Have you ever wondered what the bodybuilders eat to achieve those abs that are rock hard and super-slim bodies?
If you’ve built up your gains and are now prepared to cut, you’re in the right spot. Preparing for the contest requires hard work and a consistent approach. However, it is essential to remember that diet and nutrition are the foundations of your success. Simply eating healthy won’t suffice in the end. Keep reading if you’re interested in learning more about cutting your bodybuilding diet or ways to reduce body fat and keep your muscle mass.
Bodybuilders are among the slimmest athletes in any sport when competitions begin. Male athletes typically sit less than 10 percent body fat while female competitors could drop to around 12% and even lower in certain instances. To achieve this level of leanness, you must know how to make your own diet plan for bodybuilding. However, some methods help make it easier to follow the proper steps.
Goals For Bodybuilding Cutting Diet
A bodybuilding cutting diet aims to optimize your body. The goal is to lose the most body fat while conserving muscle mass. So, your diet and exercise will appear very different from when you’re in the bulking or building phase of your training. The volume of your workouts will rise, calories will begin to be reduced, and your aerobic capacity will increase.
Read More: Crunches Exercise and Its Benefits
How to Cut Diet For Bodybuilding?
It is necessary to be deficient in calories to lose body fat or weight. It means that you must be burning more energy than what you consume.
Before making an energy deficit, you must figure out how much you eat in a week. One way to accomplish this is to keep track of the amount of food you consume each day and your weight and weight per day and then determine what the average is for the week.
It could be as easy as downloading a meal tracking application, keeping track of the food you consume daily, and then calculating the weekly average. Also, it would be best to weigh yourself each day and then look at your average weight in a week. It will give you an idea of your weight as it is normal to change daily.
The next step is to ensure you are creating a calorie deficit. To lose about 1lb of fat, you’ll require 3500kcal per week (that’s 500kcal less every day). If you want to lose two pounds (approximately 1 kilo) per week, double your daily calories deficit.
The standard process of losing fat is to do so more rapidly in the beginning stages of cutting when your body fat is on a higher level. As you get slimmer, your rate will decrease as you’re not looking to shed the hard-earned muscle.
There are three primary methods to shed body fat:
The diet you choose will make the most difference in your weight loss. The amount of exercise and training is a small part of energy consumption. Additionally, cardio can be integrated with a structured method to increase energy expenditure.
The two components of the equation for energy balance are energy intake (how much food you consume) and energy consumption (how you exercise and how much you engage in). The combination of eating less and more exercise works together to make your building muscle mass.
How to make a diet plan for bodybuilding?
Suppose you’re about to begin cutting down and need a bodybuilding diet plan. The first thing you need to be aware of is that you’ll lose muscle and body fat when you cut. It’s inevitable. It is why you should be cutting gradually but consistently, so you can keep the most muscle mass without too much burning your muscles. You’ll have to figure out the weight you’ll have to shed to achieve your amount based on how long you’ve been out before you begin cutting. For instance, if you’re at ten weeks out and you’re required to cut 10% off, 1lb each week should be your target. For a standard bodybuilding 12-week cutting diet plan, it is not recommended to shed more than 2-2.5lbs per week. Otherwise, you’ll lose excessive muscle mass.
Muscle loss may be likely to occur when your body is experiencing a deficit in calories. It is important to cut carefully and with control.
Monitoring your macronutrients and weighing your food are crucial for presenting the most appealing package before you go on stage. You must be able to track your diet, nutrition, and macros down to an art. It’s been proven that if you don’t monitor your consumption of food, your caloric intake can be significantly over or underestimated. One of the worst things you can do is to guess that you’re eating enough food without keeping track of your progress and intake of food.
The next step involves looking at your macronutrients. There are three macronutrients carbohydrates, protein, and fats.
Protein is often regarded as the primary macronutrient. It’s the key ingredient in maintaining the mass of your muscles when cutting and aiding in recovery from exercise. Additionally, it has the benefit that it keeps you full for longer. It’s because it typically takes time to take in and digest solid proteins, which can reduce appetite hormones.
