Need-to-Know Nutrition Basics
Just follow the guidelines below and you'll be golden. The more you eat it, the less you enjoy it. I actually just wrote this response to the Sean, who left a comment right above yours asking the same question. Remember, we just need a rough estimate of your LBM. The above equations work very well for the majority of people.
The Benefits of Meal Prep
They help fill you up because you can eat a lot without adding too many calories. I eat grams of vegetables per meal. Sounds like a lot. Veggies contain a lot of water so buy closer to 10 pounds total. Pots, pans, utensils, etc. Not having the right tools for any job is infuriating.
Pick and chose what makes sense for you. Steam Pot — for steamed veggies like broccoli and cauliflower. Meal prepping a ton of food with small tools is frustrating. I use two large frying pans when meal prepping. Double duty, baby, means I cook twice the amount of food fast. Oh, get the cover. It keeps splatter contained. Baking tray — for cooking vegetables like asparagus and chopped potato in the oven. KitchenAid Crock-Pot — Crock pots are awesome. Easy to cook huge amount of food and super easy to clean.
Full disclosure I work for the company that owns Kitchen Aid. Digital Food Scale — Super important. Weigh out your food if you want to take your weight loss to the next level. Pyrex 3-cup glass containers — for breakfast and snacks. Rubbermaid Food Storage Containers — Get rectangle storage pins. It makes storage way easier. To start meal prepping all you need is ingredients to cook meals and storage containers for your cooked meals. This gives me lunch and dinner Monday-Friday.
I also eat 2snacks or small meals throughout the day. I buy large 10 chicken breasts, vegetables and stuff to make salad. Cook everything you can all at once to save time: And you should aim for 1 gram of protein per pound of desired body weight. Then I add vegetables like broccoli, asparagus, beans and salad to each meal as well to provide fiber, for gut health, and essential vitamins and minerals. I encourage you to do the same. Chop up the peppers, onion and broccoli and place in a big frying pan, pre- heated, with melted real butter or olive oil.
I like mine al dente so they have a crunch to them, not all limp and stringy which happens when overcooked. Cut chicken into chunks and toss in the veggies. Add seasoning or stir fry sauce for extra flavor.
Potatoes are a great source of carbohydrates and have a wealth of other nutrients that are good for you. The sweet potatoes you can cook whole or chopped. Just wrap the whole potatoes in tin foil or cover the cookware containing the chopped potatoes with foil. I like mason jar meals because they are durable, leak proof and easy to clean.
I can throw one in my backpack and not worry about making a mess. For a while I was on a Mason jar meal kick. I ate this for lunch for a few months straight while cutting for summer.
Clean up is easy because all you have to clean is the crock pot reservoir. No pots, pans or cooking sheets. Sandwich 3 slices whole grain bread, 3 tbsp peanut butter, 2 bananas. Top each slice bread with 1 tbsp peanut butter, slice banana place between bread. Pasta whole-wheat, with 1 cup favorite marina sauce, mixed with steamed broccoli. Meal Replacement Shake With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil.
Add water to desired thickness. Bagel multi-grain, topped with 2 tbsp reduced cream cheese and 4 oz smoked salmon. Cottage Cheese low-fat, dip crackers in cottage cheese. Ham 2 slices whole-grain bread with 2 oz. Top with honey mustard.
Burger Patty homemade sirloin burger, on whole-wheat bun. Christopher Mohr Christopher R. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet. Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight.
Some basic tips and guidelines for proper hydration include the following:. You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience. Sammy Smalls is now two weeks into his bodybuilding diet.
He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs. When he checks his weight, he's barely gained any weight — half a pound if he's lucky. There's no need for Sammy to worry. That means he should eat calories per day for the upcoming week. Freddy Fatts is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 49 grams of fat, and grams of carbs.
When he checks his weight, he's barely lost any weight — half a pound if he's lucky. There's no need for him to fret. All ten steps are very important to building your custom-tailored nutrition plan. However, the bare minimum that you should take away from this page are the following underlying bodybuilding diet principles:.
