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Worlds best plan of bodybuilding diet for beginners

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Do you eat badly and in a disorderly way? Here we will help you get a bodybuilding diet in just eight weeks. Eating correctly provides better results more quickly. Here is an eight-step plan bodybuilding diet for beginners. It is an important part of diet plan for a bodybuilder. Follow the instructions given for each week and keep the recommendations of the previous weeks as you progress, In week 4 you will continue doing what you have learned in weeks 1, 2, and 3, and so on. In week 8 you will have already developed some basic habits about sports nutrition.

Bodybuilding diet for beginners

Bodybuilding is essential for all ages of people.  According to the study of science daily, bodybuilding control blood circulation and diabetes. People have to do exercise every day.

Week 1: Do a self-evaluation

Beginning the first day of the week, keep a complete diary of what you eat for three days. This is the plan of the bodybuilding diet for beginners. It includes the hours you eat, how much you eat and the hunger you have when you do it. If you take half a bag of Doritos after dinner, that’s fine, but write it down. Take note of how your daily schedule affects your diet. How many free times do you have a day to eat? When are you so busy that you can not even think about eating? When you’re hungry?

Day 4: Now, gather all the information and write down what your objectives are. Is there a bad habit that you would like to change? Do you spend up to eight hours without eating anything? Do you include some kind of fresh vegetable in that food diary that you have carried for three days? You can not expect to completely change your diet overnight, nor is it desirable to do so. The chances of success are much greater if you set reasonable, realistic and achievable goals instead of striving to subsist solely on egg whites, grilled chicken breast, and broccoli.

Day 5: Write a list of the advantages and disadvantages of following a healthier diet. You have to be totally honest! Is money a problem? Maybe time? Do you associate the word diet with a decrease in your social life? In the next two days, think about how you could overcome those “disadvantages” when they inevitably arise. Write at least one technique to succeed in each of those situations.

Week 2: Eat more often,  bodybuilding diet for beginners

Divide into parts what you eat today and share it throughout the day. Instead of thinking about “breakfast, lunch, and dinner,” start thinking about “Food 1, food 2, food 3, food 4, and, if you are diligent, food 5”. Allowing between 5 and 7 hours between meals makes it more difficult for you to lose fat and you are more likely to accumulate body fat and gain less muscle. And that’s just the opposite of what you want, right?

Depending on your goals, these diets that control gastric and meals should contain between 400 and 700 calories, but you still do not have to worry too much about calories. The plan of the bodybuilding diet for beginners. For the moment, just concentrate on acquiring the habit of eating every 3 or 4 hours. Things to take: It is easier to follow a meal plan if you are prepared. Fill the pantry with some of these products for those times when you are so busy that you do not even have time to prepare a meal.

Small cans of tuna to the natural, packed with water.
Dry beef or turkey meat (beware of salt).
Lots of cheese packed about 400 grams.
Packets of instant oatmeal (just add water or skimmed milk).
Protein bars and powdered protein envelopes.
Fresh fruits, carrots, etc.
Popcorn without butter.
Yogurt or mini containers of cottage cheese, or Burgos cheese.
Hard eggs (prepare a dozen and put them in the refrigerator).

Week 3: Increase protein intake

Without enough protein, you can already say goodbye to your muscles. Diet plan for a bodybuilder. If you are training intensively almost every day of the week, you need 1.8 grams of protein per kilogram of body weight. The plan of the bodybuilding diet for beginners.  If your weight is 70 kilos, that’s about 125 grams a day. Some people go up to 2.2 grams per kilo of weight, which is fine, but studies show that 1.8 grams are more adequate to cover the training protein needs.

The following are good sources of protein :

Food Protein grams
1/2 cup of tuna 26
100 grams of chicken breast 30
125 g of lean beef 28
125 g of salmon 25
1 whole egg / 1 clear 6.3 / 3.5
1/2 cup low-fat cottage cheese 16
One tablespoon of 28 grams of protein powder 22

Example: To take enough protein on a given day, the diet of a 70-kilogram person could include:

Breakfast : 2 eggs / 2 clear whirls = 20 g
Mid-morning: protein shake = 22 g
Food : Tuna (in a sandwich) = 26 g
Mid-afternoon meal : Cottage cheese = 16 g
Dinner: Chicken burrito with beans = 35 g

That adds up to a total of 119 g of protein, not counting the proteins in the oatmeal that you take with the eggs, the bread of the sandwich and the cheese or the pancake that you take with the burrito. The plan of the bodybuilding diet for beginners. Start taking a look at the labels to keep an approximate count of the grams of proteins you take during the day. (It is not necessary that all foods contain the same amount of protein.)

Week 4: Change carbohydrates

The simplest rule we can give you is to choose carbohydrates that are as close as possible to their original form.

Here are some examples:

Original source Very good source Valid source Processed
Wheat Whole wheat bread Whole wheat
pasta
Whitebread
Normal pasta
Salty Crackers
Wheat flakes in boxes with added flavors
Potatoes Roasted potato
Salad of low-fat
potatoes Mashed potatoes with skin without butter
Potatoes fries (without refreír) Potato
bags Instant mashed potatoes
Rice Black rice White rice Inflamed rice flakes
Oats Classic oatmeal Instant oat packages Oatmeal cookies
Apple Apple
Natural apple juice without sugar
Dried apples
Apple juice Apple cream

Eat more foods than those on the left and less than those on the right. If you do it in this way you will have:
Less added sugar and fewer preservatives.
Fewer calories and less saturated fat.
Less sodium
More fiber and water.

Week 5: Change the portions

If your goal is to lose fat, you have to diet to a point where the total calorie intake is less than the total calorie expenditure.

