There is no dearth of bodybuilding diet plans in the world when you want to get in shape. The best bodybuilding diet plan should put more emphasis on carbohydrates and proteins rather than foods high in saturated fats and sugars. Protein will definitely help you in building your muscles. Given that you have adopted a regular exercise routine, your diet should include complex carbohydrates, animal proteins and healthy fats.
Since everyone has a different body composition and fitness level, it is essential to first take a BMI reading to determine how many calories you need to consume per day. There are lots of BMI calculators you can find online just by typing them into Google or Bing. This is the first step in estimating the average dietary amount you’ll need to successfully build muscle and reduce fat.
Here are some basic pointers before and after your workout. Since you’re just starting out, it’s important to understand that your body will undergo major changes and that adjustments to any workout you choose are not only normal, but necessary.
Just before a workout session:
- You should see that the amount of fat and fiber in the food you are consuming is very less. The diet should include proteins and complex carbohydrates. Don’t eat any saturated or unsaturated fats, which can sap your energy and make you feel bloated.
- You should have your meal about 1-2 hours before working out. You should always give your body time to digest your food, so you should have your meal about 1-2 hours before exercising.
- The amount of protein you should consume is based on your body weight. As a general short cut to measure, take in about half the amount of protein you’d normally consume post-workout. Some popular choices would be skim milk, a protein bar, and a cup of fruit, low-fat milk, a few grams of yogurt, and a protein shake. You can also take an intra-workout supplement containing BCAAs and glutamine to help fight fatigue to help you hit the gym.
After your workout:
- The maximum amount of protein you should consume per day is during the first hour after you finish your workout. Your muscles are exhausted at this point and your body’s need for nutrients is at its peak, so take advantage of this moment to maximize muscle growth.
- Based on body weight, you should consume carbohydrates at a ratio of one gram of carbohydrate per pound of body weight. You should increase this amount if you workout for more than 2 hours.
- Consuming simple carbohydrates before or during your protein shake is a bodybuilding trick used by many people that increases your insulin levels to prevent catabolism. You can eat gummy bears by the handful, add a few tablespoons of sugar to your protein, honey, or other things. This is the only time in the day when you can get away with eating what would otherwise be bad food choices during the day.
The role of personal fitness training and bodybuilding experts is also considered very important today. Not only can they take accurate measurements of your physical stats, but they can also record and analyze your fitness and strength levels. Once this information is entered, they can generate best bodybuilding diet plan for your specific needs. If you are willing to build a perfect body then you have to follow the advice of the expert or trainer in every way.
Some people don’t like the expense of hiring a fitness or bodybuilding trainer especially in today’s economy, but there are some cheap options available to you on the internet that work very well. There are training manuals, how-to videos and even cyber trainers you can talk to in person via Skype or other video IM services. The point here is that you have many options to look at, all it takes is a basic desire to change and just a little bit of simple research.
Source by Ricky Richter
