Can bodybuilders have 1 dish? Nutrition programs in bodybuilding: a bodybuilder’s menu for every day for a man for the gym

The basis of every bodybuilder's success is proper nutrition. How to plan your lunch - the most satisfying and, perhaps, the main meal of the day, so that it meets the requirements of your diet and at the same time is tasty and nutritious?

The question “what can we cook for dinner” torments us more often than Hamlet’s torments. And these are not idle thoughts of a gourmet; every athlete knows that muscles are forged not in the gym, but in the kitchen. We share with our readers delicious and healthy foods that will benefit you in the process of building the body of your dreams.

Nutrition plays a key role in a bodybuilder's success. Everything is decisive here: the choice of products, the method of preparation, the compatibility of nutrients, the timing of meals. How to plan your diet so that it becomes an effective tool towards achieving the goals of a bodybuilder?

What does a bodybuilder have for lunch?

Before deciding what to cook for lunch, you should understand the principles of balanced, proper nutrition for an athlete. The first thing you should worry about when planning your diet is the correct distribution of the energy value of the diet throughout the day. Lunch should be the main meal of the day; its energy content with three meals a day should be approximately 40-45%. In second place is breakfast - 30-35%. should be 20-25% of daily energy value. This calorie distribution should be adjusted depending on how many times you eat per day.

A bodybuilder should receive the main portion during lunch. As you know, protein absorption is affected by the level of insulin in the blood, which increases when carbohydrates enter the body.

The ideal ratio of proteins, carbohydrates and fats for lunch is 3:5:1.

Typically athletes have 4-6 meals a day. For four meals a day, the scheme looks something like this: first breakfast - 25-30%, second breakfast - 20%, lunch - 35-40%, dinner - 10-15%.

Here is an example of what a bodybuilder can eat for lunch.

Bodybuilder's Lunch

Nutrition Program #1370930189

Option 1

Tuna canned in its own juice

1 can (125 grams)

116 Kcal
25.5 proteins, g
0.8 fat, g
0 carbohydrates, g

Bread (store-bought, whole grain)

2-3 pieces

246 Kcal
12.9 proteins, g
3.2 fat, g
41.4 carbohydrates, g

Vegetable salad

200 grams, season with vegetable oil

32 Kcal
2.6 proteins, g
0 fat, g
6.4 carbohydrates, g

Option 1

394 Kcal
41 proteins, g
4 fats, gr
47.8 carbohydrates, g

Option 2

Chicken breast without skin

150 gr.

169.5 Kcal
35.4 proteins, g
2.9 fat, g
0.6 carbohydrates, g

Broccoli

200 gr.

68 Kcal
5.6 proteins, g
0.6 fat, g
13.2 carbohydrates, g

Option 2

237.5 Kcal
41 proteins, g
3.5 fat, g
13.8 carbohydrates, g

Option 3

Cottage cheese (fat content 1%)

200 grams, you can add honey and nuts

144 Kcal
24.8 proteins, g
2.2 fat, g
5.4 carbohydrates, g

Beef tenderloin

Medium rare steak - 150 grams

316.5 Kcal
41.7 proteins, g
15.6 fat, g
0 carbohydrates, g

Option 3

460.5 Kcal
66.5 proteins, g
17.8 fat, g
5.4 carbohydrates, g

1092 Kcal
148.5 proteins, g
25.3 fat, g
67 carbohydrates, g

Choosing food: what to cook for lunch

To suppress the female hormone estrogen, a bodybuilder's menu should include tomatoes, cucumbers, arugula, basil, dill and broccoli.

Many bodybuilders get so carried away with eating chicken breasts and oatmeal that they completely forget about it. Try to eat a salad with fresh vegetables and herbs at every meal; be sure to have a few fruits for breakfast, which will not only replenish the need for vitamins, but will also help you feel more energetic and alert.

Fresh vegetables are healthy not only because of their high vitamin content. They promote better digestion and absorption meat products, prevent the accumulation of cholesterol in the body.

Make sure your diet contains less saturated fatty acids. Therefore, it is better to eat grilled breast or baked turkey fillet for lunch than boiled pork and beef, which are a source of “bad” cholesterol and saturated fat. While cooking butter and replace margarine with vegetable oil (preferably olive oil), avoid mayonnaise and sauces based on it.

