

For 3 servings:

500 grams of cod or other fish
100 g crab sticks or meat
Bulb;
Egg;
100 ml of milk;
Salt pepper.

Cod, crab meat, onion scroll in a meat grinder. Add an egg, mix, make cutlets, steam.

For a fast metabolism, fractional nutrition is necessary: in small portions 5-6 times a day or every 2-3 hours. This type of diet results in rapid muscle growth. The principles of separate nutrition should also be followed in the diet of jocks for a better metabolism of the food eaten. You can’t eat fats and carbohydrates together, with the exception of dishes such as fried potatoes, pasta, seasoned, cheese buns, etc. Drinking alcohol is undesirable or its amount should be minimal, as it contains sugar.

To build muscle, diet must be combined with exercise. you need to eat slow carbohydrates (oatmeal, brown bread, vegetables, cereals), and fast carbohydrates (pastries, chocolate, white bread, bananas, jam, honey, raisins).

We recommend keeping track of your calorie intake. For muscle growth, you need to eat 500 calories more calories per day than you burn. The optimal amount of carbohydrates per day is 4.5 grams per kilogram of body weight. A safe amount of fat is 15-20% of the total calorie intake per day. The main and most useful types of cooking for pitching: baking, boiling, stewing.

Nutrition has a direct impact on the metabolism in the human body. Metabolism depends on how much food a person consumes and what kind of food. The general physical and psychological state of the person himself, the level of essential substances of the body, as well as the level of intelligence depend on this. No less important is the choice of nutrition in bodybuilding, since it is necessary to build muscle mass, and for this you need nutrients, and in sufficient quantities. Therefore, it is impossible to make a mistake in nutrition, otherwise the result of everyday training may not be seen.

Not the right approach to nutrition can negatively affect the results of training, or simply put, all the work will be in vain. This issue must be seriously addressed at the initial stage of bodybuilding. For this, detailed nutrition schemes have been developed that take into account the specifics of this sport: building muscle volumes. This proposed plan is devoid of the mistakes that are inherent in beginner athletes. At the same time, novice bodybuilders often ask questions that already have ready-made answers, since bodybuilding has been around for a long time, although it has its own specifics.

The usual diet that most people use, which is breakfast, lunch and dinner, is not suitable for bodybuilders. Since the breaks between meals are quite long, athletes have time to become very hungry during this time, since their metabolic processes go through much faster. The feeling of hunger causes the athlete's body to feed on energy reserves that are always in the athlete's body.

At these moments, the body begins to secrete the hormone cortisol, which begins to burn muscles, in the face of a declining energy potential of the body.

In addition, he begins to burn carbohydrates stored in the liver and muscles, and this cannot be allowed, as the muscle mass is lost, which the athlete is trying to build up in training. The level of glycogen also decreases, which is an indicator of readiness for the next workout. The higher the level of glycogen in the liver and muscles, the greater the endurance of the athlete and the greater his performance. In this case, the athlete needs to eat about 6 times a day, but in smaller portions. By reducing the time between meals, the athlete's body is constantly fed with glucose, which comes from the intestines. At the same time, the body does not touch the glucose reserves and does not produce cortisol. But this is just one plus from this approach to the nutrition of athletes.

Eating according to this scheme accelerates the metabolic process, which also leads to accelerated muscle growth. There is another, very important plus of frequent nutrition: amino acids constantly feed the muscles, ensuring their growth. The constant presence of amino acids in the blood makes the athlete's body more resistant to various negative external factors. Naturally, stable immunity contributes to more effective and high-quality training.

What is the right diet for gaining muscle mass?

The term “proper nutrition” for an athlete means eating only those foods that contribute to the growth of muscle tissue. But the rest of the products that are of little use, it is better to exclude from the diet. Such products include carbonated drinks, sweet foods, muffins, as well as harmful, fatty and fried foods. By proper nutrition, as a rule, they mean nutrition from natural ingredients. Bodybuilders mainly eat products from the markets, where they purchase fresh meat, fish, herbs, vegetables and fruits.

Food purchased in the markets is really healthy, because it has not been subjected to special treatments that deprive the food of vitamins and microelements. In addition, they do not fry food, but steam, grill, etc., without adding animal fats.

Of course, you can visit McDonald's, but it is not advisable to eat food cooked in it, especially if you are overweight. For lean athletes, you can replace one meal at McDonald's out of six possible. If you eat a couple of hamburgers, you can replenish the body with 25 g of protein and 66 g of carbohydrates. The indicator is not bad, but it is better to refuse to use fried potatoes, cocktails, ice cream and pies, since it will not bring anything good except harm.

