Bodybuilding for beginners nutrition. How bodybuilders eat: learning to gain weight correctly

Many people know that a bodybuilder’s diet has a complex set of foods. In order for everything to go as it should, you should study a lot of theory on this topic. Let's look at what this diet is and what its rules are.

Meal plan

If you are serious about lifting weights and work out intensely at every workout, you need to know that it doesn’t end when you get home. There is a special one for men and women. Only if you stick to it will your cherished goal become achievable in the foreseeable future.

Muscle growth and recovery are simply impossible without proper nutrition. Moreover, the diet must be adjusted as the muscles increase. After all, poorly developed muscles require much less nutrients compared to large ones. There are two ways to control this process.

On the one hand, the scale will tell you whether you are moving in the right direction or not, while checking the gain of muscle mass, do not confuse it with fat. In addition to scales, there is a device called a caliper. It is enough to take measurements 2 times a month. The results will show your body fat percentage. If you take measurements in the gym, then to obtain reliable data they must be done by the same person. The caliper is able to display even the results of gaining a few millimeters in the waist.

Basics of calculations

Let's add a little mathematical calculations to this theory. Knowing your body weight and percentage of adipose tissue, it is easy to calculate your fat mass. It is obtained by simple subtraction. Naturally, this number includes all systems, organs, bones, etc. But this result can be constantly used as a value showing muscle mass.

Having made measurements once, they need to be recorded or remembered and compared with the following results. If the weight changes, but the fat remains at the same level, then there is nothing to brag about. But when a bodybuilder’s diet has the right set of foods, you will soon notice how the weight will soon go up thanks to lean mass. The opposite result will be noticeable with a poor diet. But a bodybuilder definitely doesn’t need this.

Anthropometric measurements

For example, you can take a person with a total body weight of 70 kilograms and adipose tissue of 21%. We make the following calculations:

• 70 * 0.21 = 14.7 (where 14.7 is the number of kilograms of fat mass);
• 70 - 14.7 = 55.3 (where 55.3 kilograms is the total amount of lean mass).

We now associate all aspirations with Unfortunately, the process does not always go in the direction we would like. If there are not enough nutrients, and you do grueling workouts, then muscle tissue will be lost as a result.

If you conduct training at home, then the measuring instruments become a mirror and scales. If your weight does not increase, this is a sign that your diet is poor. In the mirror you can observe and track the results of your efforts at your waist.

Proper weight gain diets for bodybuilders begin with determining the energy value of the diet per day. Added to the total number of calories are those that are wasted during daily training and all activities.

To understand your daily needs, you can use special programs that perform online calculations.

In a quality diet, the ratio should be as follows:

• carbohydrates - 50%;
• proteins - 30%;
• fat - 20%.

One gram of protein and carbohydrates counts as 4 calories, and one gram of fat counts as 9 calories.

The calculation in this case is performed as follows. If the daily requirement is 2900 calories, then, based on the percentage, we get the need:

• carbohydrates 1450 calories divided by 4 = 362.5 grams per day;
• protein 870 calories divided by 4 = 217.5 grams;
• fat 580 calories divided by 9 = 64.4 grams.

Meals

Knowing your daily diet, you need to distribute it between meals. not only must it be properly formulated, but also include several doses per day. And the more, the better.

It should be kept in mind that the first meal after training should consist of foods that are digested the fastest. Therefore, fats should be excluded from this intake.

On the Internet you can find many tables where calorie content is indicated. Those that contain a bodybuilder’s diet a set of food products that allow you to gain weight are selected. Based on this, the menu is compiled.

Every meal should contain all the nutrients. Larger portions can be planned for breakfast, lunch and dinner, and smaller portions for lunch and afternoon tea.

For the body to adapt, a bodybuilder’s diet for weight loss and weight gain should last at least 2 weeks. After this time, look at the results achieved.

If you do not gain weight, you should double your carbohydrate intake and one and a half times your protein intake. The same recommendation applies to weight gain due to lean mass.

