Health Fitness

Gain Muscle and Lose Fat – Free Diet Plan for Bodybuilders

If you go to the bookstore or search online, you’ll quickly notice that there is no shortage of diet books or websites. It seems that everyone and their brother have a book that is guaranteed to show you the secret to weight loss. Some of these diet books and websites are pretty good. Many of them have good, healthy information on how to lose weight. Some even have diet tips to add muscle too.

Unfortunately, most of the time, the free diet books and diet plans you find on a website are aimed at regular people who want to lose a few pounds of body fat. It can be hard to find a free diet plan that is focused on bodybuilders. The same eating plan that might help a person who doesn’t exercise much usually isn’t much help for someone who is serious about making gains in the gym. Bodybuilders have more advanced nutritional needs than people who don’t lift heavy weights.

Why are bodybuilding diets different?

Bodybuilders are concerned first and foremost with adding as much muscle mass to their bodies as possible. As bodybuilders add muscle, they want to minimize body fat gains and also lose existing body fat. The average person looking to lose a few pounds before summer vacation or after vacation simply doesn’t have the same nutritional concerns that a bodybuilder does. It’s all very well for people to lose weight in an effort to stay healthy and look their best, but the serious bodybuilder needs more than a low-carb diet or eating plan to lose 10 pounds in a month.

Putting on slabs of muscle is serious business. Bodybuilders test their physique in the gym in ways most people don’t understand. When you’re trying to maximize your body’s muscle mass, you have to work out really hard. And when you train that intensely, your body will need additional nutrients to recover and build muscle mass.

If you imagine the human body as a car, the average person drives a standard family sedan around the neighborhood, while the bodybuilder drives a high-performance car at top speed. You wouldn’t dump the same type of fuel in these two cars. You will want the highest quality fuel for the high performance car. In the same way, bodybuilders have to fuel their bodies with nutrient-dense foods that allow them to recover from workouts and add muscle on a regular basis.

How are bodybuilding diet plans different?

Most of the time, if you find a free diet plan in a book or magazine, it focuses on weight loss. There is very little concern on these types of diets about what type of weight is lost. In fact, many popular eating plans revolve around the concept of reducing calories. These diets cause people to eat fewer calories than they burn each day to cause weight loss. But this dietary paradigm simply won’t work for a bodybuilder. When bodybuilders cut calories too much, muscle mass soon begins to decline. No diet in the world is worth losing your hard-earned muscle mass.

That’s why bodybuilders’ diets have to be different from conventional diet plans. Bodybuilding diets are always going to have a strong focus on protein intake. The building blocks of muscle tissue, amino acids, are abundant in protein-rich foods. If you’re a bodybuilder, you know how important protein intake is to your success, and if you decide to try a free diet plan that doesn’t give you enough protein, you’re going to sabotage yourself in the gym.

The human body is simply incapable of building new muscle mass without adequate protein intake. There are other differences between a standard bodybuilding diet plan and what you might find in a traditional diet book, but the main difference is the protein. Bodybuilders thrive on protein, and if a diet plan calls for a reduction in healthy protein for muscle building, it’s not a good diet for a serious bodybuilder.

Bodybuilding Nutrition – Free Diet Plan

Now that you know why bodybuilders eat differently than most people and how their diets differ, it’s time to jump into a free diet plan for bodybuilders. This diet plan is very basic and meant to be personalized, but it will give you a good framework to base your regular bodybuilding diet on. Depending on your age, size, individual health level, and fitness goals, you’ll need to fine-tune it to make it the best diet plan for you, and be sure to discuss any major changes to your diet, including starting this free diet plan, with your doctor before you begin. This free diet plan is for informational and instructional purposes only.

The free diet plan to gain muscle

Breakfast: a cup of water, four boiled egg whites, and two whole-grain toasts.

Morning meal: a cup of water, a banana, a pound of lean turkey bacon.

Lunch: a cup of water, a large green salad with vinegar dressing, and a boneless, skinless chicken breast.

Mid-afternoon meal: a cup of water, a turkey sandwich on whole wheat bread, and a small green salad.

Post-workout evening meal: 20-40 grams of whey protein mixed with ice water.

Dinner: a cup of water, a large green salad, lean steak or chicken, and a dry baked potato.

Protein meal before bed: 20 to 40 grams of whey protein mixed with skim milk.

This free diet plan for bodybuilders can and should be customized to meet your unique needs. Remember to include a high-quality protein source in your diet from supplements, to get all the protein you need to continue adding muscle without gaining weight. If you’re doing heavy lifting and are disciplined with your eating plan, the gains should continue.

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