Sample bodybuilder menu. Nutrition for a bodybuilder when gaining mass. Foods rich in carbohydrates

Bodybuilding can be challenging. Indeed, the constant fussing with containers, choosing the most anabolic products, and cooking will tire anyone. Success in building powerful muscles will be achieved by those who follow the KBJU for recruitment and eat relatively healthy foods. At the same time, you don’t need to go crazy and run after organic bulgur grown on the fields of a secret farm. Quite ordinary food can satisfy the body's need for macronutrients and eliminate the need to take additional dietary supplements. It is only important to be able to combine it all, and do not forget to eat on time.

In bodybuilding, judges evaluate not how a person trains in the gym, but his physical condition. In this respect, weightlifting is easier. No one looks at your abs, and does not evaluate the presence or absence of body fat. A bodybuilder is forced to stick to a diet plan that is strict enough for a whole year to stand on the competitive stage for just 5 minutes. But what is even more difficult is the path of an ordinary fitness specialist. "Healthy" people do not use the help of pharmacology, and must monitor nutrition even more strictly in order to look good all year round.

To simplify, nutrition in bodybuilding is a constant alternation of two phases:

• . The athlete eats a lot, consumes "excessive" in terms of the needs of the layman, the number of calories, and in order to provide muscle growth with the necessary "fuel" and energy;
• . The athlete cuts the calorie content of the diet, but tries to maintain the amount of protein at the normal level or even higher. 12 weeks minimum athlete eats with a calorie deficit, eats, and, and. This phase brings the practitioner to the very appearance that everyone envy. After the end of the “drying”, you need to stay on maintenance calories for some time and start a new set.

When switching to "drying", the number of calories decreases first by the same percentages, and then gradually cuts down by another 10-15%. On drying, an athlete can reduce his calorie content by 1000 kcal or more from the numbers of mass gain. But these recommendations are just a blueprint. In fact, the speed of getting rid of is an individual indicator, genetically determined. Therefore, athletes manipulate macronutrients to retain maximum muscle and burn more fat.

The ratio of macronutrients is a key point in bodybuilding. There are different points of view, some people try to keep a relatively large amount of carbohydrates all year round, and on drying they first reduce the amount of fat. Others, on the contrary, adhere to a relatively low-carb and high-fat diet in order to cut carbohydrates and raise fats even more when “drying”.

• Half of the calories should “come” with carbohydrates; at the “mass” stage, this amount can be increased to 60%;
• Approximately 20% with fats, can be reduced by 5% if you are not “drying” and there is nothing else to cut calories from, and 30% with proteins, plus you can increase this amount by 5%

This recommendation works well for relatively healthy person. If we have before us someone who is experiencing problems with insulin, sugar levels and quickly gaining body fat for this reason, it is advised to follow a diet high in protein and fat, and eat 40% of calories.

General recommendations on the organization of the diet for human health sound like this:

1. Avoid "processed" foods low in vitamins and minerals, choose whole grain instead of cereal, natural meat and fish instead of cuts and sausages, whole eggs instead of powder, and whole wheat pasta instead of instant noodles;
2. Give up. Say a firm "no" to margarine, canola and soybean oils and products made from them, as these oils contain too much omega-6;
3. Do not consume more than 10% of daily calories from sugar and fructose. Consider everything, including that contained in the gainers;
4. Eat regularly, let the portion size be reasonable, you don’t need to get up from the table with heaviness. If you can’t “eat all the calories” with this condition, use a reasonable amount of gainer.

Foods to eat

This is what bodybuilder product lists should look like.:

• Meat, fish and poultry - lean beef and pork steaks, lean pork tenderloin, chicken and turkey breasts, salmon, cod, tilapia, chicken thighs from farm chickens;
• Dairy products - low-fat cottage cheese and yogurt with natural lactobacilli, skim milk, cheeses (limited);
• Cereals - buckwheat, oatmeal, bulgur, barley, whole grain bread, as well as pasta from it, soba, quinoa, rice, popcorn without oil, sauces, sugar;
• Fruits - oranges, melons, apples, berries, pears, peaches, grapes;
• Vegetables - all kinds, especially leafy greens and broccoli;
• Starchy vegetables - sweet potato and potatoes, green peas, milky corn;
• Legumes - chickpeas, beans, green and ordinary peas, ordinary and red lentils, white beans;
• Vegetable oils - olive and avocado;
• Saturated fats - natural unsalted butter or ghee

Foods to avoid

Recently, it has been fashionable to write that everything that can be measured and recorded in a food diary can also be eaten. But it is better to take care of your health and reduce these products in your diet to a minimum.:

1. . The same US FDA guidelines imply that a woman can drink 0.33 beers, or a glass of wine, or 1 shot of strong drink, and a man - twice as much. But we must remember that alcohol can significantly affect recovery, and its use can help slow down protein synthesis, so for the time of serious preparation it should be excluded;
2. Sugar in foods and dishes. Cookies are better to bake at home, pies and casseroles too, whole wheat flour and a calorie-free sweetener based on stevia will be much more useful than a sweet addition from regular sugar. A small amount of simple carbohydrates before and after a workout is helpful, but you should get it from legal grapes and peaches, not sugar. So it will be easier to gain the right amount of calories;
3. Foods fried in fat. When heated, even the most healthy oils turn into a potential source of inflammatory processes in the body. This slows down recovery in bodybuilding, and is quite unhealthy. Therefore, it is better to eat fried fish and meat minimally. It is worth carefully reading the composition of nut pastes. They should not contain saturated hydrogenated fats.