If you gain weight due to fat, carbohydrates should be completely excluded from the last two meals. The same should be done if at first everything was fine, and then the percentage of fat began to increase.

What could breakfast be like?

Let's look at several options that can be used by a bodybuilder.

1. Scrambled egg whites, oatmeal and banana.
2. Low-fat cottage cheese, bran bun and green apple.
3. Cereal flakes, quail eggs, berries and chicory.
4. Casserole and salad.
5. Chicken breast, buckwheat with milk, orange and tea.
6. Beef, standard scrambled eggs, salad and milk.
7. Sandwiches, protein shake, millet porridge.

Features of a bodybuilder's diet

Bodybuilders eat very differently than ordinary people. A prolonged feeling of hunger is unacceptable for them, since during such periods the body's resources are wasted. Therefore, you need to eat often.

Bodybuilder diet: food set

Proteins are mainly obtained from the following foods:

• fish;
• meat;
• cottage cheese;
• whey protein.

Bodybuilders get carbohydrates from:

• legumes;
• vegetables;
• fruit;
• oatmeal;
• rice;
• pasta;
• cereals;
• potatoes.

Sources of fats can be:

• olive, sesame, linseed oil;
• almonds (not roasted);
• nuts.

What foods should you exclude?

Proteins that are harmful to a bodybuilder are:

• fat meat;
• milk and milk products with high fat content;
• fast food.

• bread;
• store-bought juices;
• crackers;
• food with sugar;
• sweet.

Prohibited fats include:

• margarine;
• fried butter;
• vegetable, except for permitted species;
• fried foods.

In order not to exhaust yourself with hard training to no avail, which often happens without following a certain diet, it is advisable to adhere to the tips below along with it.

1. To gain lean body mass, the calories consumed must be greater than those expended.
2. Meals should contain plenty of proteins and complex carbohydrates. The latter are necessary to restore energy, strength and muscles. The amount of fats and fast carbohydrates should be kept to a minimum.
3. Drink 2 liters of water or more daily. We know that a bodybuilder's diet has a set of foods and a specific menu. But sufficient fluid intake should also be provided, since in an athlete all processes proceed more intensely and require more water.
4. After 2 months, they begin taking protein supplements. Cocktails are taken between meals, before and after bedtime, as well as after training.
5. All harmful products should be completely excluded.
6. It is clear that a diet for gaining muscle mass does not contain enough vitamins and beneficial microelements. Fitness and bodybuilding at the same time require high physical activity. Therefore, it is highly advisable to take additional vitamins.
7. Food should be high in calories. Then everything will be absorbed properly.
8. There should be at least 6 meals. Then the digestive system will not be overloaded, small portions of useful substances will regularly enter the bloodstream, which then feeds the muscles. When the substances begin to flow in excess, deposition into fat will begin.

The three stages of the diet are determined by the stages of training, since the athlete needs to work on all muscle qualities, as well as work on the level of subcutaneous fat, since the aesthetic component depends not only on the size of the muscles, but also on how prominent the muscles are. The stages of training should not be mixed, since gaining muscle mass and increasing strength requires a calorie surplus, and reducing the level of subcutaneous fat requires a deficit calorie balance. The fact is that hypertrophy of muscle fibers is an anabolic process of synthesis of organic tissues, and reduction of body fat is a catabolic process of destruction of organic tissues of the body.

Despite the fact that anabolism occurs during the accumulation of muscle mass and the development of strength indicators, nevertheless, the bodybuilder’s diet in these two stages is different. The differences are due to the different goals of the training programs! If, while gaining muscle mass, the athlete trains energy supply through glycolysis, developing muscle volume, then while working on strength indicators, the athlete trains the body’s ability to provide energy to the muscles due to the breakdown of creatine phosphate. As a result, during mass gain, myofibrils are more damaged, and the synthesis of organic tissue occurs more intensely, so the athlete needs more protein. When training muscle strength, there is a need for more energy, so priority in nutrition is given to carbohydrates.