Plan ahead what to cook for lunch

Every bodybuilder who watches their nutrition should worry about food preparation in advance. The easiest way to stick to your diet is to plan. On your day off, take half an hour to plan your menu for the week. This will allow you to plan the distribution of energy value of each meal, determine the grocery list for the week, and save time during the week. If you find it difficult to plan your week, do it every evening. In any case, take care of the menu in advance so as not to cook for lunch what just came to hand first.

To save time during the day and strictly follow your meal plan, after dinner you can prepare all the products that you will need to prepare lunch for you the next day. And if breakfast can usually be prepared in 10 minutes, then for lunch, as a rule, we spend more time.

First, be sure to remove the meat from the freezer in the evening to defrost. To ensure this process goes smoothly and the finished dish can be stored longer, transfer the meat from the freezer to the refrigerator. This way, you will also eliminate the risk of poisoning, which increases significantly if you defrost meat at room temperature.

In the evening, you can also peel and cook (if necessary) vegetables for salad. Place the prepared vegetables in an airtight container and place in the refrigerator. You can also boil eggs, fish and meat for salad in advance.

Vary your lunch preparation

For proper nutrition to become a pleasure and not a torture, it must be varied. Take some time in the evening or on the weekend to prepare a few meals for future use that you can eat for lunch throughout the week.

We offer you several recipes for delicious dishes that can be prepared for a bodybuilder’s lunch

Egg pancakes with chicken and mushrooms

Ingredients

For pancakes:

4 eggs;
1 tbsp. flour;
1 glass of milk;
0.5 tsp salt;
0.5 tsp Sahara.

For filling:

300 g chicken fillet (can be replaced with ham);
200 g champignons;
100-150 g cheese;
1 onion;
80-100 g sour cream or natural yogurt;
salt pepper.

Instructions for making delicious pancakes for lunch

Mix the ingredients for the dough and bake pancakes in a frying pan.
Cut the mushrooms into thin slices or strips.
Finely chop the onion, grate the cheese on a coarse grater, finely chop the greens.
Heat a frying pan and sauté the onion in a little oil, then add the mushrooms and fry. Remove from heat and cool.
Cut the raw chicken fillet into cubes and mix with mushrooms, add half the grated cheese and herbs. Season the filling with salt and pepper.
Place some filling on the pancake and roll it into an envelope. Stuff all the pancakes.
Grease a baking dish with oil and place pancakes in it. Lubricate them with sour cream or yogurt on top, sprinkle with the remaining cheese.
Bake pancakes in the oven for 25-30 minutes at a temperature of 180-200 degrees.

Remember: lunch should be your main meal, so prepare it responsibly. To cook healthy and satisfying dishes for lunch, think through your menu in advance, focusing on variety. After all, most often it is the lack of planning and monotony of the diet that become the reasons for useless or harmful meals for bodybuilders.

Many people know that a bodybuilder’s diet has a complex set of foods. In order for everything to go as it should, you should study a lot of theory on this topic. Let's look at what this diet is and what its rules are.

Meal plan

If you are serious about lifting weights and work out intensely at every workout, you need to know that it doesn’t end when you get home. There is a special one for men and women. Only if you stick to it will your cherished goal become achievable in the foreseeable future.

Muscle growth and recovery are simply impossible without proper nutrition. Moreover, the diet must be adjusted as the muscles increase. After all, poorly developed muscles require much less nutrients compared to large ones. There are two ways to control this process.

On the one hand, the scales will tell you whether you are moving in in the right direction or not, while checking the gain of muscle mass, do not confuse it with fat. In addition to scales, there is a device called a caliper. It is enough to take measurements 2 times a month. The results will show your percentage of fat mass. If you take measurements in the gym, then to obtain reliable data they must be done by the same person. The caliper is able to display even the results of gaining a few millimeters in the waist.

Basics of calculations

Let's add a little math to this theory. Knowing your body weight and percentage of adipose tissue, it is easy to calculate your fat mass. It is obtained by simple subtraction. Naturally, this number includes all systems, organs, bones, etc. But this result can be constantly used as a value showing muscle mass.

