Welcome to the best article ever written on bodybuilding diet advice.
In this article, I won’t be talking about an unsustainable fad diet or magical pill that will melt the fat off your body for just 3 easy payments of $19.99.
Instead, I will be providing you with some easy to follow guidelines that will help you build the body of your dreams.
Calories In Vs. Calories Out
Counting calories is the simplest way to determine how much energy you are consuming on a daily basis.
If you consume LESS energy than you need, you will lose weight in the form of stored body fat.
If you consume MORE energy than you need, you will gain weight by storing body fat.
But Let’s dig a little deeper.
Work With Your Body, Not Against It
Understand that your body is a force of nature that does not like drastic changes that knock it out of homeostasis.
For example, if you decide to severely limit your food intake all at once, you will lose 5-8 pounds of bodyweight quickly during your first week of dieting.
But by the end of the second week, your body will be in starvation mode.
This means it will do everything it can in order to hold onto body fat!
Don’t believe me? Go ahead and give it a try.
But don’t be upset when you crack and start binge eating.
See, getting a body that you are proud of is a marathon, not a sprint.
You must learn to enjoy the process and let good things happen over time.
If you can learn to do that (most people never will) you’ll have no trouble building a body or achieving anything else in life.
Dieting To Lose Fat
If you need to lose fat and lean out, drop your caloric intake by 100-150 calories below your daily caloric maintenance level.
If you have no idea what a caloric maintenance level is, you can use a simple online calorie calculator.
Once you have your daily caloric maintenance level dialed in, make sure you weigh yourself once a week at the same time every day before eating.
Watch the scale closely so that you know if you are staying on track with your fat loss goal.
If you lose 2-4 pounds a week, you are doing a great job.
The goal of this strategy is to prime your body for fat loss over time instead of starving it off and rebounding with days of uncontrolled overeating.
Dieting To Gain Muscle
Those of you that are underweight need to do the same process described above in reverse.
See, when you follow a strategy of eating a ton of calories every day, you will build muscle and get BIG, but it will not be the kind of BIG that you want.
You will turn into a puffy, soft, fat guy who doesn’t even look like he lifts weights.
Instead of following the advice of “Eat Big To Get Big”, you’ll want to slowly add calories into your diet until you are 100-200 calories above your daily caloric maintenance level.
Taking this approach will keep you lean while you add muscle mass to your body.
If you want to remain sane and still enjoy life, cheat meals are completely necessary (when dieting to lose fat). They provide both physical and mental benefits that will allow you to sustain your diet and feel more energized.
You can either divide your cheat meals into 1 specific meal twice a week or dedicate an entire day to eating whatever you want.
Personally, I have always just picked a day out of the week where I drink beer and eat as much food as I want.
This is one of the only bodybuilding related websites that will provide you with the truth about daily protein intake, so get ready to have your mind blown!
The protein myth, which has been spread around by the fitness industry since the early 1960s, is nothing but pure bullshit.
Protein is important, but it is no more important than carbohydrates and fats.
You don’t need 1 gram per pound of body weight or whatever the new fad is today.
Instead, you should be eating a balanced diet of carbs, fats, and protein in order to keep your body healthy and efficient.
In fact, I rarely go over 120 grams of protein a day (I weigh over 200 pounds).
The majority of my caloric intake comes from carbohydrates. Carbohydrates keep me happy and my muscles looking full.
Every time I have gone on a low carb diet 2 things happen.
- My muscles deflate and look flat
- I turn into a moody miserable person
Even the golden era bodybuilders that invented the low carb diet secretly had one giant cheat day a week where they ate tons of cake, pie, and other carbs.
Do I have To Eat “Clean” Foods All The Time?
The simple answer to that question is no.
Your body has no idea what clean and unclean foods are, or that such things even exist. All your body knows is energy in and energy out.
You can eat whatever you want as long as you are hitting your daily caloric goals while eating 100-120 grams of protein.
However, one thing that I will say about eating “clean” healthy foods is that they digest much easier than processed foods.
You’ll never feel bloated and gross after eating a natural unprocessed meal.
Keep Training Hard
Make sure you are training regularly with intensity (especially during a fat loss phase) so that your body has actual muscles to show when your body fat level comes down.
Failure to keep your training intense will lead to muscle loss and you will end up looking like you have never touched a weight in your life.
What does intensity mean?
It means that your exercises should be challenging!
For example, If you are doing sets of bench presses at a weight that allows you to breeze through the set, you aren’t using a high enough training intensity.
The last 1-3 reps of the exercise should bring you near muscular failure.
That’s where the magic happens.
That’s where your body changes.
Frank Zane – A Real Life Greek Statue
Now, let’s take a look at a man who was the perfect example of how training and diet can transform your body.
His name is Frank Zane and he was one of the golden era bodybuilders that competed against Arnold Schwarzenegger in the 70s.
Looking at the first picture below, we can see that he looks relativity normal in clothes.
But when the clothes come off, he turns into a modern-day Greek god.
Don’t Go Crazy
Now I know this article was all about building the lean muscular body of your dreams but please, for the love of god, don’t become obsessed with how you look.
Enjoy your weekly cheat days and don’t be afraid to relax and let loose every once in a while.
Always remember that bodybuilding should enhance your life, not become your life.
From The Man Himself –