Some types of food can seriously interfere with training. The thing is that they create gas formation, and can cause digestive disorders.

These products include:

• Fatty cream, pork, lard, oily fish;
• Beans, broccoli and cauliflower;
• Diet cola or mineral water with gas

Additives

There are a huge number of supplements on sale, from amino acids to protein complexes, fat burners and "anabolic" complexes. But a fairly limited number of them work.

• . The Easiest Protein Can Help Satisfy daily requirement in protein;
• . Creatine monohydrate is the only supplement with a proven anabolic effect. Its use helps to gain muscle mass, and be more resilient during training;
• . It is included in the lists of substances prohibited by the anti-doping law for athletes. But bodybuilders use it to improve concentration and focus during workouts.

Approximate diet bodybuilder will give an idea of ​​​​how exactly you need to eat.

Monday

• Breakfast: Scrambled, oatmeal, a portion of mushrooms for scrambled eggs.
• Snack: Curd with blueberries.
• Dinner: Beef cutlet with rice and broccoli
• Snack: Whey protein and banana
• Dinner: Grilled asparagus with salmon and quinoa

Tuesday

• Breakfast: Whey Protein Pancakes with Calorie Free Sauce
• Snack: Eggs boiled with apples.
• Dinner: Steak with vegetables and sweet potato.
• Snack: Protein shake, a handful of hazelnuts.
• Dinner: Pasta with marinara sauce and turkey steak.

Wednesday

• Breakfast: Minced chicken sausages with egg and potatoes.
• Snack: Greek yogurt and almonds.
• Dinner: Turkey breast with basmati rice and mushrooms.
• Snack: Protein shake and grapes.
• Dinner: Salad of greens and spinach, mackerel and brown rice.

Thursday

• Breakfast: Homemade doner - turkey, egg, red sauce and vegetables in a whole grain pita.
• Snack: Yogurt with granola.
• Dinner: Sour cream baked potatoes and broccoli, plus chicken breast.
• Snack: Protein shake and mixed berries.
• Dinner: Wok with brown rice, chicken and vegetables..

Friday

• Breakfast: Berries, high protein Greek yogurt plus oatmeal soaked overnight.
• Snack: A crushed mixture of nuts plus a piece of jerky.
• Dinner: Tilapia fillet baked with lemon plus beans and vegetable salad.
• Snack: Protein shake, berries.
• Dinner: Beef with brown rice, beans and corn.

Saturday

• Breakfast: Turkey, egg, with corn, bell pepper, cheese and salsa
• Snack: canned tuna and bread
• Dinner: Tilapia fillet with potatoes and vegetables
• Snack: Protein shake and pear.
• Dinner: Beef with beans, brown rice and vegetables

Sunday

• Breakfast: Fried eggs with toast on whole grain bread and avocado
• Snack: Protein balls with almond butter
• Dinner: Green pea with pork tenderloin
• Snack: Protein shake and strawberries
• Dinner: Pasta with turkey meatballs

It may seem that bodybuilders are the most healthy group people in the world, but this is not always the case. Many athletes face specific challenges that are not typical of the rest of humanity.

Extremely low body fat all year round can be detrimental to mood and sleep quality. Many note that "drying" is accompanied by dietary depression, and on the "mass" it is very difficult to do anything other than cooking and eating food. Training in general is more satisfying for athletes and is the easiest part of bodybuilding.

It is quite difficult to eat right when you are on vacation with your family or going on holidays. "Comfort food" can be a real problem if the person doesn't have enough willpower.

Constant thoughts about the quality of the body, and the amount of fat on it can become a kind of obsession. Psychologists use the term "orthorexia" - this is an unhealthy craving for proper nutrition, and the inability to eat ordinary food.

In women, fertility can be impaired due to being constantly in a “dry” form, but the exact “contribution” to this problem of a low percentage of body fat is not known. Hypothalamic amenorrhea in female athletes is known even among those who do not keep in an extremely dry form. It is provoked by anabolic steroids and overtraining.

Anabolic steroid

Being engaged in bodybuilding for a while, you can come to the conclusion that everyone takes them and there is nothing wrong with anabolics. And without them, there are no good results. Here you need to understand that the pressure of the “community” can be strong, and the result from the “course” can be minimal, especially if we are a beginner who is not yet used to the diet and training regimen.

Conclusion

A bodybuilder's diet is a combination of predominantly complex carbohydrates, healthy fats, and complete protein sources. Each meal should contain about 30 grams of protein, or slightly less. It is better to stick to a fractional style of eating, if there are no problems with the pancreas, and use the most natural products.

Packing or cutting meals are not a "diet" with a meal schedule, they are given in the article simply as an example of a varied diet. It is important to observe the number of calories, and stick to the right amount of servings, while trying to eat as varied as possible.

