Bodybuilding Diet

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Thats right I said it Diet. Don't worry it's not that bad, unless you have no will power. It's been said that Bodybuilding is 60% how you Eat, 30% Genetic, and 10% Guts. I truely believe this theory to be true. I personally have gained more ground the cleaner and more tuned in my diet has become on a daily basis. I am an all natural Bodybuilder by choice so my supplements and diet have to be that much more on target and strict to see similar results to the pro's. There are alot of diets out there and I'll be honest most of them don't work. Why? Because we aren't all the same. But there are some principles that apply to all of us. Let's talk about The three key area's of dieting Protein, Carbs, and Fats.

Protein  *Water (Drink an ounce of water per bodyweight per day)

First and foremost let's talk about types of protein, I think the best types of protein to eat are Chicken, Eggs, Fish, and Lean Beef. However don't underestimate the power of our good friend Protein Powder, I prefer Whey Protein Isolate. If your goal is gaining muscle you have to eat at least 1 gram of protein per body weight. I typically eat 2 grams per bodyweight per day so 480-500 grams per day. It isn't that hard to get down this much protein with a few Protein shakes and smoothies (I'll give you my recipe on the food page) throughout the day. Down below I will have a sample meal plan for you to go by and create your own. Always Chart what you eat throughout the day. I like to eat every hour and a half to two hours. In my diet, as well Jay Cutler I like to vary the types of protein I take in throughout the day. Chicken is fast absorbing and high in protein per gram of meat. Lean Beef is great for keeping your muscles full for the extra aminos and high Creatine content of the meat, but the obvious downfall is the High Sat. fat content, I always eat 93/7 lean or lower to keep my fats down. Eggs have the highest absorbancy rate for any type of protein, but are low in protein per gram of food content which means you have to eat alot of them to take in plenty of protein. Fish is a wonderful source of protein, it keeps your organs clean with essential fatty acids and is known to keep your skin thin for more vascularity. I eat chicken, lean beef, fish and protein powder in my diet.

Carbs *Stay away from sugar, corn syrup, Bleached white flour and white pasta

Good ole carbs. Most people assume carbs are bad from the recent years High protein Atkins and South Beach diet fads. The real reason why these diets work with proper excercise is, when you deplete your body of Carbs it searches for alternate sources of energy ( Fat = 9 cals per unit and Carbs = roughly 4 cals per unit) So your cells are carrying only protein for energy which the goal is to psych your body into tapping existing fat stores for energy first before the muscle. But in order to do so you have to eat insane amounts of protein often to make this diet work correctly or else your left with skin and bones.The reason I say stay away from high sugar content and fast burning carbs like most things white is the hyperglycemic count this creates in your body or the "Sugar high" when this happens and your body fails to produce enough Insulin to sweep your cells your body stores these carbs as fats. When you eat more slow burning carbs like, Brown rice, Whole grains, Oats, and wheat your body keeps your blood sugar at a steady rate and doesnt spike, meaning doesnt store as fat. When this topic is insanely deep and I encourage you to continue your research as I am always learning. When you are bodybuilding consistantly and hard 4-5 days per week. You should eat 1.5-3 grams of clean slow burning carbs per day to sustain energy levels and your body from feeding on muscle and protein sources.

Fats *Stay away from Butter, Oil and high Sat. fats

Fats are our highest consentrated energy source. alot of Bodybuilder encourage alot of Fat intake. I personally don't respond well to high Fat diets this is one of the areas like the others that you will have to tweak over time to what works for your body. If you see yourself gaining weight (if it's hard lean muscle mass) then keep doing what your doing. If your one of those that is putting on sloppy weight then you need to start cleaning up your diet and QUIT CHEATING! I take in the bare minimum in my Fat intake except when I am cycling my Carb intake and I am on my Extremly Low Carb day I take in more fats from Red meat and Nuts and Seeds (Almonds). So my over all advise is keep your fat low but that doesnt mean sacrifice your meals. Trust me when your pounding down 2 cups of cooked Brown rice and 10 oz of chicken you'll be full.

My Basic Meal Plan, I eat like this year round now

*Remember I am 270 pounds 9% BF, adjust to your Lean bodymass per meal and you might wantto shave off a few meals till you get a lil more advanced

Drink 1 ounce of Water per bodyweight DAILY

Avoid anything white Except Rice as a good rule of thumb:

No Sugar, No Corn Syrup, No Flour products,

No Flour based Pasta, No White Bread etc.

8am  70g of Whey Protein w/ Water and 10g of Glutamine and Creatine

9am  1cup Oats dry yeild is 2 cp.

12am  8-10 oz. of Lean Steak  2 cups Brown Rice

3pm  8-10 oz. Chicken Breast  2 cups of Brown Rice

5pm  70g Whey Isolate water and 40g Waxy maize. (Pre Workout)

6:30pm  70g Whey isolatew/ 80g Waxy maize 10g of Creatine, Glutamine (Post workout Shake)

7pm  8-10oz Chicken Breast or Talapia 2 cups Brown Rice

9pm  70g whey Isolate 1 cp. Oats

11am  70g Protein Shake w/ Water 10g Glutamine 1/4 cp. almonds