A slender, toned and sculpted body of a woman or man is the result of a lot of work and patience. And this can only be done with a combination of diet and specific physical activity. There is a bodybuilder diet developed by specialists - the optimal system for achieving weight loss results.

Read in this article

The essence of a bodybuilder's diet

The combination of proper nutrition and physical activity leads not only to weight loss, but also to the formation of beautiful muscle relief from within the body. Experts are well aware that this process is greatly influenced by the foods that are eaten.

The complexity of the task lies in the competent preparation of the menu - it should contain both protein products that promote muscle growth and low-calorie dishes that burn fat.

The main nuances of a bodybuilder’s diet: cooking should be accompanied by the addition of a minimum amount of fat and oil; all products must be natural.

Nutrition rules for weight loss and muscle growth

To achieve the desired results, a person must follow some diet rules:

• Eat food at least 5 times a day. Under no circumstances should you skip meals, as this will lead to stomach tension and overload. A well-designed diet and its strict adherence is a guarantee that the body will receive the vitamins, minerals, micro/macroelements necessary for uniform growth of muscle mass on time and in full.
• The daily amount of calories is divided into upcoming meals. But you need to take into account one nuance - 70% of the total should be consumed before 16-00. In the evening, especially before bedtime, only easily digestible, unsweetened and low-fat foods are eaten.
• Drinking regime must be observed. Water is a substance that accelerates metabolic processes in the body. If it is consumed in limited quantities, then even a well-chosen diet and aggressive physical activity will produce too slow results. Those who adhere to a bodybuilding diet need to drink 2 - 3 liters of clean, still water per day.
• You should control the amount of fiber you eat. The fact is that its excess leads to inhibition of the digestion process; food is digested in the stomach and intestines too slowly, which provokes weight gain, constipation, and abdominal pain against the background of increased gas formation. Experts recommend introducing no more than 30% of vegetables and fruits from the total number of products into the menu.
• Eating after training should be done only 1.5 - 2 hours later. After physical activity, your appetite is always large; you can quench it with a protein shake or fresh juices. A full meal is allowed only after a specified period of time.

On a bodybuilder’s diet, you are allowed to eat quite a lot of foods, so a person’s nutrition will not be “poor” or insufficient. Here is a list of products that are allowed to be included in the menu:

• buckwheat, rice, oatmeal and any other cereals - cooked in water with the addition of meat;
• any fermented milk products with a low percentage of fat content - there should be a lot of it in the diet, in general it is allowed to be consumed in an amount of 400 g daily;
• – beef, chicken, steamed, boiled or in the oven;
• sea ​​and river fish - you should choose only fatty varieties, you can consume the product in any form and quantity, and in addition you should drink 1 capsule;
• chicken eggs - you can eat 3 pieces per day; if the yolk is excluded, then the rest of the egg can be consumed in unlimited quantities.

Vegetables, fruits, juices, compotes without sugar, tea and coffee without flavoring additives, dry cookies, rye bread, etc. - all this is also allowed.

Are there differences between women and men?

A bodybuilder's diet must be individualized, as there are large differences in diet between women and men. Experts point out the following nuances:

• if a woman needs to reduce body weight, then no more than 29 Kcal/kg should enter the body per day, and for men this figure is slightly higher - up to 32 Kcal/kg;
• a man’s muscle mass will actively increase if he trains 5 times a week and consumes 42 Kcal/kg per day;
• women will be able to make their body sculpted if they train at least 3 times a week and allow a maximum of 38 Kcal/kg per day to enter the body;
• Representatives of the fair half of humanity need to increase their aerobic exercise to get sculpted muscles.

Women and men should consume different amounts of complex carbohydrates:

• to burn fat, a man needs 3 g per kg of real weight, a woman – only 2 g;
• To build muscle mass and form a beautiful figure, ladies will need 3 g of complex carbohydrates per 1 kg of body weight, men – 4 g.

