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The Guide To Bodybuilding Competitions

Bodybuilding is the practice of increasing the muscles through intensive training. As a rule, various bodybuilding exercises are performed, which are aimed at a specific muscle group. Several organizations provide bodybuilding competitions nationwide. Joining a bodybuilding club is a common way to participate in these competitions.


bodybuilder exercising

The main muscle groups targeted by the bodybuilding exercises include the chest muscles, the shoulders and the back of the upper body. The primary muscles of the arms are the biceps and the triceps, and the primary muscles of the leg are the quadriceps and thigh muscles. The abdominal muscles are the main muscle group for the trunk of the body.

Exercises that use a significant amount of weight with a small number of repetitions increase strength, while exercises that use a small amount of weight and a large number of repetitions increase resistance. Bodybuilding exercises usually fit in between these two extremes. Most bodybuilding training sets consist of 8 to 12 repetitions.

The rest period between sets is also an essential aspect of bodybuilding exercises. The ideal resting time between sets is usually about a minute. Larger muscle groups consume more oxygen and need more rest, while well-supplied muscle groups benefit from a shorter rest period.


bodybuilding nutrition program

The International Bodybuilders Federation is currently the largest bodybuilding organization in the United States. It helps to Sponsor Mr / Mrs. Olympia Contests, the most important bodybuilding competition in the world. Other IFBB-sponsored competitions include the North American Championships and the world championships. Participants in these competitions must qualify through amateur IFBB events or get a special invitation.

The National Amateur Bodybuilding Association organizes amateur and professional competitions despite its name. The NABBA is based in England, and the main competition is the Mr. Universe Competition. Participants in the United States qualify for the Mr. Universe Contest through the United States National Championship.

The National Physique Committee is an amateur bodybuilding organization that organizes competitions at the state and national level. These competitions serve as qualification rounds for the IFBB race track. The NPC was founded in 1982 by the Amateur Athletic Union, which has no more matches.


bodybuilding start

In general, taking part in a contest is the best way to start bodybuilding. Going to a match will give you an overview of the way these competitions take place. A bodybuilding club often provides its members with information about upcoming bodybuilding contests.

Experienced bodybuilders are also a good source of information for exercises and bodybuilding competitions. You can give internal advice to these competitions, which are not easy to get elsewhere. Professional bodybuilders usually train in a specific area in the same bodybuilding club.

Of course, you want your muscles to be in the best possible condition before the competition. So, you have to commit yourself to move and build muscle seriously. If you work for a competition, you cannot treat your bodybuilding efforts as a hobby. Instead, it would help if you focused on getting the results you want to be proud of while you’re at this stage.

How To Make Your Muscles Stand Out

bodybuilding pose

If you are competing, you should have a nice dark tan that will make your muscles look better. You can opt for the traditional type of sunbed before the competition, or you can opt for a safer way by using a tanning spray to get the look you want. It would be best if you always chose to tan, because tanning beds are not skin-friendly and can cause severe damage, including increased skin cancer risk.

If you choose a spray on tan, you should consider doing it professionally to prevent streaks or runs. Make sure to practice long before the competition, so you know what’s needed to make your tan look uniform and natural, rather than orange and veined. If you end up with stains or scratches, you can remove the scratches with Windex (or another blue window cleaner) and start over. Just make sure that you do not wait until the last minute to apply your tan in case of problems. Applying oil can also help your muscles stand out. However, you should check the rules of the particular bodybuilding competition you want to attend, as some competitions will not allow the use of oil.


In general, you should also choose the music for your posing routine. Choose something in which the audience feels encouraged and supported by you, and that works with your poses.


When it comes to clothing, you should choose something like a speedo suit or a bikini that will allow you to show off your muscles. Be sure to pick something that complements your skin tone and unfolds your body in full.

How To Pose

It is vital that you take time to learn how to pose and show your muscles correctly. In bodybuilding competitions, judges can only judge you by what they can see. It is therefore crucial that you learn to show your muscles in the best possible way. It is not uncommon for people to win competitions because they have better skills than other competitors with similar bodies.

The Eight Poses You Should know

bodybuilding pose

There are generally eight poses that are used in bodybuilding competitions. However, whether you do it or not depends on the duration of the tournament, the number of competitors present and the level of competition. Learn the difference between them and try to maximize each position to make your muscles look as big and tight as possible.

The quarter turn

The position you need to learn and what you probably need to do in competitions is the quarter turn. Typically, it will be used by you for the first review, and you must be able to do it well. Remember that the first impression is important and that the judges and the public take a close look.

How to do the quarter turn:

  • Start with a half-relaxed front in a position facing the judges. Your arms should be at your sides, and you can get a bit tense, but try to look as relaxed as possible.
  • Then turn and look to the right.

Technically, one should look to the right, but most bodybuilders rotate their upper body slightly to show their abdominals, chest, and shoulders. Once you have done this, turn around and look back to reveal the muscles of your back and legs. Take the opportunity to show and bow your calves.

  • Finally, turn right again to show the other side of your body. Again, you may want to turn to show your torso.
  • Having finished the quarter of return in the position in which it started, the judges will ask you to leave, and the next participant will have a turn.

The other positions you may want to learn are the front and back biceps, the extension of the front and backbeats, the lateral triceps, the lateral chest, and finally the frontal position of the abdomen and thighs. In most competitions, you are likely to demand a more muscular attitude. This is essentially the position that shows you the best light to impress the jurors. Depending on the type of competition you are participating in, you may need to conduct a free presentation session during which you will need to perform a presentation routine for the music of your choice.


If you choose competitive bodybuilding, you should read the rules and regulations of the event before registering to make sure that you are adequately prepared and practice your presentation regularly.

The Best Fruits For Bodybuilding

You may have seen a pack of foods or snacks that are appropriate for bodybuilders like you. In each one of those rundowns, you can see that fruits never fail to be close by. We require fruits to pick up supplements required for our day to day exercise. Fruits are undoubtedly a decent source of supplements. A rundown of the best fruits for bodybuilders is vital to me since it guides me in my adventure towards a sound way of life.


banana bodybuilding

Bananas are the most well-known and prevalent organic product. Likewise, it is known as a bodybuilding fruit. It is wealthy in carbohydrates and also exceedingly suggested by the jocks. For arrangement and upkeep bananas works at any moment. You can have it before exercise and furthermore toward the beginning of the day (on a vacant stomach). You can make a glass of banana juice with grain by using your blender.


dates for bodybuilding

Dates contain different nutrients and minerals. They have a lot of sugar and calories. There are many stunning advantages of eating dates. Particularly dates contain selenium, manganese, copper, and magnesium which is necessary to reinforce bones. It is additionally useful for boosting vitality and keeping up nervous system health and usefulness. You can eat it twice in seven days. It is one of the best organic products for working out.


almond bodybuilding

Advantages of almonds include protein for working out and better skin. It is wealthy in calories, carbohydrates and protein, however, it contains bunches of fat. So you have to eat it painstakingly. It is an exceptionally reasonable organic product for bodybuilding, since almonds are one of the fundamental snacks of bodybuilding.


kiwi bodybuilding

A large part of individuals will state that oranges contain the most Vitamin C. In any case, that thinking is incorrect. The kiwi contains almost double the amount Vitamin C of an orange. Oranges contains 88% Vitamin C and the kiwi contains 154% Vitamin C per 100 grams. The kiwi is a great choice for vitamins and bodybuilding.


avocado bodybuilding

A 100g avocado contains 160 calories, 15g fats, 9g starch and 2g protein. In spite of the fact that avocado is loaded with fat, it is really a solid produce with plenty of essential nutrients. Not only does it contain Vitamin C, it also has nutrient B-5 and 35 percent of your day by day estimation of element K(potassium). Organic avocados can be one of the best fruits for working out.



