Actually, I’m not sure why I even call it dieting becaue you’re not really cutting calories or anything. However, it’s a well-known term and it’s a lot less scarier than say “bodybuilder eating principle guideline”.
Some of these rules are also in the Gaining Muscle Made Simple but I think it’s important enough to re-write them out again.
There are a few simple rules that most bodybuilders
#1 – Eat Breakfast
This is one of the most important meals throughout the entire day because your body has been in a fasting state for 8 hours or so and it needs to soak up all the nutrients it can get right away.
#2 – Eat Six Meals a Day
Ideally you want to eat every three hours because that’s about how long your body takes to digest food. Why eat so often? Because eating helps your body maintain an anti-catabolic state (catabolic state is when your body breaks down muscle tissue for energy) and promotes anabolism (which is your body turning basic macronutrients into muscle tissue). Why not more? Well for one thing your body won’t really digest the food that quickly and if you decide to eat in the middle of night you’re disturbing an important process called sleep.
#3 Get 8 Hours of Quality Sleep
8 hours of quality sleep doesn’t mean 3 hours of tossing and turning and finally 5 hours of deep sleep. Read my Zzzzzz article on tips for sleeping.
#4 Eat 20 grams of Protein Every 3 hours
Actually, you should really eat about 1/6 of your total protein intake which is around .7g of protein per pound of bodyweight to 1g of protein per pound of bodyweight during mass gaining cycle. 20grams is just a simple rule of thumb but don’t feel like it’s engraved in stone.
#5 Go Whole Wheat
Whole wheat is pretty simple. Unlike the refined white break, whole wheat doesn’t make you as hungry later and doesn’t create an sugar spike in your blood glucose levels, which are both important if you don’t want to gain fat.
#6 Natural Over Powder
It’s almost always better to eat natural lean meat from beef, chicken, and fish. One exception is the post workout meal in which it’s good to eat fast-reacting protein such as whey protein powder. The problem with fish is that some of the farm-fish have high mercury levels. As a result, try to always buy wild caught fish from the ocean when possible.
#7 Get Your Veggies and Fruits
Veggies and Fruits have a lot of antioxidants and are in general good for your health. Pretty simple.
#8 Cheat Within Means
When I say have a cheat meal 2-3 times a week, that doesn’t mean hit the buffet and load up on a 1,500 calorie meal. In fact it’s better to actually cheat on 3 meals than to have a huge feast.
#9 Avoid Eating Out
Eating out is fair unhealthy and should usually be counted as a cheat meal unless you know exactly what the nutrition is for the food you are ordering.