Having made measurements once, they need to be recorded or remembered and compared with the following results. If your weight changes, but your fat remains the same, then there is nothing to brag about. But when a bodybuilder’s diet has the right set of foods, you will soon notice how the weight will soon go up thanks to lean mass. The opposite result will be noticeable with a poor diet. But a bodybuilder definitely doesn’t need this.

Anthropometric measurements

For example, you can take a person with a total body weight of 70 kilograms and adipose tissue of 21%. We make the following calculations:

70 * 0.21 = 14.7 (where 14.7 is the number of kilograms of fat mass);
70 - 14.7 = 55.3 (where 55.3 kilograms is the total amount of lean mass).

We now associate all aspirations with Unfortunately, the process does not always go in the direction we would like. If there are not enough nutrients, and you do grueling workouts, then muscle tissue will be lost as a result.

If you conduct training at home, then the measuring instruments become a mirror and scales. If your weight does not increase, this is a sign that your diet is poor. In the mirror you can observe and track the results of your efforts at your waist.

Proper weight gain diets for bodybuilders begin with determining the energy value of the diet per day. Added to the total number of calories are those that are wasted during daily training and all activities.

To understand your daily needs, you can use special programs that perform online calculations.

In a quality diet, the ratio should be as follows:

carbohydrates - 50%;
proteins - 30%;
fat - 20%.

One gram of protein and carbohydrates counts as 4 calories, and fat counts as 9 calories.

The calculation in this case is performed as follows. If the daily requirement is 2900 calories, then, based on the percentage, we get the need:

carbohydrates 1450 calories divided by 4 = 362.5 grams per day;
protein 870 calories divided by 4 = 217.5 grams;
fat 580 calories divided by 9 = 64.4 grams.

Meals

Knowing your daily diet, you need to distribute it between meals. not only must it be correctly formulated, but also include several doses per day. And the more, the better.

It should be kept in mind that the first meal after training should consist of foods that are digested the fastest. Therefore, fats should be excluded from this intake.

On the Internet you can find many tables where calorie content is indicated. Those are selected that contain a bodybuilder’s diet a set of food products that allows you to gain weight. Based on this, the menu is compiled.

Every meal should contain all the nutrients. Larger portions can be planned for breakfast, lunch and dinner, and smaller portions for lunch and afternoon tea.

For the body to adapt, a bodybuilder’s diet for weight loss and weight gain should last at least 2 weeks. After this time, look at the results achieved.

If you don’t gain weight, you should double your carbohydrate intake and one and a half times your protein intake. The same recommendation applies to weight gain due to lean mass.

If you gain weight due to fat, carbohydrates should be completely excluded from the last two meals. The same should be done if at first everything was fine, and then the percentage of fat began to increase.

What could breakfast be like?

Let's look at several options that can be used by a bodybuilder.

Scrambled egg whites, oatmeal and banana.
Low-fat cottage cheese, bran bun and green apple.
Cereal flakes, quail eggs, berries and chicory.
Casserole and salad.
Chicken breast, buckwheat with milk, orange and tea.
Beef, standard scrambled eggs, salad and milk.
Sandwiches, protein cocktail, millet porridge.

Features of a bodybuilder's diet

Bodybuilders eat very differently than ordinary people. A prolonged feeling of hunger is unacceptable for them, since during such periods the body's resources are wasted. Therefore, you need to eat often.

Bodybuilder diet: food set

Proteins are mainly obtained from the following foods:

fish;
meat;
cottage cheese;
whey protein.

Bodybuilders get carbohydrates from:

legumes;
vegetables;
fruit;
oatmeal;
rice;
pasta;
cereals;
potatoes.

Sources of fats can be:

olive, sesame, linseed oil;
almonds (not roasted);
nuts.

What foods should you exclude?

Proteins that are harmful to a bodybuilder are:

fat meat;
milk and milk products with high fat content;
fast food.

bread;
store-bought juices;
crackers;
food with sugar;
sweet.

Prohibited fats include:

margarine;
fried butter;
vegetable, except for permitted species;
fried foods.

In order not to exhaust yourself with hard training to no avail, which often happens without following a certain diet, it is advisable to adhere to the tips below along with it.