To ensure you’re losing pounds and not muscles, try to achieve 0.7-0.9 grams of protein to every pound of total body mass (or 1.6-2 grams per kg). A person weighing 155lbs (or 70 kg) should consume 110-140 grams of protein daily.
These are the most important energy source for the bodybuilding diet plan. Many people are misled into thinking you must cut down on carbs to gain weight. If you cut carbs too low, training intensity is reduced, leading to muscle loss. Most fruits and vegetables are carbs and therefore have a significant role to play in the health of your body, energy levels in recovery, and the immune system.
To calculate your daily carbs, subtract the calories from fats and proteins from your total calorie count. The rest of your nutrients should originate from carbohydrates. Divide this number 4 times (because carbs offer four calories per Gram) to determine the number of carbs you need to consume each day.
They are essential to your health and are vital for your daily diet. It means you require a regular intake of fats from your diet. Without them, numerous metabolic processes will cease. Fats are the main reason for creating powerful muscle hormones such as testosterone and absorbing various nutrients and vitamins.
Experts recommend that 15% to 20% of the calories you consume are from fat while cutting back. A gram of fat has nine calories. Therefore, those on a diet of 2,000 calories should aim for 33-67 pounds of fat daily.
Now the question here is:
How many calories do bodybuilders eat when cutting?
The most efficient way to figure out how many calories you’ll need will be to check your weight at least three times per week and track what you eat with an app that tracks calories.
If your weight remains constant, your daily amount of calories consumed are your daily maintenance calories. You’re not gaining or losing weight and just maintaining it.
During the bulking phase is recommended to increase your calories by 15 percent. If, for instance, your calories for maintenance are 3,000 daily, then you need to consume 3,450 calories a day (3,000 + 0.15 = 350) in your bulking phase.
In transitioning from a bulking phase to a cutting phase, You should reduce your calories for maintenance by 15%. That means you’d consume 2,550 calories a day instead of 3,450.
When you gain weight during the bulking phase or lose weight during your cutting stage, you’ll require adjusting your calories every month to reflect fluctuations in your body weight.
It would help to increase your calories when you gain weight during the bulking phase. You will also reduce the calories you consume as you lose weight during the cutting phase to ensure continued progress.
In either case, it is advised not to increase or lose more than 0.5-1 percent in bodyweight every week. It will ensure that you do not lose excessive muscle during the cutting phase or gain excessive body fat in the building phase.
Additional Top Tips And Tricks
Consuming the right food items while keeping track of your macros and exercising is the most crucial aspect of success in a cutting diet. However, the tips below will aid in your weight loss goals:
- The time you eat the meals you eat While it’s not required to cut the time of meals, it can improve your recovery speed and performance.
- Get lots of foods that are high in fiber: Non-starchy vegetables, as well as other sources of fiber-rich carbohydrates, tend to be rich in nutrients and assist you to feel fuller for longer.
- Drink lots of water: Drinking plenty of water can reduce your appetite and may even temporarily boost your metabolic rate.
- Meal preparation: Planning and preparing meals ahead will not only help you save time but also helps to stay on the right track (and stay away from tempting food items).
- Beware of Liquid carbs. Soft drinks, sports drinks, and sugary drinks aren’t as nutritious as whole foods and can even cause you to look thirstier.
- Run: Incorporating aerobic exercise (like cardio) into your fitness routine can help increase fat loss.
A bodybuilding cut could be an extremely satisfying and challenging adventure you have experienced. It’s a lifestyle that requires a lot of commitment, but the reward is well worth it. One of the most crucial things to do is to establish a deficit in calories and include sufficient protein in your diet. The number of carbs and fats required differs between individuals and is contingent on their food preferences. The feeling of hunger can also be a problem, so make sure you choose the right foods and times to make you feel full and satisfied.