Bodybuilding Diet plan for Bulking
Bodybuilding Eat Large
One of the worst bulking misconceptions is you have free reign to eat, and eat, and eat some more with wild abandon and disregard for sugar, carbs, and salt. You won't fill out your frame with lean muscle and minimal fat. But you will bulk your gut with visceral fat. What you really need to do is increase your training volume and your calories with the right kind of food.
Just as doing leg extensions won’t add muscle like doing squats, eating the wrong foods won’t get you the muscular lean body you crave. Easy, healthy bulking is all about eating an excess of quality food sources that will minimize fat gain, maximize muscle growth, and keep your joints, heart, and metabolism functioning in top shape. Here are 5Tips that do just that.
5 TIPS TO EAT LARGE :
1 NUTRITION ALWAYS WINS :
You can kill yourself in the gym all day long, but if you don't have the nutrition to back it up, you'll never see mass gains. " We tell people to put as much effort into their diet as they do into their weight training,". Whether an athlete, bodybuilder, or fitness enthusiast, your job includes eating the right number of carbs, protein, and healthy fats.
2 SUPPLEMENT SMART :
"Supplements can give you an advantage," You have to find ways to budget and be able to fit that extra stuff in there." Beginners don't necessarily need fancy products. For most people, a tub of protein powder and a multivitamin will do just fine. For more advanced athletes, pre-workouts, BCAAs, and fat burners may help those fitness goals come to life a little faster.
3 SCHEDULE TIME FOR MEALS :
Most people who want to build muscle simply eat too little. Although it might be difficult on a busy schedule, scheduling time to eat is essential. "The average person needs at least five meals [per day],". Unless you're a pro bodybuilder, you don't have to spend eight hours of your day preparing and eating meals, but even the average Joe needs the right number of calories to build serious muscle.
4 LEARN FROM EXPERTS :
" We think I've had the best advisors from the day I started,". " We think it's good to hire someone who has some knowledge about nutrition. You might as well do it right because the nutrition is more important than the weight training." You may not be able to afford an actual nutritionist, but you can do research and learn as much as you can about which foods have the right effect on your body. Your success may depend on it.
5 CARBS AREN'T EVIL :
If you want to get big, you need to eat carbs. Building muscle takes the right combination of macronutrients. It's not a "protein-only" magic trick. your needs simple carbs to keep your muscles full. " you can't eat just oatmeal and egg whites or fish," . "you can't do it. you shrink. you need a lot of simple carbs." To grow, you can't skimp out on any macronutrient. You need the right ratio.
EAT LARGE PLAN : JAY'S DAILY MEAL PLAN
As Jay Cutler preps for the 2013 Mr. Olympia, his weight will fluctuate between 260-270 pounds of ripped muscle. Maintaining this extreme level of low-fat mass means pounding down a lot of quality calories. Jay's body is a nutrient-shuttling machine fed by large amounts of protein and carbohydrates, coupled with limited fats. You probably don't weigh as much as Jay, so you won't eat the same daily totals, but you can follow Jay's nutrient distribution and textbook approach to mass-making nutrition.
How much is "a lot?" Jay eats roughly 4,700 calories per day. At his current weight, that means Jays devours 17-18 calories per pound every day of the week. He eats more than 1.5 grams of carbohydrates and protein per pound, and roughly 0.3-0.5 grams of fat per pound.
Jay's diet is built around a 40/40/20 macronutrient ratio. In other words, his daily diet comprises 40 percent protein, 40 percent carbohydrates, and 20 percent fat. Jay doesn't follow these amounts exactly, but he comes pretty darn close.
To build your own mass-terpiece physique, simply tailor Jay's macro breakdown and calorie spread to your current weight. The nutrition calculator below will help you establish a bulking baseline. It will provide a muscle-building diet based on your weight, 17.5 calories per pound, and a 40/40/20 macronutrient ratio.
You might have to tinker with the specifics and fine-tune the details, but Jay's daily meal plan below will help you scale your meals to match the master's. Get ready to eat big, lift big, and get big. Get ready to crack some sidewalks.
JAY'S CUTLER DAILY MEAL PLA :