How to Create a Bodybuilding Diet

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How to Create a Bodybuilding Diet

A frequently asked question we get is how to create the correct diet for building

muscle. This article teaches you exactly how to do it.

Ok, so you want to get huge?! You get into the gym, pound weights till you have a big

red head, go home and thats it, you maybe think that all you have to do. Pump the

weights. If only it was that simple.

Nutrition plays a very large part of recovery and growth. Without both you wont put

muscle on. Bodybuilding diets are constantly changing due to the increase of your

muscle mass; if you put muscle on you have to eat more, if you lose muscle you need

to eat less. So how do you keep an eye on what is happening inside the body?

Well, you have two means that would work. The first is the good old scales that sit

gathering dust in the bathroom; you should monitor your weight to see if your goal to

put muscle on is causing an increase in bodyweight. If the scales show that weight arestaying the same or going down then its time to look at the diet and eat more. If the

weight is going up then is it muscle? or is the stomach getting bigger? If its the

stomach getting bigger then you are eating too much. But be cautious, you can expect

to put some bodyfat on when trying to put muscle on, but you want to monitor that the

dreaded fat isnt going on to much.

Another good method of checking which is going up, muscle or fat is to use a set of

body fat calipers. By using the calipers every two weeks that will show exactly what

is happening, if muscle is going down due to not eating enough then that will show

with the calipers and you will need to eat more. If the calipers show that bodyfat

percentage is going up then you need to eat less. All good gyms will have a set ofcalipers and as long as the same person does the measurements every time you should

be able to get a true reading as to what exactly is happening. Once you have obtained

the amount of total millimeters and your bodyweight, the chart that comes with the

calipers will show what bodyfat percentage you are. Now comes the clever bit. If you

take your bodyweight in pounds and times it by the bodyfat percentage then that will

come out with your total bodyfat. Then take this figure from the total bodyweight and

that will give you a figure for your fat free mass. The figure is not all muscle but

includes internal organs, bones etc. but just use the figure as muscle for our

calculations.

The two figures you have just worked out, the total bodyfat and fat free mass, shouldbe written down and kept. Then next time you have the measurements done you will

see if the bodyfat percentage has gone up. But more importantly has the total fat

stayed the same or gone down?. Has the fat free mass gone up? Which is what we

want, or gone down, which we dont want. You will find that if your food intake is

right then with your exercise and nutrition the fat free mass will go up and the total

bodyfat will go down. But if your not eating enough then you will find that the fat free

mass (muscle) is going down and the bodyfat will go up - not what you want!

Bodyfat Calculations

Example of calculations of bodyfat, and fat free mass, using the weight as 200lb, and

a bodyfat percentage of 21%.


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Bodyfat Calculations Example

Bodyweight: 200lbs

Bodyfat Percentage: 21%

The calculations...

Step1. Bodyweight x bodyfat percentage = lb bodyfat.(200 x 0.21 = 42 lb bodyfat)

Step2. Bodyweight 42 = fat free mass (200 42 = 158) (This figure

is the total amount of fat free mass).

So now we know...

Bodyweight: 200lbs

Bodyfat Percentage: 21%

Total Bodyfat: 42lbs

Fat Free Mass: 158lbs

The next time you have the bodyfat percentage done ideally, you want to see that thefat free mass has gone up and the total bodyfat has stayed the same or has gone down.

That is the ideal situation. But sometimes it doesnt happen and the fat has gone up

and the fat free mass has gone down. The reason that the fat free mass goes down is

that possibly you are losing muscle which you are not eating enough food for the

amount of work/training you are doing.

Ok, I hear you saying, what if I train at home? Well in this situation we can use the

old favorites, a set of scales and the mirror. You know, the one you use to admire

yourself in!

The bathroom scales should show an increase in your bodyweight, if it's not going upthen your not eating enough. If the mirror is showing an increase of bodyfat around

the middle then you are eating too much.

