• Join Us!
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • Join Us!

  • Get the Fitness Geared Forum App Now!
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet


  • Join Us!
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • A Real World Bodybuilding Diet
  • Join Us!
  • You have 1 new Private Message Attention Guest, if you are not a member of Fitness Geared - Body Building & Fitness Community, you have 1 new private message waiting, to view it you must fill out this form.
  • Amused
  • Angry
  • Annoyed
  • Awesome
  • Bemused
  • Cocky
  • Cool
  • Crazy
  • Crying
  • Depressed
  • Down
  • Drunk
  • Embarrased
  • Enraged
  • Friendly
  • Geeky
  • Godly
  • Happy
  • Hateful
  • Hungry
  • Innocent
  • Meh
  • Piratey
  • Poorly
  • Sad
  • Secret
  • Shy
  • Sneaky
  • Tired
  • Wtf
  • Thanks Thanks:  0
    Likes Likes:  0
    Dislikes Dislikes:  0
    Results 1 to 5 of 5

    Thread: A Real World Bodybuilding Diet

    1. #1
      BABY1's Avatar
      BABY1 is offline Mrs FUZO
      Points: 341,474, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 0%
      Awards:
      Blog Award
      is is planting seeds
       
      I am:
      Happy
       
      Join Date
      Oct 2003
      Location
      the Woods
      Posts
      29,908
      Points
      341,474
      Level
      100
      Blog Entries
      559
      Rep Power
      644

      Default A Real World Bodybuilding Diet



      • Get the Fitness Geared
        Forum App Now!
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet

      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      When professional bodybuilders aren't complaining about their contest placings, they're griping about the difficulties of their diets. Their rigorous dieting, taken to extremes, exposes every ridge and nodule in every muscle from their calves to their serrati to their trapeziuses. The goal of a first-time bodybuilding diet should be scaled back: A successful first nutritional plan should allow you to add muscle mass without dramatically increasing your bodyfat. Of course, it's a given that you are already following a consistent and effective training program. Only in tandem with such a workout regimen will the dietary principles outlined here be productive.
      In designing this plan, we've taken into account two factors that most bodybuilding diets don't: your time and your money. We know it's unrealistic to expect a first-time dieter to channel loads of cash into supplements and expensive protein drinks. We also understand that many people want to spend minimal time preparing meals, especially if they're trying to maintain a busy real-world schedule.
      Nonetheless, we don't want to mislead you into believing that a bodybuilding diet takes no effort. There are two basic tenets of this diet program: You need to increase the number of meals you eat each day to five or six, and you need to increase the number of calories you consume, overall and from protein, each day.
      That's all there is to it. If you're willing to eat more food and do so more often, this bodybuilding diet will allow you to put on muscle mass without taking over your life.

      EAT MORE QUALITY CALORIES
      We've said it before and we'll say it again: No matter how much or how well you train, you can't add muscle mass without the calories and protein to support it. You needn't drastically increase calorie consumption, but you must make a consistent effort to ingest 10-20% more calories on a daily basis. For instance, if you currently consume 2,500 calories, you should strive to take in about 3,000.
      Increase your protein consumption and you feed your muscles rather than your fat stores. Emphasize adding foods high in protein, such as eggs and meat, rather than foods that are starchy, such as rice and potatoes. However, these complex carbohydrates help fuel your body for workouts, so don't cut them from your diet. Your goal should be to eat an adequate supply of carbohydrates, plus at least one gram of protein per pound of bodyweight each day.
      INCREASE MEAL FREQUENCY
      Ideally, you should strive to eat six meals every day. Such a plan gives you several advantages in making bodybuilding gains and achieving your goals more easily. First, the inclination is to consume more calories when you eat more often.
      Second, and equally important for a bodybuilder, when you eat protein six times a day versus three, you provide your body with a steadier stream of amino acids. In other words, over time you'll see more benefits from eating six 30-gram servings of protein than you will from eating three 60-gram servings. The total protein is the same, but the efficiency of use is improved by taking it in more frequently.
      A third advantage is that eating more meals increases your metabolic rate. This helps prevent fat storage of excess calories and facilitates the burning of fat that has already been stored.
      A DAY IN THE REAL WORLD
      The Real-World Diet consists almost entirely of whole foods; however, you may choose to add a protein drink to the meal plan. The items in this program are easy to prepare. Most of the meals can be fixed ahead of time, and you can take them with you in a small cooler. That way, even if your schedule calls for you to leave home early and be gone for much of the day, you'll be able to provide your body with everything it needs to grow.
      A sample menu for one day of the Real-World Diet is included on the bottom of this article. It's not a prescriptive plan; you needn't follow every meal to the letter. Feel free to make appropriate substitutions; that will add variety and make the diet more enjoyable and successful. For instance, if you prefer to eat whole-grain bread instead of oatmeal, that's an acceptable complex-carb substitution. Similarly, lean pork can replace lean beef as an acceptable protein substitution. If you don't have time to fix a good breakfast in the morning, cook some hard-boiled eggs the night before and substitute deli meat for bacon. Whatever you do, don't skimp on breakfast, you need to get the protein and carbs in after a night of fasting. Likewise, don't neglect the post workout meal. It bears repeating: To achieve the gains you want, nutrition is as important as the time you spend in the gym.

