| Bodybuilding can be defined as the pursuit of lean | | | | complex carbs include potatoes, yams, bread, cereals, |
| muscle mass. The importance of a proper diet to | | | | grains, pasta and rice; simple carbs include most fruit |
| accomplish this goal cannot be understated. In fact, | | | | and veggie carbs which include most vegetables and |
| many experts argue that diet can account for up to | | | | leafy greens. |
| 90% of a person's success at building their body. | | | | Fats are also a necessity but should come from the |
| Fortunately, there is an easy-to-follow meal plan that | | | | following sources: extra virgin olive oil, flax seed oil, nuts |
| works like magic to burn fat and gain muscle. | | | | (almonds are best) and fish oil. The diet is very simple. |
| In this day and age of fad diets and trendy diets and | | | | For every meal, choose a portion from the protein |
| so on, it is important to note that bodybuilding involves | | | | group, the complex carb group and the veggie carb |
| a lifestyle. Regular, intense and goal-oriented training | | | | group. A good rule of thumb is that a serving size for |
| sessions combined with an intelligent approach to | | | | your protein and carbs should be about the size of |
| eating will promote the development of a muscular | | | | your fist. Have a serving of fats at 2-3 meals per day |
| physique that most trainees desire. What is required is | | | | and only have simple carbs first thing in the morning at |
| discipline, patience, persistence and consistency. All of | | | | breakfast and immediately following your workout. |
| these attributes are favourable and can lead one to | | | | Actually, it's critical to have a post workout shake with |
| success in not only physique goals, but also in personal | | | | whey protein and a simple carb like a banana. Bring it |
| and professional pursuits. | | | | to the gym with you and have it while the sweat is still |
| When an individual adopts bodybuilding as a lifestyle, | | | | on your body. |
| the physique improvements can be maintained over | | | | Now to fine tune this diet you can do this: if you are |
| the long term. A steady, consistent and daily approach | | | | trying to increase muscle mass and not worried too |
| will prevent the agony of short-term weight loss | | | | much about losing fat, eat as above. However, if you |
| followed by a quick regain of weight and the | | | | wish to accelerate fat burning, do not eat complex |
| accompanying depression and feeling of hopelessness. | | | | carbs at your last 2-3 meals of the day. Lean protein |
| Training and eating like a bodybuilder works, becomes | | | | (chicken breast or fish) and salads or chunky veggies |
| habit-forming and eventually gives one a real sense of | | | | (broccoli and asparagus are excellent choices) will do |
| satisfaction and accomplishment. | | | | the trick. |
| We like to adhere to the KISS (keep it simple, smart | | | | Let's take this one step further. Here is a magic |
| guy) principle when it comes to meal plans. So let's not | | | | formula for extreme lean muscle mass and fat burning. |
| going to get too technical. We're just going to lay it out | | | | For three days in a row, come hell or high water, only |
| for you. First of all, you should eat smaller meals, 5-6 | | | | eat complex carbs first thing in the morning (a serving |
| times per day, 2 ½ -3 hours apart. This will keep | | | | of oatmeal will do it) and immediately after your |
| your metabolism going and provide your muscles | | | | workout. On the fourth day, eat a ton of carbs. |
| (stimulated by short, intense workouts) fed with | | | | Actually cheat on this day. Eat whatever you want, |
| nutrients required for growth. These meals will consist | | | | but ensure that you eat sufficient protein and lots of |
| of protein, carbohydrates and fats. | | | | complex carbs. This is the time to eat pizza, pasta, |
| Proper protein intake will vary according to age, | | | | cake and so on. |
| gender, goals and so on. Generally speaking, each | | | | This three day off, one day on carbs has produced |
| meal should contain between 25-50 grams of protein. | | | | fantastic results in many bodybuilders. We like it |
| A rule of thumb is that a healthy male trying to | | | | because any cravings we can put off until our "carb" |
| promote lean muscle mass should ingest 1.5 grams of | | | | day (which isn't really that far off in the future) and |
| protein per pound of body weight. Therefore, if your | | | | then indulge at that time. The secret is to remain strict |
| body weight is 200 pounds, a daily intake of 300 | | | | on the low carb days. This takes planning, preparation |
| grams of protein (6 meals with 50 grams of protein | | | | and discipline. You can do it. Once you start to see the |
| each) would be required. The key is that if you are | | | | results you get from this carbohydrate manipulation, |
| training hard, you need protein. | | | | you will find it much easier to stick to it. |
| Sources for protein include lean meats, fish, egg whites, | | | | This meal plan should produce such dramatic results |
| low fat cottage cheese and whey protein. Avoid fatty | | | | so quickly that your friends will be asking you what |
| meats and try to grill your meats and do not fry them | | | | you are "on". The real secret is daily discipline. Take it |
| in fat. Remember to include a protein selection at each | | | | one day at a time. Eat right according to the principles |
| meal. | | | | outlined above, manipulate your cab intake and train |
| When discussing carbohydrates, it is vital to distinguish | | | | with intensity focusing on basic, heavy movements. |
| between the different types of carbs. For this | | | | This is the bodybuilding lifestyle. Engage in it and |
| discussion we will identify 3 different types of carbs: | | | | change your life, long-term and for the better. |