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Best Diet for Bodybuilding

The best diet for bodybuilding is one which offers you all the necessary nutrients to stay bulked up and chiseled at the same time. Find out what to eat here.

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Bodybuilding is a muscle-centric process. The muscles go through a massive change; therefore, they require a rich, nutritious diet.

It doesn’t matter if you have a career in bodybuilding or you are doing it as a choice, it is a major step. You have to adapt to a totally new lifestyle with great attention to your work out, diet, sleeping pattern, and every other thing.

In this article, you will learn the best diet for bodybuilding and muscle gain.

Find out the TOP 10 EXERCISES FOR ARMS AND THIGHS BUILDING!

  • Benefits of Bodybuilding and Weight Lifting

Bodybuilding has many health benefits. It requires both aerobic and resistance training.

Aerobic training regulates body fat, enhances heart health, and lowers the risk of having heart attacks and other heart diseases- the major cause of deaths in America.

Resistance training improves muscle size and strength. Better muscle strength means reduced risk of cancer, kidney and heart diseases, and other severe problems.

Apart from that, bodybuilders have to maintain a healthy diet too. This helps them stay fit- both on the outside and the inside.

Check out how you can BE YOUR OWN TRAINER AT THE GYM!

  • How many calories does a Bodybuilder need? 

Bodybuilding requires bulking. In this phase, you need to increase your calorie intake by at least 15%.

After you have all bulked up, you will move to the next phase which is the cutting phase. Here, you will decrease your calories by 15%.

Bulking and cutting phases will go on alternately all through your muscle building journey.

Click here to know the Best Drinks during the cutting phase!

  • Food to Eat for Bodybuilding

Diet is an important part of bodybuilding. In addition to vigorous exercising, you must follow a disciplined diet too if you want to have the body of a fitness enthusiast.

Eating right in the right amount will give you all the calories that you need during the bulking and cutting phases. Healthy and substantial food will help you grow stronger and bigger. It will also help you recover quickly from heavy exercises and wear and tear.

On the contrary, consuming unhealthy food will result in poor health and it will also affect your bodybuilding regime negatively.

Check out the Best Gym Machines for Home!

Foods to Eat:

  • Meat, poultry and fish

Products like meat and fish increase the muscle weight in the body and help in bulking up.

  • Dairy products like cottage cheese, yogurt, low-fat milk, etc.

Dairy products contain all the 9 essential nutrients for the body- calcium, protein, potassium, phosphorous, riboflavin, niacin, Vitamin A, D, and B12.

  • Grains like cereals, oatmeal, popcorn, bread.

Grains are rich in minerals and vitamins. They also help fight many chronic diseases.

  • Fruits like bananas, apples, oranges, peaches, and berries.
  • Vegetables: When you are bodybuilding, you need to consume both green, leafy vegetables like spinach, broccoli, etc. as well as starchy veggies like potatoes, corn, and more.
  • Seeds and Nuts

Seeds and nuts reduce the bad cholesterol levels in the body and help maintain healthy blood vessels.

Food to Avoid

  • Alcohol

Alcohol is generally bad for the body and it is even more harmful to bodybuilders as it hinders the recovery speed of sells, inhibits protein synthesis, and decreases motivation.

  • Added Sugars

Unlike natural sugar, added sugar does not contain fibers. This causes the insulin in the body to spike resulting in poor muscle growth.

  • Deep-fried foods

Like fried food, processed and packed foods are also bad for your health.

If you want to take out the inner beast in you, you must follow a strict dietary and workout routine. Stay true to your goal and see the change you want!

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Bodybuilding

Preparation Guide for Your First Bodybuilding Contest

The preparation guide for your first bodybuilding contest has all that you need to know about winning the most important content of your life.

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We all are in awe of muscular bodies and are inspired by the greatest bodybuilders of all time. If you are motivated enough to take part in a fitness competition, you must prepare yourself thoroughly. Therefore, you must follow this preparation guide for your first bodybuilding contest. Here, I will tell you all that you need to do in order to win your first ever contest.

