How to Eat Like a Body Builder

Body building involves exercise and a very strict diet to get a lean and muscular body. The goal is to gain weight in a way that converts fat to muscle. Complex carbohydrates, lean protein and healthy fats are the key to success in body building. The diet requires eating four to five meals a day, with men consuming 2500 to 5500 calories daily and women consuming 1500 to 3000 calories daily, based on goals, body type and fitness level. It is crucial to be realistic about your goals and to maintain a well-balanced diet.

Instructions

    • 1

      Talk to a doctor before beginning a strict diet. Discuss any medical conditions and medications you are on and the effects that a strict diet can have on these conditions. For example, too much protein can negatively affect the kidneys.

    • 2

      Avoid processed foods, additives, sugar, alcohol, trans and saturated fats and bad carbohydrates. The body builder diet is focused on raw or semi-raw foods that are the least processed and in their most natural forms. Unhealthy foods slow down digestion and are not easily absorbed.

    • 3

      Eat 30% to 60% complex carbohydrates every day. Carbohydrates provide energy for the body. Good sources of carbohydrates are whole-grain breads, oatmeal, brown rice and vegetables.

    • 4

      Consume 30% to 40% lean protein every day. Proteins support muscles for the body. Limit intake to 1 to 1.5 g a day per pound of lean body mass. Good sources of protein are chicken and turkey breast, fish, eggs and beans.

    • 5

      Eat 10% to 30% of healthy fats every day. Fats support metabolism for the body.

      Good sources of polyunsaturated and monounsaturated fats are olive oil, nuts, seeds and avocados.