Expert opinion

Yulia Mikhailova

Nutrition expert

In order not to get confused in the calculations and not to harm your own health, a bodybuilder’s diet should be compiled by a tandem of specialists - a nutritionist and a fitness trainer. If a person does not strive to exercise and only pursues the goal of losing weight, then it is impossible to adhere to such a diet - weight gain may occur rather than loss.

Bodybuilder Diet Results

Weight loss and the appearance of muscle relief will begin only after a month of constant adherence to the training and nutrition regimen. And this is not a fact! You often have to wait 10-12 weeks for the first results, but if they appear, then the further transformation of your appearance will be quick and only in the desired direction.

It is worth knowing that you will be able to achieve your goal only if all the rules are strictly followed - no concessions, holidays or weekends. Exiting a bodybuilder's diet should be gradual and intelligent - you cannot immediately include fatty and fried foods in the menu, because serious problems may arise in the functioning of the gastrointestinal tract.

It is believed that the option under consideration helps to lose weight by 10 kg per month, but such results will appear only after 1 - 2 months. But they will be stable.

A bodybuilder's diet does not mean that losing weight will be accompanied by aggressive muscle building. On the contrary, the body will only acquire a beautiful relief and become slender and toned. A pleasant addition will be strengthening the immune system, stabilizing the psycho-emotional background and overall health.

Useful video

For information on the principles of losing weight while gaining muscle mass, watch this video:

Nutrition during bodybuilding is the most popular and discussed topic on thematic blogs and forums. But still, not many people manage to achieve any tangible achievements in increasing muscle mass. If there is no increase in body weight at all, despite systematic training and the absence of overtraining, then in most cases the reason for the lack of results will be due to dietary deficiencies.

1. An already hackneyed truth is that you should try to take it with food. 2 grams of protein per kilogram of weight your body during the day. But we must not forget about carbohydrates, as the main source of energy from which it is easiest for the body to obtain it. There should be approximately twice as much of them as proteins.

2. Eating in small portions 5-6 times a day will help the products be absorbed and not go into the city sewer without bringing any benefit for the growth of your muscles. Moreover, the change in the amount of food taken should be smooth. After a diet of two meals in the morning and evening, you cannot immediately switch to 6 meals a day. Changes should be as smooth as possible. If you can’t eat regular foods every time, you can drink a protein shake.

3. Amount of fat the diet should contain approximately 15% of the total calories. There is no need to completely abandon it, because fats are needed for the normal functioning of the body, for example, the synthesis of hormones. But leaning on fatty foods in order to increase body weight as quickly as possible is also not the best solution, unless you are going to compete in sumo matches.

4. Received carbohydrates should be predominantly complex - rice and other cereals, pasta, oatmeal, potatoes. It is better to consume simple carbohydrates before and after training to quickly restore the body’s energy. Among them, fruits are the most preferred.

5. Sources of protein There should be non-fatty animal products - chicken breast, turkey, tenderloin, eggs (especially whites), cottage cheese, fish, etc. They need to be varied as much as possible in the diet. Don't focus solely on chicken.

6. Nutrition when practicing bodybuilding should include a large amount vitamins and minerals. The need for them increases many times during heavy training. Preference should be given to fresh vegetables, but it would not be a bad idea to take courses of pharmacy multivitamins from time to time.

7. Nutritional supplements. If funds allow, we buy protein and make shakes before and after training. A cheaper option would be to use powdered eggs and milk powder. Unverified protein sellers have a great opportunity to buy mostly the same powdered milk in a can of protein.

A very effective and cheap supplement is a substance consisting of three amino acids. BCAAs - branched chain amino acids - will be somewhat more expensive. A very effective supplement for reducing catabolism processes.

8. Water consumption. It's primarily a person. Muscle growth is impossible without it. You need to drink several sips often without waiting until you feel thirsty.

