As I always say, Building a chiselled, rock hard physique takes willpower and hard work. There are a few bodybuilding principles that are very essential if you really want to look and feel great! I’ve put together a small list of bodybuilding principles, all of them important and non-negotiable if you want to be successful. Skipping or neglecting any one of these basic principles will lead you to failure, which you certainly want to avoid. I want you to be successful. I want you to be able to look in the mirror with satisfaction, and know that you’re looking so much better with every day that goes by. This is the main reason why I’ve put this list together for your convenience.
Eat 6 Meals a Day
I explained earlier why it is so important to feed your body properly. Again, (and I can’t stress this enough) 85% of your progress in bodybuilding will be directly related to your eating habits.
If you really want to be successful, you must learn to eat 6 meals a day, without fail in order to keep your metabolism stoked, as well as giving your body the nutrients and vitamins it needs to build new muscle.
Eat Every 2 to 3 Hours
See a theme happening here? In order to eat 6 meals a day, you have to space those meals out evenly throughout your day, which means eating every 2 – 3 hours, without exception.
Making excuses not to eat will not get you the perfect body!
Believe me, I’ve heard all of the excuses, and none of them fly with me. You may have a busy life, children to watch, a sick friend, long hours at the office or acar that’s on the craps, but if you truly want a healthier, stronger body, you will find a way to eat throughout the day. Moreover, by eating 6 meals throughout the day, you will be better able to cope with the stress of life. After all, a well-fed body and mind is better able to cope with stress than amalnourished one.
Divide Your Proteins, Carbs and Fats Strategically
I am going to go more into depth later on this subject. How ever, It is one of the most important steps when it comes to building muscle / gaining weight. It is not just what you eat, but when you eat it that is important.
If you are targeting calories or protein intake, it is not good enough to eat all of the day’s requirements in just one sitting. You need to keep your body stocked in the raw materials it needs to change your body. This ultimately means having to time your meals, as well as timing how many macro-nutrients you consume at each and every meal you eat.
Eat Enough Food!
You should be consuming between 1 and 1.5 grams of protein per pound of bodyweight each day evenly spaced outover 6 meals. So for example, a 200 lb. man should eat between 200 – 300 grams of protein per day. Eating approx. 40-50 grams of protein per meal. You may be wondering about the range of 1 to 1.5 grams of protein per pound of bodyweight per day and which end of the range you should aim for. Well this is the way I look at it, if you are the type of person who is really serious about your training and you want to make progress as fast as possible then stick to the upper end of the range and eat 1.5 grams of protein per pound of bodyweight daily.
On the other hand, if you are just working out to [keep inshape] and are not overly concerned about gaining as much muscle as fast as possible can then you can stick to the lower end and just eat 1 gram of protein per pound of bodyweight daily.
Your carbohydrate intake will vary depending on your training goals. If your goal is to get bigger and gain muscular size then you will need to eat up wards of 3 grams of carbohydrates per pound of bodyweight a day and maybe more depending on your individual metabolism. If your goal is to lose body-fat and get leaner then you will need to eat around 1 –1.5 grams of carbohydrates per pound of bodyweight daily.
Generally around 1/2 a gram of fat per pound of bodyweight daily is a good number to shoot for. It would be a good idea to also supplement your diet with fish oil capsules. Simply take a couple capsules with each meal. Studies have shown that taking 10 grams of fish oil per day can increase your metabolic rate by as much as 400 calories per day!
Avoid Junk Food / Trans Fat ( Read more about that in this post )
I think that I should not have to mention this point, but it is better to be safe than sorry, my mother always used to say. Junk food is not GOOD for you. If you have not met your caloric needs throughout the day, consuming junk food in an attempt to make up for it is not a good move. In fact, it is metaphorically committing bodybuilder suicide. And, I also wanted to mention that if you try to convince yourself that certain junk foods, such as cookies, popcornor potato chips are not that bad for you, just think again. All three of those things are full of Trans Fats and processed garbage. None of them have any nutritional value, and your body will respond by packing on some more fat, as opposed to lean muscle. I cannot emphasize enough the importance of making good decision when it comes to your own diet. Junk food, while ad-mittedly tasty, is definitely not on the list of good decisions! (So, Pay Attention!)
Your body is made up of mostly water, and you need water just like you need air to survive. Many people make the mistake of not drinking enough water, and then wonder why they do not see the results they were looking for. Not only does your body need water to stay hydrated, but it needs it to flush the toxins from your system, which is a very important aspect of bodybuilding, and health in general. Ideally, you should be consuming at least 2 – 3 litres of water on a daily basis. Just like your meals, this does not mean you can just drink 2 litres in the morning and fulfill your obligation. NO, you should always have a water bottle closeat hand. If you feel thirsty, take a sip. Not only does your body need water, but it also helps to cut down on hunger pains. Even though you should not be hungry eating 6 meals per day, if you are dehydrated, your body will signal to your brain that you are hungry in an attempt to fill the need.