Bodybuilding Nutrition - Sample Bodybuilding Diet

A good bodybuilding diet and nutrition are key components that will determine how successful you are in your bodybuilding program. Training without proper nutrition is like rowing against the current. At best, you would remain on the same place or even move forward a little bit, but in the end, you get nowhere. 

A Definition of Diet
Usually people associate the word diet with days of starvation and pain. However that is not the correct definition of a diet. The word diet refers to the food choices that we make on a daily basis. Even if you don’t think you that you are on a diet, guess what?! You already are following a diet. Whether you eat candy all day everyday, or oatmeal, that is your diet. 

You Don't Have to Starve When You Diet 
A good bodybuilding diet needs to follow 3 rules:

1. It should favor smaller and frequent feedings throughout the day instead of smaller ones.
2. Every meal should have carbohydrates, protein and fat in the correct ratios: 40% carbs, 40% protein, 20 % good fats.
3. The calories should be cycled to prevent the metabolism from getting used to a certain caloric level.

Sample Bodybuilding Diet For Men

Meal 1 (7 AM) 
1 cup of dry oats mixed with water 
1 cup of egg beaters 

Meal 2 (9 AM) 
Meal replacement packet (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal. 
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon) 
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 
2 cups of green beans, broccoli or any other desired vegetable 
6-8 ounces of chicken, turkey, or lean fish 

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM) 
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal 
2 cups of green beans, broccoli or any other desired vegetable 
6-8 ounces of chicken, turkey, or lean fish 

Meal 6 (8 PM) 
Same as Meal 2

Recommended Basic Bodybuilding Supplements For Men 
(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil.

 





 

Bonus: Bodybuilding Supplements To Aid Fat Burning
(Optional) 

Are there any that can help a bodybuilder burn fat? If the advice provided above is not followed, then no supplements that you take may help you in your quest for burning fat. However, assuming that you are following all of the advice provided above, there are a few supplement stacks that may indeed improve your metabolism and help you in your quest for better definition.