Diet and Nutrition Plan
Diet and Nutrition Plan is 70% more important than workout or excercise.So before go for workout have a look on your diet plan. It doesn’t matter how hard you are training in the gym, if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets with you before leaving.
Remember, we’re looking at the ultimate 5-day workout routine for women to get strong and toned, and if you’re not eating right, you will become neither strong, nor toned.
Here are some tried and tested methods proven to give great results.
1. Drink enough water
When it comes to exercise and health in general, adequate hydration is crucial.
Water makes up close to 80% of our bodies, and we need it to perform even the most basic of physiological processes. Without adequate amounts of water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general.
When we exercise, we perspire and can lose important electrolytes via our sweat. This is why it’s important to stay well hydrated during exercise, to help replenish the fluids, minerals, and electrolytes we lost through training.
Aim for 2.5 litres of mineral water per day. Failing that, filtered water is still very good for you.
2. Get plenty of healthy protein
Protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day.
Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.
3. Invest in a good quality whey protein
Providing you can consume whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat.
Whey protein shakes are perfect because one shake provides around 30 or more grams of protein per serving. They’re easy to make, convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.
4. Don’t forget your veggies
As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables.
Vegetables are full of digestive-friendly dietary fiber, they’re rich in vitamins, minerals, and antioxidants, and they help to give your meals extra texture and flavour.
Don’t rely on vitamin supplements alone when it comes to nutrient intakes, instead, make sure you eat plenty of fresh vegetables each day.
It’s recommended that you get:
- 30–35% of your calories from protein
- 55–60% of your calories from carbs
- 15–20% of your calories from fat
Here’s an example of the ratio for both a bulking and cutting phase:
|Bulking phase||Cutting phase|
These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.
Foods to Focus On
The foods you eat don’t need to differ between the bulking and cutting phase — usually, it’s the amounts that do.
Foods to eat include:
- Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
- Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
- Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.
- Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
- Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
- Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
- Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
- Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.
- Oils: Olive oil, flaxseed oil and avocado oil.
Foods to Limit
While you should include a variety of foods in your diet, there are some you should limit.
- Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess.
- Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake and sugar-sweetened beverages, such as soda and sports drinks.
- Deep-fried foods: These may promote inflammation and — when consumed in excess — disease. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds.
In addition to limiting these, you may also want to avoid certain foods before going to the gym that can slow digestion and cause stomach upset during your workout.
- High-fat foods: High-fat meats, buttery foods and heavy sauces or creams.
- High-fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower.
- Carbonated beverages: Sparkling water or diet soda.
Many bodybuilders take dietary supplements, some of which are useful while others are not The best bodybuilding supplements include:
- Whey protein: Consuming whey protein powder is an easy and convenient way to increase your protein intake.
- Creatine: Creatine provides your muscles with the energy needed to perform an additional rep or two. While there are many brands of creatine, look for creatine monohydrate as it’s the most effective.
- Caffeine: Caffeine decreases fatigue and allows you to work harder. It’s found in pre-workout supplements, coffee or tea.
A multi-vitamin and mineral supplement may be helpful if you’re limiting your calorie intake in an effort to reduce body fat during your cutting phase.
SUMMARYInclude a variety of nutrient-rich foods across and within all the food groups in your diet. Avoid or limit alcohol, foods with added sugars and deep-fried foods. In addition to your diet, whey protein, creatine and caffeine can be useful supplements.
- Breakfast: Scrambled eggs with mushrooms and oatmeal.
- Snack: Low-fat cottage cheese with blueberries.
- Lunch: Venison burger, white rice and broccoli.
- Snack: Protein shake and a banana.
- Dinner: Salmon, quinoa and asparagus.
- Breakfast: Protein pancakes with light-syrup, peanut butter and raspberries.
- Snack: Hard-boiled eggs and an apple.
- Lunch: Sirloin steak, sweet potato and spinach salad with vinaigrette.
- Snack: Protein shake and walnuts.
- Dinner: Ground turkey and marinara sauce over pasta.
- Breakfast: Chicken sausage with egg and roasted potatoes.
- Snack: Greek yogurt and almonds.
- Lunch: Turkey breast, basmati rice and mushrooms.
- Snack: Protein shake and grapes.
- Dinner: Mackerel, brown rice and salad leaves with vinaigrette.
- Breakfast: Ground turkey, egg, cheese and salsa in a whole-grain tortilla.
- Snack: Yogurt with granola.
- Lunch: Chicken breast, baked potato, sour cream and broccoli.
- Snack: Protein shake and mixed berries.
- Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas and carrots.
- Breakfast: Blueberries, strawberries and vanilla Greek yogurt on overnight oats.
