A diet is essential to every aspect of bodybuilding, whether it's bulking, cutting,
or even maintaining. A good bulk diet can increase your lean mass, at the same
time a good diet can lean you out and get you shredded for a competition. Here
is some basic information you can use in your quest for greatness:
Proteins:
Whey
Chicken
Beef
Steak
Salmon
Tilapia
Eggs
Protein Bars
Tuna
Fats:
Almonds
Eggs (Whole)
Peanut Butter
Fish Oil
Steak
Beef
Walnuts
Avocados
Olive oil
Carbohydrates:
Oatmeal
Brown Rice
Wheat Bread
Grits
Apples
To truly make gains you must eat . Four to six meals a day is preferred (protein
shakes included) to keep your metabolism going all day. To figure out how many
calories you need follow this simple formula:
•Mesomorphs – bodyweight x 15.
•Ectomorphs – bodyweight x 16-17.
•Endomorphs – bodyweight x 13-14.
Now that you know how many calories you need, you need to know how much of
that should be protein. In order to do this, you can use this basic formula:
•Mesomorphs – 1.2g/lb – 1.3g/lb.
•Ectomorphs – 1.4g/lb – 1.6g/lb.
•Endomorphs – 1.4g/lb – 1.5g/lb.
You now have your Calories covered, you've figured out your protein caloric
intake, what about fats? For fats use this forumla:
•Mesomorphs – 17% – 23% of total calories.
•Ectomophs – 24%-28% of total calories.
•Endomorphs – 23%-28% of total calories
or even maintaining. A good bulk diet can increase your lean mass, at the same
time a good diet can lean you out and get you shredded for a competition. Here
is some basic information you can use in your quest for greatness:
Proteins:
Whey
Chicken
Beef
Steak
Salmon
Tilapia
Eggs
Protein Bars
Tuna
Fats:
Almonds
Eggs (Whole)
Peanut Butter
Fish Oil
Steak
Beef
Walnuts
Avocados
Olive oil
Carbohydrates:
Oatmeal
Brown Rice
Wheat Bread
Grits
Apples
To truly make gains you must eat . Four to six meals a day is preferred (protein
shakes included) to keep your metabolism going all day. To figure out how many
calories you need follow this simple formula:
•Mesomorphs – bodyweight x 15.
•Ectomorphs – bodyweight x 16-17.
•Endomorphs – bodyweight x 13-14.
Now that you know how many calories you need, you need to know how much of
that should be protein. In order to do this, you can use this basic formula:
•Mesomorphs – 1.2g/lb – 1.3g/lb.
•Ectomorphs – 1.4g/lb – 1.6g/lb.
•Endomorphs – 1.4g/lb – 1.5g/lb.
You now have your Calories covered, you've figured out your protein caloric
intake, what about fats? For fats use this forumla:
•Mesomorphs – 17% – 23% of total calories.
•Ectomophs – 24%-28% of total calories.
•Endomorphs – 23%-28% of total calories
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