How much protein should be consumed per day?

Protein is the building block without which it is impossible to build muscle. Many people think that protein accelerates muscle growth. Hormones such as testosterone, growth hormone and insulin are responsible for building muscle mass. But this is provided that there is a sufficient amount of protein in the body. If the body feels its lack, then muscle building will stop. Protein is taken at 2 grams per kilogram of an athlete's weight. Gradually, the rate can be raised to 2.5 grams. With a weight of about 90 kg, you need to consume about 200 grams of protein per day, if not more. This amount is best distributed over 6 meals.

What is the best protein?

Many athletes consume whey protein, as it is absorbed faster by the body. Whey protein also contains leucine, isoleucine and valine, which are considered the main components that provide the necessary growth of muscle tissue. Take this product half an hour before training, as well as after it.

What is the concept of "good" fats

Fats are considered the main source of replenishment of the human body with energy, so you should not be afraid of them. One gram of fat contains up to 9 calories, which is twice as much as carbohydrates. It is generally accepted, especially in recent times, that good fats are vegetable fats, and bad ones are animal fats. In fact, this is not the case, since a person also needs animal fats, since they serve as a source for the secretion of testosterone and other equally important hormones.

As a rule, vegetarians have low muscle tone and low sexual activity. This is due to the lack of testosterone in their body, associated with the exclusion of food of animal origin from the diet. Basically, fats do not harm the human body if a person consumes them in moderation. For the normal growth of the useful mass of a bodybuilder, he needs to consume food of both plant and animal origin. In addition, he needs to consume fish oil containing fatty acids of the Omega 3 family, but not more than 30% of the total daily diet.

What should you eat before a workout?

Bodybuilding classes require a mandatory meal before training. Somewhere 1.5-2 hours before it starts, you just need to eat. You can eat chicken, beef or fish with boiled potatoes, rice or oatmeal. Half an hour before training, a cocktail containing whey protein (20 g) and carbohydrates (40 g) is drunk. This approach to nutrition will allow you to more effectively train and increase muscle volume.

What should be consumed after a workout?

Equally important, after training, immediately drink a shake of 20-40 g of whey protein and 40-100 g of carbohydrates. Such a cocktail is called a gainer. Somewhere in half an hour, the body will need carbohydrates, which are absorbed quickly enough. It can be white bread or mashed potatoes. Moreover, you should not postpone the intake of proteins and carbohydrates, since their absence will provoke the secretion of cortisol, which is not at all desirable.

Should I drink water and how much?

Since the human body mainly consists of water, without it, no processes take place in the body, including muscle growth, since fluid is also needed to build them. Often, dehydration of the body is hidden. To find out, you need to drink 3 cups of water and monitor your condition. If everything is in order, then in half an hour you will have to go to the toilet. Otherwise, you should think about it, since the absence of the urge to go to the toilet indicates the presence of the disease. 3.5 liters of fluid per day for a bodybuilder is the norm.

As a rule, the liquid allows you to flush out toxins from the body in time, as well as nourish muscle tissue. When an athlete feels thirsty, it must be quenched in excess. If you drink 1 glass and the feeling of thirst disappears, then it is better to drink 2 glasses next time.

Is it possible to break a sports diet?

People who are on a diet always want to try something delicious, such as ice cream, pizza or sweet cake. There will be no problems if the athlete has a lean physique. For such athletes, once a week, it is permissible to violate the proper diet. If an athlete is already struggling with his excess weight every day, then it is permissible for him to violate the regimen only 1 time per day. In other words, out of 6 meals, one meal may be unhealthy, but the other 5 should consist entirely of healthy foods. At the same time, you need to try to eat less in order to invest in a daily calorie intake.

Not only beginners, but also professionals can not immediately find the right nutrition for a bodybuilder to achieve great shape. Below are the fundamental principles of menu building in bodybuilding that will take you to the level of a professional.

Those who want to build muscle, lose fat or stay in shape will need a special nutrition strategy, which will depend on the chosen goal. We have drawn up rough plans and a bodybuilder's diet corresponding to each of the three tasks. We will also indicate the norms of consumption of calories, carbohydrates, proteins and fats, which you should strive for daily.

Stock up on our list to enjoy tasty and nutritious home-cooked food all year round. We will additionally offer examples of recipes with product substitution options to diversify your pumping menu for the entire preparation period. So, before you is a convenient universal guide to the types of food and the method of its preparation, so as not to raise questions.

