To become an aesthetic bodybuilder, you must have high-intensity training sessions with a proper diet program. Hard training is difficult and necessary for a muscular body, but most people with a weight lifting experience would probably agree that training is not the hardest part of it. The time spent on training should be minimal while the intensity of exercises should be hard.
There are also not many people who spend more than 2 hours a day only for training. If you still wonder what is the hardest part of bodybuilding, then the answer is to have the right diet plan.
Aesthetic Bodybuilding Diet: The Prerequisite of Getting Your Muscles Ready
Your diet should contain both daily food and supplementary intakes. You may wonder what is so complicated about consuming healthy foods, but this diet plan has many limits on what foods you should eat and whatnot. A proper diet plan for ordinary people is just having a healthy diet that is not too hard to follow, but a diet plan for bodybuilders needs to be more than just a healthy diet, which means they need to consider all kinds of things like what to eat, how much to eat, when to eat, the nutrition ratio, and even how the body would react to this diet plan. From all aspects, your diet has to be a little extreme compared to the ordinary diet plan. Below you can find some practical nutritional tactics and facts which will help you to get better acquainted with this specific type of diet for bodybuilding:
1. Know The Numbers
If you have trouble with gaining the wrong type of weight when you want to lose it, or otherwise, the problem may be that your calorie intake versus weight loss is out of balance. You should then use this formula to achieve the optimal growth range: multiply your body weight by number 16 and then by number 18. For example, by this formula, the 180 pounds guy is supposed to take 2,880-3,240 calories a day (180 pounds multiplied by number 16 and after that by number 18). Such calories must be spread every 2-4 hours in between 5-7 meals for the best results. If you need to lose a few pounds, then you need to multiply bodyweight by number 12, and if you want to maintain your body weight then use a range of numbers 13-15 instead. When planning meals for these numbers, note that not all calories are equal. You should eat a proper ratio of 30 percent of proteins, 50-60 percent of carbohydrates, and 10-20 percent of high-quality fats.
2. Make Small Tweaks
If you gain more than 2-3 lbs per week, most likely it is body fat. If you lose more than 2-3 lbs per week, that is usually a lot of muscle tissue. If you do not move toward your targeted weight at a steady pace after three weeks, change your calorie level by 200-400 calories per day. Keep your current macronutrient ratios and stay for another three weeks with that new level. Keep adjusting your macros until the scale is steadily moving in the proper direction.
3. Intake More Proteins
To have a well-balanced diet, your body needs proteins; in particular, the amino acids found in whole proteins such as meat, fish, and dairy. Most products from fish, eggs, milk, chicken, red meat, oats, nuts, and kernels are best for your protein intake. Lean meats are one of the main sources of fat burning in your body, helping to improve your metabolism and develop healthy muscle tissue while making you feel full and satisfied. About 15-20 percent of your calories per day should be obtained from lean proteins like chicken and turkey breasts, fish, lean beef cuts and white eggs.
4. Include Supplements & Shakes
If you have trouble with taking enough of those foods that will fill your meal, make protein shakes your trump card. Add a 20-25 gram of protein shake to your diet plan once or twice a day, so you don’t feel bloated.
5. Eat The Good Carbs
If you are training hard and want considerable muscle, your body needs carbohydrates. Carbs cover a wide variety of foods, but not all of the food is good for bodybuilding. Vegetables are an excellent source of carbohydrates because they are rich in nutrients and high in fiber, so it takes the body longer to disassemble, consume and digest them. Additionally, antioxidants found in many vegetables promote good health and prevention of diseases.
Carbohydrates can be divided into two main categories – simple and complex. Simple carbs usually involve candies, juices, cereals, pasta, pastries, biscuits, and white bread. Most of the time you will want to reduce the number of simple carbs you are ingesting. Alternatively, pick complex carbs that break down in the body more slowly, giving you more sustained energy.