Be sure to read about it

The three stages of the diet are determined by the stages of training, since the athlete needs to work out all the muscle qualities, as well as work on the level of subcutaneous fat, since the aesthetic component depends not only on the size of the muscles, but also on how the muscles are embossed. Training stages should not be mixed, as a calorie surplus is needed to gain muscle mass and increase strength, and a calorie deficit is required to reduce body fat. The fact is that hypertrophy of muscle fibers is an anabolic process of synthesis of organic tissues, and a decrease in body fat is a catabolic process of destruction of organic tissues of the body.

Despite the fact that during the recruitment of muscle mass and the development of strength indicators, anabolism occurs, nevertheless, the bodybuilder's diet in these two stages is different. The differences are due to the different goals of the training programs! If, during muscle mass gain, an athlete trains energy supply due to glycolysis, developing muscle volumes, then during the development of strength indicators, an athlete trains the body's ability to provide energy to muscles due to the breakdown of creatine phosphate. As a result, during mass gain, myofibrils are more damaged, and the synthesis of organic tissues is more intense, so the athlete needs more protein. During muscle strength training, there is a need for more energy, so carbohydrates are given priority in nutrition.

Not only beginners, but also professionals can not immediately find the right nutrition for a bodybuilder to achieve great shape. Below are the fundamental principles of menu building in bodybuilding that will take you to the level of a professional.

Those who want to build muscle, lose fat or stay in shape will need a specific nutrition strategy, which will depend on the chosen goal. We have drawn up rough plans and a bodybuilder's diet corresponding to each of the three tasks. We will also indicate the norms of consumption of calories, carbohydrates, proteins and fats, which you should strive for daily.

Stock up on our list to enjoy tasty and nutritious home-cooked food all year round. We will additionally offer examples of recipes with product substitution options to diversify your pumping menu for the entire preparation period. So, before you is a convenient universal guide to the types of food and the method of its preparation, so as not to raise questions.

The composition of the menu is determined by the goals and schedule of strength training, we advise you to first find out for the correct selection of products. Meals from our plan fall into two categories: including and not including starchy carbohydrates.

Pre- and post-workout meals should be rich in starchy carbohydrates but low in fat. It will make you stronger and provide you with energy for muscle growth. Proper nutrition for jocks who train to gain mass, should include more of these dishes in their daily diet. Between workouts, limit starchy carbs and focus on fats. This will speed up your fat burning process.

Food sources of starchy carbohydrates for compiling a bodybuilder's menu:

• Starchy foods: brown rice, quinoa, potatoes, oatmeal, whole grain pasta, baked goods, cereals, cereals
• Protein foods: protein powder, egg white, whole eggs (dosed), lean meats, white fish, Greek yogurt
• Fruit and vegetable and legumes: exotic fruits, green or fibrous vegetables, legumes
• Vegetable oil: use sparingly, a teaspoon instead of a tablespoon

Starch-free food is prepared from:

• Protein foods: protein powder, eggs, white and red meat, fatty or white fish, Greek yogurt. Here you will find the best high quality.
• Fruits and vegetables and legumes: berries, green or fibrous vegetables, beans (in small quantities)
• Vegetable oils or fats: measure with a tablespoon instead of a teaspoon. Avocado, seeds and nuts, coconut oil, canola mayonnaise, fatty cheeses.

Note: A “post-workout snack” refers to a shake or meal that is rich in fast-digesting carbohydrates.

5 basic principles of nutrition in bodybuilding

1. Six meals a day: Reinforce your body with frequent, small meals and snacks every day to keep track of your blood sugar and keep your metabolism steady, which helps build muscle.
2. Reduce your intake of processed foods: If the food is packaged in boxes, packs or bags with a label or brand name, then most likely you are dealing with heavily processed foods that should not be consumed. Cross out this high-calorie and unhealthy food from your menu, and your chances of fulfilling your New Year's resolution will increase significantly.
3. Follow water balance : Drinking water and low-calorie drinks will allow you to train more efficiently in the gym. Stay away from sugary drinks that can increase your waistline by a couple of centimeters, and inhibit the protective antioxidant functions of the body.
4. Healthy carbs: They can be starchy (fast-acting, like rice, bread, and pasta), which cause a spike in blood sugar levels, and non-starchy, found in fruits, vegetables, and whole grains. They contain more fiber, and they contribute to a gradual increase in insulin. There are often no problems with non-starchy carbohydrates. You can freely enjoy them! But the consumption of starchy carbohydrates will affect the formation and condition of lean muscle mass. Use them either in the morning on an empty stomach, or the first thing after the end of the training. Then the probability that the body will use them to replenish the energy reserve is much higher.
5. Pure protein: Regularly fuel your body with doses of protein at intervals of a couple of hours. So you stimulate intense muscle growth and production of fat-burning hormones. Optimal sources of protein include lean beef, chicken, fish, dietary dairy, and soy. While whole foods should always be preferred, quality protein powders are a great addition to your menu, allowing you to reach your daily protein intake. Take a serving of whey protein 1-2 times between meals. Also use slow-digesting casein protein to help build muscle during the night.

