Eating plans for natural bodybuilders
Serious about dieting? Dietitian Mark Robinson recommends a carefully calculated eating plan
The decision to get into the best shape of your life brings with it numerous challenges. These include discovering the true meaning of commitment, dedication, self-discipline, and strength — both mental and physical.
These four traits will be required in their fullest form during your training sessions, but are needed even more in your nutrition plan.
Before we discuss such an eating plan, let me define these necessary traits by consulting the trusty dictionary:
Commitment: a pledge to do.
Dedication: complete and whole hearted devotion.
Self-discipline: training and control of oneself and one’s conduct, desires, emotions and actions.
Strength: the state or quality of being physically or mentally powerful.
An upcoming bodybuilding competition or photo shoot is most likely going to motivate you sufficiently to ensure you look your absolute best come event day. Motivation will go a long way in supporting the practice of the four above necessary traits for training and dieting. But first you must establish a correct eating plan to follow. Such an eating plan must meet carefully calculated specific requirements of daily energy, protein, carbohydrate and fat for goals of increased lean muscle mass and decreased fat mass.
Here are my recommendations:
For an 80 kg male this would equal 9,600kJ–12,800 kJ per day. Importantly though, this energy must come from the correct ratio of macronutrients. Your desired breakdown would therefore look like this:
These requirements have been incorporated into the below Daily Eating Plan for Serious Bodybuilders with accompanying nutritional analysis:
Daily Eating Plan for Serious Bodybuilders
Early breakfast (4.30am)
Train, resistance (5.30am)
30g protein (510kJ), 8g fat (296kJ), 60g carbohydrate (960kJ) = 1766kJ
Morning Tea (10am)
38g protein (646kJ), 4g fat (148kJ), 31g carbohydrate (496kJ) = 1290kJ
95g protein (1615kJ), 10g fat (370kJ), 50g carbohydrate (800kJ) = 2785kJ
Afternoon tea (3.30pm)
20g protein (340kJ), 5g fat (185kJ), 12g carbohydrate (192kJ) = 717kJ
Train, cardio or light high repetition (5pm)
Pure BCAA and Glutamine immediately post-session
85g protein (1445kJ), 26g fat (962kJ), 3g carbohydrate (48kJ) = 2455kJ
20g protein (340kJ), 10g fat (370kJ), 1g carbohydrate (16kJ) = 726kJ
Total kJ: 11,308kJ
Macro nutrient composition: