Bodybuilder diet divide into three parts: Stage set of muscle mass , stage of strength training and “drying” . Three stages of the diet determine the training stages, since the athlete needs to work out all the muscle qualities. And also work the level of subcutaneous fat, because the aesthetic component influences not only on the size of the muscles, but also on how much the muscles are embossed. The stages of training should not be confused, since a set of calories is needed for muscle mass gain and strength increase, and a deficit balance of caloric content for reducing the level of subcutaneous fat. The fact is that hypertrophy of muscle fibers is an anabolic process of synthesis of organic tissues.
Despite the fact that during the recruitment of muscle mass and the study of strength indicators, anabolism occurs, however, the bodybuilder diet in these two stages is different. If, during the recruitment of muscle mass, the athlete trains the energy supply through glycolysis, developing muscle volumes, then during the training of strength indicators the athlete trains the body’s ability to provide energy to the muscles by the breakdown of creatine-phosphate. As a consequence, during mass recruitment, myofibrils are damaged more severely, and synthesis of organic tissues is more intensive, so the athlete needs more protein. During the training of muscle strength, there is a need for more energy, so the priority in nutrition is given to carbohydrates.
During the ” drying ” the athlete deliberately creates a calorie deficit, so the body accumulates a lack of energy from the subcutaneous fat. In general, there is no other way to lose weight! But the bodybuilding diet is for that and the diet is for bodybuilders, that the athlete is still trying to keep muscle volumes. First of all, it is possible to achieve the preservation of the massiveness of the musculature by training. In general, training at this stage should be aimed at preserving muscles, rather than increasing energy costs, because if an athlete trains in an aerobic style without taking pharmacology, the body will “eat” muscles faster than getting rid of excess weight. The output is strength training, which will force the body to maintain muscle volumes in order to cope with the load, Which you constantly take over.
Basic exercises allow you to use large working weights, as well as spend a lot of energy, while stimulating the release of testosterone. Testosterone, in turn, will help burn fat and prevent the burning of muscles. In other words, a diet to reduce the level of subcutaneous fat is a protein diet! This same stage of training allows unhindered use of sports nutrition. During other stages, the irregular application of sports nutrition knocks down the athlete’s reference points, which prevents the progression of the load, but during the “drying” the load does not need to progress, so in this case the sportspit is very effective.
Bodybuilder diet menu
The bodybuilder diet plan is the same for athletes of any level of fitness and physique, but the specific figures that determine the amount of a particular product are individual. Thus, during the recruitment of muscle mass, the athlete should consume 2-3 grams of protein per kilogram of body weight, while working out strength indicators of 1-2 grams of protein, and during the “drying” – 3-4 grams for each kilogram of its own weight.
Fiber should always be consumed a lot, because it is full of vitamins, and also helps to better digest meat and other products. Difficulties arise with carbohydrates, since it is important to use not some amount, but in relation to their energy costs and goals.
To gain control over the caloric intake, it is necessary to eat an equal number of foods or food items every day. The first method is easier, therefore, this article will be review him, the second method allows you to change products inside the bodybuilder diet menu, but requires the bodybuilder to use the table of food composition, food weights, as well as keeping a diary in which the athlete will record everything that he Ate a day. Thus, within a week you eat the same food or quantity of food, or the number of food items every day, then, by observing your result, you correct the bodybuilder diet menu within 10%.
Parts of a bodybuilder diet
During mass gain, the bodybuilder diet should be such that the athlete can progress from exercise to training, but at the same time the level of subcutaneous fat does not grow at all, or does not grow at all if possible. All time during the study of strength indicators, it is necessary to create a surplus of calorie balance and to monitor the growth of the fat layer is meaningless, because it will still grow, because, if carbohydrates are not enough, then there will be no increase in strength. In time during the reduction in the level of fat, you need to eat the recommended amount of protein, a lot of fiber, give up fatty, almost completely from carbohydrates, but not completely, so as not to drive yourself into a hungry pit. In the “drying” you do not need to lose weight faster than 2 kilograms per week.
Menu during the set of mass
15 minutes before breakfast – 300ml of boiled water at room temperature
Breakfast – rice, buckwheat porridge in milk, or oatmeal with dried fruits.
Second breakfast – pork chops with macaroni of solid varieties and tomato juice.
Lunch – red lean borsch and boiled veal or chicken with buckwheat porridge and Vegetables
Snack – boiled pollock or steamed with rice and sea cabbage
Dinner – cottage cheese with honey, walnuts and yogurt
Sports nutrition: protein isolate, whey protein, casein protein, complex amino acids, L-carnitin, creatine, glutamine, BCAA, complex vitamins and fish oil.
Menu during the study of strength indicators
15 minutes before breakfast – a glass of water without gases at room temperature
Breakfast – any porridge on milk and shortbread cookies
Second breakfast – pork with baked potatoes and vegetables
Lunch – any lean borsch and boiled meat with macaroni of firm grades and tomato juice
Snack – sea fish with Rice and coarse cabbage
Dinner – cottage cheese with yogurt and honey with walnuts
Sports nutrition: protein mixtures, including fast proteins and casein, preferably creatine and L-carnitin, amino acids, best glutamine and BCAA, do not interfere with complex vitamins.
Menu during the “drying”
15 minutes before breakfast – 300ml of mineral water without gases at room temperature
Breakfast – boiled chicken breast with vegetable salad in olive oil with walnuts added.
Second breakfast – boiled chicken breast with tomato juice.
Lunch – boiled chicken breast and kefir with green apples.
Afternoon snack – boiled Chicken breast and skimmed curd cheese
Dinner – skimmed cheese with yogurt and green apples
Sports nutrition: casein protein, BCAA, complex vitamins and L-carnitin