Diet for a beginner

Norm: 2500 kcal, 218 g carbohydrates, 218 g protein, 83 g fat

If you want to improve your form and become more energetic in training, this option will be the best. It restricts dietary carbohydrates, and sets a high level of protein intake. The emphasis is on foods with antioxidant properties that can improve the condition of blood vessels and prevent inflammation - these two factors activate the aging process of cells.

Meal Schedule

• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs

Dish1

• Greek yogurt - one and a half cups (tbsp.)
• Raspberries - 1/2 tbsp.
• Muesli (vanilla, almond, or without fillers) - 1/3 tbsp.
• Eggs (source of Omega-3) - 3

Dish2: Double Chocolate Cherry Smoothie

• Protein Powder (Chocolate Flavored) - 2 Servings
• Coconut milk - 1/4 tbsp.
• Cherries - 3/4 tbsp.
• Flax seeds - 1 tablespoon (tbsp.)
• Cocoa powder - 1 tbsp. l.
• Ice - 3-4 pieces
• Water - 2-3 tbsp.

Dish3: Burger with lettuce

• Salad - 2 sheets
• Ground beef (fat content 5%) - 227 g
• Tomatoes - 2 rings
• Red onion - 2 slices
• Ketchup - 1 tbsp. l.
• Mayonnaise (canola) - 1 tbsp. l.
• String beans - 3 tbsp.

Dish4: Post-Workout Snack

• Protein bars (recovery drink) - 1 serving

Dish5: Shrimp with Spinach Salad and Brown Rice Garnish

• Shrimp - 170 g
• Brown rice - 1/4 tbsp.
• Spinach - 4 tbsp.
• Feta cheese - 1/4 cup
• Half paprika
• Olive oil (Extra virgin) - 2 tbsp. l.

• Raspberry substitutes: 5 chopped strawberries, 1/2 tbsp. blueberries, 2/3 tbsp. blackberries or 1 tbsp. l. raisins
• Instead of muesli: 1/3 tbsp. oatmeal or oatmeal flakes, 3/4 tbsp. cereal Fiber One or 2/3 tbsp. organic cereal
• Coconut milk alternative: 2 tbsp. l. chopped walnuts
• Cherry is replaced: 1 tbsp. blackberries

Nutrition for bodybuilders to gain muscle mass

This mass-gaining diet is perfect for lean men who want to build muscle while training in the gym.

Norm: approximately 3000 kcal, 300 g of carbohydrates, 225 g of proteins, 100 g of fat

Building new muscle fibers requires a high-calorie, high-carbohydrate diet. Keep in mind that a mass-gaining nutrition program does not mean the immense eating of everything that catches your eye. Quite the contrary, you should consume high-quality, nutritious, carbohydrate-rich food in doses during the hours of greatest need for it - before and after the training.

Please note that this meal plan is suitable for those attending gym in the afternoon. If you work out in the morning, swapping out your meals is enough so that your intake of starchy foods falls in between your pre- and post-workout snacks. Next, avoid starchy carbohydrates throughout the day.

Meal Schedule

• Meal 1: Starchy Carbohydrate
• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs
• Meal 4: (Post Workout Snack) Starchy Carb
• Meal 5: Starchy Carbohydrate
• Meal 6: Starchy Carbohydrate

Dish1: Scrambled eggs with cheese and shallots

• Eggs (source of Omega-3) - 3
• Egg whites - 4
• Cheese (cheddar) - 1/4 cup
• Shallots - 2
• Ezekiel bread - 2 pieces
• Apples - 1

Dish2: Almond Blueberry Smoothie

• Protein Powder (Vanilla Flavored) - 2 Servings
• Blueberries - 1 tbsp.
• Almonds - 28 g
• Almond milk - 1 tbsp.
• Water - 1 tbsp.
• Ice - 3-4 pieces

Dish3: Steak with tomato and bean salad

• Steak (grilled flank steak) - 170 g
• Tomatoes - 1
• Half a cucumber (chopped)
• Chickpeas - 1 tbsp.
• Olive oil - 1 tbsp. l.

Dish4: Post-Workout Snack

• Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Chicken with Quinoa Salad

• Chicken - 170 g
• Quinoa - 1/3 cup
• Walnuts - 2 tbsp. l.
• Raisins - 2 tbsp. l.

Meal 6: White Fish with Yam and Parmesan

• Tilapia - 170 g
• Parmesan cheese - 2 tbsp. l.
• Yams - 2 (medium size)
• Butter - 1 tbsp. l.
• Broccoli - 1 tbsp.

• Egg white substitutes: 2 slices of turkey bacon, 2 small chicken sausages, 2 slices of Canadian bacon, or 1/4 cup. canned salmon
• Shallots can be replaced: 2 tbsp. l. salsa, 1/4 cup chopped onion, or 2 tbsp. l. crushed sundried tomatoes.
• Alternative to blueberries: 3/4 cup frozen mango
• Instead of chicken fillet: 170 g pork tenderloin, 141 g buffalo ribeye, 141 g beef upper thigh flesh
• Quinoa equivalent: 1/3 cup couscous, 1/4 tbsp. brown or black rice
• Tilapia replacement: 141g tuna steak, 198g cod, 170g shrimp
• Yams are replaced: 1/3 tbsp. amaranth, wheat or pearl barley

Fat burning diet

Norm: 2000 kcal, 150 g carbohydrates, 150 g protein, 88 g fat

You can speed up fat burning by reducing the intake of starchy carbohydrates. You can eat them once - immediately after the end of strength training. This option The diet suggests focusing on leafy greens and vegetables, which is a convenient way to reduce calories and cut back on carbs. It is recommended to lean on fats so that the body begins to utilize them instead of carbohydrates for energy production (a clever trick from the pros to break down fat instead of muscle).

