Bodybuilding Diet – 9 Step Checklist to Build Muscle Fast

Creating an effective bodybuilding diet is the most essential aspect of any bodybuilding plan. Even if you have the best weightlifting routine known to mankind, you can forget about gaining size, you can absolutely forget about adding muscle mass if you don’t. consequently follow a high-quality diet plan. So hit the back button now if you’re not serious about eating to gain muscle …

… Still here? All right.

Now I will continue exposing the 9 steps you must follow to ensure that your bodybuilding diet plan is on point. No extras. No frivolous nonsense. Just integrate these simple steps into your muscle building plan, forget about all the distracting details you can find in the vast abyss that is the Internet; then just add water and watch your muscles swell like balloons.

1. Choose your goal. More specifically, decide what your short-term goal is. Many of you reading this may want to lose fat weather gaining muscle, but you will see significantly faster results if you focus on one goal at a time. From this point on, I assume your goal is to gain muscle mass.
2. Calculate your caloric needs. If you remember a fact from this article on the bodybuilding diet, be sure to remember this: you must consume more calories than your body burns per day if you want to gain muscle. As a starting point, eat 18 calories per pound of your body weight (i.e. total calories = 18 x body weight in pounds). You may very well need to eat more or less than this, but remember that it is an estimate.
3. Calculate your protein intake. Your muscles need protein to physically increase your muscle mass. Get 1.0 to 1.5 grams of protein per pound of your body weight (i.e. grams of protein = 1.0 x body weight in pounds). To find out how many calories that are, multiply your daily protein intake (in grams) by 4.
4. Calculate your fat intake. Diet fat plays a vital role in a long list of bodily functions, related to both general health and energy and muscle development. So don’t skimp on that, and FYI, eating fatty foods does. no is equivalent to being fat. Start by eating 30% of your calories from fat. To convert calories from fat to grams of fat, divide your daily fat intake (in calories) by 9.
5. Calculate your carbohydrate intake. Carbohydrates give you energy, but technically, your body doesn’t even need them to survive (that’s why we calculate carbohydrate intake last). But just because your body doesn’t need carbohydrates doesn’t mean you shouldn’t consume them. Okay, now to calculate: you know how many total calories you need per day; And you also know how many of those calories will come from protein and how many from fat. So to find the number of carbohydrate calories you should eat per day, simply subtract the protein calories and the fat calories from the total calories. In mathematical terms, that is: Carbohydrate Calories = Total Calories – (Protein Calories + Fat Calories). To convert carbohydrate calories into carbohydrate grams, divide your daily carbohydrate intake (in calories) by 4.
6. Eat before and after training. Make sure you eat before and after your workout. Pre-workout nutrition fuels your muscles and provides your body with energy for your subsequent workout. In simple terms, post-workout nutrition stops catabolism (the breakdown of muscles caused by weight training) and triggers anabolism (the building / rebuilding of muscles). For pre-workout nutrition, eat 0.25 grams of protein per pound of body weight, as well as 0.25 grams of carbohydrates per pound of body weight. For post-workout nutrition, eat 0.25 grams of protein per pound of body weight and between 0.25 and 0.5 grams of carbohydrates per pound of body weight. Fats are optional for both meals. These meals can be solid, “regular” meals; or they can be liquid meals, using weight lifting supplements like whey protein and dextrose.
7. Food to eat. I am an advocate of flexible diets. It is much more productive to eat foods that you like to eat; Restricting so-called “unhealthy” foods from your diet will make you less successful in the long run and you will be constantly in a bad mood. That said, you can’t eat candy and junk food all day without expecting to get a few lard rolls in your bag. Eating too much junk and fatty food makes you fat because it produces excess calories. So what to eat then? A large part of your food should be common sense “healthy” foods, but never deprive yourself of a food you crave, assuming you meet this condition: Make sure you meet your caloric requirements (step 2), protein intake (step 3), fat intake (step 4), and carbohydrate intake (step 5).
8. Drinking water. Water is a true life force. Everything and everyone needs it. And you, in your muscle-building activities, need a lot. Although it varies between people and there are many factors that can influence your optimal water intake requirements, most people should try drink about 1 gallon per day of high-quality H2O.
9. Test and modify. Put it into practice. Don’t expect your bodybuilding diet plan to work like a charm the first time. You may need to adjust your total calories up or down until you achieve a balance. Aim for a constant rate of Bend down weight gain. On average, pure beginners can expect around 1 to 2 pounds per week (although some of this will be water weight). Look in the mirror or take pictures; Cut the calories if you start to look like the Michelin man. More experienced lifters should aim for a slower rate of weight gain (unless you want to be a fat mass) as it is more difficult to build muscle after the beginner stage.

Now take the relatively little time you need now to implement these instructions and create a bodybuilding diet that truly jobs! Seriously. It takes a maximum of 20 minutes, but it will guarantee success for years to come. It is the best investment of time you can make.