6. Be Aware of Your Sodium Intake
Sodium has been getting a lot of bad attention for years, just like carbs. The line of thought was that eating too much sodium causes the body to hold too much salt, which can result in increased blood pressure, increasing the risk factor for heart disease, stroke, and kidney disease.
A few studies have shown that less sodium consumption can lower your blood pressure, but not by that much. The truth is that getting enough sodium into your diet is important. You must be mindful of your sodium intake and strive for levels that are neither too high nor too low. Whenever possible, keep an eye for labels and stick to lean, safe unprocessed food products such as green vegetables, fresh meats, and natural grains. Avoid canned foods, sauces, and frozen inlets that tend to have a high sodium level.
7. Make The Best Use of Fat
Like carbohydrates, fat comes in a few types. The bad fats typically involve saturated or trans fats such as butter, cheese, and ice cream. Good fats involve monounsaturated and polyunsaturated fat, that includes necessary omega-3 and omega-6 acids. Such fats are better and can even reduce the risk of sickness and infection, which is a great bonus for all of you who train hard. Meat, seeds, nuts, and oils such as olive, canola, and sunflower are great sources of good fats.
8. Drink More Water
Dehydration is a problem that is more common than you might think and can directly affect the look of the body. Dehydrating at only 1-2% of your body weight can affect your ability to work and exercise, and mess up your workouts and let your muscles look flat. Symptoms of severe dehydration are quite obvious: muscle spasms, shortness of breath and heart palpitations, while symptoms of moderate dehydration are more difficult to detect. To minimize the risk of dehydration, keep a steady intake of fluid throughout the day, and keep a close eye out for darker-than-normal urine that can indicate dehydration.
To get a pretty good idea of how much water you should be drinking every day, divide your weight by half. It is about how many ounces of water you should ingest daily. Do not be concerned about drinking too much water because, along with excess sodium, the body will just flush the surplus.
9. Avoid Mental Stress
To optimize muscle growth, you need to avoid any kind of psychological and physical stress, since it is directly related to muscle growth. It is necessary to have a diet plan that can help your body stay mentally and physically healthy. Besides, it is quite important to have small meals as often as possible during a day and to take all the nutrition needed for bodybuilding.
10. Avoid Alcohol
Alcohol is unproductive if your goal is to improve the look of your body. It reduces the fat-burning capacity of your body and also increases your accumulation of fat. Your body processes the bulk of your alcohol into energy to fuel your body. That may look like good news, but it does mean that your body burns alcohol rather than collected body fat. Worse yet, any alcohol that your body will not burn ends up deposited as fat.
Bodybuilding Tips for the Perfect Body
It takes a special kind of training to achieve a balanced, symmetrical body type. Here are just a few tips for creating your aesthetic physique:
- If during your workouts you always pull the same weight and reps, your body will have no reasons to improve. To change your body, lower your weight and increase your reps by going through a sequence. To prevent injuries, start with 2 warm-up sets. Start with a set of 6-8 reps at around 70-80 percent of your maximum effort after your warm-up.
- To order for the body to look best, all proportion and form must be in harmony. The best way to achieve proportion and symmetry is by adding unilateral exercises to your everyday training routine. Lifting with one arm or leg at a moment will guarantee that both sides of your body are equally strong and proportionate.
- Aesthetic bodies do not have a great deal of extra body fat. Without a low percentage of body fat, you won’t see trimming lines or muscle tone. While building muscle without losing your cuts can be difficult, it is not impossible. Hold your rest periods short to remain in shape. Rest for leg muscle group around 50 seconds, while for biceps and triceps muscle group rest no more than 30-40 seconds.
- While balance, symmetry, and conditioning are essential for a divine body, nothing stops people like a magnificent V-taper. The aesthetic figure is represented by the large shoulders with a small waist.
- Great abs are a must. These are a sign that your scale, form, symmetry, and conditioning are perfectly balanced. At the end of your workout, exercise your abs three days a week using fast routines.