There are three sorts of berries. Two of them are nearly equivalent in calories, fats, starch, and protein. Blueberries can help the heart, bones, skin, and blood pressure. They also contain Vitamin C and antioxidants. Blueberries can add a lot of much need vitamins and supplements to your diet.



These berries have high Vitamin C, potassium, and folate which enables our body to acclimate to the force of our exercise schedules. Eating a cup of raspberries can give us in excess of 6 grams of dietary fiber which can encourage our digestive system. With only a cup of raspberries, you don’t have to stress over having loaded undesirable fats in your stomach!



Better as a beverage yet best as a new fruit. Cranberries contain extraordinary proanthocyanidin cancer prevention agents which enhance our cardio framework. In the past, Native Americans used cranberries to treat bladder and kidney diseases. Also just like most of the fruits in this list, cranberries contain a decent amount of Vitamin C.



Mangoes are a caloric organic produce. It provides macro and micronutrients specifically needed for our body. Along these lines, it could be the best expansion for your nourishment plan. Subsequently, it contains Vitamin A, B-6, B-12, C and D, 1.6g of fiber and furthermore gives potassium, magnesium, calcium and phosphorous.


apple bodybuilding

Apples are probably the most well-known fruits. An apple contains 52 calories, 0.2g fats, 14g sugar and 0.3g protein per 100g. It has a lot of vitamin C, vitamin K, vitamin B6, and riboflavin. It is additionally rich in fiber and helps in the digestive process.



Pomegranates are a delectable organic fruit. It contains a decent amount of calories and carbohydrates. It has more than enough supplements. Per 100 grams of pomegranate seeds give a great deal of magnesium, fiber, potassium, and furthermore vitamin B1, B2, and B6, and additionally C, E, and K.



Guavas are a late spring organic produce. Guavas are actually labeled as somewhat of a super fruit. All things considered, Guavas can provide almost all nutrients and a high measure of protein. Guavas are additionally the best fruits for weight training, bodybuilding and extraordinary vitality. Also, it is extraordinary compared to other delightful and regular organic produce. Guavas are wealthy in lycopene, cancer prevention agents, dietary fiber and vitamin A, B-6, B-12, C, and D with moderate levels of folic corrosive.



I realize that it is hot in the rec center and your body needs some great refreshments. Besides water and fluid electrolytes, you can get a few watermelons to hydrate your body! Watermelons are a decent wellspring of amino acids and can help enhance blood streams in the body. With enough citrulline, watermelons are known to help in quicker supplement conveyance and a more steady and proficient bloodstream. You will also tend to feel more loose and new. Watermelons make the best refreshment for fit people.



Oranges are a decent fruit for rec center goers. It contains an abnormal level of Vitamin A, C, beta-carotene, calcium, potassium, and fiber to enable us to remain fit and fit as a fiddle! Wherever we go, there is orange wherever. Oranges also help us keep our blood pressure under control.


Above all else, nutritionists suggest eating fruits on an empty stomach toward the beginning of the day. Also everyone needs a Nutrition Consultant for setting up a good diet. In this way, we can state that there is no perfect choice of organic produce for working out. For what reason will you take supplements or pick another route rather than fruits? Organic products contain Calories, Fat, Sodium, Potassium, Carbohydrate, Protein and significantly more.

All About Vegan Protein Sources

Lets find the best vegetarian protein sources to meet your day by day requirements. Put your worries to rest by eating the best vegan protein to achieve your daily goals. After water, protein is the second biggest part of our body weight. Protein is in our skin, ligaments, organs, muscles, hair, and fingernails.


An assortment of veggie lover protein sources are fundamental for vegetarians. It is totally possible to get the larger part of one’s wellspring of protein from the world without brutality. Also without losing supplements through cooking. The FDA suggests that 10% of everyday calorie admission should originate from protein and that an assortment of protein sources ought to be devoured to get each of the 20 amino acids. The body produces 10 out of the 20 which manufactures protein in our bodies.


protein molecule

A variety of protein sources are vital, because diverse mixes create distinctive protein structures. The unimportant amino acids that are created by our bodies include, alanine, arginine, asparagine, aspartic corrosive, glutamic corrosive, glutamine, glycine, proline, serine, and taurine. While the amino acids we require from outside sources, the fundamental ones, include phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, arginine, leucine, lysine.


Many vegetables are comprised of at least 10% protein. Try to eat an assortment of vegetables, particularly green verdant vegetables, which are at least 10% protein. It will not be difficult to consume at least 10% of your daily suggested calories from protein.


Grains and beans are great vegetable protein sources. Microbiology tells us that the most straightforward approach to getting a good amount of protein is to eat grains and beans for dinner. Together, these two can give a mix of amino acids indistinguishable from a bit of chicken. Grains and beans provide the full range of amino-acids needed to flourish.



Soy protein is interesting in light of the fact that it is one of the main vegetables which contain all basic amino acids. It is a standout amongst the most well-known veggie lover protein sources. Studies have discovered that soy decreases the danger of getting diseases. Soy contains a lot of isoflavones, a kind of phytoestrogen. Phytoestrogens are structures like estrogen however delivered outside of our body. Isoflavones are also known to diminish rates of breast cancer.

Soy Protein Summary

Be that as it may, large amounts of soy given to mice have caused higher rates of reduced fertility and additionally irregular development of fetuses. This research tells us that it is okay to expand soy with some restraint. In an assortment of new vegetables, one needs just to incorporate a smidgen of soy in their eating regimen. Other vegan protein sources incorporate lentils, yellow peas, nuts, beans, seeds and different vegetables.

Things Vegans Need to Know About Protein

Protein is essential as it is apart of numerous basic parts of the human body. Starting with the human cells, structure, and a certain capacity of the organs and tissues. With meat and dairy items being the common sources of protein, it is important for veggie lovers who live for the most part on natural products, vegetables, grains, and nuts to supplement protein in selective ways.

