Articles Nutrition

Bodybuilding Diet

How many meals should you eat ,and how to break them down based on your MACROS.

How many times should i eat when Bodybuilding?

So, you new to bodybuilding or you’re looking to take it to the next level by sorting out your diet?

If this sounds familiar, worry no more. We have broken down a simple plan to follow in order to bulk up.

The first thing your going to need to do is calculate your MACROS, you can do this using many Macro calculators online, this will give you a basis for your meals.

Example: I weigh 89kg and bulking, i ingest 3000+ calories a day. this is broken down over 5 meals using the following Macros, although not always split evenly.

  • carbohydrates 89G
  • Protein 39G
  • Fat 19G

Overall target calories per meal is 685.

If you don’t have time or prefer to eat 3 times a day then you would break this down again into bigger portions:

  • carbohydrates 162G
  • Protein 54G
  • Fat 32G

Eating smaller meals more often supports metabolism function, so when possible aim for 5 to 6 meals a day.

Carbohydrates & Protein:

Carbohydrates are your body’s preferred fuel source.

Carbs are best utilized around your workout, eaten around 1 hour before you plan to workout, and again within 20 minutes of finishing the workout

Protein is a fast digesting, Put simply, they work together to provide your body with the necessary foundation to create the amino acids that are needed to build muscle tissue, quicker and more efficiently. Protein is used to repair muscle tissue and promote growth.

protein is best taken throughout the day in spaced intervals, but is especially important post workout.

Using your Macros and taking your workout time schedule, you should plan your meals out to best fit.

Example 5 meal split

Meal 1 : 581 Calories Carbohydrate 53G | Protein 7.63G | Fat 41G

  • 1 Cup of blueberries
  • Half cup of pecans
  • 1 large banana

Meal 2: Carbohydrates 44G | Protein 39G | Fat 46G

  • 1 Cup whole wheat pasta
  • 2 Italian sausages

Meal 3: Carbohydrates 33G | Protein 106G | Fat 22G

  • 900G Cottage Cheese

Meal 4: Carbohydrates: 0G | Protein 133G | Fat 15.4G

  • 2 Chicken Breasts

Meal 5: Carbohydrates  120G | Protein 22G | Fat 5.8G

  • Whole wheat bread 6 Slices
  • Apricot jab 4 Table spoons

Personally, i would combine and split meal 3 & 4.

This and many more meal plans can be generated following this link

 

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MuscleGuild

 

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