True Natural Bodybuilding: diet plan example. Below I present a good example of a diet plan for a true natural bodybuilder who needs about 3. The diet plan consists of 5 solid meals and 3 protein shakes in between the meals. This results in a total of 8 small meals per day, each two and a half hours apart. 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 3. 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. One example is presented below. ![]() Ok, so you want to get huge?! All you have to do is make it to the gym, crank out reps until you get a sick pump, head home and get on with the rest of your day, right? Ready to build new slabs of MUSCLE without adding any body fat? This diet is the best bodybuilding diet you could possibly utilize for bulking. MAXIMIZE muscle. Enter "Aesthetics" As the physique division progressed, it got more and more popular. I started to hear the word "aesthetics" more often and guys started to stay lean. ![]() ![]() ![]() Kcal Protein (g) Carbs (g) Fat (g) 0. Breakfast 4. 90 2. L orange juice 1. Protein shake 3. L skimmed milk 1. Here’s a Carb Cycling Calculator that will allow you to configure the perfect diet for losing fat while carb cycling. There’s a significant difference in losing.Lunch 7. 92 5. 2. Protein shake 3. L apple juice 1. L skimmed milk 8. Dinner 5. 46 4.
Post- workout shake 3. L orange juice 1. L skimmed milk 1. Snack 3. 94 9. 7 7. Bed time meal 3. Day total 3. 72. Note that in the above example only 1. However, the real amount might be a bit higher since I did not include any butter, oil and/or sauces used to prepare the meals. If you think you still need more fat, you can easily adjust it by changing some products (e. Brinta Classic), salmon instead of tuna, steak instead of turkey) or by adding some nuts, olives, fish oil capsules or flaxseed oil. If you want to build your own diet plan or customize this example to your own needs, please download my bodybuilding diet plan excel sheet. You can watch the youtube demo video below or download the high quality video in Flash (. Windows Media Video (. ![]() Preparing Your Spreadsheet. After scouring the web, we found the best pre-made Excel spreadsheet that can be used with the IIFYM calculator is the Excel Calorie. ![]() ![]()
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