Meal Schedule

• Meal 1: Low/No Carbs
• Meal 2: Low/No Carbs
• Meal 3: Low/No Carbs
• Meal 4: (Post Workout Snack) Starchy Carb
• Meal 5: Starchy Carbohydrate

Meal 1: Spinach Omelet

• Eggs - 3
• Cheese (Pepper Jack) - 1 slice
• Spinach (baby) - 1 tbsp.
• Peaches - 1

Meal 2: Hazelnut Chocolate Shake

• Protein Powder (Chocolate Flavored) - 1 Serving
• Chocolate milk - 2 tbsp.
• Peanut butter - 2 tbsp. l.
• Chia seeds - 1 tbsp. l.
• Ice - 2-3 pieces

Dish 2 (analogue): Creamy strawberry smoothie

• Protein Powder (Vanilla Flavored) - 1 Serving
• Flax seeds - 1 tbsp. l.
• Strawberries - 6
• Yogurt - 3/4 tbsp.

Meal 3: Grilled steak with tomato and avocado salad

• Steak (from the pulp of the upper part of the beef thigh) - 113 g
• half an avocado
• Tomatoes - 1

Meal 4: Post-Workout Snack

• Protein Powder (Recovery Drink with 50g Carbs and 25g Protein) - 1 Serving

Meal 5: Flaxseed Paste with Hearty Sauce

• Chicken (chicken breast fillet cubes) - 85 g
• Whole grain flaxseed paste - 28 g
• Mushrooms (sliced) - 1 tbsp.
• Broccoli flowers - 2 tbsp.
• Marinara sauce - 1/2 tbsp.
• Olive oil (Extra virgin) - 1 tbsp. l.

• Salad Recipe #1: 3 tbsp. mix of cabbage and broccoli and 2 tbsp. l. salad dressings
• Salad Recipe #2: 1/2 tbsp. roasted edamame beans and 2 tbsp. l. chopped sun-dried tomatoes under 2 tbsp. l. olive oil extra virgin.
• Chicken replacement: 85g 5% fat ground beef, yellowfin tuna or cold roast beef, 141g shellfish
• Instead of mushrooms: 3 pods of asparagus, 1 tbsp. chopped baby spinach, 3 baby zucchini, or 1 cream tomato
• Broccoli analogue: 2 tbsp. shredded eggplant, 1 paprika or pumpkin, 1 carrot with a stalk of celery.

In conclusion, we also recall that nutrition in bodybuilding is not universal for athletes, and even more so it will not be the same for athletes with different goals and training experience. A bodybuilder's diet for muscle growth or fat loss will change several times in the process of training and achieving goals. The diet must constantly adapt to the changing needs and capabilities of the body. In the early stages, muscles grow well, and fat is actively consumed as an energy source.

But the longer you train, the more difficult it will be to gain each additional kilogram of muscle, and your body will require more energy, which requires an increase in calorie intake. Nutrition for a bodybuilder to gain weight will change with age, after 40 years the metabolism slows down and you need to reduce the amount of carbohydrates and increase the percentage of proteins in order not to swim in fat.

Mode bodybuilder nutrition-champion

Ronnie Coleman once said: “Many people want to look like real bodybuilders, but few people want to lift really heavy weights! Of course, if you're an eight-time Mr. Olympia who handles 100kg dumbbells like empty bottles, it's not hard to make such claims. But this is true: building an impressive muscle mass requires superhuman efforts. Anyone who wakes up solely to work out, and then avoids any physical activity all day, fearing to lose at least half a centimeter of biceps, knows this very well. No less titanic efforts are required by the bodybuilder at the dinner table. Today we will talk about the off-season diet directed for gaining muscle mass. Welcome to Jay Cutler's Kitchen!

Are you weak?

Dedication and discipline in any sport goes far beyond the gym. Baseball players, basketball players, and even professional computer gamers (there are some) spend endless hours honing their skills on the field, on the court, or at the joystick. For bodybuilders the gym with its equipment - dumbbells, barbells and exercise equipment - is only half the battle. They should spend no less time at the dinner table. Perhaps in no other sport there is such an attentive attitude to nutrition like in bodybuilding. The effectiveness of work in the gym directly depends on the quantity and quality of food. Jay Cutler is the best example in this sense - the seriousness and thoroughness of his approach to the off-season diet widely known.

Along with fanatical workouts food for Jay - the main means to achieve excellence. His motto: "I don't eat for pleasure, but to get bigger." The only thing you can be absolutely sure of is that Jay will not succumb to the temptation to relax. “I love challenges, I love taking on challenges,” he says. Jay's goal during the off-season is to become as huge as possible, which requires an appropriate amount of food. Unlike most off-season diets, his diet is exceptionally pure and simple. He eats all his dishes without sauces and seasonings.

