Bodybuilding Diet | Bodybuilding diet plan

 

 

 

So if you are searching for bodybuilding diet then you have to keep one important point in the mind that is that diet is not limited to calories it is more than it before you follow a bodybuilding diet you should know about your macros means how much macros do you need in a day, nutrition, micro-nutrient and which food you have to involve in your diet for better result in your physique.

Most of the people thought why diet is that much important, it is because an ideal diet helps in muscle growth, muscle recovery, strength, reduce fat percentage and also gives you nutrition as well.

So here is the list, we gonna suggest some food item, which you need to add in your grocery list.

1-protein- whey protein, egg white, chicken breast, lean meat, whole egg.

2-carbohydrate- brown bread, cereals, potato, brown rice.

3-fruit and vegetables- green leaf vegetable, fiber, vegetable, banana, apple, blueberries.

4- good fat- avocado, seeds, nut, cheese and coconut oil.

 

Amount of macros in per 100g-

1. Protein in 100g of -

*Whey protein- 24-26 gram in one scoop
*Egg white- 11 gram in 100 gram
*Chicken breast- 31 gram protein in 100 gram
*Lean meat- 26 gram of protein in 100 gram
*Whole egg- 13 gram of protein in 100 gram

2- carbs in 100g of

*Brown bread- 56 gram of carbohydrate in 100 gram
*Cereals- 87 gram of carbs in 100 gram
*Potatoes- 17 gram of carbohydrate in 100 gram
*Brown rice- 23 gram of carbs in 100 gram.

3- good fat in 100g of

*Avocado- 15 gram of fat in 100 gram
*Pumpkin seeds- 49 gram of fat in 100 gram
*Mix nuts- 54 gram of fat in 100 gram of mixed nut
*Cheese- 33 gram of fat in 100 gram of cheese
*Coconut oil- 100 gram of fat in 100 gram of coconut oil.

How much macros you should consume in a single day-

*Simple formula of weight gain you have to consume 50% off carbs from total number of calories, 30% of protein, 20% of fat.

*So if you have to consume 2900 calories in a single day then 50%  calories you have to consume from carbs and 30% from protein and 20% from fat. so in term of calories you will consume 3625 calories from carbohydrate, 870 calories from protein, 580 calories from fat