      REAL WORLD TIPS
      Busy lives and tight budgets don't always allow for the ideal food choices listed in the Real-World Diet plan. Here are some additional ideas for eating in the real world without sabotaging your bodybuilding diet.
      Fast Food Make choices that include a high ratio of protein to carbs and fat. Simple meat entrées such as grilled chicken sandwiches or large burgers without sauces and mayonnaise reduce the negative impact of these foods. Try ordering two sandwiches, remove the bun from one and combine the patties to make one double-meat sandwich.
      Vending Machines Look for trail mix, granola or candy bars that contain peanuts, which are higher in protein than plain chocolate bars. If you have access to a refrigerated vending machine, choose fruit and low- or nonfat milk. Avoid chips, cookies and sugary sodas.
      Convenience Stores Often, these places carry boiled eggs, string cheese or bags of nuts and seeds. Most convenience stores also sell low- or nonfat milk, cottage cheese and yogurt.
      Restaurants Order simply prepared meat dishes, with vegetables, plain baked potatoes or rice. Avoid sauces and dishes that consist mostly of starchy carbs, such as pasta.
      Cheating Even pro bodybuilders cheat. If you think you're going to die if you don't have a cookie, then have a cookie. When cheating, work to limit the number of calories you take in. Avoid all-or-nothing thinking: If I'm going to have a few Oreo cookies, I might as well eat the entire package. Also, keep in mind that if you're a hardgainer, a few extra calories might be beneficial in helping you put on some size.
      Preparation To save time and money, buy large packages of chicken breasts and cook several at once. Cooked chicken can be kept in the refrigerator for three or four days before it spoils. You can even prepare several sandwiches at the same time to eat over the course of a few days.

      A REAL WORLD DIET
      BREAKFAST
      ½ cup oatmeal
      4-5 scrambled eggs
      3-4 slices turkey bacon
      MID-MORNING SANCK
      4-6 ounces peanuts, mixed nuts, sunflower seeds, trail mix, or peanut butter and jelly sandwich
      Piece of fruit – apple, banana, orange, peach or raisins
      LUNCH
      6-8 ounces turkey or chicken breast sandwich
      Carrot sticks
      4-8 ounces cottage cheese
      POSTWORKOUT
      1 quark milk or protein drink
      DINNER
      8-10 ounces fish or lean red meat (steak or hamburger)
      1 cup rice or medium-sized baked potato
      Mixed vegetables
      LATE-NIGHT SNACK
      Peanut butter, deli meat or low-fat cheese
      Veritas Vos Liberabit

    2. #2
      daved150's Avatar
      daved150 is offline Platinum
      Points: 161,310, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 4.0%
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Dec 2004
      Location
      detroit
      Posts
      20,776
      Points
      161,310
      Level
      100
      Rep Power
      1114

      Default Re: A Real World Bodybuilding Diet

      I LIKE THAT MENU.... GOOD MIX...I THINK I COULD STICK WIHT THAT ONE A LITTLE EASIER THAN THE OTHERS...THE OTHER DIETS GET OLD QUICK
      HE WHO MAKES A BEAST OF HIMSELF, GET'S RID OF THE PAIN OF BEING A MAN!!


      https://www.infinitymuscle.com/forum.php







      "Actually for once your actually starting sound quite logical!"-djdiggler 07/10/2007

      I LOVE BOOBOOKITTY...

    3. #3
      badcompany487's Avatar
      badcompany487 is offline Senior Resident
      Points: 10,183, Level: 67
      Level completed: 34%, Points required for next Level: 267
      Overall activity: 0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Oct 2010
      Location
      michigan
      Posts
      975
      Points
      10,183
      Level
      67
      Rep Power
      72

      Default Re: A Real World Bodybuilding Diet

      good read
      LIFT BIG, EAT BIG, GET BIG!

    4. #4
      6p6's Avatar
      6p6 is offline Super Moderator
      Points: 103,722, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 29.0%
      is armed and ready...R U?
       
      I am:
      Wtf
       
      Join Date
      May 2003
      Location
      the desert
      Posts
      12,310
      Points
      103,722
      Level
      100
      Rep Power
      592

      Default Re: A Real World Bodybuilding Diet

      nice

    5. #5
      BIGMOFO's Avatar
      BIGMOFO is offline Platinum
      Points: 73,184, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 31.0%
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Apr 2004
      Location
      Island of Iwanalaya
      Posts
      7,859
      Points
      73,184
      Level
      100
      Rep Power
      493

      Default Re: A Real World Bodybuilding Diet

      • Get the Fitness Geared
        Forum App Now!
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet

      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      • A Real World Bodybuilding Diet
      Good read


      ATTITUDES ARE CONTAGIOUS, MINE MIGHT KILL YOU!

      "Goals are Dreams with Deadlines!"

      Note: All of my advice and posts are merely for educational purposes I do not condone the use of steroids or any other illegal drugs. I am no doctor and my advice should be taken with a grain of salt, just like everyone else's hypothetical advice.


    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •  
    Pro Wrists Straps
    Join us
    About us
    www.Fitnessgeared.com is a Bodybuilding Fitness health & Training Discussion forum for all levels from beginner to advanced. We offer everything from Nutrition, Supplements, Fat Loss, Weight Training, Dieting, to achieve your goals to get in the shape you want.