Body Builders.. Your Daily Diets...

Hey i was interested to see the diets of other body builders on the site... Tell me your meals of the day and when they are eaten.. Also, what supplements you take... Im curious to see what others beside myself are doing....

While I was never a pro bodybuilder by any means, I was very successful using a 40:40:20 diet (40% Carbs, 40% Protein, 20% fat) while lifting weights. Be sure that your diet is clean (no junk food), and drink plenty of water. The only supps I used were whey protein, a daily mulitivitamin, and fish oil pills. The biggest advice I can give is to take a protein shake as soon as possible after a workout. Be sure your shake has a fast absorbing carb along with whey protein powder. Popular ones are grape juice or gatorade.

What are your plans cutting or bulking?

Maaaaannnnnn. I wish I could body build LOL. Im way to skinny. Im alot stronger then I look but i wanna bulk up... Last time I tried it didnt work to well... :weirdface I got a little bit bigger, but i didnt notice any weight gains / increased strength.

What about creatine?

Ive had some good experiences with it, and other times where i didnt notice anything. Same with protein shakes.

Yep, I want to not body build, but pick up a little bit more weight, by all means i'm not in bad shape as im 6'0-6'1 and I weigh 180. I just can't seem to give up the chocolate. lol.

Quote:

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Originally Posted by MarkieJ

While I was never a pro bodybuilder by any means, I was very successful using a 40:40:20 diet (40% Carbs, 40% Protein, 20% fat) while lifting weights. Be sure that your diet is clean (no junk food), and drink plenty of water. The only supps I used were whey protein, a daily mulitivitamin, and fish oil pills. The biggest advice I can give is to take a protein shake as soon as possible after a workout. Be sure your shake has a fast absorbing carb along with whey protein powder. Popular ones are grape juice or gatorade.

What are your plans cutting or bulking?

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I wasnt really looking for any advice, just was curious to see others diets.. But thanks for the advice anyway, im sure a beginner on this thread could definitely use it... Right now im bulking up.. I want to bulk up and get HUGE, then start cutting... Heres basically my days meal....

7:30 - Breakfast:
Oatmeal (With Skim Milk)... 6-8 egg whites SOmetimes 10... a banana, and multi vitamins, fish oil...

10:00 - Meal 1:
2 Scoops With Skim Milk + Flax Oil & Fruit

12:00 - Meal 2:
1-1/2 Cups of Brown Rice
Potatoes
2 chicken or turkey breasts and sometimes fish.. (I LOVE FISH!)
broccoli and green beans
vitamin c pill

3:00 - Meal 3:
Same as meal 1

4:00 - Pre Workout:
Oatmeal, 2 spoons of Honey, a Banana

WORKOUT

Post Workout:
Immediate (Within 5 Minutes) Protein shake 2-3 scoops..

6:00 - Meal 4
Same as Meal 2

9:00 - Meal 5
Same as Meal 1

I have a gallon jug i fill with water every night, and each day by the end of the night the jug of water has to be empty, (this is my own way of knowing i got atleast a gallon of water in me everyday... Lots of water keeps muscles full, and helps lose body fat...

~Brandon

Ahhh, sounds like you know what you're doing and are well on your way. :gj: Your diet looks good. You're gonna be jacked man! I was on a cutting diet and here was a typical day for me:

Meal 1: 1/2 cup oatmeal, 2 scoops whey

Meal 2: 1 egg, 3 egg whites, 3 strips of turkey bacon

Meal 3: about 20 whole raw almonds, small apple

Meal 4: Chicken breast, salad

Workout

Meal 5: Post workout shake (2 scoops whey)

Meal 6: Lean protein (beef, chicken, turkey, fish), mixed veggies

Dang, now I'm getting motivated. Maybe this should be the "Official BP.net Bodybuilding Thread".

Quote:

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Originally Posted by MarkieJ

Ahhh, sounds like you know what you're doing and are well on your way. :gj: Your diet looks good. You're gonna be jacked man! I was on a cutting diet and here was a typical day for me:

Meal 1: 1/2 cup oatmeal, 2 scoops whey

Meal 2: 1 egg, 3 egg whites, 3 strips of turkey bacon

Meal 3: about 20 whole raw almonds, small apple

Meal 4: Chicken breast, salad

Workout

Meal 5: Post workout shake (2 scoops whey)

Meal 6: Lean protein (beef, chicken, turkey, fish), mixed veggies

Dang, now I'm getting motivated. Maybe this should be the "Official BP.net Bodybuilding Thread".

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Thanks. I have everything down to a science lol!

Quote:

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Originally Posted by Neal

Yep, I want to not body build, but pick up a little bit more weight, by all means i'm not in bad shape as im 6'0-6'1 and I weigh 180. I just can't seem to give up the chocolate. lol.

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Im plagued with being skinny. I can eat all kinds of food and dont gain any weight... and i dont know how to make a good diet for lifting either lol.

im like... 5'9"??

