The Benefits of Meal Prep
If Sammy was going to go ahead with the diet shown in the example, and eat grams of carbohydrates per day, then he would have to also include other foods in his diet that are carbohydrate-rich. Thanks for the comment, Tahir. If you count macros , meal prep will ensure you reach your nutrition requirements. Bagel multi-grain, topped with 2 tbsp reduced cream cheese and 4 oz smoked salmon. Christopher Mohr Christopher R. This message applies to anyone else who may not have received the ebook after signing up. I like mason jar meals because they are durable, leak proof and easy to clean.
10 Step Bodybuilding Diet Action Plan
Waffles Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake. Tuna Sandwich 2 slices grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato.
Sandwich 2 slices grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard. Burger Patty homemade, on a whole-wheat bun. Sauté eggs and add to 4 whole wheat tortillas; top with salsa. Sandwich 3 slices whole grain bread, 3 tbsp peanut butter, 2 bananas. Top each slice bread with 1 tbsp peanut butter, slice banana place between bread. Pasta whole-wheat, with 1 cup favorite marina sauce, mixed with steamed broccoli.
Meal Replacement Shake With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. I'll use the hypothetical example of Sammy Smalls a guy trying to gain weight to give a context for creating a muscle building diet plan that minimizes fat gain. I'll also use the example of Freddy Fatts a guy trying to lose weight for explaining how to design a weight loss diet plan that minimizes muscle loss. I'll go over each step in detail, but here are all ten steps at a glance:.
Avoid wasting time and energy with any fad diet tactics or advanced techniques that you might find elsewhere. All you need is right here — the bodybuilding diet fundamentals that drive results.
Before diving into the ten steps, I'm going to explain why a good bodybuilding diet is important and what important nutrition concepts you must know. I'm going to make sure you understand a few simple nutrition concepts before we get to explaining each of the ten bodybuilding diet steps. You'll learn about calories, macronutrients, and how they are related. I have also provided an example see table below of how to convert macronutrients into calories, which is essential to creating and understanding your diet.
When it comes to putting your diet into practice, you must be able to read and understand the nutrition facts on the back of the food packaging. Otherwise, you can't keep track of calories and macronutrients — the most critical aspect of an effective and productive bodybuilding diet plan. Finally, we're ready to move on to the good part — creating your personalized bodybuilding diet plan and getting you on your way to real results!
Your long-term goal is probably something along the lines of being bigger, stronger, and leaner. But for now, you must choose a short-term goal. Start with one of the following bodybuilding diet types:.
There's great news if you are a beginner and deciding between bulking and cutting for your bodybuilding diet: This phenomenon allows beginning lifters to see rapid progress. In addition to overall faster results, you can also observe fat loss while gaining muscle if you choose to bulk. Likewise, you experience some muscle gain while burning fat if you choose to cut.
This only lasts for a few months, so be sure to take advantage of the situation like a man with an almanac and a time machine! Still Deciding to Bulk or Cut? Not sure which route to take? The easiest way to decide is by looking in the mirror and going with your gut feeling. Would you rather get bigger and more muscular or get more shredded first?
These are just recommendations - Do what you feel most comfortable with. Maintenance level refers to how many calories you eat and burn per day. The starting point for any bodybuilding diet plan is to find out how many calories you must eat per day. This will depend on whether your short-term goal involves bulking or cutting. The following statements demonstrate the basic concept behind calorie requirements.
Bulking and Cutting Calories. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight. The above equations work very well for the majority of people. However, different body types can make a difference if you're on one extreme or another.
Meet Sammy Smalls, an aspiring gym rat. Sammy wants to gain muscle mass and get strong. Right now he tips the scale at a meager lbs. 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. The more you eat it, the less you enjoy it. The Law of Familiarity. Buy all the foods you need for the week.
Lunch and Dinner for a 5 day work week. This is a good place to start to get the hang of meal prep without being overwhelmed. Cooking removes fat and moisture.
Go heavy on the veggies to be safe. They help fill you up because you can eat a lot without adding too many calories. I eat grams of vegetables per meal.
Sounds like a lot. Veggies contain a lot of water so buy closer to 10 pounds total. Pots, pans, utensils, etc. Not having the right tools for any job is infuriating. Pick and chose what makes sense for you. Steam Pot — for steamed veggies like broccoli and cauliflower. Meal prepping a ton of food with small tools is frustrating. I use two large frying pans when meal prepping. Double duty, baby, means I cook twice the amount of food fast.
Oh, get the cover. It keeps splatter contained. Baking tray — for cooking vegetables like asparagus and chopped potato in the oven. KitchenAid Crock-Pot — Crock pots are awesome.
Easy to cook huge amount of food and super easy to clean. Full disclosure I work for the company that owns Kitchen Aid. Digital Food Scale — Super important. Weigh out your food if you want to take your weight loss to the next level.
Pyrex 3-cup glass containers — for breakfast and snacks. Rubbermaid Food Storage Containers — Get rectangle storage pins. It makes storage way easier. To start meal prepping all you need is ingredients to cook meals and storage containers for your cooked meals. This gives me lunch and dinner Monday-Friday.
I also eat 2snacks or small meals throughout the day. I buy large 10 chicken breasts, vegetables and stuff to make salad. Cook everything you can all at once to save time: And you should aim for 1 gram of protein per pound of desired body weight.
Then I add vegetables like broccoli, asparagus, beans and salad to each meal as well to provide fiber, for gut health, and essential vitamins and minerals. I encourage you to do the same. Chop up the peppers, onion and broccoli and place in a big frying pan, pre- heated, with melted real butter or olive oil. I like mine al dente so they have a crunch to them, not all limp and stringy which happens when overcooked.
Cut chicken into chunks and toss in the veggies. Add seasoning or stir fry sauce for extra flavor. Potatoes are a great source of carbohydrates and have a wealth of other nutrients that are good for you. The sweet potatoes you can cook whole or chopped.