Bodybuilding is one of the fitness goals of most of the people. One of the reasons for people being an exercise freak is to have a big body built. So in the course of bodybuilding, you ought to take a bodybuilder bulking diet.
When you are bodybuilding, then you are focused on developing your muscles. All you need to focus on while bodybuilding is two facts. One is bodybuilding exercises like weightlifting. Another is bodybuilder bulking diet or nutrition. If you do not replenish the muscles that you exhausted through heavy lifting, you might face different health consequences.
The diet of the bodybuilders is divided into two-phase. They are the bulking phase and cutting phase. In the bulking phase, the builder takes a high amount of calories through a calorie-rich, protein-rich diet. During this phase, bodybuilders have only one focus in mind. It is to do weight lifting intensely and gain as many muscles as possible.
In the cutting phase, the bodybuilders focus only on losing as much fat as possible. During the cutting period, they lose muscle and maintain their muscle developed during the bulking phase. This article focuses on how to get a bodybuilder bulking diet.
Macronutrients And Calories Need In Bodybuilder Bulking Diet
As discussed before, the goal of the bodybuilders is to develop body muscles. For this, they take diet according to different phases. In the bulking phase, they consume high calories in comparison to the cutting period.
So let us know how much calories and macronutrients do we need to include in the bodybuilding bulker diet.
During the bulking phase, you should increase your calorie consumption by 15% than your regular daily calorie consumption. To know how you should take calorie in the bulking phase. You can first determine the number of calories you need to keep your body the same without gaining or losing weight.
Once you determine the number, then you can then increase 15% of the amount. For measuring the calorie you need, you can note down the calories you take in your daily life for about three weeks. If you find that you need 2500 calories per day, then in your bulking phase, you need 2500 * 1.15 = 2875 calories.
Similarly, in your cutting phase, you need to reduce the calorie intake by 15% than your average calorie intake. In the case of the above example, you need to take 2500 * 0.85 = 2125 in your cutting phase. The researchers recommend that you do not gain or lose weight by more than 1% per week.
Macronutrients are nutrients like fat, protein, carbs, etc. You should also balance the number of macronutrients in your diet. However, it is much easier to balance macronutrients. The ratio of macronutrients needed during the bulking and cutting phase is the same.
Bodybuilder Bulking Diet: Food To Eat
As discussed before, food is essential for bodybuilders. Consuming the right food in the right quantity helps in achieving fitness goals, whereas consuming the wrong food results in negative consequences in their health. Rather than building a body, they may need to face the body damage.
Thus what food you take should be of primary concern. Here are the lists of food you need to take and the foods you need to avoid.
Foods You Should Take
Here is a list of foods you should take while considering bodybuilding.
Meat is the primary source of protein. Meat helps in growth and overall body development. You can add meat in your bodybuilding diet as a fundamental need. You can take meat in the form of ground beef, fish, poultry, salmon, cod, chicken breast, sirloin steak, etc.
Most of the people are meat lovers. Thus you can add meat to your diet and treat yourself with delicious cuisine to reward yourself of hardwork.
Dairy is another good source for protein and fat. You can add dairy products, whether you are a vegetarian or non-vegetarian, in your diet. The major dairy products are cheese, milk, yogurt, butter, etc. A drink of milk, bread and butter and a piece of cheese in the morning is an excellent way to start your day.
3. Fruits and Vegetables
Fruits, as well as vegetables, are excellent sources of vitamins and other micronutrients. Though your primary focus is on getting calories as much as possible, you should not lack the micronutrients. Whether you are a bodybuilder or not, vitamins are indispensable nutrients for your body.
The fruits and vegetables that you can take are oranges, apples, pears, potatoes, spinach, beans, tomatoes, leafy salads, mushrooms, cucumber, pinto beans, etc.
4. Grains and Oils
Last but not least, you should also add grains and oils in your diet. Grains like bread, popcorn, oatmeal, rice are excellent sources of macronutrients as well as micronutrients. You should take oil indirectly. Oil is an excellent source of fat and makes your food taste delicious. You can add oil in your food in a limited amount to contribute to your diet.
Foods You Should Avoid
There are foods that you must strictly avoid to get the benefits of bodybuilding. The foods that you should avoid are given below:
Alcohol should be strictly avoided when you are bodybuilding. Alcohol has proven to negatively impact your ability to build muscle and lose fat when overconsumed.
2. Deep-Fried Foods
You should also avoid deep-fried foods. They result in inflammation and disease. Some of the examples of deep-fried foods are french fries, onion rings, fried fish, etc.
You should try to get as many nutrients as possible from these natural sources. However, there are cases when you are not obtaining as many calories and nutrients as needed. It may be due to your picky habit or your internal capacity. In such a case, you can take the aid of protein supplements under the consultancy with a doctor.