Follow a Diet Chart

Since you have decided to participate in a championship, I assume that you are already into bodybuilding. But now, you must also start focussing on your diet. To begin with, you must eat a protein-rich diet to repair your ruptured cells. A healthy and good diet is very essential to build your body.

According to the Preparation Guide for Your First Bodybuilding Contest, you have to take care of two aspects:

  1. Weight loss
  2. Muscle building

Therefore, your diet should be such that it is both a weight loss diet and a bodybuilding diet. Determine the number of days left for your contest and your body goals. Then plan your diet accordingly.

Perform Mixed Exercises

Of course, your priority is bodybuilding; therefore, you will perform the best bodybuilding exercises for your thighs, arms, and abs. But, you should also include cardio, yoga and other exercises that work on your body from all directions. Bodybuilding is not just about bulked up muscles. It is also about the overall fitness of the body, internally and externally. Hence, you have to keep your mind, soul, and body totally fit for this upcoming contest so that you are prepared for the toughest hurdles.

Do Not Experiment

A very important tip mentioned in the Preparation Guide for Your First Bodybuilding Contest is that you should not experiment with anything new when you are on a deadline. Once you set foot in a big competition, you may find people such as your friends or other fitness buddies who will suggest a new form of exercise or a unique diet help you build your body. However, this is not the right time for you to explore.

You can try out these new methods and tricks when there is no competition on the line; however, if any event is due, try to work upon the skills that you already know and are confident about.

Learn the Right Poses

This is technically a pro tip in the Preparation Guide for Your First Bodybuilding Contest. Giving the right poses is an essential part of being a successful bodybuilder. If you have a tough and chiseled body but you don’t know how to flaunt it correctly, you won’t be able to make full use of it. Therefore, learn how to pose in a way that your best attributes are visible. Your poses should be such that they show your strength, muscles, power, posture, and flexibility. You should come out as a bodybuilder with a strong personality inside out.

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Bodybuilding

Effective Diet Plan for Men

An effective diet plan for men is one that lets them stay active and energetic along with enabling weight loss and bodybuilding.

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Do you want to build muscle mass or lower your fat percentage? Then a good diet is essential! Many people think that they eat healthily, but in practice, their eating habits do not seem to be completely aligned with their goals and needs. For building muscle mass, a calorie surplus is important, while for dry training you need to get fewer calories than you consume every day. In addition, macros are also important. Have you ever looked critically at the distribution between proteins, carbohydrates, and fats? You see, there is a lot involved with an appropriate eating schedule. Here at FitnessCreek, you will get many blogs and write-ups that will help you to achieve your fitness goal. Stay Updated!

The Right Food for Your Goals

Are you a man hunting for your best body ever? Learn exactly which food fits your body and goals. Five factors are important for the effective feeding schedule and daily diet menu. This way we can ensure that the nutritional advice fits well with your body.

  1. Sex
  2. Age
  3. Weight
  4. Goal (muscle building/fat burning)
  5. Training frequency

Nutrition Plan Muscle Mass Building

Are you bulging and would you like to build more muscle mass? Then it is important that you eat more daily than your body consumes. By eating above your daily calorie requirement, your body will use the nutrients for muscle building. However, you cannot just eat everything that you feel like. It is important to follow a good distribution between proteins, complex carbohydrates, and healthy fats. With an effective well-planned diet and eating schedule you learn exactly what you need in a day and you get a perfect example of a daily menu for building muscle mass!

Lower / Cut Fat Percentage

Lower your fat percentage before the summer? When you have a lower fat percentage, your muscle mass comes forward better. Do you want to lose fat? Then it is important that you eat fewer calories per day than you consume. But this does not mean that you can just delete meals. It is especially important for dry training that you get enough good protein, choose the right carbohydrates and focus on the important unsaturated fatty acids. Are you not eating enough? Then you will also lose muscle mass.

