Basic Bodybuilding Diet

If you want to build muscle whilst losing stomach fat, then you should check out the diet below..

This is a basic bodybuilding diet to use as a template. This is designed for a 185-lb. bodybuilder with maybe 12%-15% body fat. As written this diet is only 3000 calories a day. Most BB's will probably want to ramp this up to 4000+ calories a day, to really make mass gains. The extra calories should come mainly from clean carbs (oatmeal, rice, yams, potatoes, etc.) A "hard gainer" with very low body fat should also add an extra 100 grams a day of "healthy fats" like olive oil, flax seed oil, and natural style peanut butter. However you adjust this, you should strive to have 25% of your daily carbs first thing in the morning, and 25% immediately after working out.

Bodybuilding Diet

All weights/measures are the amount before cooking:

No food prior to morning cardio. Coffee with some skim milk and/or diet sweetener is okay, but definitely no sugar.

Meal #1 (immediately after cardio, on days you do any.) (9:00 to 10:00 a.m., for example)

1C. oatmeal (dry measure, pre-cooking) 3 whole eggs 3 egg whites 4 oz. (pre-cooked weight) Skinless chicken breast 1 slice rye or whole wheat toast 1 tbsp. peanut butter (oily natural kind like "Laura Scudder's")

(Feel free to add veggies like broccoli, zucchini, mushrooms, etc., to eggs)

Meal #2 (1:00 to 2:00 p.m., maybe...)

8 oz. Skinless chicken breast OR: 1 can tuna (in water) OR: 8 oz. Lean ground beef 1 large baked yam (10-12 oz.) OR: 1/2 C. rice (dry measure, pre-cooking) Green veggies or salad if wanted, but no dressing except non-caloric, non-carb stuff like vinegar, soy sauce, lemon juice, mustard... 1 slice rye or whole wheat toast 1 tbsp. peanut butter

Meal #3 (4:30 - 5:30 p.m.; i.e., one hour before training) 1 "Meal Replacement Drink" like ISOPURE, Myoplex, Met-Rx, Twinlab MRP, etc.

Weight training: 6:30 - 7:30 p.m. (for example)

Meal #4 (immediately following training) (8:00 - 9:00 p.m., let's say)

1 can tuna (in water) OR: 6 oz. Skinless chicken breast OR: 8 oz. Lean ground beef or lean steak 1/2 C. rice OR: 1 large baked yam Green veggies or salad

Meal #5 (optional) 1 "Meal Replacement Drink"

TOTAL CALORIES: 3000 (approx.) PROTEIN: 300 grams (approx.) CARBS: 330 grams (approx.) FAT: 50 - 75 grams (approx.)

Additional Diet Rules

IMPORTANT: Drink 1-2 gallons of water a day. Try not to go any longer than 2.5 - 3 hours between eating. 3 is the absolute limit, 2 - 2.5 is better... Don't skip any meals. If you're too busy or too stuffed to eat, at least have a Meal Replacement Drink. (Except for breakfast, which should be the recommended food.)

"Lean ground beef" means ground sirloin or whatever, 7% fat content. Best to cook it separately and drain off the juice.

Add vegetables like broccoli, zucchini, mushrooms, celery, onions, cauliflower, carrots or whatever to any meal. As much as you want. (Use tomatoes sparingly, because they're loaded with fructose, which is a simple sugar.) A couple tablespoons of olive oil per day is also allowable, and actually helps build mass and lose fat. But use the extra virgin cold-pressed kind only.

Definitely allow yourself a "cheat day" once a week. I.e., one day where you maybe don't worry about getting all those meals in, and where you can pig out on anything you want for one meal.

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By Fred Martimes