9. Eating before bed should be predominantly protein to supply the body with building material during rest. The best option would be to consume casein, a long-digesting protein. You should not buy it at a sports nutrition store. Casein is the same as ordinary cottage cheese. For true fans of bodybuilding, we can also recommend eating at night. They say that taking a small portion of cottage cheese in the middle of the night accelerates the growth of muscle mass.

After calculating the required caloric content of the daily diet, you can begin to compile it. Let's take an athlete weighing 80 kg as an example. On a day he needs to eat at least 180-200 g of protein, 350-400 g of carbohydrates and about 30-40 g of fats, mainly vegetable. It must be remembered that all this should be divided into five to six meals.

The main attention should be paid to breakfast, since during sleep you did not eat anything for 6-8 hours. So you need to get more calories in your first meal than in subsequent meals. The exception is the period after training.

At each meal, you should consume protein-rich foods, such as eggs, chicken, beef, dairy products or protein shakes, and the amount of protein consumed should be approximately the same throughout the day. So, let's make some approximate calculations.

Menu example:

As you can see, the task has been completed.

To diversify your diet, you can replace products with similar ones, alternate side dishes, use different types of meat and poultry, and also experiment with sports nutrition, etc.

Now let’s take a closer look at the most useful products from a bodybuilder’s point of view.

Eggs. Egg white, as you already know, is absorbed better than any other. The yolk contains vitamin A, folic acid and carotenoids. To reduce your cholesterol intake, you can make omelettes using only whites. One whole egg contains on average: 76 kcal, 6.5 g of protein, 5 g of fat and 0.6 g of carbohydrates, and the protein contains: 16 kcal, 3.5 g of protein, 0.3 g of carbohydrates and no fat.

Beef. Beef contains not only proteins that are vital for gaining muscle mass, but also iron, zinc, niacin, vitamins B6 and B12. Choose pieces that have less fat, namely the sirloin. 100 g of beef contains on average: 199 kcal, 28 g of protein, 9 g of fat, and there are no carbohydrates in it.

Cereals. Oatmeal is a good source of slow carbohydrates, while providing the body with energy for at least 3.5 hours after you eat. In addition, oatmeal contains a lot of plant proteins and heart-healthy soluble fiber. One cup of oatmeal contains: 145 kcal, 6 g protein, 25 g carbohydrates, 2 g fat and 4 g soluble fiber.

Pasta. They are good because they contain a huge amount of calories, up to 200 per serving, you can add minced beef to them (you get navy pasta) or just pieces of lean beef, or you can limit yourself to tomato puree without fat and hot spices. Tomatoes themselves are rich in lycopenes, which reduce the risk of cancer. One serving (a bowl of pasta, half a cup of sauce, 100 g of beef) contains: 437 kcal, 33 g of protein, 51 g of carbohydrates and 11 g of fat.

Chicken breasts. It is an excellent source of protein with almost no fat. The main thing is to cook it correctly. Buy a portable home grill and cook the breasts on it, avoid frying in oil. 100 g of breasts contain on average: 165 kcal, 31 g of protein, 4 g of fat and 0 g of carbohydrates.

Apricots. Fresh apricots are rich in potassium - an invaluable microelement for the heart, which, in addition, really stimulates muscle growth. They also contain beta-carotene, vitamin C and dietary fiber. Dried apricots have a high concentration of all of the listed substances, but a low content of vitamin C. But canned apricots contain a lot of vitamin C, but they contain much less potassium and dietary fiber. Three fresh apricots contain: 54 kcal, 1.5 g protein, 12 g carbohydrates and 2.5 g fiber. A quarter cup of dried apricots contains: 84 kcal, 1 g of protein, 20 g of carbohydrates and 3 g of fiber. Half a cup of canned apricots contains: 64 kcal, 1 g protein, 15 g carbohydrates and 2 g fiber.

Potato. Potatoes contain a lot of potassium, vitamins C and B6, and dietary fiber. Under no circumstances should you fry it in fat. 150 g of this vegetable contains: 117 kcal, 2 g of protein, 28 g of carbohydrates and 3.4 g of fiber.