I don't eat - I eat!

Jay's fridge is full of flounder

Jay doesn't count calories or fat. It is enough for him to know that he receives 20% of the daily amount of calories from fats, and the rest from carbohydrates and proteins. Approximate figures are 1000 g of carbohydrates and 350 g of proteins. Protein sources include red meat, eggs, and specialty foods. nutritional supplements. Jay gets his carbohydrates from rice, oatmeal, asparagus, and broccoli. How does he manage to eat such a huge amount of carbohydrates and protein? He just eats 10-12 times a day! Every hour and a half plus two meals at night! If in the competitive season he gets up in the middle of the night to do cardio, then in the offseason it is replaced by food.

Eating only because you feel like it is one thing - anyone can have a snack when they are hungry. But eating just because you need to eat because you're going to be the greatest bodybuilder on the planet is another matter. It takes tremendous willpower and discipline to sit at the table and chew not for the sake of satisfying hunger, but because it is necessary to achieve the goal. Imagine that you are sitting at a table with the same dish that you recently ate. It takes real courage, even obsession. And imagine that this should be done 10-12 times a day today, tomorrow and the day after tomorrow? Is it hard to digest such a thought? And now let's look at the usual off-season menu diets for gaining muscle mass Jay:

• 1st meal: 12 egg whites (two whole eggs), 1 toasted french loaf, 1 bowl of oatmeal (measured dry), 1 tablespoon honey, 1 banana, 1 cup black coffee, 1 serving whey protein.
• 2nd meal: 280 g beef (tenderloin or edge), 2 bowls of rice, 1 bowl of broccoli or asparagus.
• 3rd meal: post-workout whey protein shake with creatine.
• 4th meal: 280 g beef, 2 bowls of rice, 1 bowl of broccoli or asparagus.
• 5th meal: 15 egg whites, 1 bowl of oatmeal, and 3 rice cakes (15g carbs each).
• 6th meal: protein-carbohydrate shake.
• 7th meal: 280 g beef, 1 plate of broccoli or asparagus.
• 8th meal: 3-4 servings of sushi (dinner).
• 9th meal: 12 egg whites (two whole eggs), 1 bowl of oatmeal.
• 10th meal: Whey Protein and oatmeal buns (5-6 pieces).
• 11th meal: 280 g beef, 1 bowl of oatmeal and nutritional supplements.
• 12th meal: protein-carbohydrate shake (optional).

One person eats it all in one day! That's more food than some people need for a week. As we can see, the menu mainly consists of meat. This is Jay's main source of protein. In addition, he takes fish oils, digestive enzymes, multivitamins and folic acid. Sushi is the only weakness in the diet, he enjoys this dish at family dinners.

Cutler brings some variety to his diet traditional for bodybuilders way - sprinkles powdered sugar and cinnamon on her favorite rice cakes as a small reward for her hard workout. In addition, he constantly drinks water.

Get it, Atkins!

It is obvious that carbohydrates occupy the main place in the off-season diet Jay Cutler. He eats about 200g at breakfast and at least 300g post-workout. If there are two workouts per day, then after the second, 200-250 g of carbohydrates are also provided. bodybuilders knew about the “secret” to weight control with carbohydrates long before the masses started buying low-carb foods. An ordinary person would have been treated for obesity long ago if he ate such a huge amount of carbohydrates. But don't forget: Jay trains hard - sometimes twice a day, not including cardio. In addition, you should take into account the huge amount of already built muscles, which turns his body into a perpetual fat-burning engine. Thanks to them, metabolism and fat burning continue even during rest. It seems that Jay even just sitting on the couch processes more calories than average person during your daily run.

The Truth About Huge Muscles

The main advice Jay gives to people who are interested in how you can build size without gaining fat is to take his principles and fine-tune them to your goals. In the off-season, Jay's weight fluctuates somewhere between 128 and 144 kg. He proposes to distribute all the nutrients in percentage terms and start looking for an individually suitable amount of food. To start, Cutler recommends consuming 2 grams of protein for every kilogram of lean body mass. He himself eats much more protein food, because he is not afraid to gain excess fat (excess protein can be converted into glucose and deposited as fat). Over time, the amount of carbohydrates should rise to a level of 4-5 g per kilogram of dry body weight (Jay consumes 6 g). Fats should make up 20% of your daily diet. It is not worth adding them to the diet on purpose, since we already get enough fat from ordinary food, even if we eat relatively clean.

Can an ordinary person or even an average bodybuilder follow such diet? Not! In reality, most people will not be able to afford it. That amount of food costs Jay $15,000 a year. For a person in his profession, it is an investment that pays off, but the average weight training person can be ruined by such a budget. Even professional bodybuilders, unless they are in the elite, and they do not have a tight schedule of performances and good contracts, they cannot afford such expenses.

