Do you want to achieve a ripped and muscular physique? While your workout matters to bulk body, you can get the results that you desire only when you have a good nutrition plan. However, before you get into a fixed nutrition or diet plan, you need to determine your body type as it will determine the right amount of calories and nutrients that you need in your diet.
This article will help you get started on the perfect nutrition plan if you want to start gaining muscles faster.
What Is Your Body Type?
The first step to the successfully bulk body is to understand your body type. This will tell you how many calories you need to consume in order to build muscle. There are three primary body types that are identified in the world of bodybuilding:
- Ectomorphs: Commonly known as hard gainers, these individuals have long limbs and are very petite. The low-fat percentage and slow weight gain require a higher intake of body build foods. They need a high-calorie intake to bulk up.
- Mesomorphs: This is the best body type when it comes to building muscle. They just need to make a few changes in their diet to build muscle like increasing protein intake and reducing fat consumption. They can maintain an average calorie count and still get good results.
- Endomorphs: These are individuals with a higher body fat percentage. They tend to gain weight quickly around the hips, thighs and waist. They have a slow metabolism which leads to faster fat deposits. These individuals need to cut down the calorie intake and ensure a low-fat diet.
5 Step Nutrition Plan For Bodybuilding
The general rules of a diet for bodybuilding are quite similar. All you have to do is tweak the nutrients and calorie intake slightly to suit your body type.
Here is a simple 5 step plan for good nutrition to build your body faster and in a healthy manner:
Step 1: Plan To Eat At Least 6 Meals Per Day
When you are building your body, you need to maintain a calorie surplus in the body. It is easier to maintain this state when you eat more frequently. Try to consume at least 6 small meals each day. Eat every 2 or 3 hours. When planning your meals, think about your macronutrient ratio in order to get a healthy calorie intake: Here are the macros that are the most important body building food sources:
- Protein: These are the primary sources of nourishment for your muscles. They are a must after exercise to help your body recover faster. Ideally, you must consume 2g of protein per kg of your body weight when you are building muscle. The easiest way to ensure that you are getting the daily required intake is to include a protein shake like MuscleBlaze Raw Whey Isolate in your diet.
- Carbohydrates: Unlike common belief, the right kind of carbs are good for you. To increase mass consistently, you need to give your body the right amount of carbs depending on your body type. On average, you need 3-4 g of carbs per kg of your body weight when you are on a bulking up process.
- Fats: Fats are macronutrients. Healthy fats like Omega-3 fatty acids are a must-have in your diet for building muscle as they help the muscles recover faster and also improve overall metabolic performance.
Step 2: Choose Complex Carbs in Your Diet
Refined sugar or rice are the primary examples of simple carbs, often known as bad carbs. They must be avoided entirely. Instead, choose complex carbs as they are processed slowly, ensuring stable blood sugar levels and a constant supply of energy for the body. Whole grains, oatmeal or unpolished rice are the best options for you.
Step 3: Balance your protein and carb levels
A good muscle-building meal should contain protein and carbs in a 3:1 ratio. Of course, this depends upon your body type. Ensuring high-quality carbs in your diet is one of the most important steps of building a good nutrition plan for bodybuilding.
Step 4: Consume fats and micronutrients
Healthy essential fats like Omega-3 and Omega-6 fatty acids are potent antioxidants that increase your recovery rate. In order to assimilate and use up the body build food that you consume through this nutrition plan, micronutrients like vitamins and minerals are a must-have.
Step 5: Focus on Right Supplementation
Adding dietary supplements to your diet ensures that there are no nutritional gaps in your diet. For bodybuilding, whey proteins, glutamine and creatine powder are highly recommended. You can even choose supplements like MuscleBlaze Preworkout Ripped to ensure that you get the right nutrition to support intense training sessions that are very important for muscle gain.