:tears: Just got on the scale it says 121.5
...... I was like 135 during winter + working out.

and it sucks because im horrible at squatting and stuff because i have a bad knee... i dont even know what i did to it... Im eating junk food now, when i was working out I didnt eat any junk food...

Quote:

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Originally Posted by I<3Dreamsicles

Im plagued with being skinny. I can eat all kinds of food and dont gain any weight... and i dont know how to make a good diet for lifting either lol.

im like... 5'9"??

:tears: Just got on the scale it says 121.5
...... I was like 135 during winter + working out.

and it sucks because im horrible at squatting and stuff because i have a bad knee... i dont even know what i did to it... Im eating junk food now, when i was working out I didnt eat any junk food...

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Your going to want to increase your intake on food big time... Your what body builders call a "Hard Gainer".. Research some body building (Bulking Diets) for hardgainers....

Quote:

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Originally Posted by DBD

Your going to want to increase your intake on food big time... Your what body builders call a "Hard Gainer".. Research some body building (Bulking Diets) for hardgainers....

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About.com

"Definition of a Hardgainer
The popular definition of a hardgainer is a person who practices bodybuilding that works out hard with weights but has a hard time putting on muscle. Six weeks of working out can go by and no significant changes in muscle size are noted other than perhaps a bit of an increase in muscle tone and definition."

lol that deffinatley sounds like me... I worked out for like 6 months like three days a week and not much happened... lol. looking up a diet...

Quote:

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Originally Posted by DBD

7:30 - Breakfast:
Oatmeal (With Skim Milk)... 3 EGG WHITES 3 WHOLE EGGS... a banana, and multi vitamins, fish oil...

10:00 - Meal 1:
2 Scoops With Skim Milk + Flax Oil & Fruit

12:00 - Meal 2:
1-1/2 Cups of Brown Rice
Potatoes
2 chicken or turkey breasts and sometimes fish.. (I LOVE FISH!)
broccoli and green beans
vitamin c pill
DONT OVERLOAD THE PROTEIN
YOUR TARGET BW X 1.2 IS MORE THAN ENOUGH PER DAY.
3:00 - Meal 3:
Same as meal 1
COULD USE JUST EGG WHITES, THEN ADD A HEALTHY FAT SOURCE.

4:00 - Pre Workout:
Oatmeal, 1 spoons of Honey, a Banana
1.5 SCOOP WHEY

WORKOUT

Post Workout:
Immediate (Within 5 Minutes) Protein shake 1.5 SCOOPS IN MILK
ADD A CARB SOURCE, THIS IS THE BEST TIME OF THE DAY TO HAVE CARBS.
GENERAL TYPE DOES NOT MATTER AS LONG AS ITS NOT PURE FRUCTOSE.
AIM FOR TARGET BW X.5 IN GRAMS SO 180 LBER NEEDS 90G CARBS PWO.
6:00 - Meal 4
Same as Meal 2
USE 1 CUP RICE
9:00 - Meal 5
Same as Meal 1
LOOSE THE FRUIT, MAYBE ADD IT TO YOUR PWO CARBS.
AND 1 LARGE SCOOP WHEY IS FINE IN MILK

~Brandon

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This is actually one of my fav things (this and reptiles, its what I live for lol).
I am certified by the NFPT and have a special interest in performance nutrition.
Right now I am in a "recomp" workout and diet plan and this has actually been more productive than bulking and cutting for me.
Do you have set macros?
I have made some suggestions to your bulk plan, you can take them or leave them lol.

alrighty! here is my normal day.

-----9:00 AM
1 egg yolk
6 egg whites
2 slices of whole wheat bread
pinch of cheese
Multi-Vitamin

-----1:00 P.M.
Banana

-----Lift 1:15 P.M.

-----Post Work-Out Shake 2:45 P.M
2 scoops of Whey (Currently Walmart Whey :( )
2tbs Flax seed

-----Post Work-Out Meal 4:00
2-3 cans of tuna or 1 Chicken Breast

-----Dinner 7:00
Chicken Breast or Lean Beef
Salad w/o dressing

-----10:00ish
2tbs of peanut butter

This will usually work out to 2300 to 2500 calories. I also will adjust my intake based on the amount of cardio I can fit into my schedule.

Keep'em coming, I love seeing other peoples approach to BB nutrition. As they say, BodyBuilding is 30% training and 70% nutrition!

Im not a body builder by any means but i do lift weights. As far as my diet goes i eat when im hungry and try to avoid junk food. I eat 5 or 6 meals a day. Not huge meals but enough to get full. I am Never hungry. I keep my weight right at 180 give or take a couple pounds. I weigh myself every night before bed and if im on the high side i dont eat as much the next day. And my weight has Never fluctuated more then 3 pounds.

To get extra protein i use someting called PRO NOS. Its kinda New but it works. After 3 months of use i almost doubled the weights in all my reps.
And i never had gains like that before.
One of the Keys is to drink lots of water. Your body wont be as efficient if its thirsty.
:bow: PRO NOS