Bodybuilding

Bodybuilding Diet Plan

A bodybuilding diet plan is highly dependant on the phase of training. High-level bodybuilding works in three phases, a bulking/mass phase, a strength phase, and a cutting/competitionphase. Let's break down each of these phases to decide the best way to structure your plan.

Bulking/Mass PhaseModern bodybuilding puts a lot of stress on the size and density of the muscle. The fastest way to put on muscle is to bulk up. There is no caloric limit in this phase; your focus should be on eating the right food to put on clean weight. Our diet should consist of high carb, high proteinand low-fat foods. The high carbs will ensure that you continue to have the power during your workouts to perform and train for size. High protein will ensure that after a workout we start to recover as quickly as possible and low fat because it serves very little to our goals. Try eating 5-7 meals a day - each around 500-700 calories.

Strength PhaseFollowing the bulking phase, we want to lose some of the density that is not needed but keephe muscle we worked so hard to build. Using our strength phase as a way of maintaining size we should eat a diet with moderate carbs, high protein, and low fat. The only item that really changes is carbs because we want to limit some of the unneeded size. Keep in mind that without these carbs you will lack energy in your workout program and your focus in training should focus on low intensity and high volume.

Cutting PhaseNow that you have put the size on and slowly started to take it off with your strength phase it is time to start the cut. A cutting phase is by far the most difficult. Your diet will consist of low carb,high protein, and low fat. You need to make sure that anything you eat has some source of fiber, so sticking to chicken and tuna might not be the best idea, Oatmeal will provide you with the necessary carbs and fiber for your cutting phase without putting on any unneeded weight. During a cutting phase, you can eat as many vegetables and low-calorie proteins as you want.The goal of this phase is to bring your body fat percentage down to around 7-12%, so eating any fat should be largely avoided.

The Ultimate Bodybuilding Training Program

We’re all here for the same reason; we want to be chiseled like a Greek statue that will leave people marveling at how anyone could be so unbelievably ripped.

Bodybuilding is all about creating a beautiful body. And if you ask any high-level bodybuilder,they will tell you that it is an art. Between meticulously keeping track of every element that
enters your body, every calorie that gets burnt and your overall shape, form, and size, your ultimate goal is to create a masterpiece worthy of any ancient Greek literary work (Did we hear someone say ‘Hercules’?).

And although the Sporter team generally recommends that every body builder has a unique customized regime based on their strength and size, we’ve put together a basic bodybuilding program based on traditional weightlifting methods that’s perfect for anyone.

Try this bodybuilding program to shape your masterpiece

PHASE 1 - BUILD STRENGTH

MONDAY/THURSDAY

PUSH	REPS	SETS	TEMPO	RBS*
BENCH	8	3	31X0	90
SQUAT	8	3	2111	90
MILITARY PRESS	8	3	1010	90

*Rest between sets

TUESDAY/FRIDAY

PULL	REPS	SETS	TEMPO	RBS*
PULLUP	8	3	2112	90
DEADLIFT	8	3	1010	90
BENT OVER ROW	8	3	3112	90

*Rest between sets

 

PHASE 2 - ISOLATE

MONDAY/ THURSDAY

PUSH 2	REPS	SETS	TEMPO	RBS*
LUMBERJACK SQUAT	6	4	2111	90
CG BENCH	12	3	31X0	90
BRADFORD PRESS	12	3	1010	90
DIPS	6	3	21X1	90

*Rest between sets

TUESDAY/FRIDAY

PULL 2	REPS	SETS	TEMPO	RBS*
ROMANIAN DEADLIFT	6	3	2111	90
NEUTRAL GRIP PULLUP	12	3	3112	90
SINGLE ARM ROW	8/8	3	2112	90
SHRUG	12	3	2121	90

*Rest between sets

 

Try this basic bodybuilding split to gain strength, size, and power. Phase 3 will require you to
develop and condition specific areas of your body that are weak or lacking in muscle tone. Now
get shredding, son!