The composition of the menu is determined by the goals and schedule of strength training, we advise you to first find out for the correct selection of products. Meals from our plan fall into two categories: including and not including starchy carbohydrates.

Pre- and post-workout meals should be rich in starchy carbohydrates but low in fat. It will make you stronger and provide you with energy for muscle growth. Proper nutrition for bodybuilders who train to gain mass should include more of these foods in their daily diet. Between workouts, limit starchy carbs and focus on fats. This will speed up your fat burning process.

Food sources of starchy carbohydrates for compiling a bodybuilder's menu:

Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
Protein foods: protein powder, egg white, whole eggs (dosed), lean meats, white fish, Greek yogurt
Fruit and vegetable and legumes: exotic fruits, green or fibrous vegetables, legumes
Vegetable oil: use sparingly, a teaspoon instead of a tablespoon

Starch-free food is prepared from:

Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality.
Fruits and vegetables and legumes: berries, green or fibrous vegetables, beans (in small quantities)
Vegetable oils or fats: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, fatty cheeses.

Note: A “post-workout snack” refers to a shake or meal that is rich in fast-digesting carbohydrates.

5 basic principles of nutrition in bodybuilding

Six meals a day: Fortify your body with daily frequent but small meals and snacks to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
Reduce your intake of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with heavily processed foods that should not be consumed. Cross out this high-calorie and unhealthy food from your menu, and your chances of fulfilling your New Year's resolution will increase significantly.
Keep track of your water balance: Drinking water and low-calorie drinks will allow you to train more efficiently in the gym. Stay away from sugary drinks that can increase your waistline by a couple of centimeters, and inhibit the protective antioxidant functions of the body.
Healthy carbs: They can be starchy (fast-acting, like rice, bread, and pasta), which cause a spike in blood sugar levels, and non-starchy, found in fruits, vegetables, and whole grains. They contain more fiber, and they contribute to a gradual increase in insulin. There are often no problems with non-starchy carbohydrates. You can freely enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Use them either in the morning on an empty stomach, or the first thing after the end of the training. Then the probability that the body will use them to replenish the energy reserve is much higher.
Pure protein: Regularly fuel your body with doses of protein at intervals of a couple of hours. So you stimulate intense muscle growth and the production of fat-burning hormones. Optimal sources of protein include lean beef, chicken, fish, dietary dairy, and soy. While whole foods should always be preferred, quality protein powders are a great addition to your menu, allowing you to reach your daily protein intake. Take a serving of whey protein 1-2 times between meals. Also use slow-digesting casein protein to help build muscle during the night.

Diet for a beginner

Norm: 2500 kcal, 218 g carbohydrates, 218 g protein, 83 g fat

If you want to improve your form and become more energetic in training, this option will be the best. It restricts dietary carbohydrates, and sets a high level of protein intake. It focuses on foods with antioxidant properties that can improve the condition of blood vessels and prevent inflammation - these two factors activate the aging process of cells.

Meal Schedule

Meal 2: Low/No Carbs
Meal 3: Low/No Carbs

Dish1

Greek yogurt - one and a half cups (tbsp.)
Raspberries - 1/2 tbsp.
Muesli (vanilla, almond, or without fillers) - 1/3 tbsp.
Eggs (source of Omega-3) - 3

Dish2: Double Chocolate Cherry Smoothie

Protein Powder (Chocolate Flavored) - 2 Servings
Coconut milk - 1/4 tbsp.
Cherries - 3/4 tbsp.
Flax seeds - 1 tablespoon (tbsp.)
Cocoa powder - 1 tbsp. l.
Ice - 3-4 pieces
Water - 2-3 tbsp.

Dish3: Burger with lettuce

Salad - 2 sheets
Ground beef (fat content 5%) - 227 g
Tomatoes - 2 rings
Red onion - 2 slices
Ketchup - 1 tbsp. l.
Mayonnaise (canola) - 1 tbsp. l.
String beans - 3 tbsp.

Dish4: Post-Workout Snack

Protein bars (recovery drink) - 1 serving

Dish5: Shrimp with Spinach Salad and Brown Rice Garnish

Shrimp - 170 g
Brown rice - 1/4 tbsp.
Spinach - 4 tbsp.
Feta cheese - 1/4 cup
Half paprika
Olive oil (Extra virgin) - 2 tbsp. l.

Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
Instead of muesli: 1/3 tbsp. oatmeal or oatmeal flakes, 3/4 tbsp. cereal Fiber One or 2/3 tbsp. organic cereal
Coconut milk alternative: 2 tbsp. l. chopped walnuts
Cherry is replaced: 1 tbsp. blackberries

Nutrition for bodybuilders to gain muscle mass

This mass-gaining diet is perfect for lean men who want to build muscle while training in the gym.

