Bodybuilding Nutrition Food Issues, Bodybuilding Concerns Diet .

Hello, are you new to bodybuilding? If that's the case, there's no need to eat a day, even if it's a practice. Two years is not necessary. Because to achieve that kind of diet, first of all, it is very professional and very fond (after years of practice), and there is a certain foundation.

Your goal is to do it three times a week, and I don't know how you touch it, like the pecs. Arm. Leg. Back. Belly. shoulders, etc. If you just practice, you can do it, but after practicing for a few months, try to practice for a week. Because three days are a little less.

It is true that muscles are trained by 20% and eaten by 80%. So nutrition is important. Particular attention is paid to increasing the injection of protein.

A kilogram of grams or so, but 20---30 grams a day is enough for you. It's not good to eat too much. If you just practice, you don't need to eat protein powder, eat some egg greens.

Meat. Milk. Tofu etc are also good.

Your idea is to increase your weight and increase your girth, so don't refrain from carbohydrate injections (rice) for the time being, be sure to eat full, and don't lose weight. (Don't jerk it out, of course).

Bodybuilding is a slow job, you have to have perseverance, you have to persevere, and time will prove to you.

Exercise is key, and things should be consumed in moderation.

Eat more legumes, one egg a day, preferably from domestic chickens. Focus on food supplements, and don't take any health medicines. Meat can't be missing, eat beef!

Eat regularly! It's almost over, exercise should be continuous and stable, don't be greedy, and train muscles based on weight, not explosiveness.

Hello friends. Fitness is the principle of "3 points of exercise, 7 points of eating". If you want to build muscle, you must have a detailed and scientific diet plan.

First, schedule at least 6 times a day to eat. In addition to the 3 main meals, it is necessary to eat extra food, and it is best to set this time regularly. For example:

Breakfast at 8am: 3 eggs, 1 cup of protein powder, 2 whole wheat breads, 2 bananas, 1 bowl of noodles or porridge. 10 a.m.:

A snack or an apple. Lunch: Must eat beef or fish, eat more vegetables.

4 p.m.: Fruit or biscuits. Dinner:

Beef, vegetables.

Snack before bed: 1 cup of protein powder.

Nutrition is made up of 3 parts: proteins, carbohydrates, and fats.

Fats: egg yolks, beef, biscuits, bread.

A bodybuilder's diet involves a reasonable mix of proteins, carbohydrates, vitamins, fats, etc.

Generally, one kilogram of body is important to ensure 2-3 grams of carbohydrates and 2 grams of protein. Various vitamins. A little fat--- don't ignore the role of fat, because vitamins can only be absorbed by fat dissolution.

Diet for bodybuilding is a science, and foreign professional bodybuilders have their own nutritionists. In terms of diet, the three main meals should ensure sufficient carbohydrates and proteins, and the side meals should be added every two hours ---. A small amount of carbohydrates and fruits can be combined as a side meal to ensure a continuous flow of amino acids, which is conducive to muscle gain.

You don't need to be rich in protein, you can choose a supplement, such as rice and beef for lunch. Other vegetables can be abundant.

Vegetables: cucumbers, tomatoes, celery, leeks, cabbage, greens, lettuce.

Fruits: apples, oranges, peaches.

Whole grains, legumes, eggs (yolks removed), boiled potatoes, white meat, seafood.

Eat less: melon seeds, peanuts, ice cream and other snacks, Chinese stir-fry.

Eat red meats such as beef and mutton, pork and so on in moderation. Eat more fish, chicken (skinless), seafood.

Drink less carbonated drinks, orange juice (impure) and other beverages.

It is recommended to supplement with 1 multivitamin per day and 8-9 glasses of water per day.

No food in the morning, no food at noon, no food in the afternoon, no food after training.

You need to know at least 1:1:1.

I am a fruit and vegetable drinker, and I have snacks in the morning, afternoon, and evening, and there are vegetables.

How do you metabolize without vegetables? How to synthesize muscle without metabolism?

If your body fat is a little higher, eat more vegetables.

Is it necessary to eat so many nutritious beef or something for fitness and fattening?

If you want to gain muscle, you need it).

Isn't a normal three meals a day enough to meet fitness consumption?

can't meet the need to build muscle).

If you can't keep up with nutrition, will you get thinner and thinner?

Yes, if your consumption is greater than your intake)

What kind of nutrition can meet the needs of fitness and muscle-building?

Protein intake per kilogram of shock weight per day).

Male Muscle Gain Diet Plan (see Ming Chain Which Exam).

Breakfast 8:00, yogurt or milk 250ml

Fruits and vegetables to taste, a cup of oatmeal or three slices of whole wheat noodles.

