5-Week Bodybuilding Diet Guide You Should Follow – LivingHours

Bodybuilding Diet – If you want to pack more muscles to your body and need more definition, realize that diet is the most important part of your regimen. Muscle-building diet essentials are extremely important- without them, you cannot have the physique that you want.

Your body needs an effective bodybuilding diet with the right kind of supplements to help you make huge gains. Knowing what to eat and when to eat is the key to ensuring strength, performance and muscle gain.

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Following the right diet plan for bodybuilding is, therefore, essential. You have to stay consistent with the diet to fuel your body and repair those muscles while reducing any chance of injuries.

Irrespective of your goals, any bodybuilding diet that you follow should have macronutrients- protein, fats and carbohydrates in optimal quantities to help you reach your goals.

The number of calories you consume doesn’t matter in this context. However, if you want to lose weight before bulking up, then you need a bodybuilding diet with no more than 2,000 calories, reduced carbs and high protein to get rid of the fat. Otherwise, don’t focus on calories too much. Instead, aim for getting double the amount of protein for your bodyweight and focus on getting the right kind of nutrients.

If you are still concerned about your bodybuilding diet plan, measure your height and weight, your Basal Metabolic Rate and Exercise plan or lifestyle to derive a relevant number for you.

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Philosophy

When it comes to the best bodybuilding diet, you should know that a diet like that won’t cause cravings or won’t leave you wanting for more. While it is strict, such a diet follows the general approach for nutrition- where you should be to eat healthy 85-90% of the time while indulging your cravings 15-10% of the time. Since this bodybuilding protein diet doesn’t discard any food groups, you practically get to eat all the foods, except sugars, processed crap and unhealthy items.

Getting Started

Do you know why a lot of people leave bodybuilding diet plan? Because making sudden healthy changes to the diet is quite difficult. So, before embarking on the diet, go ahead and get started on these two phases for healthy eating. This will make the 5-week bodybuilding diet transition easier.

1st Phase (7-10 days) – Start by adapting healthier habits by replacing the old negative ones. Consume more water and multi-vitamins alongside eating three meals day. Avoid eating right before going to bed.

2nd Phase (7-10 days) – In this phase, eliminate fried food items, soft drinks, loaves of bread, pasta and high-fat dairy products from your diet. Instead, replace them with vegetables, fruits, olive oils, fibers and skim milk.
What you can eat?

You should stick to the rule of thirds when following this best bodybuilding diet. This rule suggests that one third of your plate should be covered with lean protein, a third with vegetables, fruits or salads and the remaining third with complex carbohydrates.
Suggested Food Items for the diet

A) Lean Proteins

B) Complex Carbohydrates

C) Fats

D) Fluids

• Water
• Coconut water
• Black coffee
• Green tea
• Unsweetened teas (should be cream free)

Managing Macronutrients

It’s tough, but you might find it difficult to manage macronutrients at the beginning of this bodybuilding diet. However, you can follow these rules to help.

Protein

Consistently, you should consume about one and a half to two grams for each kilogram of your bodyweight. So, if you weigh 80 kilograms, you should consume anywhere from 125-160 grams of protein.

Carbohydrates and Fats

Don’t count carbs and fats. Just follow the rule of thirds for this natural bodybuilding diet. Make sure that you do not consume processed carbs or unhealthy fats. Or avoid their consumption to the minimum. Experiment by increasing or decreasing the percentages of these macronutrients in your meal to find the desired combination.

Meal Frequency

The five-week bodybuilder diet plan recommends three main meals and two small meals or snacks to keep your metabolism up and running.

Meal Plan

Week 1 – Calories/day: 2100-2400 approx.

Week 2 – Calories/day: 2200-2400 approx.

Week 3 – Calories/day: 2000-2300 approx.

Week 4 – Calories/day: 1900-2200 approx.

Week 5 – Calories/day: 1800-2200 approx.

Remember, this just an idea for bodybuilding diet plan. Depending on the macronutrients and your dietary choices, you can easily tweak the diet to suit your needs.

Adding supplements to the mix

Your body is undergoing much wear and tear when you do weight-train. And most often, regular foods will not help your body reach its optimum state. That is why, with this natural bodybuilding diet, you should include some healthy food supplements, which will aid in muscle growth, recovery and fat loss.

1. Protein Powder

Protein powders can help in filling the gap between your protein requirements and consumption. Whey, casein or vegan proteins are available in the market.

2. Pre-Workout

Products with Creatine, Beta-alanine, nitric oxide boosters can help you reach your peak performance and reduce exhaustion. Take them about 30 minutes before the workout.

3. Leucine/BCAAS

Amongst the three branched-chain amino acids, leucine is the most responsible for stimulating muscle protein synthesis. Add BCAA supplements to your bodybuilding diet to maximize your transformation.

4. Intra Workout

Beta Alanine, protein shakes, and coconut water will keep you hydrated during your workout.

5. Glutamine

Additional glutamine can be taken with this best bodybuilding protein diet to aid muscle recovery.

6. Fish Oil

Fish oil is essential in this natural bodybuilding diet. It has essential fatty acids that can aid in fat loss while supporting immune functions, wellness of heart, brain, vision and joint. However, our body cannot produce them on its own, which in turn requires us to source them from our diet or supplements.

7. Multivitamins

Intense training drains your body of a wide range of micronutrients, which requires replenishing or else your body can suffer dramatically. So, having a multivitamin is recommended with any bodybuilding diet.

Now, what’s your excuse? You have the best bodybuilding diet plan! So, go ahead and start attaining your fitness and bodybuilding goals!

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