Guys get ripped for being kitchen novices, but these pillars of nutrition can elevate you to pro status. If you’re going to bulk up, lose fat, or stay healthy, you’ll also need a goal-specific meal plan to get results. We’ve created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day. Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we’ve also included sample recipes, plus plenty of options to swap in for added variety. This is your one-stop shop for what and how to eat in the new year. The composition of your meals will be determined by your goals and the timing of your weight training.
Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and outside the gym. In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals. This article explains what to eat and avoid on a bodybuilding diet and provides a one-week sample menu. As such, bodybuilders aspire to develop and maintain a well-balanced, lean and muscular physique. To do this, many bodybuilders start with an off-season followed by an in-season way of eating — referred to as a bulking and cutting phase, respectively. During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible 1. The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This is achieved through specific changes in diet and exercise over a period of 12—26 weeks 1.
In fact, if you do just the following things correctly on a workout day, you should successfully see muscle gains by the next day. Effective forms of carbohydrates include fruits, oatmeal, pasta, sweet potatoes, corn, peas, or whole-wheat bread. When you lose weight, you need to hold onto muscle and bone while shedding fat. Moringa Oatmeal Recipe Start the day off strong with a savory source of the nutrients your body needs. Gray The Perfect Anytime Snack Turkey sandwich with: 2 slices whole-grain bread slices fat-free cheese slices deli turkey breast Mustard and fat-free mayo calories, 36 g protein, 34 g carbs, 4 g fat Why? Mayonnaise Canola mayonnaise. Journal of Strength and Conditioning Research, 24 10, Pepitas provide a palatable munchie that can use to top your favorite salad or eat straight out of the bag. Full meals will usually consist of a lean animal protein such as a grilled chicken breast or piece of fish, vegetables, and perhaps a starch such as sweet potatoes or rice.