Getting results in bodybuilding depends primarily on two factors: your workout and your diet. Then you need a plan, to have goals to achieve. Some will want to gain muscle mass and others will want to lose weight or go for a cut. Either way, you are going to have to follow a training program according to your goals, but you are going to have to adapt your diet accordingly. Because weight training is just as important as the training itself.
What is the role of diet in bodybuilding?
You may well train six times a week. However, being diligent and showing persistence is not always enough to achieve your goals.
Indeed, even the most rigorous training will struggle to bear fruit if the diet does not follow.
We must absolutely not neglect the diet in bodybuilding. The latter would be as important as the practice itself.
If your intention is to lose weight, you are probably going to switch to cardio. However, you won’t lose a gram if you don’t have the right diet.
Conversely, if you are aiming for a mass gain, you will have to eat accordingly and in quantity, otherwise you will not gain a gram. Worse, by eating badly, you can gain “bad” weight.
In addition, you will need to follow a nutritional program tailored to your goals. However, following a weight training diet program will take planning.
Bodybuilding nutrition: how to organize?
Following a nutritional program will take organization.
First of all, you should plan to do your shopping in advance. This will allow you to know what you are going to eat on that day.
Being organized will save time and also keep motivation. Because a lack of organization could force you to give up your goals.
It’s not easy to put together a eating plan and stick to it. You may even need help.
Therefore, you will need to refer you to professionals like the chefcostaud.com site who will deliver your free weight gain and dry food program. This program will be of great help as it will let you know the exact amount of food to eat for each meal and snack.
The four main axes for a weight gain diet plan
If you want to gain mass, that is to say increase your muscle mass, you will have to gain weight.
This does not mean to eat just anything, on the contrary.
To achieve your goals, you will have to follow these four rules:
- Control your calorie intake: it is imperative that you ingest more calories than you expend.
- Increase your protein intake: ideally located at 2g / 2.5g per kilo of body weight.
- Increase the number of meals: one breakfast, two snacks, two meals. This makes it possible to have an optimum supply of nutrients and in particular proteins.
- Eat foods rich in vitamins and minerals: this will build muscle optimally.
The four main axes for a dry food plan
Drying out means losing body fat. Just like the mass gain, the dry requires an adapted food plan.
Wanting to lose fat is one thing, but by doing your diet poorly, you will also lose water and muscle mass.
The goal is therefore to lose fat without losing muscle mass.
To achieve your goal, you will need to follow these five rules:
- Control your calorie intake: it is imperative that you ingest fewer calories than you expend.
- Minimum protein intake: which will help maintain muscle mass. Or between 1.8 and 2.5g per kilo of body weight.
- Increase the number of meals: one breakfast, two snacks, two meals. This will allow better assimilation of proteins, an increase in metabolism and maintain low blood sugar (to avoid cravings).
- Quality fat intake: you must ingest at least 0.8g of fat per kilo of body weight. This will allow you to lose weight more.
- Consume healthy foods rich in minerals and vitamins.