The size of the portions is the simplest method to control the weight and it is much simpler than counting the calories. If you want to lose weight, the size of the food portions should fit in the palm of your hand.

Here are some comparative examples:

A serving of meat or fish = a deck of cards
A serving of rice or pasta = the size of a fist
A roasted potato = A computer mouse
One serving of cheese = Four Dice
A serving of butter, mayonnaise or other fat = a thimble
If you want to count the calories, base your intake on the following numbers:

To gain mass: Your weight in pounds x 18
For maintenance: Your weight in pounds x 15
To lose fat: Your weight in pounds x 12

For example, a 70-kilogram (154-pound) person who wants to lose weight should consume approximately 1,800 calories a day. (These figures are only general indications and we assume that a muscle – building job is being done. Another method you can use is to keep a three-day diary of what you usually eat (to maintain your weight) and calculate the average daily calories. To lose weight, try to reduce between 300 and 500 calories a day, or remove half of that figure from the diet and burn the other half through aerobic exercise.

Week 6: Limit saturated fats

While it is not necessary to reduce fats completely, some types are more desirable than others. Here is a list for you to become familiar with the subject.

Sources of
good fats
Use only in
moderation
Nuts Butter
Olive oil Sour cream
Avocados Partially hydrogenated oils
Linseed oil Coconut oil
Peanut butter Whole milk and fatty cheese

Each gram of fat has 9 calories, while a gram of carbohydrate or protein has 4. The reason why many people monitor the consumption of fat while dieting to lose weight is that a small amount of food can contain a lot of calories.

Week 7: Drink like a fish

More than half of the body is composed of the old H20, which lubricates the cells, regulates body temperature and affects sports performance, among many other functions. The plan of the bodybuilding diet for beginners. The easiest way to control fluid intake is through the color and volume of urine. The clearer and more abundant, the better. If it is dark and concentrated, you need to drink more. For optimal performance and recovery, drink two glasses of water before, during and after exercise.

Week 8: Clean the diet

Often you can listen to fitness athletes and bodybuilders use the expression “clean diet”: This means eating foods that are loaded with nutrients to build muscle without added extras such as refined sugar, sodium, and fats of the trans-saturated type.

Here is an easy way to cleanse the diet without making an effort or a monumental expense:
Cook a meal five days a week starting from scratch. In that meal, it includes at least a serving of vegetables, a source of lean protein and a serving of carbohydrates with starches. If you can, make more money so you can take advantage of what’s left over the next day.

Here is an easy way to cleanse the diet without making an effort or a monumental expense:

Cook a meal five days a week starting from scratch.
In that meal, it includes at least a serving of vegetables, a source of lean protein and a serving of carbohydrates with starches. If you can, make more money so you can take advantage of what’s left over the next day.

The basic foods for a clean diet include:

Egg whites / whole eggs
Lean beef/chicken breast/turkey
Salmon/tuna or other fish
Potatoes / sweet potatoes
Bread or whole grain pasta, oatmeal
Semi-skimmed or skimmed milk, cheese, yogurt, and cottage cheese
Fresh and frozen fruits and vegetables
Fiber-rich breakfast cereals
To flavor: cinnamon, nutmeg, fat-free dressings.

                                                                        EXAMPLE OF DIET
Breakfast
Option 1 Option 2 Option 3
Tortilla with 2 eggs and two egg whites
1/2 cup chopped broccoli,
30 grams of low-
fat Cheddar cheese
1 apple
1 toasted scone with one tablespoon
of light margarine 535 calories, 35 g of protein 52 g of carbohydrates, 20 g of fat
1 cup of dry oatmeal cooked with water
and mixed with a tablespoon of
chocolate flavored whey protein
(mix it after cooking the
oats),
1 sachet of sugar substitute if
desired
250 ml of orange juice 520 calories, 31 g of proteins, 
83 g of carbohydrates, 7.5 g of fat
2 cereal bars
1 protein shake ready to
take
1 banana 455 calories, 41 g of protein, 60 g 
of carbohydrates 7 g of fat
FOOD / DINNER
Option 1 Option 2 Option 3
A tuna sandwich made with
half a cup of raw albacore
(drained) mixed with 1 tablespoon
of mayonnaise light, 1 tablespoon
of seasoning, _ cup of
chopped celery, on two slices of
whole wheat bread.
30 grams of salty crackers
1 small box of raisins 555 calories, 39 g of protein, 83 g 
of carbohydrates, 10 g of fat
100 g (raw)
chicken breast without skin on the grill and covered
with 2 tablespoons of barbecue sauce.
1 medium potato covered with two
tablespoons light cream acid
2 cups green salad with two
tablespoons of low-
fat Italian dressing 589 calories, 36 g of protein, 72 g 
of carbohydrates, 17 g of fat
2 fresh tacos (with 2 mini
corn tortillas, one steak, coriander and
onion)
150 g of black beans
30 g of fried potatoes (about 12) 580 calories, 32 g of protein, 
85 g of carbohydrates, 13 g of fat.
TENTEMPIÉS
Option 1 Option 2 Option 3
1 protein shake ready to  take
2 fruit cookies 349 calories, 37 g of protein, 39 
g of carbohydrates, 5 g of fat
A serving of macaroni and
cheese mixed with a can of
tuna (add the tuna
after preparing the macaroni) 490 calories, 37 g of protein, 
67 g of carbohydrates, 8 g of fat
2 boiled eggs
1 whole wheat muffin with
a tablespoon of olive oil 495 calories, 29 g of protein, 
57 g of carbohydrates, 20 g of fat

Conclusion

Nowadays people are very much interested in bodybuilding, but a proper diet can make a perfect body. So, if anyone wants to be a good bodybuilder he has to maintain a straight diet plan. We suggest you some diet plan, which can support you. Thank You.

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