A good body building diet is a key factor in determining the success of a bodybuilding program. Bodybuilding and diet go hand in hand as these two are interdependent on each other. Diet, in an appropriate way, attributes to smart food choices that should be practiced on daily basis. The right mantra to achieve your objective is setting realistic goals and going for small incremental changes. This will keep you motivated and will keep you encouraged moving on the right track. Some of the rules that have to be practiced in a bodybuilding routine are:
- The main trick in food management is eating 5-6 small meals instead of going for 3 large meals. Small meals prevent fat from depositing and prevent any kind of muscle loss. The metabolism of the body also gets increased and food digestion becomes much easier.
- Avoid the fried food instead consume the broiled and steamed ones. The dressing on a salad should have low fat content.
- Meats like skinless chicken or turkey should be consumed instead of corn beef. The chicken should be consumed without the skin, as excess of fat is stored in the skin, says Bodybuilding.com. Go for lean cuts of red meat.
- Meals should be frequent and smaller in sizes, never skip meals or binge on a large meal. Also, meals should be well divided in ratio of 40% of carbs, 40% of proteins and 20% of fats. Carbs are considered best source of energy as they can be converted easily into glucose than fats or proteins.
- Abolish the intake of sugar from your diet. Regular drinks, beverages and sodas are abundant with refined sugars. Go for a diet soda instead. Eliminate the consumption of donuts, candies, sweets or table sugars.
- Drink as much water as you can. Drink at least 8 ounces of water with every meal and during the workout session hydrate the body with 16 ounces of water.
- One can control the calorie intake with multiple feedings and by putting a tab on the amount of calorie consumed. Determine the lean body mass and divide it into 6 for male and 5 for female. This gives a rough account of how much calories are consumed every meal. Make a note of it and see that it should not cross the bar recommended for each day.
- Another important step in bodybuilding diet is the macronutrient management. One can determine the intake of carbs, proteins and fat. Include the micronutrient content when writing the calorie content in a food journal.
- Avoid high fat dairy products. Opt for the fat free choice, they are very rich in fats and increases cholesterol too.
- Fats are transporters of vitamin A, D, E and K and are concentrated with energy. But it is important to check the bad fat and consume the right kind of fat. Saturated fats and trans fats in oils, fried animal products, margarine etc should be avoided. Polyunsaturated fats and monounsaturated fats in fish, olive oil, nuts and legumes should be eaten, says MuscleAndStrength.com.
The crucial part is giving respect to the diet plan and following it. Remember once you do this half of the battle is won. For a successful bodybuilding all of these practices are essential. Though in the beginning any change in routine is uncomfortable, the true intelligent one is who brings theses changes slowly and steadily in their life. Rushing to a result and remaining anxious will yield you nothing. Be patient and achieve the body of your dreams.