1. Know the two unique protein types

There are two kinds of protein – complete and incomplete. Complete protein comprises of meat, soy items, fish, eggs, and shellfish since they contain enough basic amino acids for the body to work ordinarily. Sustenance like vegetables, foods grown from the ground, are incomplete proteins since they don’t have enough of the basic acids the body needs.

Eat Your Soy With Caution!

The main vegetables that have complete proteins are soy items, tofu, soymilk, or soy sauce. Crude soybeans are amazingly dangerous to people, pigs, and chickens. You are required to cook crude soybeans to destroy the trypsin inhibitors – which diminishes the accessibility of the fundamental chemical trypsin.

2. Protein in various foods

bodybuilding nutrition

Normally, more protein is in meat than either natural products or vegetables yet plants have a low-fat substance and a high dietary fiber. Despite the fact that vegetables have lower protein content than meat or dairy items, there are a few vegetables that have high protein levels. The issue with vegetables is that they are deficient of the vital amino acids, aside from soybeans.

3. Vegetables

vegetable assortment

Some of the best vegetables are solidified asparagus with 36.10% protein, and next being solidified broccoli with 33.60% protein. Other vegetables include cooked cauliflower at 27.34% protein, solidified peas at 27% protein content, solidified green beans at 18.10% protein, heated potatoes with the skin on at 11.74%, celery at 11.24% protein, avocado at 10.65% protein, and cooked carrots at 6.46% protein.

4. Natural Produce

Organic fruit

Natural produce has fewer protein than vegetables, but they are still good for you. One of the best organic products is melon at 11.33% protein. Next is crisp strawberries at 7.53%; navel oranges at 7.21%; watermelon at 6.40%; bananas at 5.14%; seedless raisins at 3.88%; canned peaches at 3.68%; blueberries at 3.25%; canned pineapple at 2.93%; squeezed apple at 0.50%; and peeled red flavorful apples at 0.32%.

5. Supplements for Vegetable Lovers

Supplement stores have a wide assortment of protein supplements (found in meat and dairy items), other than press (meat, poultry, and fish), calcium (grain items), zinc (in grain items) and vitamin B12 (found in other items). Brown rice protein concentrate is an immaculate high-protein alternate option to soy or other items. Individuals who are delicate to grain, soy or other protein supplements should check with their doctor for the best options.

gnc product

GNC Maximum Greens Complete is another all common item which supplies the fundamental amino acids of those on the vegetarian abstain from meat. It is produced using grain grass, wheat grass, supplement rich spirulina and chlorella. The essential thing is that your protein intake can be met if the sufficient calorie admission is additionally met.

6. Dinners Ideas

vegetable dinner

One route for veggie lovers to supplant proteins is to plan every dinner around protein sources with an amazing natural product drink and a plate of mixed greens as an afterthought. Some phenomenal veggie lover nourishment decisions are eggplant goulash; vegetable pizzas, fajitas or lasagna; sweet potato burritos; eggplant and pepper parmesan sandwiches; prepared romaine plates of mixed greens with tomatoes, cucumbers, mushrooms and red onions; lentil stuffed soup; stuffed peppers with vegetables and rice; lentil soup with johnnycake; vegan stew; or dark bean vegetable soup.

7. Vegetarian Dinner Substitution Drinks

vegan drinks

One great idea for those on a vegan/vegetarian eating routine is to change what you drink on occasions. Vegetarian protein-rich dinner substitution drinks are entirely helpful. Incredible shake flavors supplant a formal dinner or as a supplement after to working out. One drink from the Vegan Complete Meal Replacement supplies indistinguishable supplements from eating one pound of pound of vegetables, including the essential vitamins and minerals. There is a wide assortment of vegetable lover supplement beverages to browse, each made to supply all the amino acids, proteins and everything for an entire vegetarian feast.

The Guide To Natural Bodybuilding

The process of achieving your body’s maximum potential without the use of supplements is known as natural bodybuilding. It is one of the healthiest ways that one can develop an ideal physique. It involves a balanced diet and intense weight training. Natural bodybuilding does not only entail building muscles, but it also incorporates a better quality of life. It can be instrumental both in maintaining bodybuilder health and also help develop other qualities. Those qualities are desirable like focus and dedication. Due to the public’s negative opinion about the use of steroids, natural bodybuilding has grown its popularity.


bodybuilding nutrition

When building a good physique, nutrition accounts for around 70 to 80 percent. However, the alarming number of people that are screwing perfectly poor training with poor nutrition is the biggest problem when it comes to natural bodybuilding. Nutrition should provide a good balance of fat, carbohydrates, and protein to allow your muscles to build and heal respectively. Any natural bodybuilding diet that works to bolster nutrition should focus on natural, fresh, whole foods. It should also eliminate foods that are processed as a general rule. It is also recommended that you eat smaller and foods that are more frequent throughout the day. These meals are typically spaced approximately 2-3 hours apart totaling to around 5-7 meals in a day.

Nutrition Summary

In regard to your nutritional goals, approximately 40-50% of complex carbohydrates, 10-20% fat, 30-40% protein should be consisted in your diet. Consequently, it is advisable that you drink enough water during the entire day. Especially if you are taking proteins in large quantities.


bodybuilding lift

You are able to acquire the body that you require solely by weight training and consuming foods that are healthy. That is actually the principle of natural bodybuilding. Now let us have a look at weight training having looked at the nutrition and supplementation. This is probably the component that is considered as the least important for an overall success in natural bodybuilding. This simply means that you can have one of the best muscle building programs on earth but if there is no proper nutrition for supporting the growth of muscles, then your gains will automatically be stopped dead in their cracks.

overtrained bodybuilder

Though there are a lot of training programs out there, what is recommended is that you embark on training for 3 days/week. Every day you will be required to focus on a different group of muscles. For instance, day one you embark on legs/abs, day two you proceed to shoulder/triceps and finally day three you do back/biceps/forearms. This schedule gives you enough time without necessarily being in the gym too much. Its important to allow every muscle group to rest and grow, therefore helping to avoid the effects of over training.

Training Summary

Make sure that the core of your weight training program has compound lifts like bench presses, squats, chin-ups, dips, etc. In all the lifts of your program, you are advised to do 2-3 sets of 5-7 reps. This allows you to get a great improvement in mass and muscle strength. For the groups such as your legs, chest and that are your main muscle, do about 3-4 exercises for a total of 3-4 sets meant for each muscle group. The purpose of carrying out fewer exercises for the latter is because they received some work prior to the compound movements that you did. This information about training provides you with a good starting point to fill in the last component of your natural bodybuilding regimen.

Things to Avoid

research bodybuilding

Before deciding on natural bodybuilding, the things that you should bear in mind first is to do your research properly. A new drug may arise and your trainer or ally maybe excited to give you the news. Your friends will not always be necessarily right with their opinion. So in order to be sure that you are on the right track, try to get updated about the things that you should avoid. Below is a list of some of the popular substances that bodybuilders try to use in order to gain an unfair advantage.

