Diet Chart For Bodybuilding

The bodybuilding diet is designed to build muscle and reduce body fat. It emphasize foods high in protein and complex carbohydrates, such as whole grain bread and cereals. Amino acids are the building blocks of muscles, out of 21 Amino acids 10 are not produced in our body and we call them as essential amino acids. Body will get those essential amino acids through foods, once get in to body building diet you should make sure that all the different amino acid sources are included in diet. Animal protein has high biological value than plant protein, so protein from animal sources are preferred than protein from plant sources. Even if you are consuming all the required nutrients, still the second part is there the exercise. Without dedicated training sessions and lifestyle it is not possible to develop quality muscles.

The total daily intake of protein should be at least 1 gram of animal protein for each pound of body weight. The rest of your calories should mostly come from carbohydrates. A good target formula is to get about 30% of your calories from protein, 50-55% from carbohydrates, and about 15-20% from fat. Of course there are countless ways to compose the meals in order to get the target calorie and nutrient content. Great sources of protein are non-fat milk products, egg whites, poultry, meat and fish. Good sources of carbohydrates are vegetables, fruit, milk, pasta, rice, bread, potatoes and cereals. Good sources of fat are egg yolks, fat fish, and some vegetable sources such as olives, nuts and flaxseed oil. Variation is a key aspect of every healthy diet; therefore it is advised to change slightly the composition of your meals every day by choosing different meat, fish, poultry, fruit, vegetables and cereals.

Do's

1. Train under supervision
2. Include different coloured fruits and vegetables
3. Take whole grains
4. Include good quality proteins in diet.
5. Follow good cooking methods for protein sources
6. Take enough water.

Dont's

1. Over training
2. Heavy protein intake at a time.
3. Don't start training session immediately after meals.
4. Don't depend completely on protein supplements.

1. Cereals: Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa.
2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.
3. Vegetables: Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans and all other vegetables
4. Fruits: Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple.
5. Milk and Milk products: Skim milk, Paneer, Cotage Cheese, Yoghurt.
6. Meat, Fish and Egg: Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod.
7. Oil: 1.5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil
8. Sugar: 2 Tsp/ day.