Bodybuilding Diet Plan for Weight Loss

December 28, 2011
Bodybuilding Diet Plan for Weight Loss

Bodybuilding Diet Plan for Weight LossKey Components of a Bodybuilding Diet Plan for Weight Loss

Is a bodybuilding diet plan for weight loss any different from other diet menus? Well, to begin with we need to know that when you are trying to build muscle along with losing weight, the entire focus of weight loss gets changed.

In the sections that follow, we will give you a detailed outline of what all you need to know about following a bodybuilding diet plan for weight loss.

Your Food Habits

What you eat, along with when and how you eat it will make all the difference when it comes to implementing a successful bodybuilding diet plan for weight loss. To begin with, watch what you eat. Remember that the basis of bodybuilding lies in the growth of muscles. An ideal bodybuilding diet plan for weight loss should be rich in key nutrients such as proteins, carbohydrates and fibers.

Make sure you consume plenty of the following:

  • Fresh fruits
  • Vegetables
  • Meat
  • Fish
  • Eggs
  • Chicken
  • Grains
  • Wheat
  • Sweet potatoes
  • Milk
  • Water

On the other hand, it is equally important to avoid the below foods:

  • Fried foods
  • Cakes and pastries
  • Candy and sodas
  • Chocolates
  • Breads
  • Pasta
  • Potatoes
  • Processed cheese

Generally, any meal in an ideal bodybuilding diet meal plan for weight loss should offer nutrients in the following proportions:

  • Carbohydrates – 40%
  • Proteins – 40%
  • Fats – 20%


Once you know what to eat, it is even more important to know when and how to eat. Our body spends a major reserve of its energy while trying to digest the food we eat. So, if you eat shortly before your exercise starts, your body will be busy digesting and your workouts are likely to suffer.

For best results, give your body at least 1.5 hours to digest its food before you start exercising. It is also equally important to know when to eat after your exercise is over. When we exercise, our body uses up the glycogen stored in our muscles. It is very important to replace the glycogen within a maximum of 20 minutes to prevent the body from going into the catabolic state.

Fruits like bananas and oranges are the best choice for this purpose.

Similarly, having a heavy lunch and an even heavier dinner is the most common eating behavior. However, the dictum of a bodybuilding diet plan for weight loss states that the breakfast should be the heaviest meal of the day, followed by lunch and dinner, in that order.

In addition, experts also advise to have a number of smaller meals in the day instead of the three main meals. This is expected to boost your metabolism and give you higher levels of energy. 4 to 6 meals a day, spaced at an interval of around 2-3 hours is a good idea.

Your 5 Golden Rules

  1. Strike a balance. Make sure your diet plan has all the essential food groups, vitamins and minerals added to it.
  2. Don’t starve yourself. You need a certain minimum level of calories and mass to be able to build muscle and sculpt yourself.
  3. Take professional advice. Know that every individual has a different body structure and requirements. Take the advice of a professional trainer and fitness expert for your bodybuilding diet plan for weight loss.
  4. Take it step-wise. Your plan should be different if you just want to build muscle and on the other hand, if you want to lose weight first and then build some muscle. For instance, in the second case, it will be advisable for you to combine an aerobics workout with weight training for best results.
  5. Be realistic. Don’t get misled by commercials and attractive visuals. Those well-sculpted bodies you see are a result of efforts over a longer period of time, along with loads of dedication.

The sport of bodybuilding is directly associated with sculpting your muscles and body to a certain level. To do this, you will first need to bring your body weight to a particular level. A well-balanced and professionally designed bodybuilding diet plan for weight loss is your first step in that direction and should be preferably designed with the help of a certified trainer or fitness expert.

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