Thanks for stopping by, reader! We have a whole bodybuilding meal plan for you: What to eat, what to avoid.
Here we will talk about bodybuilding, benefits, calories and macronutrients, foods to eat and avoid, demonstrative bodybuilding diet warnings … In summary … Stay with us and learn how to follow your diet to gain muscle mass. We assure you that after reading us, you will be able to do it yourself.
What is bodybuilding, and why is muscle nutrition so important?
Let’s start by doing a brief review of this sporting discipline. Bodybuilding focuses on building the muscles of the body through weight lifting and muscle nutrition.
Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and out of the gym.
To maximize your gym results, you need to 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 to gain muscle mass and provides a whole week sample menu.
Bodybuilding basics and how it differs from strength sports
Bodybuilding differs from powerlifting or weightlifting in that it is judged by a competitor’s physical appearance rather than physical strength.
As such, bodybuilders aspire to develop and maintain a balanced, lean, and muscular physique.
To do this, many bodybuilders start with one way of eating out of season (volume) followed by another way of eating within the season (definition). In English, they will also sound like the “bulking” and “cutting” phases, respectively.
Next is the cutting phase, which focuses on losing as much fat as possible while maintaining the muscle mass developed during the bulking phase. This is achieved by specific changes in the bodybuilder’s diet and exercise over 12 to 26 weeks. During the bulking or bulking phase, which can last for months to years, bodybuilders eat a diet of muscle nutrition with protein and very caloric; and they lift weights intensely to build as much muscle as possible.
The goal in strength sports is to lift the most weight for specific exercises.
The goal of bodybuilding is to show an athletic, proportionate and defined body.
Bodybuilding training and dieting are typically divided into two phases: volume and cut (or cut). The goal of the bulking phase is to build muscle, while the definition phase is dedicated to preserving muscle while losing body fat.
Benefits of practicing bodybuilding
There are several health benefits associated with bodybuilding.
To maintain and build muscle, bodybuilders frequently exercise, doing both strength and aerobic training.
Strength training increases muscle strength and size (if accompanied by adequate protein muscle nutrition). Muscle strength is highly correlated with a lower risk of dying from cancer, heart and kidney disease, and several other critical illnesses.
Aerobic exercise, which bodybuilders do regularly to reduce body fat, improves heart health and significantly reduces the risk of developing or dying from heart disease, the leading cause of death in the United States.
In addition to exercise, bodybuilders also focus on their muscle nutrition.
With careful planning, bodybuilders can eat in ways that support their efforts in the gym and keep them healthy. In addition, muscle nutrition and work can be carried out at the same time without any problem. Everything is a matter of planning.
Following a healthy eating pattern, including nutrient-dense foods from all groups in appropriate amounts, can significantly reduce your risk of chronic disease.
Bodybuilders exercise regularly and can eat a well-planned, nutrient-dense diet, which offers many health benefits.
Caloric and macronutrient needs in the bodybuilder’s diet
The goal of competitive bodybuilders is to increase muscle mass in the growth phase and reduce body fat in the cutting phase. Therefore, more calories are consumed in the growth phase than in the fat reduction phase.
Volume or definition? This question is undoubtedly one of the most recurrent in gyms and sathe fitness ones.
Scores of athletes ask this question when they want to start a bodybuilding-focused training routine. Should I prioritize gaining muscle mass with an excellent bulking phase, or should I focus on a definition for a season?
Well, these and other questions are what I intend to resolve in this publication. It is an essential guide to guide those athletes who want to focus their physical and nutritional efforts on a specific stage.
What does it mean to be in volume?
If you have been in the field of fitness and bodybuilding for some time, the word “volume” has indeed reached your ears. A term that goes beyond determining the amount of physical exercise and is also used to refer to a period of muscle gain.
The bulking phase in the gym means precisely this. An interval of time in which our objectives will be aimed at gaining muscle.
Although it is usually related, we do not have to make the mistake of relating a volume phase with a period in which we will gain “strength.” The relationship is not always intrinsic since the main priority of an athlete in volume is to increase muscle.
Bodybuilders are fully aware of the importance of this phase, but athletes or athletes who have no competitive pretensions often make the mistake of skipping this period or skipping it with the sole argument of “not being covered.”
gym volume phase
The volume phase should never be seen as a “problem.”
Everyone likes to show off a defined body on the beach, but what many fitness athletes should ask themselves is what I will define if I have nothing to define on?
Indeed, to show off your muscle groups to the fullest, you will first have to work on them. This takes time, patience, and progressive growth.
It is impossible to increase muscle mass significantly without giving up a low percentage of body fat in any adequately planned bulking stage.
Although good planning will seek to maximize lean mass gain and minimize fat mass, maintaining a high level of definition will be impossible.
Here is the grace and the work of physical trainers and nutritionists. It knows how to program this stage as well as possible. The more fat you gain, the harder it will be to redefine. The correct distribution of the macronutrients will be essential to overcome this phase.