To gain lean body mass, the calories consumed must be greater than those expended.
Meals should contain plenty of proteins and complex carbohydrates. The latter are necessary to restore energy, strength and muscles. Amount of fat and fast carbohydrates should be kept to a minimum.
Drink 2 liters of water or more daily. We know that a bodybuilder's diet has a set of foods and a specific menu. But sufficient fluid intake should also be provided, since in an athlete all processes occur more intensely and require more water.
After 2 months, they begin taking protein supplements. Cocktails are taken between meals, before and after bedtime, as well as after training.
All harmful products should be completely excluded.
It is clear that a diet for gaining muscle mass does not contain enough vitamins and beneficial microelements. Fitness and bodybuilding at the same time require high physical activity. Therefore, it is highly advisable to take additional vitamins.
Food should be high in calories. Then everything will be absorbed properly.
There should be at least 6 meals. Then the digestive system will not be overloaded, small portions of useful substances will regularly enter the bloodstream, which then feeds the muscles. When the substances begin to flow in excess, deposition into fat will begin.

Hello to you, my young winners of the Mr. Olympia competition and all those who dream of becoming them! Want to look like the tough guys on the posters? Who doesn't want to? Everybody wants!

To achieve this you need not only to swing. You’ve probably already read a good dozen articles about the training program, but even if you work hard like Papa Carlo in the gym and don’t regulate your nutrition, your muscles simply won’t have anywhere to gain the desired volumes.

Therefore, my beloved friends, today we will learn how to eat properly and will examine in detail the topic “Nutrition for a bodybuilder for mass.” Get out your notebooks and pencils, the lecture is about to begin. We will subject our body to an extreme reboot.

Gain muscle mass, not fat

No matter what you think of it, the average person eats completely differently than an advanced bodybuilder. And the point is not that the menu of the latter contains various sports nutrition. It is the selection of products in this case that will be very specific.

Let's start with the fact that during training your body experiences extreme stress. Oddly enough, it is a stressful situation that allows us to develop and move forward.

I will give an example that is accessible to anyone. If you fast for a long time, then the moment you start eating normally, the body will try not only to restore what was lost, but also to make reserves for future nuclear times. Therefore, you will begin to gain weight rapidly. This is the main harm of any extreme diet with significant calorie restriction.

Approximately the same processes will occur with your muscles. Imagine that you regularly train and use heavy weights, which means you invariably injure your muscle tissue, they stretch and even tear ( we're talking about about microtraumas).

The natural defense mechanism in this case will work according to the previous principle. The muscles will begin not only to strengthen, but also to increase in volume to protect your body from upcoming overloads. All this is expressed as progress and mass growth.

Therefore, in order to maintain this balance, we need nutrients that will support the body's work, time and strength loads.

As for nutrients, it should be carbohydrates from which we get energy. And also, which are the main suppliers of amino acids, and from them, in turn, new cells are built muscle tissue.

Another postulate, without which you will not achieve anything, is this: you must receive more than you spend.

Naturally, you and I need some kind of reference point, that is, the number of calories from which we will start. How do we know how much energy is needed for the daily needs and requirements of our body? There are a lot of ways to calculate these numbers, starting with counting the calories of all the food you ate during the day and analyzing your daily weight gain and weight.

And you can end up with complicated formulas that take into account height, age, current weight and even the gender of a person. They will have to be tediously multiplying, adding and squaring.

The simplest equation is your weight multiplied by 30. The resulting figure will be the average amount of calories you need.

So, let's say you multiply your weight by 30 and get the number you're looking for. We add 500 kilocalories to it on top. This will be nutrition for a surplus or excess of calories. If this is not enough, then add more. If you continue to gain weight even with this schedule, then we remove the excess.

You will definitely have to make allowances for genetic data, that is, take into account your metabolism. If you are an endomorph (see article), whose metabolism) is naturally slow, then you will have your own adjustments. And a completely different nutrition plan can be for an ectomorph with a high-speed metabolism that can cope with large volumes of food without loss.

Choosing the right diet

Now all that remains is to determine what food you should eat?

Fat should be avoided as much as possible only because it contains twice as many calories as carbohydrates or proteins (for equal volumes).