So how do we set about setting a nutrition plan for ourselves? Firstly we need to know

how many calories we should eat in a day, on top of the calories required for our body

at rest we need to add into the diet calories we expend on daily activities and our

training.

Use This Calculatorto work out your calories per day. As a basic starting point, we

use a ratio of protein, carbohydrates, and fats (PCF) of 30% protein, 50%

carbohydrates and 20% fats. Remember that protein and carbohydrates contain 4calories per gram, fat contain 9 calories per gram.

An example: The calculator has given us a value of 2900 calories per day, so use the

following calculation to find the PCF ratio:

Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.

Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day.

Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.

So now you know exactly how much food you require per day. Now you will need to

find out how much food you require (approx) per meal. You should be using frequent

feedings and as such should divide the grams of food given above into as many meals

per day as you can fit in, usually between 5-8 meals per day.
https://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.htmlhttps://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html


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So to work the above amount of grams of food per day you use the following

calculation:

Total meals required per day 6. (Figures rounded off)

Protein: 217.5g / 6 = 36g of protein per meal x 6

Carbohydrates: 362.5g / 6 = 60g of carbohydrates per meal x 6

Fat: 64.4g / 5* = 13g of fat per meal x 5*

* Note: In the after training meal you want the nutrients to be digested quickly and fat

delays the digestion of the meal, so fat is omitted in this meal only.

Below are listings of the best foods for our nutrition plan, and for our recovery and

growth from training. The amounts have been put as per ounce (28g) of each food for

easier calculation.

So to work out a meal you have to look at the lists given below and choose what foods

you want to use in a particular meal to give you the amounts required per meal.

Example: Evening meal.

(Requirements, protein 36g, Carbohydrates 60g, Fat 13g)

Food Protein(g) Carbohydrates(g) Fat(g)

Beef (sirloin grilled) 3oz 27.9 0.0 8.4

Brown rice (cooked)6oz 4.2 38.4 1.2

Carrot (2 large) 2.0 14 1.2

Cabbage (2oz) 0.8 3.2 0.0

Green beans (2oz) 1.0 4.0 0.0

Totals: 35.6 60 10.8

So you can see by the above meal that you are very close to the total amount that is

required per meal, you can have larger meals for the main meals like breakfast, lunch

and evening meal, and smaller meals for mid morning, mid afternoon, and supper

time.

Use the charts below to calculate your meals for your given calculations, you will find

that after you have done it a couple of times how easy it is, and you will also get to

know what the portion size you require for that given amount of food.

Once you have your food sorted out, give the plan two weeks for the body to adapt to

your new eating plan. Then if...

You're not gaining weight. Eat twice the amount of carbs and 1.5 times as much

protein at two of your meals per day.

You're gaining weight, but its as much fat as it is muscle. Eliminate carbs at your last

two meals of the day, (excluding your post workout meal.

You're gaining weight and losing bodyfat. Follow the directions in rule (1) above at

every meal.

You did fine at first, but now your bodyfat has increased. Halve your carbs at yourlast two meals. If the bodyfat falls in two weeks, increase your carbs.


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Best Foods For Muscle Building

Below is a list of the best bodybuilding foods and their macronutrient profiles, with

the information below you can build a diet based on your own particular goals, mass

building, getting lean, or just basic maintenance of your diet.

Meat, Fish, Poultry. (per ounce, 28g)Food Calories Protein(g) Carbohydrates(g) Fat(g)

