Bodybuilding & Diet Routines

Accomplished bodybuilders will tell you that diet is as important as weight lifting, and that you can't be successful in just one of those areas and be successful as an athlete. That is why devising a food plan should be considered as high of a priority as developing a training routine if you hope to become a competitive bodybuilder.

The Basics

Just like any good diet plan, a bodybuilder's diet should consist of five or six smaller meals throughout the day. Different foods are used in these meals depending on an athlete's goals (gain weight, lose weight or maintain weight). But no matter what a bodybuilder is hoping to accomplish, the idea is the same: Make healthy choices at each meal.

The Menu

The first thing a bodybuilder should do after waking up is eat a hearty breakfast. That means at least one serving of protein and one serving of carbohydrates, with each serving being about the size of your fist. A bodybuilder's first meal may consist of egg whites or egg beaters, an apple or orange and a cup of oatmeal. A protein shake could be used as your second meal a few hours later, followed by 6 ounces of turkey or chicken and a serving of fresh vegetables for lunch, followed by another protein shake a few hours after that. Dinner would be similar to lunch, with either fish, chicken or lean meat acting as the protein source and vegetables or rice providing the carbs. Low-fat yogurt would make a satisfying sixth meal.

The Weight Gainer

Bodybuilders hoping to gain weight should increase the amount of weight they lift and use less repetitions for each exercise. For instance, instead of bench pressing 150 pounds for three sets of 10 reps, you might start with 10 reps of 150, followed by eight reps of 160, followed by six reps of 170. As for your diet, it should be foods heavier on carbohydrates such as bread, pasta and potatoes.

The Big Loser

Even if you are trying to lose weight as a bodybuilder, it's still important to eat. The main difference is making sure to add more cardiovascular exercises to your workout. Running on the treadmill, playing basketball or taking in a game of tennis all help your body burn calories long after you're done exercising. You also will want to lighten the load on your lifting, aiming for more reps and less rest between sets. Limiting carbs also will help you shed pounds quickly. Breakfast may consist of egg whites and a serving of salmon, with a protein shake later and a salad with tuna and light dressing for lunch. Have another protein shake after that, followed by a dinner of broiled chicken, fruit and brown rice.

The Water Effect

Regardless of your goals as a bodybuilder, you should drink no less than eight 6-ounce glasses of water per day, and up to 10. Water helps keep your body fresh and free of impurities and helps increase metabolism.