With this updated 2-Part Series of the New Ultimate Bodybuilding Diet, our goal is to provide you with the nutritional information you need to reach your full bodybuilding potential. It is impossible to build a championship-level physique without a well-designed nutritional program that complements your training program. In Part 1, we cover everything you need to know to build this personalized bodybuilding diet, which we will do in Part 2. Let’s get started!
Step 1: The New Ultimate Bodybuilding Diet – Macronutrients
Before we begin Part 1 of the New Ultimate Bodybuilding Diet, it’s suggested to use an app to track your calories and the macronutrient breakdown of the foods you eat. This will help you meet your daily goals and stay on track.
The New Ultimate Bodybuilding Diet – Protein
The best way to start off the New Ultimate Bodybuilding Diet is to talk about how important protein is to a bodybuilder. Simply stated, protein is the most important macronutrient. Among countless daily functions that support life, protein is also the key compound used in building muscle. To stimulate anabolism (the creation, maintenance and repair of muscle tissue), the body must be in a state of positive protein balance. This is the metabolic state in which muscle growth can occur. To stay in an anabolic state, you must consume adequate protein consistently throughout the day.
Timing
When it comes to timing, you should consume protein 5-6 times a day. To ensure complete digestion, space out your servings. This means every 3-4 hours, eat or drink your protein source. At this point, let’s address the current trend of eating protein whenever you want with no commitment to timing. There are a number of internet sources that claim it doesn’t matter when you consume your protein. That’s all well and good, but it does present some problems. Understand that there is no harm with consuming your protein over 3 meals, 6 meals, or 8 meals. It really comes down to your lifestyle.
Having said that, consuming smaller meals more often has the advantage of convenience and hunger control. Also, consuming your protein over 5-6 servings ensures a steady supply of protein. So, many internet “gurus” claim you don’t need to consume your protein over 5-6 meals, that you can do it in 1-3 meals. Even so, there is no harm or problems with sticking with the 5-6 meals a day suggested here.
How Much Protein?
The general consensus is that bodybuilders should consume at least one gram of protein per pound of bodyweight to achieve optimal gains. That means a 200-pound bodybuilder should try to consume a minimum of 200 grams of protein per day. This is one more reason to divide your total over 5-6 meals. It’s a lot easier to eat smaller portions frequently than to think you can consume that much protein all at once.
The New Ultimate Bodybuilding Diet – Carbohydrates
Carbohydrates are the body’s primary source of energy. This includes the energy for muscular contractions. If you don’t eat enough carbs, your training performance will suffer. Another problem is that the body looks elsewhere for fuel. Typically, it will turn to fat first, but will turn to protein (think muscle tissue) if need be. That is a bodybuilder’s worst nightmare! The bottom line is, don’t go too low on carbs. An ideal approach is to consume 50% of your daily carbs and most of your sugary carbs in the hours around your workout.
If mass is your goal, start with 1.5 grams per pound of bodyweight. If you find you are gaining fat, you will need to cut back on carbs. We suggest cutting by 250 calories a day. On the other hand, if you feel gains are slow, and you are not gaining fat in your midsection, increase your carb intake to 2 grams per pound of bodyweight. This is a flexible number that you will have to experiment with to find what works for your metabolism.
The New Ultimate Bodybuilding Diet – Fat
Fat tends to get a bad rap. Yet it is another source of energy for the body, especially in the absence of carbohydrates. The body will use stored fat to fuel your day-to-day activities.This includes low-to-moderate nonstop aerobic exercise. Of course, bodybuilding does not fit into that category. Bodybuilding is defined as an anaerobic activity. That means it consists of short high-intensity bursts of exercise. During your sets, the body supplies energy using little to no oxygen.
Beyond its value as an energy source, fat is important for the absorption of certain vitamins, helps keep your skin healthy, helps cushion your internal organs, and helps to lubricate your joints. Like the other macronutrients, it is necessary for the body to function. As far as dietary sources, it should be noted that there are several types of fat. Bodybuilders (and everyone) should avoid trans fat and saturated fat. Keep these as low as possible.
