" bulking and cutting. The goal of the bulking phase is to build muscle, whereas the cutting phase is dedicated to preserving muscle while losing body fat "
- Bodybuilders exercise regularly and may eat well-planned and nutrient-dense diets, both of which offer many health benefits.
- Calories and Macronutrients: The goal of competitive bodybuilders is to increase muscle mass in the bulking phase and reduce body fat in the cutting phase. Hence, you consume more calories in the bulking phase than in the cutting phase.
During either phase, it’s recommended not to 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 bulking phase.
Macronutrient Ratio :
Once you establish the number of calories you need, you can determine your macronutrient ratio which is the ratio between your protein, carbohydrate, and fat intake. Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change.
1. 30–35% of your calories from protein
2. 55–60% of your calories from carbs
3. 15–20% of your calories from fat
| Bulking phase | Cutting phase | |
| 3450 | 2550 |
| 259 – 302 | 191 – 223 |
| 474 – 518 | 351 – 383 |
| 58 – 77 | 43 – 57 |
Bodybuilding Nutrition: What Foods to Eat and Avoid
You should be eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.
Foods to Eat and Focus On This:
- Meats, poultry, and fish - ground beef, Sirloin steak, salmon, pork tenderloin, venison, chicken breast, tilapia, and cod.
- Dairy - cottage cheese, yogurt, low-fat milk, and cheese.
- Grains - Bread, oatmeal, popcorn, cereal, crackers, and rice.
- Fruits - Apples, oranges, peaches, watermelon, bananas, grapes, pears, and berries.
- Starchy vegetables - Potatoes, green lima beans, corn, green peas.
- Vegetables - Broccoli, spinach, green beans, leafy salad greens, asparagus, peppers, tomatoes, cucumber, zucchini, and mushrooms.
- Seeds and nuts - Almonds, walnuts, sunflower seeds, and flax seeds.
- Beans and legumes - Lentils, kidney beans, black beans, chickpeas, and pinto beans.
- Oils: Olive oil, flaxseed oil, and avocado oil.
Foods to Avoid and Limit on This:
- Alcohol - Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess, It is very good if the bodybuilders stop this habit.
- Added sugars - These offer plenty of calories but few nutrients. Foods high in added sugars include doughnuts, ice cream, candy, cookies, 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 onion rings, chicken strips, fried fish, french fries, 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 "
It is better to eat the following foods in moderation :
- High-fat foods - High-fat meats, heavy sauces or creams, and butterfly foods.
- High-fiber foods - Beans and cruciferous vegetables like cauliflower, etc...
- Carbonated beverages - Diet soda or sparkling water.
One Week Sample Menu:
Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, which can lead to an inadequate intake of essential minerals and vitamins.
It is important to incorporate variety into your diet to ensure your nutritional needs are being met, especially during a cutting phase when you eat limited calories.
Each meal and snack should contain 20–30 grams of protein to optimally support muscle building. When you are in a bulking phase, your food intake will be much higher than when you are in a cutting phase.
Monday :
- Breakfast - Scrambled eggs with oatmeal and mushrooms.
- Snack - Low-fat cottage cheese with blueberries.
- Lunch - Venison burger, broccoli, and white rice.
- Snack - Protein shake and banana.
- Dinner - Quinoa, asparagus, and salmon
Tuesday :
- Breakfast - Protein pancakes with light-syrup, peanut butter, and raspberries.
- Snack - Half Boiled Eggs and an apple.
- Lunch - Sirloin steak, sweet potato, and spinach salad with vinaigrette.
- Snack - Protein shake and walnuts.
- Dinner - Marinara sauce over pasta and ground turkey.
Wednesday :
- Breakfast - Chicken sausage with egg and roasted potatoes.
- Snack - Greek yogurt and almonds.
- Lunch - Turkey breast, basmati rice, and mushrooms.
- Snack - Grapes and Protein shake.
- Dinner - Mackerel, brown rice, and salad leaves with vinaigrette.
Thursday :
- Breakfast - Ground turkey, egg, cheese, and salsa in a whole-grain tortilla.
- Snack - Granola with yogurt.
- Lunch - Chicken breast, baked potato, sour cream, and broccoli.
- Snack - Mixed berries and protein shake
- Dinner - Stir-fry with chicken, egg, brown rice, broccoli, peas, and carrots.
Friday :
- 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.
Saturday :
- 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.
Sunday :
- Breakfast - Avocado slice and Eggs sunny-side up.
- 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.
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