It is advisable that you avoid those hormones that promote muscle growth such as the testosterone, human growth hormone, insulin, the anabolic steroids and any other prohormones, prosteroids or the precursor steroids.

steroids user

Experimental products that promote muscle growth such as muscle stem cells, gene doping, myostatin inhibitors, selective androgen receptor modulators (SARMs), and Erythropoietin (EPO) should also be avoided completely. These products cause a negative impact to your body. You are also advised to avoid stimulants such as amphetamines and Diuretics. This list is just a basic one for the things to avoid but they are very crucial.

Many people in their drive to possess a body that is perfect tend to forget that there are no shortcuts. A perfect body requires a lot of time and patience, hence no shortcut can be applied. If one uses any shortcut, it will not work the right way for the body. Therefore for you to have a well defined body, the only thing required is that you put more effort on regular workouts. Also consuming a proper healthy diet and following a smart exercise routine. Your goals can be achieved with a lot of easy exercises you probably would enjoy.

Things To Avoid Summary

In our opinion then, natural bodybuilding is a way of building the body without using artificial drugs or supplements. This is a training system that is much better than that of anabolic induced bodybuilding. The only key for you to develop your physique during bodybuilding is that it takes some time so be patient. Make sure you don’t lose the sight of your goals. Keep in mind what your are trying to accomplish, without minding how slowly you are feeling the impact of your progress. Good luck!

How to Get Abs Fast At Home

Bodybuilding and body sculpting are big business these days. In a world where obesity is rising, and the perfect toned body is on every billboard. We all want to learn how to slim down and trim our bodies. When questioned, respondents cited the stomach as the area that they wanted to target most. However, it can be one of the most troublesome areas to target. So, what is the real truth about how to get abs fast?

 Many of us have spent hours in front of celebrity fitness DVDs, suffered through stomach crunches and sit ups, and eaten and drunk all manner of strange concoctions in the pursuit of the body beautiful. The abs are a complex system of muscles, which provide core stability for your body and protect your back. So, we need to look at a variety of methods to improve the muscles in our mid-section.

How To Get Abs Fast Through Exercise


There are many misconceptions about the ways to improve abdominal muscles. Traditional methods include crunches and sit-ups, but personal trainers believe that there are better exercises that target and strengthen the muscles more effectively.



plank exercises

The Plank

The Plank is an exercise which targets the abs specifically. This involves lying on your stomach, resting on your forearms with your feet raised on tip toes. Maintain this position for as long as you can comfortably. A more intense exercise involves lifting alternate knees towards their relative elbow to increase resistance. You can also adapt the plank by raising your arms up so that your palms are on the floor. Then lower your arms to rest on your forearms and return to the original position. This exercise can be repeated as many times as is comfortable.

Downward Dog Ab Exercise

Downward Dog

Another exercise that will improve abs is known as the Down Dog. This involves placing the palms of your hands on the floor and your feet on the floor and raising your body up. Maintain this position and reach your right hand to touch your left foot, and your left hand to touch your right foot. Keep alternating hands and feet until you have finished.


One more ab strengthening exercise is to sit on the floor and bend your knees. Then reach your hands to clutch the outside of your knees, shift your weight forward and straighten the legs. Hold this position while your body is in a V-shape and pull the abs in tight. It is always vital to get a doctor’s opinion before starting any exercise regime. It is also advisable to employ the services of a professional personal trainer, who will know how to get abs fast.

personal trainer for abs

Get A Personal Traner

They will be able to monitor and encourage you as you exercise and help prevent any injuries. Aside from targeted, intense exercises, it is important to supplement your workout with cardio work as well. This will help your general health, but will also burn up fat in the abdominal area, to allow the abdominal muscles to show through more clearly. The best way to do this is through short periods of high intensity cardio work. This can be done in a gym or outside in your own time. You can use interval training, such as sprinting and stopping, or cycling fast and then slowly. A personal trainer will guide you through this process, or you can join a class which specializes in interval training. You can use a personal trainer in a gym or in your own home, supplemented with outdoor activity. Professionals recommend a forty five-minute workout as a minimum session, repeated three times a week or more. If you are using interval training, try a one to two-minute period of high intensity exercise that really raises the heart rate, followed by periods of low intensity exercise. Try and increase the intensity of the shorter sessions as you proceed through the workout.

How To Get Abs Fast Through Diet

veggies for abs

Healthy Eating 

Diet is a vital part of any exercise regime. If you combine a targeted diet with an exercise regime, you will achieve faster, more long-lasting results. General rules of healthy eating apply to abdominal improvement as well. Foods that should be avoided included sugar, white flour and carbohydrate products, alcohol and processed foods. These can be replaced with wholegrains, wholemeal carbohydrates and plenty of fruit and vegetables. It is also important to drink plenty of water when exercising and to maintain good health.

lean protein for ab building

Lean Protein

A rule of thumb for muscle building is to eat more lean protein. Avoid the fat or skin on meat or fish and consume lean white meat and fish. Protein is broken down in the body and helps form muscles, using up more calories than carbohydrates as it does so. Proteins also make you feel fuller faster. If you are struggling with meat and fish consumption or if you are vegetarian, there are plenty of protein shakes and drinks that you can use to increase your protein intake. Nuts and grains can also be included in moderation. You can also consume low fat milk and yogurt to boost the protein in your diet.

There is also research which shows that drinks and spices can help boost your metabolism and help your body to store less fat. Consuming green tea boosts metabolism and cinnamon and chili can help to avoid your body from storing fat. So, if you make recipes full of lean meat and vegetables, or nuts and salads, add spices to improve flavor. Try and eat small meals, and have more of them. The more often we eat, the more the metabolism is activated. If you have had a workout day, you can include more carbohydrate in the diet on those days. Keep clear of any white or processed carbohydrates. Oats, brown rice and pasta and wholemeal bread are good options. These are slow release carbohydrates that will provide energy for longer.


It is important to change more than your exercise regime when you are learning how to get abs fast. Your lifestyle needs to change. This includes improving diet, getting more sleep and drinking more water. Alcohol, caffeine and nicotine are all toxins that are contra indicative to promoting health. You may find that as your weight and wellbeing improves, and your muscle tone becomes more evident, you want to alter other areas of your life to give you a holistic approach to health.

Vegan/Vegetarian Bodybuilding Meal Plan


Adding more plant-based foods into your daily diet has been proven to be one way of staying healthy. Besides boosting your immunity, it reduces the risks of heart disease, type-2 diabetes and certain cancer types. Sticking to a pure veggie diet can be sometimes hard and challenging. With all the beef and cheese adverts everywhere, most people eventually give up without achieving their health and fitness goals. Below we outline the steps to a proper vegetarian bodybuilding meal plan.

For the fitness and muscle building addicts out there, a pure veggie diet works just as well as non-vegan food. You can still achieve your goals of strong bones and shredded body with a vegan diet.

What Is A Good Vegan Diet For Muscle Building And Fitness?