Another issue is time. Jay spends most of the day just sitting and eating, and at home. Of course, no boss in the world would like a subordinate who needs a meal break every hour. However, most bodybuilders still manages to follow the standard recommendation to eat 6 times a day. It's easy, even if you work full time. You can always find a moment for a quick snack, and an advanced athlete can drink protein cocktail or eat a candy bar. Let's try to get closer diet Jay to the possibilities of an ordinary person.

• 1st meal: 6 egg whites (one whole egg), 1 bowl of oatmeal (measured dry), 1 banana, 1 cup of black coffee.
• 2nd meal: 170g chicken breast, 1 bowl of rice, 1 bowl of broccoli.
• 3rd meal: protein cocktail.
• 4th meal: 170 g beef, one baked potato, 1 plate of asparagus.
• 5th meal: protein bar.
• 6th meal: 170 g flounder, 1 plate of rice, 1 plate of broccoli.

As a result, we get protein, carbohydrates and dietary fats, distributed over six meals. This is a general scheme, and the size of the servings depends on the dry weight of the body.

Champion's Choice

The requirements for a candidate for the title of Mr. Olympia include not only training in the gym and visits to the solarium. Main battle bodybuilder, as we have already found out, takes place in the kitchen. Imagine once again the need to eat the same thing every day for long weeks, and you will understand how difficult it is. Most people consider food as one of the pleasant ways to spend their leisure time while satisfying the biological needs of the body. For Jay, food is the essence of all his activities, his life and success depends on nutrition, training and rest. It's a choice. “I love that I do things that others don't, so I'm a winner,” says the new Mr. Olympia, explaining his unusual lifestyle.

Jay's whole life is focused on achieving victory. And you, if you want to win, must also do everything that is required for this. Enjoy your meal!

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Proper nutrition for bodybuilders is half the battle. To this question, there is not a simple, but scientific approach, which allows you to build muscle mass without problems for the health of the athlete. Otherwise, disturbances in the functioning of the gastrointestinal tract, central nervous system and the cardiovascular system.

To build voluminous, strong and relief muscles, it is not enough to master the various training methods of the whole world or some personal techniques. Without proper nutrition in appropriate volumes, it is impossible to achieve high results. For continuous growth of muscle mass after training and full recovery necessary nutrients. In other words, in order to increase the volume of muscles, it is necessary to eat, and eat a lot, but correctly, otherwise it will not build up muscles, but fat.

This nutrition program is highly effective, progressive and affordable. The fact is that it is based on the latest achievements in the field of nutrition, so it serves as an ideal addition to any training processes that are based on a scientific approach. This approach to nutrition will allow you to quickly increase muscle mass, without gaining excessive amounts of fat.

Some athletes who are "on the mass" suffer from the negative effects of fat in the body, insulin sensitivity, and this slows down the growth process. muscle mass. Such a diet is devoid of such a disadvantage. Thanks to such a program, it is possible to gradually increase the number of calories consumed by athletes, so that the body has time to adapt to this. In other words, problems such as catabolism and excess body fat are left behind.

“Without proper nutrition and in the right amounts, it is not possible to achieve significant results from training.”

Naturally, you need to start everything with the basic diet of an athlete. Since there are individual differences in metabolism, as well as the level of activity of each athlete, using standard equations to calculate the number of calories does not make sense, and will not work. As a basis for calculations, it is necessary to take the number of calories that are absorbed at the initial stage of the training process and constantly adjust their consumption depending on the results.

Such a program requires tracking the exact amount of calories and macronutrients for the next 6 weeks of active training. This approach may be new and unfamiliar, so it is better to find information about it on the Internet, spend a little time to study the very meaning of this technique. The fact is that many athletes blindly adjust their calorie intake, after which they complain about the inefficiency of training.

As a rule, an athlete does not know exactly how many calories he consumes. Therefore, you will have to keep a diary and, having adopted special programs, keep records in the first three days. It is necessary to record everything that is eaten during this period. There are special applications for smartphones that will help you calculate the average data on calorie intake over a given period of time. In other words, you have to take care of your diet.

To speed up the process of increasing muscle volume, it is necessary to add about 300 kcal to the baseline (average) indicators. Over the next 2 weeks, it is necessary to monitor the increase in body weight and volume, measuring the volume of the chest, neck, arms, etc. In the same period, you will have to measure the level of body fat with a caliper, guided by the following factors:

• if weight gain without body fat is carried out, then it is necessary to add another 300 kcal to the diet (daily);
• if there is no increase in body weight, then you will have to add about 500 kcal.

A similar process is repeated every couple of weeks, adding more and more calories, but there are some nuances here.

Increasing the number of calories

It is necessary to increase the caloric content of nutrition exclusively according to the above method.

As a rule, after an increase in the number of calories, fat begins to be deposited. The next steps may be as follows.

First of all, you should refuse to increase the number of calories, although there is another option proposed by Lane Norton. Its essence is to add every two weeks not 300 kcal, but only 50.

These calories will be burned throughout each day, but after a couple of months, the body will begin to receive enough calories that will lead to a build-up. required mass body.

This number of calories should be distributed over 3-4 doses, consuming them every 4 hours. The task can be simplified if the portions are the same in volume, with the exception of the portion that is taken immediately after training. This serving should contain about 20% more calories than the rest of the servings.

Well, now is the time to figure out the type of calories that are best consumed.