Customized Feeding Schedule?

A well-planned nutrition schedule for you gives more insight into what you need to eat to become more muscular, fitter and dryer. The sample day menu is tailored to age, height, weight, and activity level.

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Bodybuilding

Top 5 Bodybuilders in the World of all Times

The top 5 bodybuilders in the world of all times are very inspiring and motivating. They worked hard with dedication and patience to achieve their goal.

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BODYBUILDING IS AN ART AND BODYBUILDERS ARE ARTISTS!

Many people aspire to become bodybuilders. However, it is not an easy journey. But with the right blend of passion, dedication, hard work, and patience, it is not impossible.

In fact, many great men have already proved it and this article is entirely dedicated in their honor.

Find out the top 5 bodybuilders in the world of all times.

Kevin Mark Levrone

Kevin Levrone, born on 16th of July 1964 is a professional American bodybuilder. Levrone is considered as one of the best bodybuilders in the world. Not only is he a bodybuilder but also a blogger and a musician. He is an IFBB {International Federation of Bodybuilding and Fitness} professional bodybuilder. He has brought many laurels to his country. He has won 23 pro shows, holding the record of the most wins as an IFBB  professional. He performed lower reps, compound base exercise, higher sets, heavy metal exercises, push-pull split. He followed a strict diet. He incorporated fats and proteins in his diet.

Frank Zane

Frank Zane is a former American bodybuilder and an author. Zane is also known as the ‘best-built man’. He is a three-time winner of Mr. Olympia {1977-1979}. Because of his immense focus on his symmetry and body proportion, his physique is considered as the greatest in bodybuilding history. He was inspired by reading a muscle-building magazine in his childhood since then, he started to train himself. Frank performed lights as well as heavy training and exercise. He followed a very nutritious diet

Bob Paris

Bob Paris was born on December 14, 1959, is a former professional American bodybuilder. He is also a writer, an actor, public speaker, and a civil rights activist. As a professional bodybuilder, he participated in IFBB Mr. Olympia many times. He has written many books and magazine on bodybuilding and muscle building.

According to Paris-

“As you establish your fitness priorities keep in mind that the whole process of taking better care of yourself should stem from a healthy respect for not only your general individuality but also your specific body. It’s the only one you will have throughout your lifetime. If you spend your life detesting it and treating it badly, your quality of life inside it will be greatly diminished.”

Bob focused more on fruits and vegetables. According to him, a diet is incomplete without having fruit in it. He considered fruits and vegetables as dietary stabilizers. They are also important in digestion and assimilation.

Arnold Schwarzenegger

Who can forget the iconic movie- Terminator and the great actor- Arnold Schwarzenegger?

Up next in the list of the top 5 bodybuilders in the world of all times is Arnold, a former professional bodybuilder. He is a politician, actor, businessman, author, and filmmaker. Arnold is the recent republican governor of California. He has also served as the 38th Governor-General of California from 2003 to 2011. He has won many bodybuilding competitions. He was awarded Mr. Universe at the age of 20 and went on winning the title of Mr. Olympia many times. He gained fame as a Hollywood star by doing a number of super hit films. He worked in terminator 2, judgment day etc.

Jay Cutler

Jay Cutler is one of the top 5 bodybuilders in the world of all times. He is a four-time winner of the title of Mr. Olympia. He began bodybuilding at the age of 18. He mainly focuses on the bodybuilding exercises for arms and thighs. He strongly believes that fitness should be both external as well as internal. He was inspired by his personal trainer to become a professional bodybuilder. Since then, he started working on his abs as well as the rest of his body to achieve his ultimate goal.

Thus, we see that if we eat the right food for bodybuilding and workout regularly. We can get the muscular body of our dreams too. Begin with easy bodybuilding exercises and take a step forward towards your dream every day.

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