Two Sample Bodybuilding Diets

In bodybuilding there are two main types of diets: a cutting diet and a bulking diet. A cutting diet is designed to lose fat while maintaining muscle mass and a bulking diet is designed to gain muscle mass and some fat as well. The general strategy of bodybuilders is to go on a bulking diet for most of the year and gain as much muscle mass as possible and then, when nearing a competition, go on a cutting diet for a few months and display the new hard earned muscle with low single digit body fat. If you're bulking you should get 1-2 grams of protein per pound of bodyweight, 2-3 grams of carbohydrates per pound of bodyweight, and 0.5-1 grams of fat per pound of bodyweight, per day. If bulking, daily caloric intake should be 18-24 times your bodyweight, depending on the speed of your metabolism and your activity level. If you're cutting you should keep the protein the same as when you would be bulking, but significantly lower the carbohydrates to no direct sources of carbs and keep the fat intake about the same. This way your body is put in a state of ketosis, which means the body will switch to burning fat, instead of carbohydrates, for energy. The high protein and moderate fat intake while cutting will ensure the body doesn't burn precious muscle for energy.

SAMPLE BULKING DIET

The following is a sample bulking diet following the above guidelines for someone who is 150-170 pounds:

Meal One

50 grams of whey protein and 20 cashews/almonds

Meal Two

2 cups of brown rice, 6 whole eggs, and 2 cups of orange juice

(Train...)

Meal Three (Post Workout)

50 grams of whey protein and 100 grams of simple carbohydrates

Meal Four

2 cups of brown rice, 8 oz. steak, and vegetables

Meal Five

2 cups of brown rice, 8 oz. chicken, and vegetables

Meal Six

50 grams of casein protein and 20 cashews/almonds

Total Calories: Approximately 4200

Protein: Approximately 330 grams

Carbohydrates: Approximately 442 grams

Fat: Approximately 124 grams

SAMPLE CUTTING DIET

The following is a sample cutting diet following the above guidelines for someone who is 150-170 pounds:

Meal One

50 grams of whey protein and 20 cashews/almonds

Meal Two

6 whole eggs and vegetables

(Train...)

Meal Three (Post Workout)

50 grams of whey protein

Meal Four

8 oz. steak and vegetables

Meal Five

8 oz. chicken and vegetables

Meal Six

50 grams of casein protein

Total Calories: Approximately 1850

Protein: Approximately 286 grams

Carbohydrates: Approximately 20 grams

Fat: Approximately 70 grams