Do you want to become a professional bodybuilder?
If yes, then you have to read this article with your keen attention and after reading this article you will be able to know how to build a professional body.
Bodybuilding comes with its uncommon problems and challenges.
A person that is training to become a professional bodybuilder must understand the need for muscle training and healthy living, but most of the bodybuilders will prefer to source their protein from supplements because it is hard to get the needed supplements from daily diets.
1. Diet for muscle building (for bulking)
A good diet for muscle-building designed to improve your body structure by adding muscle without fat can be a very simple regimen. But, it needs commitment and determination.
Exercise is a major part to build a professional body, but we will focus only on the diet you need to build muscle mass for your body.
i. Chicken Breast
The top staple and well-known source of protein in the diet world is chicken breast for muscle building.
Chicken breast has a great nutritional value in bodybuilding. It contains very high protein and little fat in it.
A regular chicken breast meal will contain 175-185 calories for every 100 grams of chicken. This is an excellent meal as it is rich in protein. 100 grams of chicken carries almost 27 grams of protein and only 6.5 grams of fat in it.
It is a great post-workout food as it will give the best protein for muscle building while also being very low on fat. That is why chicken breast is a muscle rich food.
ii. Salmon
Salmon is one food that takes the weight of the world on its arms, or should I say, off of yours. Salmon lean meals are high in protein, amino acids, creatine, and vital fatty acids. Salmon is the perfect food for someone looking to gain lean muscle mass and leave some stored fat and who want to build a professional body.
A four-ounce fillet of Salmon carries almost half your daily supply of most necessary nutrients, such as vitamins B3 and B12, and over 80 % of your daily consumption of omega-3 fatty acids. It also includes a full day’s supply of tryptophan and vitamin D.
Salmon can be prepared a million and one different ways, and it always feels great. The best part of it is knowing that you can use Salmon without having to feel guilty.
iii. Brown Rice
Now, people are getting more conscious about the importance of maintaining their health as well as bodybuilding. There are a lot of things that people do to keep healthy such as daily exercising, taking yoga classes or meditation, quitting smoking, doing a detox program, going on a healthy diet and many more.
For those who are overweight and want to build a professional body, trainers and doctors might suggest them to go on the brown rice diet. This diet is a great bodybuilder program; you can build a professional body with great muscles.
iv. Low-fat yogurt
Low-fat yogurt is best for muscle building. The average 150-gram serving will have 6-8 grams of protein for muscle. You should usually have yogurt during your lunch hour or just before you go to bed.
v. Low-fat cheese
Low-fat cheese is delicious, mouth-watering and the most desired item all around the whole year. The only barrier between cheese lovers and cheese itself is the quantity of fat it carries. Cheese, as much amount of fat it carries, can compete with any non-vegetarian dish high in fat content.
Low-fat cheese has a reduced amount of fat but the calcium level provided, with the fat content of half of that in the primary one.
vi. Less sugary fruits
Now, everyone knows that eating a lot of fresh fruits is a great way to lose weight and gain muscle. The problem is that not every fruit is going to work great with your diet plans for building muscle.
Some fruits are best for you than other fruits. Which fruits are high in sugar and best for you?
Fruits that are best for you.
- Citrus fruits
- Oranges
- Lemons
- Limes
- Grapefruit
These are the healthiest fruits that you could eat for best results. Apple is a great fruit for everyone and you should eat at least one apple in a day.
vii. Boiled eggs
The most various protein source as it can be prepared in many different ways. Whole eggs can include high levels of cholesterol so it is desirable to reduce the yolk to egg white ratio to 1:3.
So for every three egg whites use one yolk egg. The egg whites contain low fat and rich protein. A whole boiled egg contains 6.3 grams of protein, 5.3 grams of fat and 0.56 grams of carbs in it. Boiled eggs are best for high protein.
viii. Whey protein
Protein shakes are a convenient way to improve your diet and add a great deal of protein in a one-time meal.
There are hundreds of different protein brands to buy, so try to get something essential and with good diet information.
100 grams of whey protein has 31 grams of protein, 9 grams of fat and 49 grams of carbohydrates. Whey protein is best for female muscle growth.
ix. Green vegetables and sweet potatoes
Green Vegetables and sweet potatoes are nutrient-rich foods and protect against many disease states. Some are more diet-conscious than others. Therefore, selecting the best vegetables for your health is hugely important.
Here are some best vegetables that you should eat.