- Snack: Jerky and mixed nuts.
- Lunch: Tilapia fillets with lime juice, black and pinto beans and seasonal veggies.
- Snack: Protein shake and watermelon.
- Dinner: Ground beef with corn, brown rice, green peas and green beans.
- Breakfast: Ground turkey and egg with corn, bell peppers, cheese and salsa.
- Snack: Can of tuna with crackers.
- Lunch: Tilapia fillet, potato wedges and bell peppers.
- Snack: Protein shake and pear.
- Dinner: Diced beef with rice, black beans, bell peppers, cheese and pico de gallo.
- Breakfast: Eggs sunny-side up and avocado toast.
- Snack: Protein balls and almond butter.
- Lunch: Pork tenderloin slices with roasted garlic potatoes and green beans.
- Snack: Protein shake and strawberries.
- Dinner: Turkey meatballs, marinara sauce and parmesan cheese over pasta.
SUMMARYVary the types of foods in your diet and consume 20–30 grams of protein with each meal and snack.
For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before doing bodybuilding.
Low Levels of Body Fat Can Negatively Affect Sleep and Mood
To prepare for a bodybuilding competition, competitors 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 level of body fat, combined with the low calorie intake, has been shown to decrease sleep quality, negatively affect mood and weaken the immune system in the weeks leading up to a competition and even several weeks after.
Consequently, this can decrease your ability to function each day, negatively affect those around you and leave you more susceptible to illness.
Risks of Anabolic Steroid Use
Many, but not all, muscle-building supplements are advertised by bodybuilders who use performance-enhancing drugs, such as anabolic steroids.
This misleads many bodybuilders into believing that they can achieve the same muscular look by taking the advertised supplement.
In turn, many bodybuilders, especially those at the beginning of their journey, develop unrealistic expectations of what can be accomplished naturally, which may lead to body dissatisfaction and eventually the urge to try anabolic steroids.
However, anabolic steroids are very unhealthy and linked to several risks and side effects.
In addition to being illegal to possess in the US without a prescription, using anabolic steroids can increase your risk of heart disease, decrease fertility and result in psychiatric and behavioural disorders like depression .
SUMMARYWhen preparing for a competition, make sure you’re aware of the possible side effects. Also, understand that the physiques you see in supplement ads may not be realistically achieved without the use of anabolic steroids, which are very unhealthy.
Bodybuilding is judged on muscularity and leanness rather than athletic performance.
Achieving the desired bodybuilder look requires regular exercise and special attention to your diet.
Bodybuilding dieting is typically divided into bulking and cutting phases, during which your calorie intake will change while your macronutrient ratio remains the same.
Your diet should include nutrient-dense foods, 20–30 grams of protein with each meal and snack, and you should restrict alcohol and deep-fried or high-sugar foods.
This ensures you get all the important nutrients your body needs for building muscle and overall health.
5 Diet Mistakes That Prevent Workout Results
Drinking a Protein Shake Before a Workout
Protein is digested much slower than carbs, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles.
The Fix: Reach for a smaller quantity of protein, along with slow burning carbs pre-workout, and choose higher protein shakes, snacks or meals afterwards.
Exercising on an Empty Stomach
It’s physiologically impossible to burn pure body fat – during aerobic exercise you burn a combo of carbs and fat. When carbs aren’t readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping a meal, you may end up eating away at your own muscle instead of building it!
The Fix: If you don’t like the feeling of food in your stomach when you exercise stick with a liquid, like a small smoothie made with unsweetened frozen fruit and organic skim or soy milk.
Overusing Energy Bars
Overusing them can cause you to “eat back” the calories you burned exercising, preventing you from seeing results. A lot of my non pro athlete clients grab a bar post workout and eat a meal a few hours later, which may be overload when you consider that many bars are the equivalent of a turkey sandwich – and most people wouldn’t eat a turkey sandwich, then sit down to chicken stir fry a few hours later.
The Fix: If you’re going to eat within an hour of the end of your workout, skip the bar, or go for it and pare down the portions in your next meal.
Not Eating Enough “Good” Fat
Every cell in the human body is partially made out of fat, including muscle, so “good” fat is needed to heal and repair post workout – without it you can stay sore and fail to see an improvement in strength and muscle tone.
The Fix: Include small portions of foods like extra virgin olive oil, avocado and almonds at every meal, and be sure to include a daily source of omega 3 fatty acids
Buying Into the Afterburn Myth
While it’s true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge (note: a medium original Pinkberry = 230 calories).
The Fix: My general rule of thumb: the 50/50 principle – if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50 percent before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 calories both before and after hitting the gym – that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after.