It is great nowadays that us humans have a million different varieties of food to choose from everyday to eat isn't it. I mean, its great to wake up every morning and say "What a great day, what will I have for breakfast? I could have a big 5 gallon bowl of lucky charms, a skyscraper stack of pancakes with peanut butter and syrup, and big fat 8 egg omelet with bacon, sausage, cheese and ham in it, or I could have that left over pizza with double cheese and pepperoni!!"
Oh s#!t, my bad-you can't have any of that. I forget that you will be eating 8 delicious egg whites accompanied with the wonderful flavor of plain oatmeal. Ah yes, the delicious diet of a disciplined bodybuilder. Sometimes you will think you are Rambo, eating things that would make a billy goat puke.
Here is a sample diet taken from one of my daily routines. I don't have specific times that I eat because it all depends on when I get up and when I go to bed, my class schedule, and how much work I have to do.
Meal 1: 8 egg whites, 2 yokes. ½ cup plain oatmeal with ½ banana sliced in it. water, lots of it.
Meal 3: 1 can tuna, ¼ cup (before cooked) white long grain enriched rice.
Meal 4: Post workout. 1 scoop of N-Large 2 with hydro 520 and prosorben super.
Meal 5: 1 hour after meal 4. 2 cans of tuna, ¼ cup white long grain enriched rice with vegetables.
Meal 6: This meal depends on what time I eat meal 5. If I don't get the fifth one until after 7, then I don't eat a 6th. However, if it is before 7pm, then I have another MRP.
You will notice that this meal plan is very simple. All meals are spaced out 3 hours apart. Eating every three hours is important to keep your insulin levels steady, your energy up, metabolism up, and to not allow your body to store fat for later use. All the food is very clean, no sugars and hardly any fats.
- Plain oatmeal
- Small amounts of pasta/noodles
- Wheat bread
MY carbs come from oatmeal and rice. Very low on the GI index (if you don't know what this is, pretty soon I am going to write an article about GI's and insulin levels). That is important. Sometimes it sucks to eat the same thing twice in a day for meals, for years at a time. But you know what sucks worse, looking in the mirror and seeing your fat ass staring back at you.
If losing fat or staying lean is your goal then this is a good routine to follow. The carbs only add up to about 180-200 carbs a day. But the protein is still high enough to allow proper muscle growth.
Foods that a bodybuilder should stick with for carbs are:
Your protein should come from lean sources of meat like:
Also include a good mixture of different types of powdered proteins:
Eating right not only helps you stay lean, but your workouts will be better, your overall well being will be better. It also impresses girls when you are out with them. At a restaurant when you order a chicken platter and say,
and the vegetables are steamed."
She will know what's up then and your chances will be better later.
This short article was not intended to be a pre-contest diet. It was just a quick outline of how a bodybuilder should eat generally. There are a lot more specifics that come later at a more advanced level. Remember, sometimes dieting can suck.
When all your friends are going out on a Friday to a restaurant to get burgers and nachos and to take advantage of happy hour and you either have to eat before you go, or just call it a night early. I sacrifice a lot of my Fridays to lift and rest up. It is all about what your goals are and how bad you want them.
Get it done.