Norm: approximately 3000 kcal, 300 g of carbohydrates, 225 g of proteins, 100 g of fat

Building new muscle fibers requires a high-calorie, high-carbohydrate diet. Keep in mind that a mass-gaining nutrition program does not mean the immense eating of everything that catches your eye. Quite the opposite, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after the training.

Please note that this meal plan is suitable for those who visit the gym in the afternoon. If you work out in the morning, swapping out your meals is enough to make starchy foods fall in between your pre- and post-workout snacks. Next, avoid starchy carbohydrates throughout the day.

Meal Schedule

Meal 1: Starchy Carbohydrate
Meal 2: Low/No Carbs
Meal 3: Low/No Carbs
Meal 4: (Post Workout Snack) Starchy Carb
Meal 5: Starchy Carbohydrate
Meal 6: Starchy Carbohydrate

Dish1: Scrambled eggs with cheese and shallots

Eggs (source of Omega-3) - 3
Egg whites - 4
Cheese (cheddar) - 1/4 cup
Shallots - 2
Ezekiel bread - 2 pieces
Apples - 1

Dish2: Almond Blueberry Smoothie

Protein Powder (Vanilla Flavored) - 2 Servings
Blueberries - 1 tbsp.
Almonds - 28 g
Almond milk - 1 tbsp.
Water - 1 tbsp.
Ice - 3-4 pieces

Dish3: Steak with tomato and bean salad

Steak (grilled flank steak) - 170 g
Tomatoes - 1
Half a cucumber (chopped)
Chickpeas - 1 tbsp.
Olive oil - 1 tbsp. l.

Dish4: Post-Workout Snack

Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Chicken with Quinoa Salad

Chicken - 170 g
Quinoa - 1/3 cup
Walnuts - 2 tbsp. l.
Raisins - 2 tbsp. l.

Meal 6: White Fish with Yam and Parmesan

Tilapia - 170 g
Parmesan cheese - 2 tbsp. l.
Yams - 2 (medium size)
Butter - 1 tbsp. l.
Broccoli - 1 tbsp.

Egg white substitutes: 2 slices of turkey bacon, 2 small chicken sausages, 2 slices of Canadian bacon, or 1/4 cup. canned salmon
Shallots can be replaced: 2 tbsp. l. salsa, 1/4 cup chopped onion, or 2 tbsp. l. crushed sundried tomatoes.
Alternative to blueberries: 3/4 cup frozen mango
Instead of chicken fillet: 170 g pork tenderloin, 141 g buffalo ribeye, 141 g beef upper thigh flesh
Quinoa equivalent: 1/3 cup couscous, 1/4 tbsp. brown or black rice
Tilapia replacement: 141g tuna steak, 198g cod, 170g shrimp
Yams are replaced: 1/3 tbsp. amaranth, wheat or pearl barley

Fat burning diet

Norm: 2000 kcal, 150 g carbohydrates, 150 g protein, 88 g fat

You can speed up fat burning by reducing the intake of starchy carbohydrates. You can eat them once - immediately after the end of strength training. This diet option focuses on leafy greens and vegetables, a convenient way to reduce calories and cut carbohydrates. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates for energy production (a clever trick from the pros to break down fat instead of muscle).

Meal Schedule

Meal 1: Low/No Carbs
Meal 2: Low/No Carbs
Meal 3: Low/No Carbs
Meal 4: (Post Workout Snack) Starchy Carb
Meal 5: Starchy Carbohydrate

Meal 1: Spinach Omelet

Eggs - 3
Cheese (Pepper Jack) - 1 slice
Spinach (baby) - 1 tbsp.
Peaches - 1

Meal 2: Hazelnut Chocolate Shake

Protein Powder (Chocolate Flavored) - 1 Serving
Chocolate milk - 2 tbsp.
Peanut butter - 2 tbsp. l.
Chia seeds - 1 tbsp. l.
Ice - 2-3 pieces

Dish 2 (analogue): Creamy strawberry smoothie

Protein Powder (Vanilla Flavored) - 1 Serving
Flax seeds - 1 tbsp. l.
Strawberries - 6
Yogurt - 3/4 tbsp.

