True Natural Bodybuilding: diet plan example. Below I present a good example of a diet plan for a true natural bodybuilder who needs about 3. The diet plan consists of 5 solid meals and 3 protein shakes in between the meals. This results in a total of 8 small meals per day, each two and a half hours apart. The total daily intake of protein should be at least 1 gram of animal protein for each pound of body weight. The rest of your calories should mostly come from carbohydrates. A good target formula is to get about 3. Bodybuilding legend Lee Labrada shows you how to use a low carb diet to burn fat without losing muscle. Eating plans for natural bodybuilders. For an 80 kg male this would equal 9,600kJ. Design your bodybuilding diet plan with this step-by-step nutrition guide. Create a bulking diet for weight gain or a cutting diet for fat loss. Protein for Bodybuilding. US Dietary Reference Intake for an adult male of 100 kilograms is 80 grams. 4000 calorie diet of our 100-kilogram bodybuilder. Planning your muscle building diet the simple way! This article shows you how to plan your optimum muscle building diet based on your bodyweight. Of course there are countless ways to compose the meals in order to get the target calorie and nutrient content. Great sources of protein are non- fat milk products, egg whites, poultry, meat and fish. Good sources of carbohydrates are vegetables, fruit, milk, pasta, rice, bread, potatoes and cereals. Good sources of fat are egg yolks, fat fish, and some vegetable sources such as olives, nuts and flaxseed oil. Variation is a key aspect of every healthy diet; therefore it is advised to change slightly the composition of your meals every day by choosing different meat, fish, poultry, fruit, vegetables and cereals. One example is presented below. Kcal Protein (g) Carbs (g) Fat (g) 0. Breakfast 4. 90 2. L orange juice 1. Protein shake 3. L skimmed milk 1. Lunch 7. 92 5. 2. Protein shake 3. L apple juice 1. L skimmed milk 8. Dinner 5. 46 4. Post- workout shake 3. L orange juice 1. L skimmed milk 1. Snack 3. 94 9. 7 7. Bed time meal 3. In-depth article that shows you how to create a bodybuilding diet with the right combination of proteins, carbs and fats. Day total 3. 72. Note that in the above example only 1. However, the real amount might be a bit higher since I did not include any butter, oil and/or sauces used to prepare the meals. If you think you still need more fat, you can easily adjust it by changing some products (e. Brinta Classic), salmon instead of tuna, steak instead of turkey) or by adding some nuts, olives, fish oil capsules or flaxseed oil. If you want to build your own diet plan or customize this example to your own needs, please download my bodybuilding diet plan excel sheet. You can watch the youtube demo video below or download the high quality video in Flash (. Windows Media Video (. Your diet as a bodybuilder will also depend on your. It is not enough to pump iron and eat the perfect bodybuilding diet for women. The Skinny On Protein Diets.
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