- All green leafy vegetables
- Potatoes
- Broccoli
- Brussels sprouts
- Cauliflower
- Red and green peppers
- Garlic and onions
- Sweet potatoes
- Tomatoes
- Green peas
- Carrots
These are the best vegetables for your diet. And there are a lot of recipes for sweet potatoes you can try.
2. Diet for cutting phase muscle
If you are someone who wants to get cutting muscles into shape then your diet is very important.
Your body requires a variety of things on a day to day basis and when you try to develop yourself physically it requires more of certain minerals, vitamins, and other building lots.
One thing to keep in mind though is that the more difficult you push yourself the more raw elements your body will need for improvement and repair.
i. Calorie Deficit
There is a balance in your body. You eat food that contains calories for your body. These calories are units of energy that your body uses to function. This involves basic things such as breathing, digesting, and keeping your blood flowing, etc.
You take this sum of consumed calories and this is one side of the balance of your body. The other side is the number of calories in the food that you eat daily. You can get this balanced diet by following MyFitnessPal premium.
ii. Chicken Breast
A regular chicken breast meal will contain 175-185 calories for every 100 grams of chicken. This is an excellent meal as it is rich in protein.
100 grams of chicken carries almost 27 grams of protein and only 6.5 grams of fat in it. Chicken breast is best for muscle cutting phase.
iii. Citrus fruits
Citrus fruits are one of the top foods you can eat to lose weight as well as gain muscle while dieting.
By eating citrus fruits daily you are increasing your ability to get rid of fat and at the same time, you are also increasing your metabolism, which can hit healthily start your diet.
They can have a real effect on managing and controlling weight and muscles.
iv. Black beans
Black beans are one of the best foods for your good health when it comes to fitness. Black beans are rich in protein, folate, fiber and other necessary nutrients and vitamins which are essential for bodybuilding.
Here are some other benefits of black beans.
- Black beans keep you Slim and Trim
- Black beans keep your digestive tract in-line
- Black beans regulate your Blood Sugar
- Black beans are good for your Heart
- Black beans are good for your Skin and Hair
v. Water intake
Drinking the right quantity of water during the day is one of the best ways you can achieve fast muscle growth. Our body requires a certain amount of water every day to take out essential functions.
- It helps to filter out toxins that we take in through food and drink
- Water intake helps transport nutrients to the organs and cells that need them a lot
- Water intake keeps the liver and kidneys functioning well
- It supports the digestive system to eliminate food waste
- It helps in reducing the acidity of liquid waste
You should keep a refillable plastic bottle, and calculate how many times you need to drain the bottle to get your personal suggested amount in.
It will help you a lot in drinking a perfect amount of water that your body requires in muscles gaining.
vi. Oatmeal
The best oatmeal for gaining muscles is found in a bowl of whole or steel-cut oats. We can use them with butter and brown sugar.
Although the taste and flavor of oatmeal should be reasonably sufficient to dig a case out of the closet.
Here are some other great benefits of oatmeal. Oatmeal are best for energy boost.
- Oatmeal burns fat from the body.
- We can sleep better by using of oatmeal.
- Oatmeal prevent sickness.
vii. Cardio
The perfect exercise routine is one that blends strength training and some form of cardio. The problem is, many people hate doing cardio and will make up any reason not to do it.
Here are some of the best benefits of cardio.
- Cardio helps reduce stress
- Cardio burns calories which lead to weight loss
- Cardio makes your lungs and hearts stronger
- Cardio reduces your risk of many diseases
- Cardio reduces depression and increases confidence
- Cardio gives you more energy and helps you sleep better
- Cardio helps you to gain strong muscles
In short, adding cardio to your workout increases your muscles, health, and well-being which begins to a more excellent quality of your life.
viii. Training for bodybuilding
Training for bodybuilding is a difficult task. It includes the type and heart muscles of the body. In approaching these muscles, someone must give special attention to the correct implementation of exercises.
Even simple and effective exercises like walking and running require the correct form in performance. White performing exercises make sure you have to wear all the weight-training equipment
ix. Hire a professional trainer
Professional trainers are experts who are aware and capable of helping people to properly perform exercises. With the help of them, safe and effective improvement programs can be achieved.
They are authorized to supply help to exercise trainers within or now and again outside the assumptions of the gym.
They are experienced with the usual bodybuilding training concepts and can also answer questions about the recommended diet and supplements.
x. Hire a certified Coach
When hiring a physical coach, you must make sure that the person is holding relevant certificates or credentials in weight or physical training.
Some coaches are even equipped with the required academy or gym degrees, placing them full authority to deal with relevant issues and questions.
Hire a certified coach for the best training and results.