Do you know what an axiom is? This is a fact that does not need to be proven, since it is self-evident. So, the basic axiom of bodybuilding is that to get big, you need to eat a lot. Let me emphasize: exceptionally a lot! Half a century of professional bodybuilding experience has been tested and re-tested: extreme growth starts at 4,000 calories a day, period!
About 25% of calories are proteins, very little fat (10-15%), and the rest is carbohydrates. And remember, this macronutrient ratio is scientifically based. Science has convincingly proven that if your diet contains at least half of the calories in carbohydrates, then there will be no growth, even if you bang your head against a wall!
For a bodybuilder, the lower limit for carbohydrates is 60% of the total calorie intake! This is the only way to count on weight gain. How many unhappy people spend years marking time in one place just because they eat a lot, but at the same time they are illiterate. Don’t make stupid mistakes!
In this short article, I list twenty of the most popular foods that should be included in your diet without fail. Yes, yes, this is a mandatory element! Everything else is just as useful! – comes later: milk, cereals, fruits and vegetables, herbs and bread.
Don’t try to squeeze all the food you need into yourself in three sessions. It is better to eat about six times a day, with short snacks instead of long gatherings at the kitchen table.
And now about the most important thing – proteins. The big problem is that protein foods are high in fat. So, relying on proteins, you run the risk of obesity. Therefore, deliberately choose lean meat in the store, peel the skin off the chicken, and if you buy milk, then only fat-free.
Typically, fat should be about 15% of your calories. However, fats are different from fats. Animal fats are completely harmful. Not even all plants are useful. The ones that fit the bodybuilder can be counted on one hand: peanut butter, fats in avocados and nuts, and “fish oil” from salmon and tuna.
Let me remind you again that a diet aimed at real muscle growth contains a brutal amount of calories – at least 4,000 per day. This is much more than you need for regular workouts or just keeping in good shape. But even in the latter case, my “twenty” will come in handy. True, the amount eaten will have to be seriously reduced. Calculate your health from the pace calculator.
The Top 5 Best Foods On The Bodybuilder Menu Are:
1. Eggs.
Some pros eat up to 2-3 dozen eggs a day. This is because egg white is better absorbed than any other. Hence the obvious payoff of the egg diet, which has been checked many times over the half-century history of bodybuilding. There was a time when doctors considered a rolling emphasis on eggs barbaric because eggs allegedly contain too much cholesterol.
However, solid scientific studies have shown that even overuse of eggs does not raise blood cholesterol levels. At least for hard-training athletes. Science does not advise ordinary mortals to eat more than one egg a day.
Egg yolk contains vitamin A, folic acid and carotenoids. The lion’s share of egg cholesterol is also found here. It would seem, why be afraid of him? It has been said that he is not dangerous. That’s right, but not for jocks who use steroids. The fact is that steroid hormones increase the total amount of so-called blood in the blood. “bad” cholesterol, which clumps together, and then tightly clogs the lumen of the arteries.
If you load egg cholesterol into yourself every day, everything can easily end with funeral music. So, jocks, sinning with steroids, are advised to throw away the yolks. It is clear that omelettes and scrambled eggs in this case automatically “drop out” from the menu. If eggs, then only boiled. However, the yolks can be separated while the eggs are raw, and only then cook omelettes from the proteins alone. But it’s troublesome.
2. Beef.
Beef is one of the healthiest foods for bodybuilders. It contains not only the proteins needed to build muscle, but also iron, zinc, niacin, as well as vitamins B6 and B12 vital for athletes. Choose chunks that have the least fat, namely the loin. Well, if the fat is still caught, it must be cut off before cooking.
3. Oatmeal.
Oatmeal is an excellent source of long-lasting carbohydrates. It provides the body with energy for at least 3.5 hours after ingestion. For all the pros who understand a lot about weight gain, oatmeal is a staple food.
Not only does oatmeal provide the body with select carbohydrates, but it also contains many plant proteins and heart-healthy soluble fibre. To make oatmeal a really hitting meal, protein powder or egg whites are added to it. Calculate height from the height calculator.
4. Pasta.
For the knowledgeable bodybuilder, pasta is a staple of the diet, as it contains a bombshell amount of calories. You can add ground beef to the pasta or just pieces of lean beef.
Or you can limit yourself to tomato puree without fat and hot spices. By the way, tomatoes have their own advantage: they contain lycopene. They reduce the risk of cancer.
6. Sandwich.
Official dietetics criticizes sandwiches, but for a roll, a sandwich is an indispensable item for a snack between meals. The sandwich contains proteins, carbohydrates and minerals. The main thing is that you yourself “build” your favourite “option”: take ham or meat, add a little cheese and hot sauce.
The classic is a large loaf cut in half. Inside 60 g of chicken, 2 slices of cheese, some tomatoes, green salad, onions, bell peppers and mustard. Alternatively, you can drizzle the filling with a little wine vinegar.
7. Chicken breasts.
An excellent source of protein. And almost no fat. The main thing is to cook it correctly. Never fry in oil! Better to buy a homemade portable grill and cook the breast on it.