Meal 3: Grilled steak with tomato and avocado salad

Steak (from the pulp of the upper part of the beef thigh) - 113 g
half an avocado
Tomatoes - 1

Meal 4: Post-Workout Snack

Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Flaxseed Paste with Hearty Sauce

Chicken (chicken breast fillet cubes) - 85 g
Whole grain flaxseed paste - 28 g
Mushrooms (sliced) - 1 tbsp.
Broccoli flowers - 2 tbsp.
Marinara sauce - 1/2 tbsp.
Olive oil (Extra virgin) - 1 tbsp. l.

Salad Recipe #1: 3 tbsp. mix of cabbage and broccoli and 2 tbsp. l. salad dressings
Salad Recipe #2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. extra virgin olive oil.
Chicken replacement: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini, or 1 cream tomato
Broccoli analogue: 2 tbsp. shredded eggplant, 1 paprika or pumpkin, 1 carrot with a stalk of celery.

In conclusion, we also recall that nutrition in bodybuilding is not universal for athletes, and even more so it will not be the same for athletes with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times in the process of training and achieving goals. The diet must constantly adapt to the changing needs and capabilities of the body. In the early stages, muscles grow well, and fat is actively consumed as an energy source.

But the longer you train, the more difficult it will be to gain each additional kilogram of muscle, and your body will require more energy, which requires an increase in calorie intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins in order not to swim in fat.

July 17th, 2015

Remember, we considered and what it can lead to in principle? But for example, have you ever wondered how these pumped-up guys manage to build up such a mass? Of course, you yourself know that training is the main thing. But nutrition is no less important. What do they eat, why do muscles grow by leaps and bounds? :)

Of course, many of them have their own secrets, but the set of products for all is approximately the same.

True:)

Buckwheat is rich in amino acids that promote muscle growth. It also contains substances that improve the circulatory system. Since the cardiovascular system of jocks is working for wear and tear, then a couple of times a week you need to eat buckwheat porridge.

Eggs are high in protein, well, everyone knows that. They also contain vitamin D, which is necessary for maintaining the tone of muscle ligaments. But don't overdo it. According to doctors, it is undesirable to eat more than 10 eggs a week.

Any jock knows: cottage cheese is the best food for mass. Therefore, they eat cottage cheese half an hour before training or in the first half hour after it. This is the number 1 product in terms of protein and carbohydrate content.

Beef contains a large amount of amino acids! It also contains a lot of creatine, which is able to increase muscle mass and reduce fat. It will also increase endurance in training.

Pasta - perfectly replenish the strength of the jocks after a workout. Those are carbohydrates! So by adding some lean meat and vegetable sauce, you will have a great dish for pep.

Many bodybuilders advise eating a can of tuna after a workout - this is a great source of protein. Well, to somehow diversify the meat.
Pasta with tuna and egg :)

Chicken breasts are an excellent source of protein. And they contain almost no fat. They are the favorite food of jocks.
Chicken breasts mmm :)

In lentils - 26% protein and it is second only to soy and hemp, jocks know about this and eat it in large quantities.

Oatmeal is a "long-term carbohydrate". Those who want to gain weight know a lot about oatmeal :) It charges the body with energy for 3-3.5 hours. But to make it a truly killer dish, the jocks add protein to it, and sometimes egg whites.
Apples, oatmeal and a scoop of protein.

If you really want sweets, a jock can afford to eat custard marshmallow, consisting of applesauce, egg white and sugar. Calories and fat - minimum + protein.

Water is necessary for the body, because during training, the jock loses a lot of fluid, breathing and sweating. Lack of water can negatively affect muscle growth, as well as ruin athletic performance.

Of course, protein powder is the most convenient option for replenishing the body with protein without a single fat. Whey protein and casein are especially good. Soy is less digestible. By the way, many jocks add protein powder to various dishes, such as oatmeal. Various protein shakes are also popular.

It's no secret that Asians have been eating insects for a long time, they say their amino acid composition is better than that of meat. So the craftsmen have already released bars made from these same insects. In their composition, of course, there are other ingredients, and the taste of insects is carefully disguised.

Jocks replace regular potatoes with sweet potatoes. It contains a lot of beta-carotene, potassium, vitamins C and B6, dietary fiber.

Natural yogurt, enriched with special live cultures such as Lactobacillus bulgaricus or Streptococcus thermophilis, allows you to maintain an anabolic state for quite a long time by restoring normal microflora in the gastrointestinal tract. Also, natural yogurt improves protein absorption, which has a positive effect on the immune system.

One cup of low-fat yogurt has 156 calories, 13g protein, 17g. carbohydrates, 4 gr. fats, almost 500 mg calcium about 1 gr. each type of amino acid and more than 1 gr. glutamine.

Please note that eating yogurt immediately after a workout or before it is undesirable. And the rest of the time - please!

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