Often the problem when creating a menu also rests on the fact that we incorrectly plan the ratio of these indicators, that is, proteins, fats and carbohydrates.

Moreover, oddly enough, we usually choose a larger amount of carbohydrates and a very small amount of proteins, which is fundamentally wrong. After all, we have already found out that the basis for building muscle tissue is amino acids or proteins.

As a result, we come to the only correct formula, which implies 50 or 60% carbohydrates, about 30% proteins, and the remaining numbers will be recommendations for fat consumption.

In essence, we are simply changing the modern nutrition program, where fats usually predominate, to the inverse proportion with a predominance of proteins.

The best protein for gaining weight is animal protein, not plant protein. And it's not that bodybuilders hate vegans. It’s just that the amino acid profile of animal protein is much richer and better suited for building new muscle tissue.

For successful progress, you need to get 2 grams of protein per kilogram of weight. We only take products of animal origin. Moreover, the amount of protein, friends, in the finished product is not equal to the weight of the original product. That is, 100 grams of chicken breast contains only part of the required proteins. All these tables are publicly available and finding them is not a problem.

Often on all sorts of websites I see recommendations to put pressure on chicken breasts, sometimes it seems that all the jocks have literally gone crazy on these breasts. Whatever they say, there is no special protein in them, it’s just a fairly cheap, accessible and low-fat type of protein we need.

In fact, you can eat whatever you like: beef, fish, turkey, seafood, eggs, dairy, and so on.

Now let's go over carbohydrates. There are two varieties: fast and slow.

Slow or complex carbohydrates differ from the first ones only in that the body absorbs them gradually. In addition, they do not cause a sharp jump in insulin into the blood and help maintain an even energy level.

The fast ones do exactly the opposite. They are quickly absorbed, give a sharp jump in insulin and energy, but all this has a short-term effect.

Among other things, insulin likes to “take away” the received energy into fat, which is a source of absolute evil for us.

As a result, slow ones help you forget about hunger for a long time and feel great, while fast ones cause a brutal appetite within an hour.

All sweets are simple carbohydrates. Yes, we pass by them in the store, or better yet, we even go around this department in another aisle.

Complex carbohydrates are grains. Moreover, the less processing they were subjected to, the better. That is, in the store we look for packages that say whole grain. They, among other things, contain fiber, which, although we cannot digest it, helps ensure excellent digestion.

By the way, not all fats are suitable for us either. Animals, on the contrary, will work to their detriment, so you should give preference to plant-based and complex ones: Omega-3 and Omega-6 (linseed oil, fish oil, and so on).

By the way, in the morning and afternoon we need more energy, so we give it to the body in its pure form, that is, we saturate it with carbohydrates. Therefore, friends, carbohydrates for breakfast and lunch.

Moreover, after a long forced fast during sleep, it is better to give the body the opportunity to receive a lot of clean and accessible energy. Sometimes it is appropriate to consume carbohydrates immediately after training, when our strength is also practically zero.

In this case, experts sometimes even advise eating simple carbohydrates (you can also add protein or amino acids). These may even be products that are harmful at other times, for example, a chocolate bar or a specialized gainer. But the last piece of advice is personal.

But in the evening, mobility decreases, especially since our fibers were previously damaged and destroyed and they require additional amino acids. And that means we eat protein food. We don’t give dinner to the enemy, but we choose more meat during this period. Before going to bed, you can drink a long-lasting protein, for example, casein, which takes a very long time to process. A cheaper option is low-fat cottage cheese.

The last point will concern fractional nutrition. It will activate your metabolism and keep your energy levels level.

Reading the recommendations, you will come across advice to eat 8, or even 9 times a day. After eating 3 meals a day, it is difficult to switch to such a system. First, you can add an afternoon snack to this scheme, then a second breakfast, and so gradually reduce the number of meals to about 6 times.

Pre-prepared containers help greatly with this. In the evening you served yourself 6 of these bowls with lids and the next day all you have to do is take them out and eat them without any additional hassles.

