Body Builder Diet Guide to Healthy Weight Loss
You'll Get Ripped Now
Body Builder Diet - Before we discuss it let's look at the word diet. Most bodybuilders do not look forward to it but it is not exactly what you think. The word diet is defined as "food and drink regularly provided or consumed".
So don't be worried when you hear the word diet mentioned because you are on a diet everyday. So in a sense what you had at your last meal is part of your current diet. The following body builder diet will involve foods and eating habits that have been established for you to get the best results.
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Body Builder Diet Presented
We designed your diet, but you will be putting together the diet that works for you. This permits you to get more involved and choose the foods that you like to eat or that you think will be best for you. We have a complete list of foods that cover every category that you need.
For example, the protein category has a list of meats, poultry, eggs, whey protein, etc. You get to choose which of the foods you want to eat with each meal.
The foods that we have listed should be a menu that you choose from. Whether your goal is to lose weight, tone up, or have more energy; these are foods that will help you get there. The cleaner you diet is, the cleaner your body will be. I promise that you will feel better and have more energy.
So you are probably thinking that I am trying to tie you down for life. No, I am just giving you some guidelines to live by for 12 weeks. This body builder diet will be a test of your mental strength. You have made it this far and it is very apparent that you are ready for a change.
Body Builder Diet Challenge
Dedicate 12 weeks of you life to see if you can make a change. See if you transform your body into the one you have always desired. Do exactly what is outlined in this body builder diet and you will be successful. You are reading this page so it is evident that you are ready for some kind of change. The time for change is now; you are about to be presented with a body builder diet that is a good tool to help you reach your goals. So let's do it!
Body Builder Diet Food Index
| Proteins | |||
|---|---|---|---|
| Chicken Breast | Cottage Cheese** | Eggs | Halibut |
| Ham | Lean Ground Beef | Lean Meat | EAS Myoplex |
| Tuna | Turkey Breast | Whey Protein | Yogurt** |
| Complex Carbohydrates | |||
| Baked Potato | Baked beans | Cereals- Whole Grain | Corn |
| Corn Tortilla | Crackers | Cream of wheat | Flour Tortilla- 8 inch |
| Low fat chips | Pasta- cooked | Small Pancake | Plain Popcorn** |
| Oatmeal | Rice (not minute) | Rice Cakes** | Rye Bread** |
| Waffles | Whole wheat bread** | Yams | |
| Alfalfa Sprouts | Asparagus | Beets | Broccoli |
| Brussels Sprouts | Cabbage | Carrots | Cauliflower |
| Celery | Cucumber | Eggplant | Green Peas |
| Leaf Lettuce | Mushrooms | Onions | Tomatoes |
| Spinach | Zucchini | ||
| Fruits | |||
| Apple | Apricot | Banana | Blueberries |
| Cantaloupe | Cherries | Grapefruit | Grapes |
| Honeydew melon | Mango | Orange | Peach |
| Pear | Pineapple | Plum | Raisins |
| Strawberries | |||
** Indicates the food should be fat free or low fat.
This menu will be a guide for you when you start you 12-week body building diet. I have listed some morning, afternoon, and evening meal ideas at the end of this page. So if you get stuck and don't know what to eat, there are a few suggestions that will give you some meal ideas.
Body Building Diet Main Points
- You are dieting right now. A diet is "food and drink regularly provided or consumed"
- No one is perfect, but give an honest effort to try this body builder diet for 12 weeks and you will be pleased with the outcome.
- These foods above will be included into your plan.
Body Builder Diet - Getting Your Desired Body
When body builders think of dieting, they think about losing weight. They think about a trimmer waistline and having more energy. What most bodybuilders don't know is that a big part of weight control is your metabolism. There is a reason that young kids can drink 10 soft drinks a day, eat nothing but cookies, and still not gain weight. Their higher metabolism is the major factor that affects their weight. So, a high metabolism would keep you from gaining weight whereas a low metabolism would keep you from losing weight. If you want to lose weight, you need to raise your metabolism.
There have been studies that show after we reach the age of 30, our metabolisms starts dawdling down. This is why it is much more challenging to stay in shape, as we grow older. So what does this imply for you?
You have to change some things and work slightly harder to keep your body in shape, unless you are young. The foods you eat, as I am sure you know, have a huge bearing on your physique. Our concentration will be to change your diet slightly. The body builder diet that is presented here is more easygoing than others are. Instead of telling you how many calories a day, you must eat or what you must have for each meal, I have setup boundaries to guide you through your day.
These new boundaries will help contest the effects of a lower metabolism, help you lose unwanted fat, and keep or gain more muscle. The more muscle you have the better your body will look. This is why it is a good idea for you to keep track of your body fat.
Body Builder Diet - Quality
So let’s say that you have been on a diet for 1 week and you haven't noticed any weight loss, and you have no energy. Every hour is just a hungry daze and you are not able to focus. The explanation for this is simple; you do not have a quality diet. In other words, you body is being deprived of crucial nutrients and it is starving.
