Bodybuilding Meal Plan for Men
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No one can deny the important role food plays in every person’s bodybuilding plan. Talk to professional male fitness trainers in Dubai, and every one of them will tell you that you need to be careful about what you are eating and that there are food items that you should definitely avoid. If you want to reap the biggest gains then you will want to develop a bodybuilding meal plan for men. Luckily, we are here to help you. In this article, we take a look at some food items that will help you build muscles with ease.
Why is food so important during bodybuilding?
First, if we want to talk about the dietary restrictions when bodybuilding, we need to understand why they are there. When you are working on bodybuilding with your Dubai PT, you are doing things differently from powerlifters and similar athletes. Your main goal is not physical strength. Instead, if you venture into doing it competitively, you will need to focus on your physical appearance. After all, that’s usually the reason why people get into bodybuilding – boosting their body shape and their morale.
In order to do this, though, you will need to work on your muscles. You can get different results by focusing on different muscles. For the best results, you will want a well-balanced, lean physique – with well-developed muscles. And the best way to do this is to bulk up first, and then “cut the excess.” Therefore, most bodybuilding routines will consist of two phases – the bulking and the cutting phase.
During the bulking phase, you will want to – as the name suggests – get bulky. This usually takes place in the off-season, but it can also last from any number of months to sometimes years. You will have a high intake of calories and proteins. You might also start with heavy lifting exercises to gain muscle. After that, you will focus on losing your fat as much as possible. The goal is to keep the mass, however. And the best way to do this is through a good diet.
How to introduce calories in your bodybuilding meal plan for men
As we already mentioned, you will need calories in order to build your body mass. However, the main question we get is how many you will need to do this. Generally speaking, the best way to do this is to count your calories daily. Some of the best workout apps can easily help you with this. You will need to weigh yourself, though, at least three times a week. You also need to keep close track of what you are eating as well as your weight.
Then, check how your weight is changing. If it is staying the same, then you are just maintaining your body. You will need to raise your calorie intake by 15%. You can calculate this with ease. Just multiply your intake by 1.15 to get the calories you will need to get. When you are moving to the cutting phase, though, you will want to reduce the maintenance calories by 15%. At this point, you need to multiply by 0.85 to get the amount you will need.
Of course, it’s important to keep close track of all the calories. You will need to adjust them as you go – usually on a month to month basis. Ensure you are taking your weight into account, as well as the way it keeps changing. Make sure you do not lose more than 0.5-1% of your body weight each week. This can lead to some serious damage to your muscles, and you will need help to recover. Remember – a healthy lifestyle is the most important thing here – so don’t overdo it.
Take care of the macronutrient ratio
Another thing you need to keep in mind is the macronutrient ratio. This is the ratio between the intake of your protein, carbs, and fat. Generally speaking, the ratio in which you intake these should never change – even when you are skipping from the bulking phase to the cutting one. When you are calculating the ratio, you should count it this way: the proteins and carbs will contain four calories per each gram you eat, while the fat will contain nine calories per gram.
You should build your bodybuilding meal plan for men around these numbers. You will want around a third of your calories to come from protein and around 55-60% from carbs. The rest should come from the fat. This ratio will remain the same for whatever you are doing. What changes is the number of calories you are taking.
So what should you (and shouldn’t you) eat?
All of this is great to talk about – when on paper. However, in practice, keeping the calories can be pretty tough. Luckily, you will not need to switch the food items you are eating between the phases. What you need to keep in mind is that there are some food items that will be good for you, while others won’t.
For example, you should eat meats, poultry, and fish. Dairy and grains are also a great addition to every diet. Make sure you are also eating fruits like oranges, bananas, and apples, and both starchy and regular vegetables. Seeds and nuts like almonds and walnuts are also a great source of protein, and beans and legumes as well. Finally, add some olive and avocado oil to sweeten the deal.
Maybe more importantly, though, there are things you need to keep out of your bodybuilding meal plan for men. The first thing is alcohol – which can affect your ability to build muscle. Sugars are also horrible for losing fat, so evade candy, cookies, and similar items. Finally, deep-friend foods can promote inflammation – as well as disease. Therefore, try to steer clear from them.