A good vegan meal plan coupled with a working training routine will give you the desired results in no time. A regular intake of proteins throughout the day is the main ingredient for muscle building. The average optimum amount of protein needed is .5g to .7g daily per each pound of your total body weight.

The best time for protein take up is shortly before or after your training routine. Combination of vegetables rich in protein and a moderate dose of multi-vitamins will also work well for you.

Vegan foods for body building:

Before diving into a meal plan, you should first know the type of vegan foods rich in the essential body building elements: carbohydrates, proteins and healthy fats.

  1. Beans.

bean bodybuilding

Beans contain the second highest amount of protein after meat. They are also made up of a fair amount of carbs and unsaturated fats. The protein and fiber contained in beans like kidney beans and pinto beans help in bowel movement and also boost insulin response which is important for muscle growth.

 The fatty acids contained in the seeds acts as anti-inflammatory and speeds up the post-workout recovery process.


legumes bodybuilding

Legumes are considered cousins with beans, they have similar biochemical composition and they provide similar protein value to an exercising body. Examples of legumes with high amounts of protein are lentils, peas, chick peas and soybeans. They have no cholesterol and they are extremely low in fat. They act as a great source of proteins to vegans.

 Cooked lentils for example, contain up to 18 g of protein.

  1. Nuts.

monounsaturated fats

All kinds of nuts contain an essential nutrient for body building. Calcium. Which is required for bone formation process and strong muscle lean mass. Aside from being a perfect snack on the go or at anywhere you are, nuts and seeds are higher in protein and calories than fats.

 A regular amount of nuts incorporated to your daily diet is required for a strong bone formation and muscle gain.

  1. Fruits.

banana bodybuilding

Most fitness experts recommend staying away from fruits during the body building period. Claims that fruits contain fructose content that sparks fat gain are true. There are fruits like bananas, cantaloupes and apples that are very rich in minerals required for muscle growth. The fruits have carbs, fibers and vitamins in high levels. These are what your body needs when carrying out fitness exercises.

  1. Leafy greens.


While people think you only need proteins for body building, vegetables play a crucial role too in triggering sequential muscle growth. Kales, romaine lettuce and spinach are some examples of leafy greens with high amounts of vitamins required by the body during muscle growth.

Vitamins A, B, C, D and E are vital for improving muscle concentration and raising the muscles’ mean mass value. Neutralization of harmful effects of oxidative stress and reducing inflammation are ways in which leafy greens help the muscle building process.

The vitamins also speed up the recovery process after a workout.

Other vegetarian foods rich in minerals include eggs and fermented dairy products. Yogurt, buttermilk and kefir are examples of dairy products with high amounts of calories. Presence of antioxidants act as anti-inflammatory aiding in post workout recovery.

Meal plans:

There are so many vegan meals plans for body builders. Depending on your requirements and budget limits, you will always get what works for you. I came up with a 7 day meal plan below. The vegetables and fruits included in this meal plan are rich in calories and the proteins you need for your daily exercise routines. The plan is not
sequentially strict and you can start with any day as long as you follow that day’s plan.

Following this meal plan guarantees an uptake of more than 1500 calories in a period of seven days, way more than the limit required for body building.

Day 1:


bodybuilding muffin

You should start your day with a glass or two of fortified plant milk and a slice of muffin. This will provide the energy and motivation boost you need for the day’s activities. The nutrients present in the fortified milk will kick start your exercises routine for the day. You can take yogurt or any fermented dairy products instead.



You need a whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. The carrots contain Vitamins C and E which are required for body lean mass regeneration.


veggie meatball

For your dinner, take a meal consisting of meat balls (they are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice. This should be repeated two

times a week.

Day 2:


banana bodybuilding

A snack of banana fruit and peanut butter will do you just fine in the morning. Add a toast of whole meal taken with fortified plant milk. Banana fruit contains a high level of healthy fats and calories required for your day exercise routine. A steady supply of energy in the morning is all you need for a good exercise routine.


chickpea salad

For your midday meal, take chickpea and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.


A meal of chickpea, pepper curry and sweet potato should make your dinner. To make a basic vegan curry, add light coconut milk to the curry paste. Rice seasoned with either pepper or fortified milk should accompany the meal. That’s makes up a supply of all the required nutrients to your body.

Day 3:


banana berry smoothie

As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk. A steady supply of all nutrients is what you’ll get in the morning with a meal like this.


Same as day 1, you need a whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. The carrots contain Vitamins C and E which are required for body lean mass regeneration.


Roll veggie burger in whole meal with salad. You can either buy vegan burgers or you can make your own. Take a glass of fortified plant milk, grated carrots and cashew nuts. Call it a day.

Day 4:


bodybuilding muffin

Same as day 1, you should start your day with a glass or two of fortified plant milk and a slice of muffin. This will provide the energy and motivation boost you need for the day’s
activities. Add crushed carrot as snack and take it alongside the fortified
plant milk.


Baked sweet potato seasoned with houmous and salad will make a perfect lunch for a vegan. Besides the high amount of carbs present in sweet potatoes, the salad will make digestion more swift and full of fiber. This will give you all the energy you need to see you through your day.


veggie meatball

For your dinner, take a meal consisting of meat balls (the are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice.

Day 5:


banana berry smoothie

As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk.



For your midday meal, take chickpea and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.



Whole meal wrap filled with carby foods like rice, beans and veggies is what you should take for dinner. The rice should be spiced. Do not forget to add few amounts of vegetables. Take a fruit as a bonus of the day.

Day 6:


Take snacks comprised banana fruit and peanut butter as soon as you wake up to give you an energy boost. Add a toast of whole meal taken with fortified plant milk. Banana fruit contains a high level of healthy fats and calories required for your day exercise routine. A steady supply of energy in the morning is all you need for a good exercise routine.




During midday, take chickpeas and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.


veggie meatball

Take a meal consisting of meat balls (they are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice.

Day 7:


As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk.


Whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. This will provide all the nutrients needed for the day’s activities.


Whole meal wrap filled with carby foods like rice, beans and veggies is what you should take for dinner. The rice should be spiced. Do not forget to add few amounts of vegetables. Take a fruit as a bonus of the day.

Check list:

  • – Always take water regularly in between meals for better digestion of the vegan food.
  • – You can eat dinner leftovers in the morning on top of your breakfast.
  • -Stick with a single meal plan to realize your fitness and body building goals.


Sticking to a pure vegan meal plan is easier than you think. The goals you set when beginning the plan should be your motivation elements. Results come sooner than you thought if you combine right meal plans with your exercise routines.

As you build muscles the vegan-way, you should remember the following and their importance during any body building routine:

Carbohydrates: the number one source of energy to your exercising body. The produce the necessary fuel for movement during exercise routines. Vegan sources of carbs include: grain bread, pasta and cereals.

Fats: though highly mis-conceptualized, healthy fats are beneficial to our bodies. They contain twice as much calories compared to carbs or proteins. They are found in plants and oils in their healthy monounsaturated forms.

