So, What is Meal Prep Exactly?
Total calories for that portion would be If you count macros , meal prep will ensure you reach your nutrition requirements. Healthy food goes on sale all the time. Bodybuilders meal prep because they have their diet down to a science. However, as you can see from above, it can take some extra effort to calculate the amounts; plus, it takes a little extra time and effort to actually hit these different caloric goals on different days. He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs.
Need-to-Know Nutrition Basics
Keep your eye on that mirror; there's no better way to monitor your gains. He is a Registered Dietitian. View all articles by this author. Weight Gain Meal Plan: Dried Cranberries or raisins.
Flaxseed Oil cinnamon flavored flax oil works well with oatmeal too. Fruit with 1 tbsp natural peanut butter. Egg Salad on 2 whole-wheat pitas. After Dinner Snack Macros: Protein Shake peanut butter smoothie.
Meal Replacement Shake Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil. Sweet Potato or yam. Collard Greens or swiss chard. Sandwich 2 slices grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato. Waffles Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein.
Cook in a waffle iron, or flat in a skillet like a pancake. Note that I said to eat mostly healthy foods.
Although there are many healthy foods that taste good, you probably have a not-so-healthy favorite food pizza or subs for me. I strongly recommend "fitting" your favorite foods into your dietary requirements on a regular basis but still hit your calorie and macro goals.
This advice may go against the hard-headed, all-or-nothing mentality that is common with the "hardcore" crowd. But, unless you are dieting for a contest, a flexible bodybuilding diet is superior because:.
How to Stay Hydrated. Hydration is a critical, but commonly forgotten aspect of the bodybuilding diet. Most people will be fine if they drink about one gallon of water per day. However, water intake can vary on several factors, especially if you're drinking water to lose weight.
Some basic tips and guidelines for proper hydration include the following:. You will likely need to make a slight adjustment to your calorie requirements based on how much weight gain or weight loss you experience.
Sammy Smalls is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 56 grams of fat, and grams of carbs. When he checks his weight, he's barely gained any weight — half a pound if he's lucky. There's no need for Sammy to worry. That means he should eat calories per day for the upcoming week.
Freddy Fatts is now two weeks into his bodybuilding diet. He has been eating calories per day, which includes grams of protein, 49 grams of fat, and grams of carbs. When he checks his weight, he's barely lost any weight — half a pound if he's lucky. There's no need for him to fret. All ten steps are very important to building your custom-tailored nutrition plan. However, the bare minimum that you should take away from this page are the following underlying bodybuilding diet principles:.
Consistency is Key to Victory. This wraps up the ten fundamental steps of making your perfect bodybuilding diet. It may take a little time to get used to and a couple of cycles to find what works best, but just stick with it and it will soon become second nature. Be consistent with your diet plan and the new and improved body will follow suit. My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late during college, and it has been my pet project ever since.
My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams! Save my name, email, and website in this browser for the next time I comment. I think 40 grams of protein is ok… I eat vegan and I do very well eating less than 40 grams of protein a day from vegetables sources.
I subscribed to your newsletter and have yet to receive the page document that was promised. Or it could be an issue on my end. I appologize for the delay in getting the ebook — I realized earlier today that there was an issue with the autoresponsder settings for my mail service i. I fixed this a few hours ago, so you should have received a copy. Thank you very much for your article, it is great. However, I have a question. In you example, he is supposed to eat grams of carbohydrates per day.
How can he eat that amount? If Sammy was going to go ahead with the diet shown in the example, and eat grams of carbohydrates per day, then he would have to also include other foods in his diet that are carbohydrate-rich. I calculated a diet for myself using your formula but should I eat the same amount of macronutrients on non workout days? Your results will be similar whether you hit calories exactly each day, or if you hit one day, one day, another day, etc.
However, as you can see from above, it can take some extra effort to calculate the amounts; plus, it takes a little extra time and effort to actually hit these different caloric goals on different days. Basically, it make things potentially more confusing and complicated. And as I said earlier, manipulating your calories like this is not necessary to make great progress…. I always thought you were supposed to consume more calories on the days you exercised. Is this not the case? Hi Art, good question!
Thanks for asking it. I actually just wrote this response to the Sean, who left a comment right above yours asking the same question. My question is does this type of cutting plan work for someone larger. So if I was I would look like a waif. Also I did not receive the email to the newsletter even though I signed up. I noticed some others have been having this issue.