Consistency is Key to Victory. This wraps up the ten fundamental steps of making your perfect bodybuilding diet. It may take a little time to get used to and a couple of cycles to find what works best, but just stick with it and it will soon become second nature. Be consistent with your diet plan and the new and improved body will follow suit. My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late during college, and it has been my pet project ever since.
My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams! Save my name, email, and website in this browser for the next time I comment.
I think 40 grams of protein is ok… I eat vegan and I do very well eating less than 40 grams of protein a day from vegetables sources. I subscribed to your newsletter and have yet to receive the page document that was promised.
Or it could be an issue on my end. I appologize for the delay in getting the ebook — I realized earlier today that there was an issue with the autoresponsder settings for my mail service i. I fixed this a few hours ago, so you should have received a copy.
Thank you very much for your article, it is great. However, I have a question. In you example, he is supposed to eat grams of carbohydrates per day. How can he eat that amount? If Sammy was going to go ahead with the diet shown in the example, and eat grams of carbohydrates per day, then he would have to also include other foods in his diet that are carbohydrate-rich.
I calculated a diet for myself using your formula but should I eat the same amount of macronutrients on non workout days? Your results will be similar whether you hit calories exactly each day, or if you hit one day, one day, another day, etc.
However, as you can see from above, it can take some extra effort to calculate the amounts; plus, it takes a little extra time and effort to actually hit these different caloric goals on different days.
Basically, it make things potentially more confusing and complicated. And as I said earlier, manipulating your calories like this is not necessary to make great progress…. I always thought you were supposed to consume more calories on the days you exercised. Is this not the case? Hi Art, good question! Thanks for asking it.
I actually just wrote this response to the Sean, who left a comment right above yours asking the same question. My question is does this type of cutting plan work for someone larger.
So if I was I would look like a waif. Also I did not receive the email to the newsletter even though I signed up. I noticed some others have been having this issue. Also, as you described yourself, it seems like you may also have more muscle than Freddy, which also explains why your weight is so much higher despite being just a bit overweight.
That all said, nothing actually changes in terms of how the diet instructions above work. The only thing that changes is the numbers you plug into the equations. Will surely try the above methods and will let you know the results soon. Excellent writing with all the necessary information. Best of all, the article is easy to digest and easy to follow with precise examples. If you are looking to build muscle then you must eat your protein diet and do your workout routines regularly as this is the key to get good muscular and lean body.
It was nearly impossible to find a thorough yet simple explanation like yours. Thanks a ton, Nina! Hi sir,before 2month i was start taking animal booster mass gainer. All the info you need to get started is in here.
In total protein is but when you divide that by my 6 meals, it works it to Hey Alex, I just wanted to know a couple of things. The first thing was if you could tell how much I should bench after coming back from a broken collarbone 5 weeks ago.
If you have, then I would definitely suggest starting with even less than you think you can handle. Then increase weight each week. This has answered so many questions I had and now im really confident in hitting my goals. From your comment, I can tell you have more than enough enthusiasm and dedication to put your diet plan into action and achieve your goals. My husband and I are gonna start doing this this week!
We are going to get a food scale too. If that makes any sense at all. I mean, we would be able to tell how many calories or grams a plate or bowl of food is total, but when mixed together, how do you measure the macros?
Hi Mikayla, great question! You would just weigh out the individual ingrediants and calculate their macros.
Then add them all up together. Then you just divide that cumulative total of all macros in all ingredients…. Total calories for that portion would be I want to ask, If i am working out 7 day a week, is it good?? Or a day off is recommend???? That depends on many things: Now, that being said, it is possible for beginners to train 6 days per week and still get good results.
I recommend you also take a look and my weight training routines page for several other routines for beginners, intermediates and advanced lifters. Please do not suggest taking fats postworkout because it can lower the Glycemic Index of the post workout and it can delay the whey protein. Thanks for the comment, Tahir. That may or may not be the ideal, but any effect will likely be negligible. The most important thing is to get some protein in, within a reasonable time after training. Everything else is just details.