Lose Bodyfat And Gain Muscle With A Good Bodybuilding Diet

How many meals should you eat? That will depend on your time constraints and the total daily calories you allow yourself to eat. A good rule of thumb would be to eat smaller, more frequent meals. A dedicated bodybuilder should eat at least five times a day and space those meals no further than three hours apart. When eating to gain muscle, the best (and the simplest) advice I have ever received was, “Don’t eat to get fat. Don’t eat to stay lean. Eat to grow!”

The theory behind this way of eating is this: I have found eating smaller, more frequent meals, or in other words "grazing" throughout the day, is the most efficient way for any body to process food.
Even though I may eat eight meals a day, you can see the total amount of calories of those meals only adds up to around 2,700 - 3,200 calories. Eight meals, totaling 3,000 calories, is far more efficient for the body to handle than only three meals totaling 3,000 calories. I have listed what is generally included in those meals and the times I eat them.

Meal #1 - 7AM: 9 -18 egg whites, 1-2 servings of oatmeal, cream of rice, grits, or white rice, 1 - 2 scoops of whey protein powder.

Meal #2 - 9AM: Meal replacement, salad.

Meal #3 - 11AM: 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.

Meal #4 - 1PM: Meal replacement, salad.

Meal #5 - 3PM: 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.

Meal #6 - 5PM: Meal replacement, salad.

Meal #7 - 7PM: 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.

Meal #8 - 9PM: Meal replacement, salad.

If you eat eight meals a day and feel you should distribute protein evenly throughout the day, each of those eight meals would consist of about 43 grams.
If you want 30 percent of the 2,500 calories you’ve allowed yourself for the day to come from carbohydrates, multiply 2,500 by .30. Which means 750 of your 2,500 calories would come from carbohydrates. If you divide those 750 calories by 4 (the amount of grams one calorie of carbohydrate is equal to), you’ll determine that you need 187.5 grams of carbohydrates every day.
If you eat eight meals a day and feel you should distribute your carbohydrates evenly throughout the day, each of those eight meals would consist of about 25 grams.
If you want 15 percent of the 2,500 calories you’ve allowed yourself for the day to come from fat, multiply 2,500 by .15. Which means 375 of your 2,500 calories would come from fat. If you divide those 375 calories by 9 (the amount of grams one calorie of fat is equal to), you’ll determine that you need about 42 grams of fat every day.

If you eat eight meals a day and feel you should distribute your fat evenly throughout the day, each of those eight meals would consist of about 5 grams.
Notice the totals of 42 grams of protein, 25 grams of carbohydrates, and 5 grams of fat that we determined each meal will consist of are very close to the nutritional breakdown of a typical meal replacement.
You can check your work by adding the amount of calories you have determined for each of the macronutrients are equal to the daily total of calories for the day in this manner:
Total protein (55%) = 1,375
Total carbohydrates (30%) = 750
Total fat (15%) = 375
Total calories for the day = 2,500

The Importance of Protein
As I stated before, protein is the most important nutrient for building muscle. Without enough high-quality protein, you are not going to grow at the rate you deserve to grow— no matter how hard you train in the gym!

Bodybuilders should start with a gram to a gram-and-a-half per pound of bodyweight—and move upwards from there. Many experts estimate this is how much the average hard-training bodybuilder needs per day. My only suggestion would be, if your body can efficiently use more, then by all means, give it more and build more muscle! Instead of figuring out the total grams of protein you can efficiently digest in the entire DAY—determine how much you can efficiently digest EVERY TWO HOURS.

You really should be more concerned with consistently eating more frequent, high-protein meals and properly spacing them throughout your day. The average meal replacement contains about 40 grams of protein. Even those people who don’t think the human body can assimilate large amounts of protein will agree that it can digest 40 grams every two to three hours, right? A good rule of thumb when it comes to eating in the off-season is "eat to gain muscle." Do not eat to get fat or eat to stay lean. Consistently feed yourself high-quality protein for muscle growth and enough carbohydrates to keep you feeling your strongest. After prioritizing those needs, consume as much fat as you feel comfortable eating.

Eating to Lose Body Fat
One pound of body fat contains about 3,500 stored calories. You must reduce your caloric intake by 3,500 calories a week to lose one pound per week or increase your activity level to burn 3,500 extra calories per week. You must either eat fewer calories or burn more calories by increasing your activity level, or a combination of both—it’s that simple. But don't expect getting lean, ripped, or shredded to be so easy. The first few days on a diet, you may lose several pounds. That's because your body takes the easy way out when it needs energy. It uses up your stored carbohydrate (glycogen). Carbohydrates contain a relatively large amount of water. When you begin a diet, you can lose a lot of fluid—but no fat. You have a weight loss that only lasts until your next drink of water.

Your body does other things to preserve body fat. When it has used up its carbohydrate stores, it will shift your metabolism into a slower rate. You will discover you are moving more slowly and have less energy because you have used up your carbohydrate (quick energy) stores. Our bodies have been conditioned, over time, to guard against famine and will do almost anything to conserve fat. If weight loss is not done properly, too much precious muscle mass will be lost. But, if you are persistent, as a last resort, your body will begin to use its fat stores for energy.

If you want to lose excess body fat, the bottom line is you have to eat fewer calories than you burn each day. There are several ways to burn more calories than you eat. You can add more cardiovascular work to your training regimen. You can also simply eat less food throughout the day. You can even do a combination of these two strategies by doing more cardiovascular training and eating less food. How quickly you will shred that body fat will depend on how much of a deficit you create between the calories you consume and the calories you burn on a daily basis—and for how long you wish to go through the sacrifice and pain it takes to train and/or diet this way.

Low-fat diets, high-fat, carefully watching your fat intake, or paying close attention to the glycemic index in your foods—it doesn’t matter. When the day is done, you must burn more calories than you eat. It doesn’t even matter if all the food you eat is healthy, non-junk food, or “clean,” it’s total must be lower than your maintenance level.There are several ways to burn more calories than you eat. You can add more cardiovascular work to your training regimen, simply eat less food throughout the day, or even do a combination of more cardiovascular training and eating less food. So, let’s quit looking for a magic solution when comes to losing body fat and get to work!

Why Starchy Carbohydrates May Not Be As Good For You As You Think

1. High glucose in starchy carbohydrates, upsets the hormone cascade and causes inflammation leading to Glycosilation and insulin resistance
2. Fungus in starchy carbohydrates causes inflammation
3. Acrimylides (cancer promoting chemicals) are present when heated.
4. Promotes acidosis in the body, leading to ill health and Osteoporosis.
5. Destroys friendly flora (Probiotics) in the digestive tract leading to poor digestions, poor absorption of nutrients (Taurine, the most prolific amino acid in the eye and brain cannot absorb without healthy Probiotics).
6. Feeds the unfriendly bacteria and fungus in the digestive tract, damaging the digestive tract.
7. Starchy carbohydrates are the main cause of Obesity.