If you eat strictly according to the diet of a bodybuilder, you can build muscle, lose weight, and maintain a good posture. The core thing is to eat foods that are high in protein, high in fiber, and low in calories and fat. Learn how to eat like a bodybuilder by following the key points and suggested meal plans below! The following plan is a foreign translation, mainly in the form of Western food.
1:Eat according to the meal plan below. You can eat spicy food in moderation, but don't overdo it. Avoid overly greasy and creamy salad dressings. Use less salt and use some prepared seasonings. Skip the sugar, and if you're used to having a cup of coffee with sugar and milk in the morning, try replacing it with skim milk and xylitol.
2:Allow 2-3 hours between meals. Bodybuilders emphasize the importance of a proper mix of protein and carbohydrates, but a proper mix of vegetables and fiber will also help you stay healthy and stay full. If you miss a meal, you don’t have to make up for it at the next meal.
3:Add flaxseed and flaxseed oil to your meals. Flaxseed and flaxseed oil are available in major stores, and you can also buy bread or cereal that contains flaxseed. But pay attentionNote that this medicine may not be a good substitute for natural flax seeds, because many nutrients in flax seeds will be lost during the process of making capsules. This capsule has not yet received FDA certification, and related research is still ongoing. Flax seeds can increase the feeling of fullness and make the body think that it has consumed enough fat, which can help reduce fat accumulation and help relieve joint inflammation.
4:Drink lots of water. Whether you're on a diet or not, water is vital. One of the most common ways to calculate your daily water intake is to divide your body weight in pounds by 2. The result is the number of ounces you need to drink per day. For example, if you weigh 150 pounds, you need 75 ounces of water daily. For those using metric units, divide body weight in kilograms by 30 (for example, a 70-kg person needs 2.3 liters of water per day). Drink at least this amount of water every day, especially when exercising. You can refer to Fall in Love with the Taste of Water and How to Drink More Water Every Day.
Below is a detailed nutritional plan
1:First meal (breakfast):
Or 1 egg and 2 egg whites to make a boiled egg or olive oil omelette
Or 40 grams of natural oats (about half a cup or a quarter cup), do not use instant oats instead, because most of the fiber in instant oats has been lost
Add 1-2 scoops of protein powder (the simplest breakfast) to low-fat milk or water, and mix with half a cup of frozen fruit and/or non-fat yogurt
2:Second meal (morning snack):
Or mix 1-2 spoons of protein powder and 2 spoons of cereal into a paste and mix with low-fat milk
A can of tuna or canned salmon (less salty)
3:The third meal (lunch):
Two 180-gram chicken breasts and 2/3 cup whole-wheat/high-fiber noodles or brown rice.
4:Fourth meal (additional meal in the afternoon):
Or 120 grams of steak (use with caution, because steak has higher cholesterol than pure protein such as chicken or fish.)
1 can of tuna or canned salmon (low salt)
Mix 1-2 spoons of protein powder and 2 spoons of cereal into a paste and mix with low-fat milk
5:Fifth meal (dinner):
240 grams of steak or equivalent lean meat burgers, salmon, or shrimp, cooked in olive or canola oil.
A large salad or a large serving of broccoli or cauliflower (or both)
6:The sixth meal (late night snack):
Or 3 eggs (two of which only have whites) to make hard-boiled eggs or omelette with olive oil/non-calorie butter
Add 1-2 scoops of protein powder to low-fat milk or water
7:Alternative foods. For example, a can of tuna or salmon can be replaced with 3 corns or 1 1/2 cups of imitation crabmeat (just remember to check the expiration date); eggs can be replaced with light cheese (only 1/4 a cube at a time).
If you are a vegetarian, you can substitute tofu, beans, peas, and nuts wherever meat is mentioned above.
8:Eat fruits and vegetables. Although this diet plan helps muscle growth, it limits protein and carbohydrate intake, which is not conducive to health and sustainable development. For a balanced diet, you should eat more vegetables, fruits, low-calorie and low-cholesterol unprocessed proteins, which will help your health. Include at least 5 different fruits and/or vegetables in your daily diet. An easy way to do this is to mix protein with salad ingredients and add flaxseed oil (or olive oil) to create a healthy, additive-free salad dressing.
Tips:
Buy a low-fat, low-carbohydrate whey protein that is low in sugar (3 grams or less). The two protein powders recommended by Muscle.com have taken this into consideration.