Proteins: the basic building block behind every shredded body. This is what muscles are basically made of. They trigger sequential muscle growth during body building routines. They are required in plenty for every body building exercise being carried out.

Uncover the 6 Best Bodybuilding Food Plans

The fitness industry has grown considerably in the last few years. Bodybuilding is a big part of the fitness industry and many young athletes strive to have a career in bodybuilding or they just want to gain some muscle and look good on the beach. There are many different diets that assist in gaining muscle mass, a few examples are the Atkins new diet revolution, the South Beach diet, anabolic diet and many more. Look below and choose your bodybuilding food plan today!

The Atkins New Diet Revolution:

atkins diet

Robert C. Atkins is the founder of the Atkins new diet revolution. Not only is he the founder, he is also director of the Atkins Complimentary Medicine Institute in New York. This is a great thing for anyone trying to find a new diet to follow that has scientific proof behind it. It  is always good to know how well thought out the diet is. The Atkins diet is a low carb, high-fat diet, where there are no restrictions on the fats that are consumed.

The diet starts with an introductory phase that normally ranges between 2 and 36 weeks. The introduction only allows you to consume 20 grams of carbs a day and consuming fruits, bread, pasta, grains, starchy vegetables or any dairy products will not be allowed. After the introductory phase, there are two more phases that follow where the main goal is to increase carbohydrate intake by 5g or 10g increments. Next up is the maintenance phase. Many diets dismiss the importance of controlling the intake of calories. Atkins believes in his diet that it is important to regulate the intake of calories and adjusting it for either weight gain or weight loss.

The South Beach Diet:

South Beach Diet

Associate professor of medicine at the Miami School of Medicine, Arthur Agatston, invented this diet. A professor that surely put some great thought into designing the South Beach diet. The purpose of this diet ensures that whoever follows this diet will get rid of their sugar addiction. The first fourteen days of the South Beach diet will consist of an induction phase.
In this phase, you are sure to lose some weight, but for gaining muscle mass this is good to ensure you are gaining quality mass and not just gaining fat. Also in the first phase fruit, bread, pasta, and alcohol are prohibited. In the second phase low, GI fruits and starches will be allowed. Once the target weight has been reached you will, maintain the second phase.

The End Zone:

zone diet bodybuilding

Barry Sears developed the end zone diet to be based more on percentages that need to be taken in daily. This plan suggests that your diet needs to consist of 40% protein, 30%carbs, and 30% fats. The purpose of this diet is to control insulin levels and eicosanoids.
In this diet, it is also seen that high-GI food causes obesity. In this diet, you have more control over how much macronutrients you get in and can gain quality muscle mass. Another positive about this diet is that it promotes the intake of fatty-acid which has many health benefits as well.

Very low-fat diets:

These diets have very low fats, high carbohydrates, and moderate protein intake. Very low-fat diets are primarily based on the intake of fruits, vegetables, whole grains, no fat dairy products and low quantities of sugar intake.
Very low-fat diets are normally used by athletes and active individuals. If you are looking to build muscle mass, this diet would be perfect as you have only enough fats to fuel your workouts and gain some great muscle mass.

UD2 Diet:

This diet was created by Lyle McDonald and it has its limits. If you are male, you should not have a body fat of more than 15% and if you are female, you should not have a body fat of more than 22%. This diet starts with a catabolic/low-carbohydrate phase, to promote fat loss in the beginning and an anabolic/high-carbohydrate phase to rebuild and gain muscle mass.
The first two days of this diet are low-carbohydrate days and are done in conjunction with high-intensity training with little rest in between. The third day of this diet is normally a repeat of day one and two, but there is no training done on this day. On day four, you will be consuming both low and high carbohydrate meals. During the day you will have low-carbohydrate meals and a high-carbohydrate meal before you have your workout. On this day, you are required to do a physically demanding workout. During day five, six and seven, you will do some heavy weight training and consume low-carbohydrate meals. You will not be training on day seven and that will be seen as your rest day.

The Anabolic Diet:

anabolic diet

The Anabolic diet requires one to carb-deplete during the weekdays. This means you will consume low carbs, high fats, and high protein meals. During the weekend you will be required to carb-load, which means you will consume high carb, moderate fat and low protein meals during those two days. This diet was developed by former world champion powerlifter Dr. Mauro Di Pasquale. This diet allows you to feed your muscles over the weekend and ensure you build quality muscle during the week.

It is very important to eat long-lasting carbohydrates over the weekend. Because you will not be eating any carbs during the week. Carbs should give you energy during most parts of the week.  When carb depleting during the week, your muscles will consume all nutrients in the food eaten every weekend, making the absorption quality much better.


When looking at diets to meet your goals it is very important that you ensure you are following one that fits into your schedule and that is convenient and easy to follow. This will ensure you stay on the diet for longer and see the needed results.

It is also important to ensure that the diet has the required result on your body; this might require you to test out diets and see if they work, before finding the perfect one. Make sure you understand the science behind each diet. Also look over each exercise done in conjunction with the diet to receive the desired results.

The 8 Best Bodybuilding Vegetables

The 8 Best Bodybuilding Vegetables

In a diet planned for body building, vegetables are often overlooked. Body builders usually focus their attention on getting protein necessary to build body mass from meat and supplementary proteins. However, many people don’t know that vegetables are essential components in any body builder’s diet. Not only do they provide you with necessary vitamins, but some vegetables can also completely substitute meat with their high protein content.

Here are 8 of the best vegetables for body building that you should not miss out from your diet.



Soybeans are among the best vegetables in terms of protein content. One cooked cup of soybeans contains 28 grams of protein. Which is equivalent to the protein content in a 150 grams of chicken. While some people claim that the protein contained in them are not as high quality as other meat-sourced proteins, soybeans remain an excellent choice if you are looking for a vegan or vegetarian diet.

However, this is not the only nutritional value you can possibly get from them. Soybeans are also high in insoluble fibers which are good for healthy digestion, as well as unsaturated fats which are good for your cardiovascular health.





Edamame is one of the greatest snacks or side dishes. If your looking to build muscles and keep your fat-intake at a minimum. These protein-filled vegetables are rich with soy protein, with 22 grams per boiled or steamed cup. They are also rich in leucine, a great nutrient which triggers muscle’s growth.

Edamame are basically immature soybeans. Similarly, they are a great source of muscle building protein if you’re into a vegetarian diet. Otherwise, you can combine them with your choice of meat to get your recommended 30 grams of protein per day.

Lentil Beans

lentil beans

Lentil beans are not only useful in many recipes, but they are also high in plant-based protein, containing 18 grams of protein per cooked cup. They come in around 1:1 protein to carbs ratio, which is rare to find. They are packed with fiber, and the carbohydrates in them are low impact and slow to digest, making them a great choice to include on your nutritional plan.For calorie-intake watchers, lentils are also great with only 230 calories per serving.