Atlantic Salmon 56.6 7.7 nil 2.4

Bacon back (grilled) 27.0 3.4 nil 1.2

Beef (mince-lean) 53.0 8.0 nil 2.1

Beef (silverside) 54.4 8.7 nil 1.8

Beef (sirloin-grilled) 64.0 9.3 nil 2.8

Beef (topside) 54.7 9.9 nil 1.5

Catfish (fillet) 46.6 8.0 nil 1.2

Chicken (breast) 49.7 9.6 nil 1.2

Chicken (drumstick) 23.6 3.7 nil 0.9

Chicken (thigh) 33.6 4.3 nil 4.3

Cod 32.6 7.1 nil 0.3

Crab (Alaskan) 30.1 5.9 nil 0.6

Deli roast beef 15.5 2.5 0.6 0.3

Halibut 43.5 8.4 nil 0.9

Ham (sliced-lean) 40.7 6.2 0.3 1.5

Lamb (leg) 63.7 8.2 nil 3.7

Pork tenderloin 51.0 8.7 nil 1.5

Scallops 27.3 5.2 0.9 0.3

Shrimps 30.8 6.5 nil nil

Tuna (bluefish-

fresh)57.2 9.3 nil 1.8

Tuna (canned-white) 39.8 8.0 nil 0.9

Turkey (breast) 42.9 9.3 nil nil

Venison (tenderloin) 46.3 9.3 nil 0.6

Dairy & Egg Products. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)

Egg (whole-1 large) 74 6.0 trace 5.0

Egg (substitute-50ml) 53 8.0 trace 2.0

Egg (white-1 large) 18.0 4.0 trace trace

Low fat buttermilk (250ml) 98.0 8.0 12 2.0

Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24

Yogurt (plain fat-free) 15.8 1.6 2.1 trace

Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2

Swiss Cheese (reduced fat) 56.0 8.9 1.1 1.1

Skimmed Milk(250ml) 86 8.0 12 trace

Cottage Cheese (2%) 25.0 4.0 1.0 1

Nuts Seeds and Oils. (per ounce, 28g)


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Almonds 183 6.7 6.7 15.6

Almond Butter (1 tbsp) 101 2.5 3.5 9.5

Canola oil (1 tbsp) 124 0.0 0.0 14

Flaxseeds (1 tbsp) 59 2.3 4.0 4.0

Olive Oil (1 tbsp) 119 0.0 0.0 14

Peanut butter 96 4.0 3.0 8.5

Peanuts (dry roasted) 186 7.8 6.7 15.6

Walnuts 207 4.5 4.5 21.2

Grains, Breads, and Pasta. (per ounce, 28g)


Bagel, plain (1 small-3) 190 7 37 1

Barley, pearl (cooked) 33.7 7 7.7 0.1

Bran Muffin (1 small) 178 5 32 5Brown Rice (cooked) 31.1 0.7 6.4 0.2

Corn, tortilla (1) 58 2 12 1

Couscous (cooked) 30.8 1 6.4 trace

Crumpet (1) 134 4 26 1

Flour, tortilla (8dia) 146 4 25 3

Macaroni (wholewheat) 39.3 1.4 8 0.2

Oatmeal (cooked) 17.2 0.7 3.0 0.2

Rye bread (1 slice) 83 3.0 16 1.0

Sourdough Bread (1 slice) 88 3.0 17 1.0

Spaghetti (wholewheat)(cooked)

39.3 1.4 8.0 0.2

Wheatgerm (1tbsp) 26 2.0 4.0 0.5

White rice (cooked) 31 0.6 6.8 trace

Wholegrain Cereal 84 2.0 21.4 0.9

Wholegrain Crackers (5) 90 2.0 14 3.0

Wholemeal Bread (1 slice) 73 3.0 13 1

Wholemeal Pitta (1) 170 6.0 35 2.0

Wholemeal Pretzels 115 3.3 21.4 0.9

Wild Rice (cooked) 28.1 1.1 5.9 0.1

Fruits (per ounce, 28g)


Apple 1 (med) 72 trace 19 trace

Apricots (3) 50 2.0 12 trace

Avocado (1/4) 80 1.0 4.0 7.0

Banana (1 med) 105 1.0 30 trace

Blueberries 50.6 0.1 3.9 trace

Cantaloupe 9.4 0.1 2.2 trace

Cherries (tart) 14 0.3 3.4 trace

Grapefruit (1/2 Medium) 41 1.0 10 trace

Grape Juice (100 ml) 45.2 trace 19 trace


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Grapes (seedless) 20 0.1 5.4 trace