Packet, 4 eggs (2 whole eggs, 2 egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add meal 14:30, two egg whites, a banana, 200ml of milk training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, appropriate amount of fruit.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized. Pay attention to the head in winter.

Keeps warm, helps to grow muscle, and retains heat. The nutritional value of a potato with an egg.

When served with four eggs. Pay attention to warm-up and stretching.

Bodybuilding food: whole grains.

Boil potatoes. Corn.

Oatmeal, apples. Orange. Peach.

Banana. Fruit juices, all kinds of vegetables.

vegetables, legumes. Milk.

Yoghurt. Chicken breast.

Lean beef. Fish.

Eggs (yolks removed).

1.What not to eat while working out.

In the process of fitness, we generally have to consume a lot of physical strength, so the stomach is easy to get hungry, so many friends will eat and drink after the fitness, which not only does not achieve good fitness results, but will make our body absorb nutrients too quickly, resulting in a body is not as good as before fitness. Then you must pay attention to the fact that after the gym, you can't eat high-calorie foods, such as fried chicken and fatty meat, and you should also pay attention not to drink drinks, especially carbonated drinks.

2.What to eat for fitness.

When exercising, we should try to eat some low-calorie foods, and fresh fruits and vegetables are a very good choice. Vegetables that are suitable for eating during fitness are: green leafy greens, potatoes, broccoli, tomatoes, legumes, etc.

Fruits suitable for fitness are: avocados, apples, bananas, purple grapes, etc. So because in the process of fitness, we will consume more energy, so meat is also an indispensable energy**, then you can choose to eat some chicken breast, lean beef, fish, etc., which are better than pork.

3.What is good to drink for fitness.

During the fitness process, we will sweat a lot, so the electrolytes in the body will be reduced, so drinking a lot of water after the workout is actually very bad for our body, and it is easy to cause edema, so you can choose to drink some light salt water. After half an hour of exercise, you can also choose to drink some yogurt, or apple juice, vegetable juice, which are very good, which can effectively replenish the nutrients and vitamins needed by the body.

In the process of fitness, diet is also a very important part, because only with diet, we can achieve good fitness results faster and effectively. So it's not easy to manage your body, but if you do it, it can give us a lot of confidence.

The only way to increase muscle mass and improve muscle mass is to use a scientific and rational nutrition plan, and at the same time establish a joint training and nutrition program with the right food and precise nutrition ratio to achieve the goal.

Even beginners need a diet plan, and nutrition is just as important as training.

Carbohydrates are the fuel for heavy training. Fats are essential but troublesome nutrients that require only the amount needed to keep physiological functions functioning properly. A good rule is to strive to gain 1-2 pounds of muscle per month, on the basis of 3500 kcal per day, gradually increase calorie intake, and increase a large amount of muscle mass in 2 years.

Beginners eat and drink for a day——

Breakfast: 5 eggs, 2 slices of bread, 1 bowl of oatmeal (with skim milk), 1 sachet of multivitamin and multimineral mixture.

Lunch: 1 cup milk and egg protein mixture (mix with skim milk and bananas.

Lunch: 170g chicken breast or tuna, 1 baked potato, 2 cups of vegetables.

Lunch: 1 cup milk and egg protein mixture (mix with skim milk oranges.

Dinner: 227 g steak, 1 baked potato or 227 g rice, 2 cups of vegetables.

Bedtime meal: 1 bowl of oatmeal porridge (add skim milk, egg whites, 1 egg yolk.

Give some advice: it is good to drink pure milk, it is natural, the ratio is good, and there are no additives.

Do 50 sit-ups a day, but also combine with other exercises, such as running, pull-ups, dumbbell barbells, single parallel bars, etc., so that the effect is good and the body is fully developed.

Four-step waist rotation exercise:

Lie flat on your back, with your knees bent and your feet on the ground, with your fingers next to your ears; After sit-ups, turn your upper body to the left (exhale, shoulders relaxed), then turn back to the front and lie down slowly. The same goes for the movements on the right, repeat 10 times each.

Lying on the knee bend: Lie flat with your hands on your sides and your knees at 90 degrees. Exhale and pull your knee towards your right shoulder, return, then pull again to your right shoulder, repeat 10 times.

Bend your knees side: Lie flat with your hands on your sides and your knees at 90 degrees. Press your feet to the right side of your side to 15 cm from the floor, exhale, recover, inhale and press to the left. Repeat 10 times on each side.

1 Eat more in the morning and less in the evening.

2 Oils and fats are not bad, depending on what kind of fatty acids, some fatty acids are necessary for the human body, and must be ingested regularly, such as enoxin flaxseed oil contains high linolenic acid, which is not only high in nutritional value, but also has the best effect.

3. Exercise regularly, and be regular and stick to it for a long time.