30.Bodybuilding nutrition basics… A diet plan for the later stages 3 – Bodybuilding

To do this, your diet has to be extremely low in fat (less than 20%) while maintaining a high level of protein to protect and promote the muscle mass which you have been working on with such dedication.

Keep protein intake at least as high as in previous weeks and months, while cutting down on sugars, sweets and white flour products and maintaining your intake of antioxidant fresh fruits and vegetables.

Taking the two diet phases step-by-step, you might therefore end up with a bodybuilding diet that looks something like this:

Phase 1 – ‘Building mass’ or bulking phase
Carbohydrates: 50% to 60%
Proteins: 15% to 20%
Fats: 20% to 30%

Phase 2 – Trimming down or cutting phase
Carbohydrates: 50% to 60%
Proteins: 20% to 30%
Fats: 10% to 20%

One note of caution that you should heed is that these numbers, particularly the intake of proteins, are at the top end of the acceptable scale, so do keep an eye on your general health. Although overconsumption of proteins is not likely to harm any healthy, fit individual, you should nevertheless exercise care. For example, if there is any indication of kidney problems, you should consult a medical professional immediately.

The American College of Sports Medicine suggests that the ideal protein consumption for a top-level athlete who is constantly training is in the region of 1.6 to 1.7 g of protein materials per kilogram of body weight, so bear this number in mind when you are calculating the amount of proteins that you are consuming either while bulking up, or (more importantly) when you are trying to trim down.

If at all possible, take these proteins as part of your normal daily diet, rather than ingesting a huge number of protein shakes and the like every day.

While if you are using some kind of trainer to help you build the physique you are looking for, you may find that they are very heavily in favor of using supplements of this nature, it is far better if you can eat the proteins that you need as a part of your normal daily diet.

If there is no other reason for this, buying huge amounts of protein shakes can become extremely expensive, which might take some of the fun out of what you are doing if your body building efforts are for your own satisfaction only!