Bodybuilding Diet: 9-Step Checklist To Build Muscle Fast

Creating an effective bodybuilding diet is the most essential aspect of any muscle building plan. Even if you have the best weight lifting routine known to mankind, you can forget about getting bigger, you can completely 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 for muscle…

…Still here? Good.

Now I am going to continue with the design of the 9 steps you must follow to ensure that your bodybuilding diet plan is on point. No extras. No frivolous BS. Just integrate these simple steps into your bodybuilding plan, forget about all the distracting details that you can find in the vast abyss that is the Internet; Then just add water and watch your muscles inflate like balloons.

1. Choose your goal. More specifically, decide on your short-term goal. Many of you reading this may want to lose fat. while gain muscle, but you’ll see results significantly faster 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 one fact from this bodybuilding diet article, be sure to remember this: you have to 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 (that is, total calories = 18 x body weight in pounds). You may need to eat more or less than this, but remember that this is an estimate.
3. Calculate protein intake. Your muscles need protein to physically increase your muscle mass. Consume 1.0 to 1.5 grams of protein per pound of your body weight (ie. grams of protein = 1.0 x body weight in pounds). To find out how many calories that is, multiply your daily protein intake (in grams) by 4.
4. Calculate fat intake. Dietary fat plays a vital role in a long list of bodily functions, related to general health, energy, and muscle development. So don’t skimp on that – And FYI, eat fatty foods No same as 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 carbohydrate intake. Carbohydrates give you energy, but technically, your body doesn’t even need them to survive (which is why we calculate carb intake last). But just because your body doesn’t need carbs doesn’t mean you shouldn’t eat them. Well, 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 how many carbohydrate calories you should eat per day, simply subtract the protein calories and fat calories from the total calories. In mathematical terms, that is: Carbohydrate Calories = Total Calories – (Protein Calories + Fat Calories). To convert carbohydrate calories to carbohydrate grams, divide your daily carbohydrate intake (in calories) by 4.
6. Eat before and after training. Be sure to eat before and after your workout. Pre-workout nutrition fuels your muscles and provides your body with energy for post-workout. In simple terms, post-workout nutrition stops catabolism (the breakdown of muscle caused by weight training) and triggers anabolism (the building/rebuilding of muscle). 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 0.25 to 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 a flexible diet advocate. It is much more productive to eat foods that you enjoy eating; 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 being said, you can’t eat sweets and junk food all day without hoping to win a few butter rolls in your bag. Eating too much junk and greasy 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” food, but never deprive yourself of a food you crave, assuming you follow this condition: Be sure to 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 from person to person, and there are many factors that can influence your optimal water intake needs, most people should try to drink about 1 gallon per day of high-quality H2O.
9. Try and modify. Put it into practice. Don’t expect your bodybuilding diet plan to work perfectly the first time. You may need to adjust your calorie total up or down until you strike a balance. Aim for a constant rate of lean weight gain. On average, pure beginners can expect around 1-2 pounds per week (although a portion 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 fat) as it’s harder to build muscle after the beginner stage.

Now take the relatively little time necessary to implement these instructions and create a bodybuilding diet that really plays! Oh really. It lasts a maximum of 20 minutes, but will guarantee success for years to come. It is the best investment of time you can make.