Melon (cubed) Honeydew 10 0.1 5.4 trace

Mango (cubes) 18 0.1 4.7 trace

Nectarine (1 medium) 60 1.0 14 trace

Orange (1 navel) 69 1.0 18 trace

Orange Juice (100ml) 44.8 0.8 26 trace

Papaya (cubes) 10.9 0.1 2.8 trace

Peach (1 med) 38 1.0 9.0 trace

Pear (1 med) 96 1.0 26 trace

Pineapple (cubes) 13.3 1.0 20 trace

Plum (1) 30 Trace 8.0 trace

Raisins (loose) 86.3 0.7 23 trace

Raspberries 14.3 0.4 3.3 0.1

Strawberries 9.1 0.1 2.2 trace

Watermelon (cubes) 8.5 0.1 2.2 trace

Legumes (per ounce, 28g)


Lima Beans (baby) 33.8 2.0 6.1 trace

Black Beans 36.8 2.3 6.5 trace

Chickpeas 46.9 2.4 8.0 0.7

Kidney beans 34 2.4 8.0 trace

Lentils (cooked) 32 2.5 5.6 trace

Tofu (raw) 45 4.9 1.1 2.5

Soya beans (cooked) 79 6.8 6.2 3.1Split Peas (cooked) 32.4 2.2 5.8 trace

Vegetables (per ounce. 28g)


Artichokes (1 medium) 60 4.0 13 trace

Asparagus (4 large spears) 16 2.0 3.0 trace

Aubergine (cubed) 7.0 trace 1.4 trace

Beats (sliced cooked) 2.35 0.8 2.8 trace

Broccoli (florets raw) 7.7 0.6 1.2 trace

Brussels sprouts 10 1.2 2.0 traceButternut squash 11.5 0.3 3.0 trace

Cabbage (shredded) 6.8 0.4 1.6 trace

Carrot (1 large) 30 1.0 7 trace

Cauliflower 7.0 0.5 2.0 trace

Chinese cabbage (cooked) 3.3 0.5 .05 trace

Collard greens (chopped) 1.6 0.1 0.3 trace

Corn, kernels 22 1.0. 5.0 0.3

Courgette (chopped) 5.0 0.4 0.9 trace

Cucumber (sliced) 4.3 0.2 1.0 trace

Garlic (1 clove) 5.0 trace 1.0 trace

Green beans 3.7 0.5 2.0 trace


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Green peas (raw) 24 1.6 4.3 trace

Kale (chopped) 6.5 0.6 1.5 0.2

Mushrooms (sliced) 6.0 0.8 0.8 trace

Onion (chopped) 11.5 0.3 2.8 trace

Pepper (green) Chopped 5.6 0.2 1.3 trace

Potato (1 med) Baked 161 4.0 37 trace

Potato (boiled) 24 0.0 6.0 0.0

Potato (mashed with milk) 23 1.0 5.0 0.0

Pumpkin (fresh) 5.6 0.2 1.2 trace

Romaine lettuce (shredded) 6.2 0.6 1.2 trace

Spinach 7.0 1.0 1.0 trace

Sweet potato 1 med, baked) 103 2.0 24 trace

Tomato (1 lge) 33 2.0 7.0 trace

Tomato juice (100ml) 16 0.8 4.0 trace

In Summary...

Remember that if...

You're not gaining weight.

Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per

day.

You're gaining weight, but its as much fat as it is muscle.

Eliminate carbs at your last two meals of the day, (excluding your post workout meal.

You're gaining weight and losing bodyfat.

Follow the directions in rule (1) above at every meal.

You did fine at first, but now your bodyfat has increased.

Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increaseyour carbs.

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How to Create a Bodybuilding Diet