DIET/ NUTRITION

A good bodybuilding diet helps you to gain muscle mass fast and achieve the body of your dreams! An appropriate nutrition is the main component that will decide how successful you are in the bodybuilding program. Training and proper nutrition are the only successful combination; otherwise is like rowing against the current. You will get nowhere without a proper diet. Never associate a diet with starvation but with the food choices that you need to make every day.

As body builder, you must not starve to be successful; you must only follow some basic rules. You should prefer small and frequent feedings instead of infrequent and large ones. You are increasing your metabolism and you burn fat; your body switches on a catabolic state after three hours of no food. Catabolic state is making you lose muscle and gain fat; your body starts feeding itself and store calories as fat. The solution is to eat six meals a day, spaces out at 2 ½ hours intervals.
Include carbohydrates in every meal, protein and fat as well. The ratio must be 40% carbohydrates, 20% fats and 40% protein. Having a meal that is not balanced will lead you body to store any carbohydrates, for example, into fat. The ratios for each macronutrient must be correct in order to weight loss and build a beautiful body.
The third rule is to cycle calories; bodybuilders should follow two days of lower calories and five days of high calories if they need to increase the muscle mass and five days of lower caloric intake with 2 days of high calories if they need to lose fat. The diet should be customized accordingly in order to support your higher level of physical activity.
You are looking for fat loss and muscle gaining; achieving your goal every two weeks you will end up with the right diet. During the fist two weeks, you will cut the fat. If you usually fry things, begin broiling and steaming. Substitute high fat meats for lower fat ones; skinless chicken or turkey are the best choice. Lean red meats must substitute the high fat ones. If you like salad dressing with fat content, substitute them for low fat or even non-fat.
During the weeks three and four, eliminate refined sugars from your diet. Sodas contain a large amount of sugar; drink diet sodas. Avoid table sugars, as well as the consumption of any type of sweets. During the weeks five and six, make the water your main beverage; you must start to drink much more water than before; substitute all type of drinks for water. Avoid fruit juices, diet sodas and drink water and drink a glass with every meal.
During the weeks seven and eight, the program is even more challenging; you are already really committed, so you can start compute every meal calories number in order to ensure the necessary calories for your body and don’t go over the allotted caloric intake. 
Original Posting : http://bodychief.com/?p=76

Tom Bowerman July 14 at 7:26pm 

My name is Tom Bowerman I am an NPC bodybuilder. My first NPC show was Battle of the Bodies in Tulsa ok, in May 2010- I won my Weight class ( lightweight 150lbs) and went one to win the Overall novice. From there I started off season and got up to 210lbs, I have been dieting now for around 4weeks and am 15 weeks out from the OKC Grand Prix on Oct 29 2011. I plan on coming in a big middle shredded to the teeth. This is what my currently diet looks like:

Meal 1-6 eggs/ oj

Meal 2-8oz baked ckn breast 1cup of ckn fried rice 1cup of green beens 10 to 15 cherry tomatos Water to drink

Meal 3-Meal 2-8oz baked porkchop. 1cup of ckn fried rice 1cup of green beens 10 to 15 cherry tomatos Water to drink

Pre-workout-Vasodrole,4 creatine pills, 9 vitastack multi. Vitimins, 3 iron, 3 milk thissle,

Meal 4-Post- workout-3 scoops of aftershock protien, 2 table spoons of glutimine,1500 mg of glucosomine sulfate,MSM,chondroitin sulfate

Meal 5-8oz baked top Sirlion steak 1cup of ckn fried rice 1cup of green beens 10 to 15 cherry tomatos Water to drink

Meal 6-8oz baked ckn breast 1cup of ckn fried rice 1cup of green beens 10 to 15 cherry tomatos Water to drink

This is diet as 15 weeks out. It will change and get very strict week by week. 

Original Ariticle:http://bodychief.com/?p=76

Originally submitted, July 5th.2011

by Gregory Paul Lopez.

 

Here are a few things that allow for a cheaper Mass gain diet.

Morning
Protein Shake upon waking. Two Tbl spoons of Jelly (to spike Glucose) this will allow your body to produce insulin which is very beneficial to muscle growth.

Four eggs and two egg whites, scrambled mix in some salsa, on two pieces of wheat bread.

Mid-Morning Snack
Cinnamon Raison bagel and peanut butter. Also a baggie of craisens and almonds.

Lunch
8 OZ of Turkey on wheat bread, spinach leaves, cheese of your choice, low fat dressing or mayonnaise.
Small salad.

Protein Shake and mix in some Wheat Germ (helps increase your testosterone levels) 30 mins prior to workout. And a small apple (provides your body with added energy and minimizes muscle fatigue)

Gym time

Protein Shake after workout, 7 rice cakes, 2 Tbl spoons of jelly again.

Dinner
Mac n Cheese, Packet of Hickory Smoked Tuna, side of fresh veggies

Bedtime
Protein shake, w/ Wheat germ, small sweet potato w/cinnamon. Slow digetsting while you're sleeping and Cinnamon is also helpful for muscle growth.

This is what I try and stick to. I of course change it up every now and then so it doesn't get old. I have done some research in the past and found a few things like the jelly, cinnamon, and wheat germ that help increase muscle growth. Eating meals from magazines gets a little pricey sometimes so I've come up with a fairly cheap way to stay heavy with protein as well as carbs.  I also take Glucosamine Chondroiton pills every morning to keep my tendons and ligaments healthy and lubricated to prevent strains or tearing.