Thus, you should consume about half a kilogram of meat, about the same amount of cottage cheese, 5 eggs, 300 grams of vegetables and the same amount of porridge. This daily ration– is very approximate, but I am giving it to you as a starting point so that you can imagine a rough list of products. I think you also already understand how to divide them into a day.

My friends! Now you are almost closer to understanding how bodybuilders gain mass. But I want to warn you right away: gaining weight is impossible without increasing your body fat. It is impossible to deceive these processes in the body, no matter how hard we try.

You will have to come to terms with this fact and, as they say, swim a little on the weight. When you start drying out, that is, getting rid of excess fat while maintaining the acquired relief, everything will be settled, but we’ll talk about this some other time.

Now I hope you understand that the main field of action during weight gain will be in the kitchen, and not in the gym?! I repeat once again that a special diet is a decisive link in this fight.

My friends! Never give up when trying to achieve results. Otherwise it will become a habit. I wish you good luck and look forward to seeing you again. Tell us about this article, it improves karma.

Proper nutrition for a bodybuilder and power training- these are two main components of an athlete’s muscle growth.

As far as correct sports nutrition, there is no need to complicate anything.

But what does it mean for a bodybuilder to eat right? Are there mountains of meat? Spending thousands of rubles on all sorts of miraculous nutritional supplements?

These and other questions will be answered by two “star” professionals Milos Sarcev and Vicky Gates.

They've been leading for a long time personal training bodybuilding enthusiasts and know in advance all the “bottlenecks” of your sports nutrition.

Proper nutrition for a bodybuilder

Protein is the head of everything

Excessive protein intake does not stimulate muscle growth. If you decide to eat more protein than usual, your muscles are unlikely to gain volume. But protein deficiency will stop growth, that’s for sure! In short, proper nutrition for a bodybuilder is as needed, but no more. But just what is this need? Nutritionists have their own opinion on this matter, bodybuilders have their own.

For those athletes who are tuned in to proper nutrition professional bodybuilder Milos Sarcev advises beginners to eat 2 g of protein per kilogram of body weight. But then you need to experiment.

Heavy training increases the need for protein. Someone who trains 6 times a week needs more protein than someone who trains 5 days. Age, training experience and side stress make their own adjustments.

In any case, if you have stopped muscle growth, do not rush to change the program. Perhaps you simply do not have enough protein in the same amount. Try to raise your norm to 4-6 g per kilogram of body weight.

The current Miss International, Vikki Gates, agrees with Milos: “I’ve been on a high-protein diet for four years now and during this time I’ve built up some pretty good muscle mass.”

Weighing 68 kg, she consumes 225 grams of protein per day; However, on those days when she does not train, this figure drops to 150 grams. Like Milosz, Vicky trains both beginner bodybuilders and representatives of other sports who want to strengthen their “muscle frame”.

According to her, many beginners make a common mistake. They knock back a couple of large protein shakes and think that's enough. “The whole thing is that protein should enter the body 5-6 times a day,” says Vicky.

Bodybuilding nutrition - what medicine thinks

Well, doctors really are sure that our body has a one-time limit for protein absorption equal to 30 g. Where did this opinion come from? It seems that enzymes play an active role in the absorption of protein.

Their supply in the body is extremely small, but without enzymes, protein for the body is waste, an extra burden on the kidneys. However, if you follow this logic, Milos Sartsev, with his usual weight of 130 kg, should be in a state of acute protein deficiency. He eats protein 5 times a day.

Multiply the numbers, and you get the impression that Milos is not even meeting the modest medical intake requirement of 1.2-1.5 g of protein per kilogram of body weight. (The norm that doctors consider mandatory for health.)

There is no reason to dispute the results of scientific experiments, but apparently, with years of training, bodybuilders are able to push the boundaries of average protein absorption.

In any case, beginners should listen to the point of view of medicine and take proteins in small portions for 30-45 years. It turns out that, taking into account the “safety net”, a bodybuilder weighing 80 kg will eat about 250 g of protein per day. The protein intake will have to be divided into 6 servings.

If you look into nutritional reference books, you will see that it is simply impossible to get this amount of protein from natural protein sources like eggs or beef. How to be? This is where protein powders come in handy - they have no fat, are easy to digest, and with their help you can not only “gain” the required amount of protein, but also save a fair amount.