If you are to attempt a diet, you must do it correctly by eating the appropriate foods. This is where "Body Builder Food Index" comes into action. The foods on this menu may not seem as appetizing as you are used to eating, but the training cycle is only 12-weeks long. Also, remember that you only have to diet 6 days out of the week, on the seventh day you get to eat anything you want.
Body Builder Diet - Quick & Sudden Weight Loss
If you go on a miracle diet and lose 10 pounds in a week what do you think happens? The weight you lost was most likely muscle rather than fat. Studies have shown that for every 10 pounds you lose, 6 pounds is muscle. The goal is to lose fat not muscle. Therefore, to counteract this statistic, we have to eat properly and exercise.
If more muscle is lost than fat, I can assure that you will gain that weight right back and plus a few pounds. The muscle in your body plays an important role in burning off surplus fat and calories. Hence, if you are losing more muscle than fat, you are going to be in trouble. The diet planed will make sure that you lose the fat weight and keep the good muscle weight.
Body Builder Diet - Portions
When you eat your six meals everyday, you will be eating a potion of protein and carbohydrates with each meal. A portion is about as big as your fist. A portion of carbohydrates for me would be a large apple. A portion for someone who is smaller than me would be a small apple. It's a simple concept; the bigger you are the bigger your portion will be.
Body Builder Diet - Lifestyle
Since this body builder diet is new to you and you clearly want to change, there are going to be some obstacles in your path, otherwise you would already have your perfect body. Therefore, you need to think hard and figure out what is in your way.
Do you always make excuses before going to the gym, do you put things off until it is too late to do them, or maybe you have an addiction to sweets. No matter what stands in your way, you need to identify and change that particular problem. Pick three things to change.
You need to start thinking about a few things that you need to change. Keep in mind that you can workout as much as you want, but without a proper diet, you may never see results. In addition, you may eat healthy and never see results without exercise. Diet and exercise work together; so don't focus on just one of them.
Body Builder Diet - Planning
If you want this strategy to work for you, planning is going to be a significant factor. If you are trying to eat the foods that are in the menu provided, you must have them available.
Pick a day of the week to sit down and figure out what you are going to eat. My day is Sunday and on every Sunday, I sit down to plan what I am going to buy at the grocery store. I make sure that I have enough food to last me until the following Sunday.
If you don't plan, you are setting yourself up for failure. To ensure that your 12-week diet runs smoothly, you have to plan for success. This doesn't mean that you have to plot out every nutrient for every meal of the week. It just means buying enough food to supply six small meals a day.
If you can afford a meal replacement shake like AST Ny-Tro Pro, I highly recommend that you buy a box of them. They contain all the nutrients you would get from a meal and they are very convenient.
When you are planning for the week, look at the foods I have provided in the menu and be creative. Make a taco salad or a breakfast burrito. Here is an example of one of my days:
- Meal 1: A three-egg omelet with onions in it with two glasses of water
- Meal 2: AST Ny-Tro Pro Meal Replacement Shake
- Meal 3: A tasty tuna fish sandwich with two glasses of water
- Meal 4: Precooked rice and vegetables that I prepared earlier in the week
- Meal 5: A seasoned grilled halibut steak with a fresh lemon squeezed on it to add flavor with two glasses of water
- Meal 6: A portion of cottage cheese with a portion of sliced peaches
Note: Meal 6 should be eaten about 1 hour before bed.
It really isn't that difficult to eat six meals a day. You just have to use your imagination. You probably don't currently use this diet so it will take a week or two to get used to it. Once you have done this for a period of time you will have more energy and you will feel like your body has been recharged.
Body Builder Diet - Free Day
Once a week you are required to take a break and relax, this will be called your Free Day. Your free day will be a break from your diet and training schedule. Eat what ever you want on this day, really... I mean eat whatever you feel like eating. If you want to eat ice cream and chocolate all day, then that's what you can eat. If you want to eat some fried shrimp, head on down to the Red Lobster.
This break is primarily a reward for the past 6 days of hard work. You deserve it after 6 days on a strict diet. Once you have satisfied all of your cravings and relaxed all day, you will feel relief and dieting won't be a problem at all.
The best part is that you feel no guilt because you know you have earned it and that is a great feeling when you have a mouthful of ice cream, the mouthful of ice cream is a good feeling too, at least for me.
Most diets will break you, so I decided to break the diet in this body builder diet. This means less stress for you and something to look forward to every week.
Body Builder Diet Overview
- Metabolism plays a huge role in controlling weight, exercising raises your metabolism and helps you stay fit.
- The quality of your program will decide how good your results are.
- If you lose 10 pounds in one week, over 60% of the weight lost was likely to be muscle lost and not fat that was lost.
- Be creative and six meals a day will be simple and delicious.
- You will be required to take one day a week off from dieting and weight training. This break will be a reward for the past 6 days of hard work.
- A portion of food is about as big as your fist.
- If you plan for success, you will be successful.
Additional Bodybuilder Diet Information