Lentil beans come in different colors – red, green and brown – which vary slightly in their taste. However, if you are in hurry, then go for the red lentils which take less time to cook compared to the other types.



If you are trying to cut fats or reduce your calories intake, then broccoli is a must for you. In fact, it is a must for any body builder! This is because while it contains very few calories, this green miniature tree -shaped vegetable also happens to be one of the most nutritious foods on earth.In just one cup of chopped broccoli, you can get 2.6 grams of protein, top up your daily need of vitamins C and K and obtain other essential vitamins including Calcium and Potassium. The green vegetable is also high in anti-inflammatory and antioxidants.

Even if you are not a big fan of broccoli, this is just a great vegetable and a must-have on your diet. There are many ways to cook it and make it one of your favorite vegetables!


These little green rounded guys contain just under 9 grams of protein in one cup. In addition, the protein’s amino acids contain leucine, a nutrient that triggers muscle growth. Moreover, one cup of peas will also supply your body with important nutrients, including a day’s worth of vitamin C, in addition to vitamin A, fibers, thiamine, magnesium and iron.

Peas can be cooked in several ways; whether in a salad, next to a piece of steak, they are full of benefits for your muscle gains.



In just one cup of boiled spinach, you can get 5 grams of protein.This green vegetable is also loaded with vitamins and minerals. It is an excellent source of vitamins A, K and E in addition to Calcium. Moreover,it is rich in iron and magnesium, two great minerals that are essential for muscle development.The leafy vegetable’s dark color is a sign of the phytochemicals it contains, which, according to some studies, helps to speed up the body’s conversion of protein into muscle mass.

Spinach is also high in fiber and extremely low in calories, making it an excellent choice for a dinner or a side dish. You can have it raw or cooked; either way, Spinach needs to be on your list!



Very similar to spinach, kale is a great leafy green vegetable that is great for any diet. Specifically for people trying to build muscles, it contains 3 grams of plant-based protein per cup, making it a great protein ingredient to add into your salad, soup or shake.

It is low in calorie with only 34 calories per cup, and has zero fat. In addition, it is loaded with fiber, as well as other great antioxidants and vitamins including vitamin A, C and K. However, the most important thing is that it is very high in iron, which is necessary for cell growth and assists you to train harder.

Mung Bean Sprouts

mung bean sprouts

2.5 plant-based protein contain in each cooked cup, these high-protein sprouts are great for adding protein to any dish. They are also low in calories with 31 calories contained in each cup, and considered very filling food, which means they are slow to digest and keep your stomach full longer.

Mung beans are great for any nutritional plan, as they contain a high content of nutrients, including manganese, potassium, folate, copper and vitamin B. In addition, they are high in fiber, lecithin and zinc, minerals which are important to boost physical performance.

You can toss them into your salad, or put them inside your sandwich; mung bean sprouts are always a good choice for a plant-based protein.

Who said that protein comes only from meat and non-vegetarian sources? There are plenty of vegetables that offer you great nutrients and proteins necessary to support you at the gym and improve your muscle gain.Whether your a vegetarian or not, it is important that you include the vegetables on this list to your diet and rock your body!

Bodybuilding While Cutting Diet

Bodybuilders hate the cutting stage of training because it means eating less to shed body fat while also engaging in high-intensity cardio workouts.

Unfortunately, you cannot avoid that level of stress if you truly intend to pursue a successful bodybuilding cutting diet.

You have probably heard people say that abs are made in the kitchen, and they are not wrong. Your diet has a greater impact on the health and physical status of your body than any training you do.

In fact, all the training in the world won’t do you any good if you haven’t taken the time to create a proper dieting plan.

Fortunately, bodybuilding cutting diets are not that difficult to formulate.

Bodybuilding Cutting Diets: What you need to know?

A successful bodybuilding cutting diet has four primary aspects that you should endeavor to understand before you attempt to shed your excess fat and tone your body:

1). Calorie Deficit

If you want to shed fat, you need to create a calorie deficit in your body. What does that mean? Create a situation where you are using more calories than you consume. The body normally turns the food you eat into energy which it uses to execute basic operations.

The first part of an effective bodybuilding cutting diet is to eat less food than you normally do. This is without changing your daily routine. The idea is to force your body to take its own fat and turn it into energy.

You could rely on supplements to boost your body’s metabolism. But it is just as effective to cut back on the number of calories you consume.

2). Essential Nutrients

You won’t shed fat and gain muscle by merely eating less. By cutting back on your meals, you are also cutting back on all those essential nutrients you used to get from your favorite foods and which your body will start to miss.

That doesn’t mean you should give up on achieving an effective calorie deficiency. It just means you have to compensate accordingly. Determine what nutrients, fatty acids, minerals, and vitamins you need to stay healthy and either incorporate them into your restricted meals or invest in supplements.

3). Protein

Once you achieve the necessary calorie deficit in your body whilst also meeting your body’s essential nutritional requirements, your body will start to break down the protein in your tissues in its efforts to generate energy.

You do not want that. Your body needs protein; not just your organs but your muscles as well. And if you want to avoid muscle breakdown as your body feeds on itself, you must substantially multiply your protein intake.

Again, if finding the necessary protein-rich foods proves too difficult, you can always invest in supplements.

4). Gym

What do bodybuilding cutting diets have to do with the gym? That question keeps emerging in circles of people who believe that a few weeks of fasting and nutritional dieting is all they need to craft a 6-pack.

The right diet will help you shed excess fat and lose weight but it will not tone and chisel your body. When you begin to restrict your diet and once the full effects of the calorie deficit set in, your endurance will wane.

You might even feel weaker. However, you are encouraged to maintain your regular exercise routine regardless.

Obviously, you shouldn’t push yourself too hard, but it is a mistake to drastically cut back on your workouts just because your diet is starting to take its toll. For the best results, try to focus on short brutal training sessions instead of longer intensive workouts.

You will burn fat faster even as you chisel your body.

Bodybuilding Cutting Diets: The Food

There are three primary food groups with which you should concern yourself when pursuing a bodybuilding cutting diet:

1). Sugars

You need to prioritize foods that are low on the glycemic index. Foods with a high GI are typically stored as fat, especially if you consume too much of them and fail to work out. Low GI foods release glucose very quickly and are likely to give you the energy boost you need to exercise.

Now, you will find that there are a variety of foods under the low GI’ category each with its own pros and cons. The idea here isn’t to tell you which foods to eat or not eat but, rather, to give you a starting point.

If your knowledge of nutrition is limited and you do not know how to go about formulating the right diet, begin here.

2). Fats

fats in bodybuilding

Fats always get a bad rap. But it truth there is such a thing as good and bad fats. However, when it comes to bodybuilding cutting diets, you need to cut down on any and all fats, good or bad. You are better off looking to carbs for energy. Bring your intake of good fats down to 20% or less and you should be fine.

