Bodybuilding Diet Plan For Beginners

While a strict training regimen is necessary, you can never underestimate the importance of a solid bodybuilding diet plan to get the best out of your workout.

Staying fit and looking amazing may seem extremely desirable but it requires some effort and commitment. Many individuals do not even know where to begin. Well, bodybuilding is a combination of regular workouts as well as proper nutrition. You can start by moving towards an Indian bodybuilding diet and strict, disciplined workout regimen to bulk up. There are multiple ways to follow a strict Indian veg diet plan for muscle gain and also consume weight gaining smoothies along with your workout to get the desired results.

Importance of Bodybuilding Diet

There is no denying that the early stages of your bodybuilding regimen are best for improving strength. The fact that you are new to training helps your body to respond rapidly and also adapts faster to your weight lifting. Thus, expediting your muscle building process. However, the importance of a bodybuilding diet plan can never be ruled out in achieving your goal.

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No matter whether you want to bulk up, lose fat or just want to stay fit, you will be needing a specific bodybuilding diet plan for beginners to get the desired results. So before we jump onto the leaning and gaining bodybuilding diet plans for beginners, let’s have a brief look at the guidelines that can help you count your calories, carbs, fat and protein intake for every day.

Guide to an Ideal Bodybuilding Diet

The nutrition pillar of your beginner’s bodybuilding diet plan should be balanced on  the following points:

1. Follow Six-Meals-a-Day Plan

Add multiple healthy snacks and meals to your bodybuilding diet. These will help you fuel your body with the right nutrition; ensure a small portion size for each meal. This helps in keeping your blood sugar levels under check. Six meals a day plan also steadies your metabolism and improves the production of new muscles.

2. Eat Foods That can Energise Your body

You can eat healthy foods and supplements that can help to improve your stamina and keep your body ready to take up all the physical challenges during workout. Try having protein supplements, clean carbs, ashwagandha capsule, etc. These dietary supplements and foods added to your muscle gain diet plan will provide you with a boost in stamina and energy.

3. Make Strategic Use of Carbs

There are two ways of including carbs in your muscle building diet plan. One is to have starchy foods, that include rice, bread, pasta, etc. that give a sudden spike to your blood sugar levels. The second way is to eat non-starchy foods, like whole grains, green coffee beans, vegetables, and fruits. These non-starchy foods raise your blood sugar levels gradually and are also rich in fibre.

You can eat non-starchy foods at any point during the day, but you need to strategically time the intake of starchy carbs. Eating starchy foods first thing in the morning or immediately after your workout is considered to be beneficial. Consuming starchy carbs after a workout helps in refuelling the energy reserves in your body. This can also be a great trick to maintain a lean and muscular body. Therefore, ensure including both, starchy and non-starchy, types of foods in your bodybuilding diet plan.

4. Rely on Lean Proteins

Maximising muscle growth entails the inclusion of high amounts of protein to your muscle gain diet plan. Consistent protein intake also stimulates the release of fat burning hormones. Best sources to have lean and natural protein include lean chicken, beef, fish, low-fat dairy products and soy.

While protein rich foods should remain your preferred choice, adding a quality protein supplement powder in your muscle gain diet will ensure that you are meeting protein macros every day.

5. Limit the Intake of Processed Foods

No matter how enticing the packaging of your favourite potato chips or how promising that pack of low-calorie snack looks, if it is packaged it is highly processed. Such high calorie, nutrient poor foods are not worth eating. If you bid adieu to them, you are more likely to stick to your new year fitness resolution. Instead of consuming processed foods, try to eat foods with minerals having oats, fruits and supplements like garcinia cambogia extract, etc. These foods and dietary supplements will help you lose weight fast and alongside give your body all the necessary nutrients to stay healthy.

6. Keep Yourself Hydrated

No matter how cliche it may sound, this is one fact that you can never overlook. Drink water and not your calorie dense beverages as part of your muscle gain diet. Drinking calorie-free beverages like green tea can also help in keeping up your performance at the gym. Your favourite sugar-laden drinks only fatten your waistline while also sabotaging your body’s defence mechanism. You can include homemade drinks or supplements to gain maximum body building nutrients. These can boost your immunity as well as help you keep hydrated. You can try having lemon juice, amla juice, amla powder mixed in water, green tea, etc.

Sample Bodybuilding Diet Plan for Beginners

So these were the points you should know about a successful and persistent diet plan. A gym diet will depend on your fitness goals – whether you want to build lean muscle or gain muscle mass. Here are the sample beginners bodybuilding diet plans for leaning and gaining to help you start afresh.

1. Beginners Bodybuilding Diet Plan – Leaning

 

2. Beginners Bodybuilding Diet Plan – Gaining

 

Conclusion

This was a sample gym diet plan in order for you to get an insight of how you should begin with your fitness journey. In addition to this diet, you can take BCAA during your workout. Also, avoid smoking, drinking and junk food completely to achieve the best results.

You can also consider consulting a professional nutritionist or dietician in order to get a customised plan as per your requirements.