How To Become A Better Bodybuilder! (Part 2)

well. The diet should be rich in proteins, carbohydrates, vitamin C and vitamin D. You should have a well-planned bodybuilding diet chart made by an experienced nutritionist and it should be followed on a daily basis.

» The heavy weight training leads to fatigue of muscles. These muscles need to be effectively repaired, and in order to do so your protein intake should be increased. Food items like chicken, fish, eggs, tofu and low-fat milk that are rich in proteins should be included in your daily diet.
» Apart from this you should have more of green vegetables like spinach, broccoli, etc. In order to fulfill the fiber content of the body you should increase the intake of fruits on a daily basis or have oats or flakes with milk.
» The other prime source for workout is carbohydrates. Food items like whole grains, rice, banana etc., are rich in carbohydrates and these should be consumed at least once a day. Intake of carbohydrates late at night should be avoided, because when the body rests, the carbohydrate stored in the body is processed into body fat. It is always advisable to have protein-rich food late at night, as the protein is unlikely to get converted into body fat.
» Along with the proper diet, you should also have the right amount of water in order to fulfill the water content of your body. Water is such a critical part of our health that insufficient amount of it leads to negative health effects. Ideally, you should have 12 glasses of water every day, but 10 glasses is also a decent quantity.
» Apart from what you eat, the way you eat your food also matters. Instead of eating one or two very large meals, you should ideally eat four or five relatively smaller meals to meet the energy requirement of your body. As far as possible, you should avoid eating junk food and unhygienic food which can cause many health problems and interfere in your preparation of becoming a bodybuilder.

With the right diet, there are certain dos and don'ts that you must know as a beginner.

The Dos

To ensure that you have enough energy required to complete your workout, eat an easily digested meal or snack about an hour before the session. Besides this, eat a post-workout meal with a good source of protein within 45 minutes of completing a workout. This will help in repairing the tissue and building new muscle.
Don't cut carbohydrate from your diet. Our body prefers using glucose for energy, so consuming 2-2.5 g of carbohydrate is not harmful.
Add more of protein to your diet.
Instead of having one large meal at a time, eat snacks that consist of protein and carbohydrate every three to four hours throughout the day.
Drink plenty of water to avoid dehydration.
Replace coffee with green tea as coffee increases the stress levels, while green tea is rich in antioxidants.

The Don'ts

Never skip a meal. It's a myth that if you're training you need to lessen your food intake. Controlling leads to starvation, resulting in the loss of energy. Instead have the right food, at right time and in right amounts.
If you are habituated to smoking and drinking, then stop it, as it won't give you the desired result of the hard work done.
Don't overexert. Our body needs time to recover in between the workouts.
If you have a sweet tooth, then watch out as it will add to your calories.
Stop drinking regular or diet sodas as the added sugar in the content is a huge source of calorie intake.
Don't go for multi-grain food items as it is just a fancy word for processed carbohydrate; rather opt for whole grain food products.
Avoid canned food items as they contain added sugar that leads to weight gain.

Calorie Counting

When it is about workout sessions the first thing that comes to our mind is keeping a count of the calorie intake on a daily basis. There is a certain amount of fat required by our body, which should be fulfilled. In order to keep a record of the calorie intake, maintain a logbook with the columns that include the type of food intake, the amount of calorie and the time of intake. You can also add columns of protein or carb intake to make it more refined.

To get the details of calorie content, buy a book on calorie counting which will definitely help you keep a record of your calorie intake. Here is a sample list of foods, which will give you a clear idea about your food intake.

» Meal 1/Breakfast

After the workout session gets over it is always advised to wait at least for 45 minutes before taking the first morning meal. The meal can include:

1/2 cup oatmeal
5 egg-whites
1 banana
8 oz. of orange juice

» Meal 2/Lunch

This meal should be a bit heavy to keep you full for a long time. The meal includes:

8 oz of chicken breasts
1/2 cup brown rice
1/2 cup boiled vegetables

» Meal 3/Supper

This meal can be called your evening snack. It can include:

1 granola bar
1 small apple
12 oz. of skim milk

» Meal 4/Dinner

When you are working out it is always advised to have light dinner. This meal can include:

1 can of tuna
1 can of apple juice

» Meal 5/Post Dinner

The last thing that is a must for bodybuilders is a glass of protein shake. You should have a glass of shake every day after dinner as it helps to boost the energy required by the body.