A perfectly designed program, regular intensive training, additional farm support – and the weight, for some reason, has stayed at one mark and stubbornly does not notice your efforts. The problem is quite common among inexperienced athletes, most often it is the wrong diet – if you did not pay attention to this issue, but just eat everything in a row – it is not surprising that the progress from training slows down. Therefore, along with writing a set of exercises, immediately think over your own menu. How exactly – now we will understand.
The main nuances in planning a diet
When planning a bodybuilder’s diet, you must immediately decide on the purpose of training. In total, you can have 2 options:
- you are gaining mass;
- you are “drying out.”
Food during these periods is fundamentally different from each other, and therefore it should be clearly understood why you go to the gym.
Naturally, no one will immediately plan their own menu for a year. Typically, the diet is thought out no longer than a month, and ideally for a week, regularly making changes.
Number of meals
The bodybuilder’s daily diet should be broken down into more receptions than usual. Optimal is 5-6 times. It is not necessary that the portions are the same – you can eat 3 times as usual (breakfast, lunch and dinner), and between them “enter” small snacks. The main task is to prevent a feeling of hunger, as well as to distribute the intake of proteins and carbohydrates in a certain way (but more on that later).
Planning menu items begins with the required calorie calculation. The approximate formula is as follows:
- your weight (kg) x 30 – in case you are “drying”, or planning to maintain the existing weight;
- the result at the top is + ~ 500 calories (if you are an endomorph or mesomorph), or + ~ 1000 calories (if you are an ectorf).
The formula is very arbitrary. It is very important to take into account your physiological data (the quality of metabolism in the first place), height and weight, age, level of physical fitness and degree of exercise. Depending on this, you should make adjustments to the diet: if you are not getting enough calories and you feel hungry and very tired – naturally, you should not torment the body, and you can throw a hundred or two more calories on top.
There is an alternative option:
35-40 calories (for men) should be consumed per 1 kilogram of weight.
These numbers will be approximately relevant for athletes training 4-5 times a week.
Unfortunately, there is no ideal exact formula for calculating calorie intake – everything can be estimated only approximately, and it is possible that you will have to repeatedly adjust the bodybuilder’s diet for the day – almost every athlete encounters this.
What is (about the ratio of proteins, fats and carbohydrates)?
In addition to the excess calories in the diet, many athletes make another mistake: they consume an insufficient amount of protein, but then lean on fatty and sweet foods. Naturally, this will negatively affect both the figure and the quality of training.
The ratio of nutrients is approximately the following:
- carbohydrates: 50-60%;
- fats: 10-20%;
- proteins: 20-30%.
- 1 gram of protein – 4 calories;
- in 1 gram of carbohydrates – 4 calories;
- 1 gram of fat – 9 calories.
As for protein – the main muscle-building “component”:
- to maintain weight: take 1.4 grams of protein per kilogram;
- to “dry”: take 2-2.2 grams of protein per 1 kilogram;
- to increase weight: take 3-4 grams of protein per 1 kilogram.
As for carbohydrates – the source of “fuel” for activities:
- to “dry”: take 1 to 2 grams of carbohydrates per kilogram.
- We calculate the daily calorie intake (SEC).
- We calculate the intake of protein and carbohydrates (PBU).
- We take PBU from SPK. As a result, we get the remainder, which should be in fats (G).
- W \ 9 = the amount of fat in grams to be consumed.
What do we eat (now about products)?
Not all fats and not all carbohydrates are equally useful. If you repay the required amount with the help of Coca-Cola or fast food, it is natural that such a “diet” will not have a positive effect on the effectiveness.
First, about fats.
Useful and necessary fatty acids are found in olive oil and in fish – it is with these products that the need of the body should be repaid. As an option (and the option is very good and very effective), you can take fish oil or linseed oil in the doses indicated on the package.
Carbohydrates are conditionally divided into two categories: complex and simple. In principle, we need both those and those substances, however, they should be taken in different ways.
Simple carbohydrates are quickly absorbed and processed by the body – it is important to consume them immediately before training (and in small quantities during breakfast) and after it during the “carbohydrate window”. However, they sharply “pull” the blood sugar level, which is not very useful.
Complex carbohydrates are processed much longer, which means they can provide the body with energy longer and do not create sharp drops in blood sugar. They should be consumed evenly throughout the day, maintaining a stable level of carbohydrates.
It goes without saying that when planning a diet, one should not forget about sports supplements. First of all, they help to fill the need for protein – which is the most difficult question. By the way, when planning a budget diet for a bodybuilder, you can save a lot of money using a sports diet: a can of protein can cover a protein deficiency, and at the same time it will cost you much less than the required number of products.
If you worry only about the three main nutrients, forgetting about vitamins – you can easily cross out your plans. The lack of vitamins negatively affects the body, and affects very quickly and very seriously. Make up the need for them should be either using fresh vegetables and fruits, or with the help of special additives (which is preferable).