Build a reasonable, healthy diet to gain muscle and lose fat

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Build muscle of bodybuilder body will through weightlifting and nutrition. To maximize results from your workouts, you must focus on your diet, as eating the wrong foods can be detrimental to your fitness goals. The article will guide how to build a reasonable and healthy fat loss diet.

1. Basic knowledge of bodybuilding

Bodybuilding helps develop and maintain a fit, toned and muscular body. To do this, many bodybuilders follow a fat loss diet.
A phase of weight gain that can last months to years, bodybuilders eat a high-calorie, high-protein diet and lift weights with the goal of building as much muscle as possible.
The post-cutting phase focuses on following a lean muscle gain diet that is losing as much fat as possible while maintaining the muscle mass that was developed during the training phase. This is achieved through specific changes in diet and exercise over a period of 12–26 weeks.
Bodybuilding and muscle building diets are usually divided into 2 phases: Training and cutting. The goal of the bulking phase is to build muscle, while the cutting phase is dedicated to maintaining muscle while reducing body fat.
Benefits of bodybuilding:
To maintain weight and build muscle, bodybuilders regularly exercise, doing both resistance training and aerobic exercise. Resistance training increases muscle strength and size. Muscle strength is strongly associated with a reduced risk of death from cancer, heart disease and kidney disease, as well as a number of other serious diseases. Diet is also one of the key factors of athletes and it is as important as nutrition. With careful planning, bodybuilders can eat in a way that not only supports their efforts in the gym but also keeps them healthy. Following a healthy diet, which includes nutrient-rich foods from all food groups in appropriate amounts, can significantly reduce risk factors for chronic disease.

2. Diet to gain muscle and lose fat for bodybuilding

Bodybuilders' goal is to increase muscle mass during the bulking phase and reduce body fat during the cutting phase. As a result, you consume more calories in phase b than in the cutting phase.
2.1 Calorie needs
During exercise, calories should be guaranteed about 15%. For example, with a maintenance calorie intake of 3,000 per day, 3,450 calories per day (3,000 x 0.15 = 450) should be eaten during the training phase.
When going from the muscle gain phase to the cutting phase, you will instead reduce your maintenance calories by 15%, which means you will eat 2,550 calories per day instead of 3,450.
When you gain weight during the weight gain phase or lose weight during the cutting phase, you will need to adjust your calorie intake to control changes in weight.
Increase calories when you gain weight during the weight gain phase and decrease calories when you lose weight during the cutting phase to keep progressing.
During both phases, you should not lose or gain more than 0.5–1% of your body weight per week. This ensures that you don't lose too much muscle during the cutting phase or gain too much body fat during the training phase.

2.2. Macronutrient Needs
When establishing your energy needs, you can determine your macronutrient ratio, which is the ratio between your protein, carbohydrate, and fat intake.
Unlike calorie needs, in the boost and cut phases, your macronutrient ratio doesn't change.
You should apply:
30–35% of your calories from protein 55–60% of your calories from carbs 15–20% of your calories from fat An example of ratios for both the mass and cutting:
Bulking phase
Calories 3,450 Protein (grams) 259–302 Carbs (grams) 474–518 Fats (grams) 58–77 Cutting phase :
Calories 2,550 Protein (grams) 191–223 Carbs (grams) 351–383 Fats (grams) 43–57 These are general guidelines, so it's best to consult a dietitian to determine individual needs based on goals to ensure a nutritious diet.

3. Foods to eat and avoid

Diet is just as important as exercise. Using the right foods in the right amounts gives your muscles the nutrients they need to recover from your workouts and grow bigger, stronger. Conversely, consuming the wrong foods or not consuming enough of the right variety will result in lower results.
Foods to focus on and foods to limit or avoid when building a diet to gain muscle and lose fat:
3.1. Foods to focus on
The food you eat doesn't have to be different between the stages of cooking and chopping - usually, it's the quantity. Foods to eat include:
Meats, poultry and fish: Beef steak, ground beef, pork loin, chicken breast, salmon, tilapia and cod. Milk and dairy products: Yogurt, cheese, low-fat milk and cheese. Grains: Bread, oatmeal, quinoa, popcorn, and rice. Fruits: Berries, grapefruit, oranges, apples, bananas, grapes, pears, peaches, watermelons... Starchy vegetables: Potatoes, corn, green beans, green beans and cassava. Vegetables: Spinach, leafy greens, broccoli, tomatoes, cucumbers, zucchini, asparagus, peppers and mushrooms. 3.2. Foods to Limit
Although you have a wide variety of foods to choose from in your diet, there are a few that you should limit. These include:
High-fat meats, foods high in butter and sauces or heavy cream. Foods that provide fiber: Beans and cruciferous vegetables like broccoli or cauliflower. Carbonated water or diet soda.

4. Supplements

Many bodybuilders use supplements, some of which are helpful while others are not. Good supplements that can be used alongside a fat loss diet include:
Whey protein : An easy and convenient way to increase your protein intake. Creatine: Provides muscles with the energy they need to perform exercise activities. Although there are many brands of creatine, look for creatine monohydrate as it is the most effective. Caffeine: Reduces fatigue. Multivitamins and minerals can be helpful if you're limiting your calorie intake in an effort to lose body fat during the cutting phase.

5. Some things to note for building a diet to gain muscle and lose fat

Diets of bodybuilders are often described as restrictive, repetitive and boring. Traditional bodybuilding diets often feature limited food choices and little variety between and within food groups, which can lead to inadequate absorption of essential minerals and vitamins. body.
Therefore, it is important to incorporate variety into your diet to ensure that your nutritional needs are met, especially during the cutting period when you are in need of calorie control. In parallel, with this, when building a diet to gain muscle and lose fat, each main meal or snack should contain 20-30 grams of protein, an ingredient that helps optimally support muscle building. .
When you are in the binge phase, your food intake will be much higher than when you are in the cutting phase.
Low body fat density can negatively affect sleep and mood. To prepare for a bodybuilding competition, competitors must achieve extremely low levels of body fat, with men and women typically reaching body fat levels of 5–10% and 10–15 respectively. %.
This low body fat level, combined with low calories, has been shown to decrease sleep quality, negatively affect mood, and weaken the immune system in the weeks leading up to competition. and even weeks later.
As a result, this can reduce your ability to function every day, negatively affect those around you, and make you more susceptible to illness.
Some possible risks of using Anabolic Steroids:
Muscle building supplements advertised by bodybuilders using performance enhancing drugs, such as anabolic steroids. This leads many bodybuilders to misunderstand that they can achieve the body they want by taking advertised supplements. In contrast, many bodybuilders, especially those just starting out, develop unrealistic expectations of what can be accomplished spontaneously, which can lead to a body that doesn't work. satisfied and ultimately motivated to try anabolic steroids. However, anabolic steroids are not a healthy compound to recommend and they are associated with a number of risks and side effects. Fat loss diets are often divided into strengthening and cutting phases, in which your calorie intake will change while the ratio of nutrients remains the same. Fat loss diets should include nutrient-dense foods, 20–30 grams of protein in each meal and snack, and you should limit alcohol and fried or high-sugar foods.

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Reference sources: healthline.com, webmd.com