Healthy Foods- Best Body Building Guide For Beginners
Muscle Building Guide
Build muscle the right way with this complete guide for beginners to bodybuilding nutrition.
There are some basic healthy nutrition plans that every Athlete should follow.
Bodybuilding Nutrition Programs Support Calorie Counting Plus Macronutrients Diet.
What is Calorie counting?
Calories counting keeps track of your daily food intake.
By counting calories, you can determine the total number of calories you need to eat per day.
Food Components that Supply Calories
Only Four Food Components Supply Calories:
1. Protein (4 calories per gram)
2. Fat (9 calories per gram)
3. Carbohydrates (4 calories per gram)
4. Alcohol (7 calories per gram)Fiber, Vitamins, Water, and Minerals do not supply calories.
ABOUT THE DAILY CALORIE-DENSE FOODS
The least calorie: broccoli, apple, tofu, oatmeal, and brown rice contain the highest concentration of healthy nutrients and should make up the bulk of your diet.
The more calorie: grilled chicken, salmon, black beans, and avocado have lesser healthy nutrients than the above foods and should be used moderately.
The highest calorie: olive oil, almonds, and peanut butter have the least healthy nutrients and need to be eaten less and in smaller portions.
Need Help in Counting Calories?
Calorie counting is straightforward.
Just estimate the total calories you want to burn daily.
It must be based on your height, weight, age, and activity level.
Calorie calculators can help determine a good daily calorie count.
Some people use the TDEE (Total Daily Energy Expenditure)calculator.
It helps in counting the burnt calories.
TDEE Calculator is available online at: calculator.net.
Benefits of Calorie Counting
Calorie counting is the most common way to manage your food intake.
And is commonly used for weight loss.
When you consume extra calories, you gain weight.
So counting calories can help you eat fewer calories and lose weight.
DAILY CALORIE-DENSE FOODS
Less Active Adults – should eat about 13 calories per pound of their body weight.
Moderate Active Adults – need to eat about 16 calories per pound of their body weight.
Very Active Adults – must take about 18 calories per pound of their body weight.
Calories – Weight Loss
To lose weight, adult men need 1,200 to 1,600 calories daily, and women need 1,000 to 1,600 calories daily.
Remember, one pound is equivalent to 3,500 calories.
If you want to shed 1 to 2 pounds per week, follow the above daily calorie intake guideline.
By taking 250-500 calories off your recommended calorie level, you can lose weight.
For example, if you take a 1,600 calorie diet per day, drop it to 1,100 – 1,350 calories daily.
What is a Macronutrient Diet?
Macronutrient diets are protein, carbohydrate, and fat.
Macros are known as ‘IFYM’ = If It Fits Your Macros or flexible dieting.
In this diet, you can eat whatever you want without counting calories.
With the help of Bodybuilding.com’s macro calculator online,
you will learn about macronutrients within few weeks of practice.
And determine your overall health and weight maintenance.
Benefits of Micronutrients
Unlike counting calories, you don’t need to track your macronutrient intake daily.
But counting macros for at least 3-6 months, in the beginning, will teach you about making healthy food choices.
And you’ll learn about overeating, under-eating behaviors.
Body shapes do not change just by eating nutrient-rich foods.
You also need some resistance training.
Without the training, you’ll be a smaller, puffed-up version of yourself.
Bodybuilding Nutrition/Meal-Preparation
- Take low to moderate percentage of fat
- Must count calories and macronutrients daily
- Take a reasonable portion of protein and a high rate of carbohydrates.
BODYBUILDING
Two Steps: “Bulking” and “Cutting.”
1) BULKING – (Gain Quality Muscular Weight)
- Eat healthy foods- a lot of it
- Drink natural protein shakes, rich in nutrients, and calories, If you don’t eat well.
- Sleep 6-8 hours, plus nap if you can
- Track your nutrition with the TDEE calculator to see how you’re eating every day
- If you gain 1 pound a week, keep doing what you’re doing
- If you’re adding on less than one pound a week, then eat even more
- But if you’re gaining more, cut back a little on your diet
- Gain weight just for 6-8 weeks.
- You have to be in a calorie surplus to gain muscle.
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2) CUTTING – (Lose Fat Reduce Calorie intake)
- Reduce daily calorie intake and lose fat
- Use lean ground turkey instead of beef
- Check the Labels on the sauces and buy only the least calorie ones
- For flavoring food, buy vinegar-based BBQ sauce instead of ketchup
- Your diet needs to be a calorie deficit diet to lose fat.
Should You Take Muscle-Building Supplements?
A well-designed meal plan is better than supplements.
You should definitely take natural muscle-building supplements,
If you cannot boost your nutrient intake through diet.
Muscle-building supplements improve physical performance,
and also help in muscle growth.
Some Good Body Building Supplements:
Whey protein powder: This will help you in your everyday protein goal. Take it after your resistance training or before going to bed.
Creatine supplement: helps in fat loss and is good for strength.
Pre-workout supplements: do intensify your workout. The key ingredient in pre-workout is caffeine.
Beta-alanine: is used for muscle endurance,
It gives a tingly sensation and is used before a workout.
Muscle Building Supplements are very beneficial in bodybuilding,
but you should read their labels and follow instructions carefully.
Conclusion:
Calorie counting and a macronutrient diet both help in muscle building and weight loss.
Bulking and cutting are the two main steps in bodybuilding.
The best supplements for body-building: Whey Protein, Creatine, Pre-workout, and Beta-alanine.
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4 Comments on "Healthy Foods- Best Body Building Guide For Beginners"
As always good info, keep them coming. Thanks
Great article. I’m going to try to implement these tips in my diet routine. More articles like these please!
Great tips! High quality as always!
Thank you, Shawn, for visiting my site.