Many bodybuilders forget about proper diets when they are trying to build muscles. In this article I want to introduce you to some major issues regarding bodybuilding foods.
- Stimulate muscle mass growth with regular intensive training;
- Eat enough protein in order to meet the body's need for amino acids, caused by intensive workouts;
- Increase total calorie intake in line with increasing intensity of exercises; but they should avoid surplus consumption which will transform into fat;
- Bring level of aerobic exercise to the minimum: no more than 30 minutes 4-5 times a week.
Here is the diet plan that you can follow or you can use it as the basis for making your own programs.
Since the movement should be gradual, the program consists of three levels in the following order:
- Start to feed yourself at level I before growing of muscle mass declines. Then transition to level II;
- If after three weeks of level I diet you are not gaining weight, then transition to level II;
- Stay at level II as long as you continue to gain weight. When weight gain stops, go to level III;
- If after three weeks with level II diet you are not gaining weight, and then go to level III diet.
Absorption of a large amount of bodybuilding foods with many calories at once is not a very good idea. The digestive system simply will not be able to cope with such amount of food. Therefore, in order to eat more, you need to eat more frequently. I recommend eating more than three times a day for more gradual distribution of calories.
Level I:
1st breakfast:
2 eggs, preferably boiled, but fried eggs will also do; 100 grams of poultry or fish; 230 grams (1 cup) of milk; 1 slice of bread with butter (protein: about 52 g);
2nd breakfast:
a plate of oatmeal or other cereal; 230 g of juice or milk (protein: about 18 g);
Lunch:
150-200 g of any soup; 100 grams of meat; poultry or fish; 1-2 pieces of black bread (protein: about 43 g);
Snack:
150 g of cottage cheese, 1 slice of bread (protein: about 17 g);
Dinner:
200 grams of meat, poultry or fish; boiled potatoes with butter or sour cream; 100 g of salad; 1-2 pieces of black bread (protein: about 48 g).
Level II:
1st breakfast:
3 eggs, boiled or cooked in any other way; 100 grams of meat; poultry, fish or cheese; 230 g (1 cup) of milk; 1-2 slices of black bread with butter (protein -- approximately 60 g);
2-nd breakfast:
a plate of oatmeal or other cereal; 230 g of milk; cake (protein: about 20 g);
Dinner:
200 grams of meat, poultry, fish or cheese (you can mix); 2 pieces of black bread; 200 g of soup; 100 g of pea porridge; 1 banana (protein: about 71 grams);
Snack:
150 g of cottage cheese; 2 slices of bread (protein: about 20 g);
Dinner:
200 grams of meat, poultry or fish; baked or boiled potatoes, 100-120 g of vegetable salad (protein: about 59 g).
Level III:
1st breakfast:
4 eggs, boiled or cooked in any other way; 230 g (1 cup) of milk; 1-2 slices of black bread with butter; 1 fresh fruit (protein: about 72 g);
2nd breakfast:
100-150 g of any cereal; 100 g of cottage cheese (protein: about 23 g);
Lunch:
200 grams of soup; 200 grams of meat, poultry or fish; 2 pieces of black bread with butter; 230 g of milk; fresh fruit (protein: about 80 g);
Snack:
200 grams of cottage cheese; raisins; cake; 230-660 g of milk (protein: about 60 grams).
Dinner:
200 - 400 grams of meat, poultry and fish (you can mix); rice or potatoes; salad from fresh vegetables; 230 g of milk; 1 fresh fruit (protein: about 110 g).
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