Tuna. Tuna contains a large amount of protein and is also a source of Omega-3 fats, which can protect an athlete’s heart from overexertion. Omega-3 fatty acids also reportedly stimulate muscle growth. Many people eat fish straight from the can, but you can come up with something tastier, like a green tuna salad or a sandwich. 100 g of tuna contain: 116 kcal, 26 g of protein, 1 g of fat, no carbohydrates.

Protein is the most convenient source of protein. Moreover, isolate and hydrolyzate contain virtually no fats or carbohydrates, and therefore no “extra” calories. You can make protein shakes using milk with the addition of fruit, or you can add it to your oatmeal. The best types of protein are those that come from milk. Soy proteins are also useful, but are less digestible. But they contain isoflavones, which significantly reduce blood cholesterol levels. 30 g of protein contains 100 kcal, 24 g of protein, and the amount of fat and carbohydrates varies depending on the degree of purification.

Apples. It would seem that apples are a completely ordinary fruit. Meanwhile, they are very useful. It is an important source of easily digestible simple carbohydrates, which can help raise blood sugar levels almost instantly. Sour varieties contain a lot of potassium and vitamin C. Apples are rich in isoflavones and are good at satisfying hunger. This medium-sized fruit contains: 81 kcal, 21 g of carbohydrates and almost 4 g of dietary fiber.

Yogurt. Heavy training, like any stress, worsens digestion. Thanks to the presence of beneficial fungal cultures, yogurt helps solve this problem. In addition, it contains a lot of calcium, which is needed like air when you consume more protein than normal. As a result, the consumption of this microelement significantly increases, and the body takes the missing calcium from the bones, making them more fragile. Accordingly, the risk of injury increases. Yogurt can be mixed with fresh fruit, whipped in a mixer and drunk as a cocktail, and various sauces can be prepared from it. 240 g of sugar-free yogurt contains: 127 kcal, 13 g of protein and 17 g of carbohydrates.

Kiwi. The peculiarity of kiwi is that it contains more vitamin C than lemon! In addition, this fruit contains a lot of potassium. One kiwi contains: 46 kcal, 11 g of carbohydrates and 2.6 g of dietary fiber.

Orange juice. This drink contains concentrated carbohydrates, vitamin C, carotenoids, potassium, folic acid and helps to instantly raise blood sugar levels. A fresh orange, of course, contains more healthy dietary fiber than juice with pulp, but the carbohydrates coming from the drink are absorbed faster. One glass of orange juice contains: 105 kcal, 2 g of protein, 24 g of carbohydrates and traces of fat.

Gainer (protein-carbohydrate cocktail). This is an ideal post-workout food for body recovery. You can mix protein powder with milk and add fruit to the drink, or you can buy a ready-made protein-carbohydrate mixture. 600 g contains: 400 kcal, 20 g of protein, 60 g of carbohydrates and 9 g of fat.

Nuts. All types of nuts are good for a bodybuilder. For example, peanuts contain proteins, magnesium, copper, potassium, phosphorus, zinc, vitamin E, and dietary fiber. Almonds, hazelnuts, and walnuts are also good. However, you should not eat them in large quantities - after all, nuts are rich in fat. A single serving (approximately 30 g of roasted unsalted peanuts) contains: 178 kcal, 7 g protein, 6 g carbohydrates, 14 g fat and 2 g fiber.

Water. You need to drink about 2-2.5 liters per day, since a lot of water is required for the process of assimilation of proteins and carbohydrates (so its consumption is directly dependent on the calorie content of your diet: the higher it is, the more water you need to drink). Also, the athlete’s body loses a lot of fluid due to physical activity. Therefore, on a day on which particularly difficult workouts occur, you need to further increase your fluid intake. Remember that even slight dehydration is harmful to the heart.

When purchasing products, pay attention to the labeling. It must indicate the composition, content of main elements and calorie content. Choose foods low in simple carbohydrates and saturated fat.