Most people know that any kind of dieting can be a difficult thing for anyone. This means that even people who are into bodybuilding can find some dieting, especially when on a bodybuilding cutting diet. I say this because I know, as much as I’m into fitness, I’ve found it difficult to diet. That’s why I’ve come up with some tips that might help you out when you go on a bodybuilding cutting diet.
If you are trying to build muscle you need to gain weight, but it’s a different kind of weight. You want to gain muscle and not fat. A successful bodybuilding cutting diet is one that is meant to add more muscle mass while losing fat. Difficult, yes, but it can be done. I recommend that you aim for under 10 calories per pound of lean body weight.
What this means is that say you weigh 220 pounds and have 10% body fat, your cutting diet should be based on 200 pounds and your total calorie intake should be 2000 calories.
Work Into the Diet
When people are eager to lose fat they most often want to do it as soon as they can. However, I feel that you really shouldn’t jump right into a bodybuilding cutting diet. I think it’s great if you’re super eager to do it, but it really is a lot better if you try and take it slow and ease into the diet. I say this because once the diet gets really tough it could end up discouraging you and then you could mess up your entire bodybuilding plan.
When you rush into a low calorie diet your body will automatically take this as a threat to your system and it will try to start storing your body fat quickly in order to survive any future sudden drops. This means that any type of cheat day you may have on your bodybuilding cutting diet, those extra cheat day calories you consume most often will be turned into body fat for use later by your body.
It’s important to do thing gradually and make changes to your diet over time so your body will be able to adapt better to new situations. This will save you a lot of trouble. This does men that the weight loss you are trying to obtain will take longer but it will also last longer.
Get the Right Amount of Nutrients
Even though carbs are quite good when it comes to giving you energy when you’re bodybuilding but in today’s world it’s been discovered that it’s now best to limit the amount of carbs you eat especially when you are on a bodybuilding cutting diet. Carbs can create a vicious cycle because they can spike your insulin and the insulin will increase your sugar cravings which in turn leave you wanting more carbs.
Proteins on the other hand are extremely important when you’re on a bodybuilding cutting diet. The amount of protein should increase when you are on this type of diet. On this diet you should eat 1 to 1.5 grams of protein per pound of your body weight. When you have plenty of protein in your diet it’s going to also help you maintain a positive nitrogen balance which avoids catabolsim by letting the dietary protein to be burned instead of being taken from your muscle protein. It also helps to repair damages you suffer during bodybuilding.
Healthy fats need to be increased also. These healthy fats will make up for your loss of carbs. Fats are used as a fuel that your body can use when needed during your bodybuilding cutting diet. You can increase your healthy fat intake by adding the following to your diet:
- Olive oil
- Canola oil
- Sunflower oil
- Safflower oil
Eat More Meals
During your bodybuilding and during the bodybuilding cutting diet it’s important that you stay away from eating three meals a day. Instead it’s important to eat 6 to 8 daily meals. This means your meals need to be small portions and spread out during the entire day. This can be difficult for some people, but it’s vital that you do so because it gives your body a constant influx of nutrients. By making sure that your food intake is on a regular basis all through the day helps to increase your metabolic rate and when your metabolic rate increases you’ll burn more calories and lose more weight.
Include a Fat Burner in Your Diet
Even though some people don’t agree with this, I personally believe it’s important to use a fat burner when you are on a bodybuilding cutting diet. The most effective kinds of fat burners are ones that are called ECAs. They contain ephedrine, aspirin, and caffeine and have scientific backing that they can help burn fat. Depending on what other ingredients there might be included in them these fat burners can be 70 to 90% successful. Even though fat burners are not mandatory for this kind of a diet, they can help to speed up your results.
Drink Plenty of Water
Water is one of the most important things that you can include in any diet, especially a bodybuilding cutting diet. After all, your own body is made up of more than 60% of water and when you sweat during workouts it needs to be replaced.
When your body gets a constant intake of water all during the day it will stop trying to hold on to water which means you’ll have a lot less water retention which also equals loss of weight because your body won’t think it needs to save water in your tissues for later use.