about bodybuilding diet
All About Bodybuilding Diet
Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition.Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and outside the gym. In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals.This article explains what to eat and avoid on a bodybuilding diet and provides a one-week sample menu.All bodybuilding diet its all about the body which we workout at the gym. the bodybuilder goes gym after that the main source of body growth is A complete healthy diet which taken after the gym. We work hard 'n' hard after if we can't take right diet that's main region of body lose
There are several health benefits associated with bodybuilding.In order to maintain and build muscles, bodybuilders exercise frequently, performing both resistance and aerobic training.Resistance training increases muscle strength and size. Muscle strength is highly correlated with a lower risk of dying from cancer, heart and kidney disease, as well as several other critical illnesses.Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease — the number one killer in America.In addition to exercise, bodybuilders also focus on their nutrition.With careful planning, bodybuilders can eat in a way that not only supports their efforts in the gym but keeps them healthy too.Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases
Determining Calories for your Bodybuilding Diet
Bodybuilding diets are constantly changing due to the increase of your muscle mass as well as the changing difficulty in your workouts.If you increase your muscle mass and/or the time you spend weight training, you have to eat more. If you lose muscle and/or if you lessen the intensity level of your training, you need to eat less.
So how do you know if you’re building or losing lean muscle mass?
You measure of course. There are two main means that would work very well. The first is the good ole scale that sits gathering dust in the corner of your bathroom. You should monitor your weight to see if your goal to build lean muscle is causing an increase in bodyweight.If the scale shows that your weight is staying the same (or going down) then it’s time to look at your diet and make healthy changes to create a high calorie bodybuilding diet.If your weight is increasing, is it muscle mass or fat mass? If your stomach is getting larger then you might be eating too much. You can expect to put on some bodyfat when trying to put build muscle (especially if you’re eating a high calorie diet), but you want to monitor to make sure that dreaded fat percentage isn’t increasing too much.Another good tool to track your progress is a set of body fat calipers. Using calipers every two weeks will provide you an idea of exactly what is happening. If your lean body mass is going down, you might want to increase the amount of calories that you eat. On the contrary, if body fat is increasing, you might want to decrease your food consumption. Finding the sweet spot where you can gain muscle without fat is every bodybuilder’s dream.All good gyms will have a set of calipers 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 your bodyfat percentage is.
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 healthy bodybuilding 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)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
|---|---|---|---|---|
| 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)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
|---|---|---|---|---|
| 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 | 5 |
| Brown 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 (8”dia) | 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)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
|---|---|---|---|---|
| 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 |
| 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)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
|---|---|---|---|---|
| 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 | 3.1 |
| Split Peas (cooked) | 32.4 | 2.2 | 5.8 | trace |
Vegetables (per ounce. 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
|---|---|---|---|---|
| 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 | trace |
| Butternut 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 |
| 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 |
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