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How to make a bodybuilding diet plan
Posted by: Jon
Diet: Making & Breaking A New Diet Before Starting
Let me make one statement from experience: The best bodybuilding diets can easily be ruined before they are even started. In today's bodybuilding world, there are many diets that work great for many people. The problem is, the diets usually are a great variance from a person's current diet. This may be common sense to experienced dieters, but not to those putting together their first strict diet. Take a look at this scenario and then we will look at the problems.
Jon has been working on building muscle mass for six months. He decides it is time to show off that hard earned muscle by burning off excess fat. He wants to start right away while the desire is at its peak. So, Jon changes his diet from 3500 calories daily to 2500 calories daily. Also, he adds 30 minutes of cardio exercise each morning and speeds up his weight training routine by taking less rest between sets . He starts taking a thermogenic supplement to keep his metabolism higher throughout the day. After a month of hard work, Jon seems to have lost absolutely no bodyfat and is completely discouraged.
This story may sound exaggerated, but I was actually this crazy once. (I hope I have grown out of that phase...) Let's analyze the numerous mistakes with this scenario. Overall, there were too many big changes happening at one time. Jon's body was so confused by all the changes, it just stopped responding at all. I recommend you first change your diet, then add cardio, then change your weight training style, finally add supplements. The following explains how this can be achieved intelligently.
a. Diet. Your diet should never have a drastic change in calories (or carbohydrate intake for that matter). You should slowly drop your daily calorie intake. Jon should have changed to 3000 calories daily for one week. Then dropped to 2500 calories daily the next week. Depending on your body's ability to adapt, you may want to make this transition slower (dropping 250 daily calories on a weekly basis instead of 500). Once you have your diet down, move on to:
b. Add Cardio Work. Start your cardio at 15-20 minutes each morning (on an empty stomach) 4-5 days per week. Take the first week or two to work up to your intended workout time (probably 30-40 minutes). After one week at your intended cardio workout time, move on to:
c. Change Your Weight Training Style. Now that you are starting to adjust to the cardiovascular activity, you can speed up your workouts. Try resting only 30 seconds between sets. This will keep your heart rate up during your weight training and assist in burning excess fat as energy.
d. Shortly after changing all these things, go ahead and add thermogenics to your supplement intake if desired. Thermogenics will keep your metabolism up for extended periods, helping your burn more fat as energy, even when at rest. Do not take thermogenics if you have any medical conditions that could possibly be affected by an increased heart rate or if you experience alot of anxiety. Thermogenics will only add to these problems. Always follow the suggested dosages.
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