Also, as you described yourself, it seems like you may also have more muscle than Freddy, which also explains why your weight is so much higher despite being just a bit overweight.
That all said, nothing actually changes in terms of how the diet instructions above work. The only thing that changes is the numbers you plug into the equations. Will surely try the above methods and will let you know the results soon. Excellent writing with all the necessary information. Best of all, the article is easy to digest and easy to follow with precise examples.
If you are looking to build muscle then you must eat your protein diet and do your workout routines regularly as this is the key to get good muscular and lean body. It was nearly impossible to find a thorough yet simple explanation like yours. Thanks a ton, Nina! Hi sir,before 2month i was start taking animal booster mass gainer. All the info you need to get started is in here. In total protein is but when you divide that by my 6 meals, it works it to Hey Alex, I just wanted to know a couple of things.
The first thing was if you could tell how much I should bench after coming back from a broken collarbone 5 weeks ago. If you have, then I would definitely suggest starting with even less than you think you can handle.
Then increase weight each week. This has answered so many questions I had and now im really confident in hitting my goals. From your comment, I can tell you have more than enough enthusiasm and dedication to put your diet plan into action and achieve your goals. My husband and I are gonna start doing this this week! We are going to get a food scale too. If that makes any sense at all. I mean, we would be able to tell how many calories or grams a plate or bowl of food is total, but when mixed together, how do you measure the macros?
Hi Mikayla, great question! You would just weigh out the individual ingrediants and calculate their macros. Then add them all up together. Then you just divide that cumulative total of all macros in all ingredients…. Total calories for that portion would be I want to ask, If i am working out 7 day a week, is it good?? Or a day off is recommend???? That depends on many things: Now, that being said, it is possible for beginners to train 6 days per week and still get good results.
I recommend you also take a look and my weight training routines page for several other routines for beginners, intermediates and advanced lifters. Please do not suggest taking fats postworkout because it can lower the Glycemic Index of the post workout and it can delay the whey protein. Thanks for the comment, Tahir.
That may or may not be the ideal, but any effect will likely be negligible. The most important thing is to get some protein in, within a reasonable time after training. Everything else is just details. Bulking Example Meet Sammy Smalls, an aspiring gym rat. Cutting Example Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped. Bulking Example Sammy Smalls stepped on the scale just yesterday so he knows he is lbs.
Let's plug this in to solve the other equations: Cutting Example Freddy Fatts tips the scales at a not-so-solid lbs. Bulking Example A quick recap — Sammy Smalls is lbs. Cutting Example A quick recap — Freddy Fatts, is lbs.
Bulking Example A quick recap — Sammy Smalls is lbs and is scarfing down calories per day on his bodybuilding diet to bulk up. Cutting Example A quick recap — Freddy Fatts, a pudgy pounder is starting a bodybuilding diet for weight loss that involves eating calories per day. Bulking Example Sammy Smalls is now two weeks into his bodybuilding diet. Cutting Example Freddy Fatts is now two weeks into his bodybuilding diet.
About the Author Alex Hey! Dan says January 15, Excellent diet plans here. Lots of good info and tips to help achieve your goals. Eric says February 10, I subscribed to your newsletter and have yet to receive the page document that was promised. Alex says February 10, Hi Eric, Thanks for subscribing. Whatever the case, I just sent you an email with a link to the page MYx8 eBook. Charl says February 16, Hi, great post. All the necessary info in a nutshell. I have the same issue than Eric, no MYx8 ebook received.
Alex says February 18, Hi Charl, I appologize for the delay in getting the ebook — I realized earlier today that there was an issue with the autoresponsder settings for my mail service i. All the best, Alex P. This message applies to anyone else who may not have received the ebook after signing up.
Humberto says February 17, Hello, Thank you very much for your article, it is great. Thank you very much for your article and your response. Alex says February 18, Hi Humberto, thanks for commenting — great question! Some examples of carb-rich foods are: Let me know if that answers your question.
Sean says February 20, I calculated a diet for myself using your formula but should I eat the same amount of macronutrients on non workout days? Let me know it goes if you end up trying this approach. Art says February 20, I always thought you were supposed to consume more calories on the days you exercised. Alex says March 5, Hi Art, good question! Good luck with your new workout, BTW! Brad says March 8, Hey, just read this post and was very intrigued.
I had a couple questions though. Your example Freddie fats, was the large fat boy example yet is at a super small Thank you for putting this info out there.