3). Carbs


Carbohydrates are an essential component of every bodybuilder’s diet. You need to prioritize complex carbohydrates that not only release energy slower but also decrease the chance for fat storage.

Notable examples include oatmeal, yams, and sweet potatoes.

Carbohydrates are best consumed at times when you expect to be the most active, such as before and after an intense workout where your body really needs the energy.

Consume your carbs in moderation. Remember that you are trying to create a calorie deficit.

Of course one shouldn’t forget about their cheat meals. Most of you know by now why cutting diets are so difficult. The moment you begin to restrict your meals for the sake of achieving a calorie deficit, intense cravings kick in.

Those intense cravings have been the downfall of so many would-be bodybuilders. But you do not have to let them beat you down.

Take one day out of every week where you give into those cravings and eat whatever you want. That is a cheat meal. It will boost your morale and help you overcome the mental rigors of dieting.


Do not get swept away by fads. There are plenty of detail-oriented bodybuilding cutting diet eBooks and programs on the internet, and one assumes they are being marketed and sold as products because they work.

However, try to remember that every person’s body is unique and just because a particular cutting diet worked for someone else doesn’t mean it will work for you.

Focus on understanding the principles. And then find a bodybuilding cutting diet that specifically works for you.

Building A Proper Bodybuilding Nutrition Program

Building A Proper Bodybuilding Nutrition Program

In bodybuilding, the key is proper diet and exercise. Bodybuilding is not only for those who want to lose weight, but also for those who want to gain muscle definition and mass. Physique athletes and bodybuilders are mocked for obsessing over diet plans and exercise routines. We weigh foods, count calories, and try to break down meals into smaller ones. However, proper bodybuilding nutrition and planning is the key element in a successful bodybuilding routine.

There is a science to what we eat to build muscle, shred off unwanted fats, and build the best physique appropriate for every individual. A group of scientists and researchers specialize in research to understand proper bodybuilding nutrition. The studies have developed several methods and have proven to be effective throughout the years.

Body build-up

There must be nutrient-dense food which is rich in vitamins and minerals, and fiber-rich food included in the diet. These are not only good for the health but are also essential for muscle growth. Green leafy vegetables are also a must every day. Top athletes and bodybuilders consider food as their fuel in their daily workout. Food is better when it is in its natural state.


Our recommended protein powder(We highly recommend using protein powder for maximum muscle growth!)

Dymatize ISO 100 Whey Protein Powder Isolate, Fudge Brownie, 1.6 lbs

While amino acids are the building blocks of protein, in turn, protein builds up the muscle. An individual’s needs vary from another. For instance, a minimum of 30-40 grams of protein is the amount that is optimal in muscle-building. From there, the amount will go up or down depending on the person’s body weight.

There are different suggestions on how many times a person must eat in a day. However, some suggestions are not applicable to everyone. People have varying needs, lifestyle, and preferences and eating habits. I recommend eating  4-5 times a day and making sure that each meal contains enough protein in it. You should always go for high-quality proteins.

In between those meals, branched-chain amino acids work wonders in bodybuilding. Leucine is a type of branch-chain amino acid and bodybuilders need about 3 grams of it per serving. It is equivalent to 30-40 grams of protein coming from regular meals. Leucine is also present in supplements, snacks, and shakes specially made for bodybuilders.

Sources of Protein

milk protein bodybuilding

Dairy is one of the most important sources of protein in our diet. Studies tell us that those who include more dairy products in their diet are healthier, leaner, and more muscular. Dairy products in their natural state have these three macronutrients: fats, carbohydrates, and protein. The amount of macronutrients you need depend on how the dairy products are filtered or processed. Whey and casein are also important components of milk protein which are also important in muscle-building and maintaining good health.

Aside from dairy products, animal-based sources such as eggs, lean meats (beef, chicken, and turkey) are also great sources of protein. The same is true with salmon, which, aside from protein, is also an excellent source of omega-3 acid.

Although protein supplements help, food is still the best source when in it comes to overall nutritional impact. Food that has not been processed and retains most of the essential nutrients is still the best option.



Apart from protein, carbohydrates are also important to give energy to the body. Again, the proper amount of carbohydrate intake depends on how hard a person trains. For instance, a person who trains three times a week would require more energy as compared to another who trains twice a week.

Carbohydrate sources

During workouts, it is important to eat the right types of food that will keep your stomach full. Low to moderate glycemic carbohydrates are the best options which can be taken from sweet potatoes and oatmeal. On the other hand, high-glycemic carbohydrates will give you a sugar rush but will quickly lower down, leaving a person hypoglycaemic and starving. Blood sugar will lower down and a person can lose focus and energy on the training.

It is recommended to maintain a ratio of 5:1 or lower between carbohydrates and fiber. For example, a loaf of bread containing 20 grams of carbohydrates and 5 grams of fiber has a ratio of 4:1. It is a ratio within the suggested range.

After a workout, eating a meal with high-glycemic carbohydrates and lower fiber is advised. This will replenish the reserves of the body’s carbohydrates. However, during other times, the carbohydrate and fiber intake must be balanced.

Power Breakfasts

After waking up, it’s perfectly okay to include a little bit more fat like eating whole eggs for breakfast. Oatmeal and yogurt also contains carbohydrates and lots of fiber. There are many people who try to eliminate carbohydrates but for those who train hard, carbohydrates are very critical.


water for bodybuilding

The human body is composed of 70% water. On regular days, I drink 8-10 glasses of water. However, when doing training, the human body requires more. To illustrate, in a CrossFit workout, training may be done in a room without air conditioning and profuse sweating is expected. A person can lose about a liter of fluid which is equivalent to losing a couple of pounds.

However, losing that amount of fluid also means losing electrolytes and sodium, which are required by the body to function normally. Cells get smaller when they are dehydrated. Any fluids lost during the workout should be replenished to maintain the body’s performance and overall good health.

Replacing with water is not enough. Studies show that drinking distilled water will take away more electrolytes when urinating. I recommend that you drink regular water. Adding a bit of salt in the water will help in replenishing the lost electrolytes.

Cheat Eating

cheat eating for bodybuilders

While strictly following your bodybuilding nutrition plan is recommended, there is nothing wrong with a slight deviation from your meal plan at times. There is a lot of mental stress that is associated with religiously following a meal plan. Try to schedule a cheat day, so you can utilize it as a release valve to recover. I found that this method actually helps in making a person stick to the overall training program.


It can be very difficult to start with training and changing meal preferences since it also means totally changing one’s lifestyle. There are no shortcuts in training. There must be a lot of discipline and patience involved. Depending on the program suggested by the nutritionist and the trainer, some training may take months. The entire training can be very demanding. It would require a lot of focus, dedication, consistency and determination.

It is best to consult with a trainer and a nutritionist first who can best recommend a proper diet and workout plan suited to a person. You should also recommended to talk to a doctor to make sure that strenuous physical activities and a bodybuilding nutrition program diet will not be detrimental to your overall health.