If all your hard work in the gym has produced minimal results, this guide will show you how to more successfully follow a proper diet to reach your goals.
Step 1: Get enough protein Get enough protein from sources like whey, beans, and lean meats like chicken and fish.
TIP: A good rule of thumb is 1.5 grams of protein per pound of body weight.
Step 2: Focus on good carbohydrates Focus on good carbohydrates in whole grain breads, pastas, and fibrous fruits and vegetables like apples, sweet potatoes, and squash.
TIP: Stay away from processed sugars and white bread. These carbs will spike your blood sugar and be stored as fat.
Step 3: Try new things Pick up a cookbook aimed specifically at helping bodybuilders achieve increased muscle mass so you can create balanced, muscle-building meals and to keep your palate from getting bored.
Step 4: Create cheat days Create cheat days once a week to indulge in something forbidden items such as a cheeseburger or slice of pizza -- just don't go overboard.
TIP: Completely cutting out fats or depriving yourself for too long may tempt you to overindulge. Always strive for moderation.
Step 5: Plan ahead Schedule your meals or protein shakes around your workout. Plan ahead when you're on the go, packing a lunch and keeping healthy snacks within reach will help you stay on track.
Step 6: Tailor your plan Tailor your eating habits to conform to your situation, likes and dislikes. Don't force-feed yourself certain foods simply for health benefits -- make sure you like them. The best bodybuilding diet is one you'll stick to.
FACT: A 2010 Gallup poll found 1 in 3 adults are obese in the fattest states in America, which include West Virginia, Kentucky, Mississippi, and Arkansas.