Finally, it should be clear that reading labels will help you follow the guidelines suggested so far. If you do not do so already, make label reading a habit. You might be surprised when you see what’s actually in many of the foods you eat and beverages you drink.
Step 2: The New Ultimate Bodybuilding Diet – Your Ideal Macronutrient Percentages
Now that we’ve covered the basics about macronutrients, let’s break them down into daily percentages. This is key to the success of the New Ultimate Bodybuilding Diet. You should strive for 35% protein, 45% carbs, 20% fat. If you want to lose excess bodyfat, drop your daily fat intake to 10%, and drop your carb intake to 35-40%. When you cut carbs, cut sugary, simple carbs first. Never decrease protein! Protein must be kept high, and we suggest keeping carbs a little higher on training days.
Protein Food Sources
Presented here is a list of quality sources of protein:
- Fish
- Lean Red Meat
- Chicken Breasts
- Turkey Breast
- Eggs
- Greek Yogurt (unflavored to keep sugar low)
- Cottage Cheese (low fat)
- Cheese (low fat)
- Protein Powder
Carbohydrate Food Sources
Approximately 70-80% of your carbs should from complex sources, such as
- Oatmeal
- Brown Rice
- Yams
- Whole Grains
- Quinoa
- Vegetables (fibrous carbs)
Complex carbohydrates are superior to simple carbohydrates (including table sugar, honey and corn syrup) because complex carbs are slow-burning and provide a steady release of glucose into the bloodstream. This will limit excess insulin secretion. This is important because simple carbs cause a spike in insulin, with any excess carbs over energy needs being stored as fat. Finally, choose whole or natural carbohydrate foods over refined or processed sources of carbohydrates, which are typically high in sugar and low in fiber.
What About Fat?
Don’t go out of your way to put fat into your daily diet. The naturally occurring fat in your protein and carb sources will easily account for the desired 10-20%.
Step 3: The New Ultimate Bodybuilding Diet – Water
Water is the best choice for bodybuilders. That’s because it helps the body regulate energy production, metabolic processes, and fat metabolism. The body cannot synthesize protein without enough water. Not to mention, dehydration negatively affects mental and physical performance. Therefore, it is essential to drink plenty of water throughout the day.
Calculate Your Daily Water Requirement
To determine your specific daily water requirement, simply multiply your bodyweight by 0.7. This will give you the number of fluid ounces you should drink every day. As an example, we will use our 200 pound bodybuilder. The daily water requirement for this bodybuilder would be 140 fluid ounces (200 x 0.7 = 140). To put that in perspective, a pint of water consists of 16 ounces; a gallon of water consists of 128 ounces.
Sources Of Water
Besides regular water, you can drink natural fruit juices, coffee, and tea. If you choose fruit juice, check the label and avoid anything high in sugar and calories. Avoid alcohol because it is high in calories and promotes dehydration.
Step 4: Multiple Meals Made Simple
For bodybuilders at any level, despite what internet “gurus” claim, the traditional 3-meals-a-day eating plan is not the optimum way to go. Maximum muscle growth is better served by a nutritional approach that feeds the body the right combination of macronutrients every 3-4 hours. The body absorbs only a limited number of calories and macronutrients more efficiently than if you were to ingest 3 large meals every day.
In addition, by eating frequently, you will maintain stable blood sugar levels. This leads to more consistent levels of energy and improved glycogen storage. The current trend of eating whenever you want with no regard to how much you’re eating at any one time does not take any of this into account.
The New Ultimate Bodybuilding Diet – The Bottom Line
A successful bodybuilding diet allows you to meet your nutritional demands every day. If these nutritional demands are not met, you will end up in a destructive, catabolic state. Catabolism refers to the tearing down of muscle tissue. That’s why it’s so important to eat the right food 5-6 times a day. This program ensures that your body is continually supplied with muscle-building nutrients. It also helps ensure you stay in a state of positive protein balance.
Summary
We’ve covered a lot of ground in Part 1 of the New Ultimate Bodybuilding Diet. This will prepare you to build your own bodybuilding diet, which we will do in Part 2! See you there!