A lot of people I meet still complain about their bodybuilding progress. Most of them say that they do regular workouts, sleep well and eat properly.
However their results are dismal or average at best, and due to this a lot of them ask for my advice and I tell them “In order to get the results you want, you need to take it to the next level.”
A lot of them think that by saying this I meant that they should workout more but in most cases they have to eat more and sometimes, they just have to eat properly and learn how to maximize their diet.
Here are four tips to help you maximize your diet
1. Eat Frequently
Now, this is very important. Once you have computed your daily caloric intake, you should be able to determine the number of meals you should be taking per day.
So if you plan to consume 4000 calories per day, your best option would be to eat 6 meals a day. Although this may seem like a lot, your body needs a lot of energy. Remember, if you are sedentary your body burns around 1800 calories. Do the math.
Now if you eat a 4000 calorie meal. That’s a bad idea. But if you divide 4000 calories into 6 small meals a day, then each meal will consist of approximately 660 calories. Believe me when I say that a 660 calorie meal is not a lot.
Although it takes a lot of discipline to eat this way eating smaller and more frequent meals is the most effective way to gain weight without increasing your stomach size.
Another reason to eat smaller meals is for the gradual release of insulin. When we eat carbs our blood glucose levels will rise and the body has to counteract this by releasing insulin to lower blood glucose levels and as stated in more other articles insulin is the body’s most anabolic hormone.
This will allow your body to burn fat and build more muscle.
2. Pre-workout Meals are a must
Now, before working out you need to have enough energy to train hard. So the best thing to do is to eat simple carbs like past and rice 30-40 minutes prior to your workout.
The reason is that slow-burning carbs take longer to convert to glucose and it will keep your blood sugar levels consistent which prevents your body from having any energy problems thus allowing you to train longer and harder.
Just be sure to combine this meal with a healthy variety of good protein to maximize the muscle gaining process.
3. Eat a Superior Post-Workout Meal
After you workout, it is important to get a meal of fast-burning carbs and protein. Ideal food for this would be whey protein mixed with fruit. I usually get some milk, mix it with my whey protein powder and shoot in a banana or two.
It is very important to eat/drink exactly after a workout, since during workout time you actually tear your muscles and put it into a catabolic state (A state of breaking molecules down in your body) This “Destruction” is what tricks your body to adapt to the situation by building bigger and stronger muscles.
Due to this it is very important to note that, if your body doesn’t have efficient energy to “fix” itself, how will it grow?
This is why you need to eat after workout. Please don’t waste time after working out. Drink first and talk to your buddies after.
4. Drink Plenty of Water
Now, this is in fact the most important thing you need to do when you work. Make sure that you have adequate water consumption. Drink 8 or more glasses a day.
As we all know, our body is made up of 70% of water and if you’re dehydrated, your muscles suffer as well. One pound of muscle can actually hold 3 pounds of water, so if you don’t have enough water, your muscle size will surely suffer.
Now that you know the fundamentals of bodybuilding, all you have to do is practice it properly since it is extremely easy to integrate into any diet. Just use a bit of self-discipline and habit building. I promise it will pay off in no time.