Squirrels

Proteins should be consumed at the rate of 1.5-2 g per 1 kg of human body weight during the first 6 weeks. This amount is different from the one that some bodybuilders consume in a smaller direction. The most important thing here is to use only high-quality products.

Some athletes believe that this is not enough, but studies show that in the conditions of taking 1.5 g of protein per 1 kg of body weight, an increase in muscle volume occurs. Each serving should contain at least 30 g of protein, which is found in various sources.

For example:

• in chicken thighs;
• in chicken breasts;
• in turkey breasts;
• in salmon;
• in mussels;
• in tuna;
• in shrimp;
• in lean beef;
• in pork tenderloin;
• in chicken sausages;
• in turkey bacon;
• in eggs;
• in whey protein;
• in casein protein;
• in Greek yogurt;
• in curd mass.

Fats

You should only consume dietary fat, which has a number of functions. First of all, it is a form of concentrated energy. Part of the fats affects the secretion of hormones. To maintain the body in a healthy state and ensure growth in the first 6 weeks of intense exercise, it is necessary to consume the optimal amount of fat.

After defining basic level calories, you need to decide on the consumption of fats, which should take up to 30% of the total diet. As the intensity of training increases, this percentage will increase. For a 300 kcal increase in calorie intake, the fat level should be around 150 kcal. The energy value of 1 g of fat is about 9 kcal, therefore, each time adding 300 kcal to the diet, 15-17 g of fat should be added. If the diet increases by 50 kcal, then 5 g of fat should be added.

Fat intake is dependent on carbohydrate intake, compared to protein intake, which has a constant component. If you eat foods rich in carbohydrates, then the amount of fat should be reduced and vice versa.

There are 3 main types of fats - polyunsaturated, monounsaturated and saturated. A more optimal option is considered when all types of fats are consumed, and not just one. Sources of healthy fats include:

• olive oil;
• canola oil;
• almond;
• avocado;
• pistachios;
• walnuts;
• macadamia nuts;
• linseed oil;
• butter;
• Coconut oil;

Carbohydrates

The last component leads to some confusion. To understand this problem, it is better to divide carbohydrates into 2 groups.

starchy carbohydrates

Starchy carbohydrates that are quickly absorbed by the body and contain a sufficient amount of calories and which include:

• ordinary potatoes;
• sweet potato;
• quinoa;
• white and brown rice;
• sprouted grain bread;
• tortilla;
• kamut.

They contain fiber, which is somewhat more difficult to digest. Fruits and vegetables are lower in calories and contain fewer carbohydrates. Legumes can also be included in this group.

The following products can be included in the following group:

• blueberries;
• raspberries;
• strawberries;
• apples;
• oranges;
• pears;
• spinach;
• cabbage;
• broccoli;
• cucumbers;
• pepper;
• Brussels sprouts;
• lettuce and greens;
• string beans;
• carrot;
• green onions;
• mushrooms;
• onion;
• tomatoes;
• lentils;
• black beans;
• beans;

The challenge is just to use these products correctly. There are a number of recommendations to help you do this, for example:

1. Fruits and vegetables should be consumed with every meal.
2. Starchy carbohydrates are best eaten in the morning and after a workout.
3. When starchy carbohydrates are low, then more fats, as well as fruits and vegetables, should be introduced into the diet.

At the same time, the amount of protein will be at the same level, and the rest of the calories will be distributed between fats and carbohydrates.

The energy value of 1 g of carbohydrates is about 4 calories, therefore, increasing the calorie content of food by 300 kcal, you need to add about 35-40 g of carbohydrates. When only 50 kcal is added, there are about 12 grams of carbohydrates.

When you have some knowledge of nutrition and calorie distribution, you can start to calculate your diet taking into account all requirements. For example:

• The basic diet is 2700 kcal.
• The optimal level of protein at the rate of 2 g per 1 kg of weight is 160 g or 720 kcal.
• The optimal level of fat at the rate of 30% of the mass of all calories consumed is 90 g or 810 kcal.
• The optimal level of carbohydrates, that is, the remaining calories, is 229 g or 1170 kcal.

Calculations are made for male athletes whose weight is about 80 kg.

First meal:

• ¾ cup oatmeal.
• One medium sized apple.
• Two whole eggs.
• 5 egg whites.

Second meal:

• 1 scoop of whey protein.
• 1/3 walnuts.
• 0.5-1 cup blueberries.
• 220 ml skimmed milk.

Third meal:

• 110 grams of salmon.
• 1/3 cup lentils.
• 1 tbsp + 2 tsp olive oil.
• 3 cups of broccoli.

The third meal may consist of foods such as salmon, brown rice, and asparagus.

Pre-workout meal:

• 25 g whey protein.
• 10 g BCAAs.
• 50 g of carbohydrates.

Eating after workout:

• 1 piece sweet potato.
• 0.25-1 cup brown rice.
• 0.5 cup black beans
• 4 tbsp. spoons of mashed avocado.
• 170 g shrimp.

This is an approximate plan, on the basis of which it is not difficult to develop your own personal diet, depending on individual data.

Proper nutrition for an athlete: what foods are needed for a complete diet