When you practice bodybuilding, it is important to have a diet that is adapted for better results. But knowing which type of diet to choose is often complicated. Everyone is convinced that his diet is the best and tries to convince you to do the same. I propose you an article to understand the different diets in bodybuilding. This will help you choose which dietary approach is best for you.
DIETS ACCORDING TO THE QUANTITY OF CALORIES
Diet dry, maintenance or weight gain, which should you choose? These are terms that every practitioner knows. This is a diet approach that adapts the number of calories according to your goal, namely, gaining weight or losing weight.
THE DRY
This very restrictive diet is originally practiced by athletes who compete based on the physical and should be the driest (least fat) possible on the big day. It aims to eliminate a maximum of fat to bring out the maximum muscles. The goal speaks to many of us, so everyone tends to use this term as soon as they try to lose some weight. With the dry, it lowers its number of calories, especially through the decline of carbohydrates. This diet is usually associated with sports sessions to increase cardio to burn more fat (long series, HIIT, cardio). But the dryer has several disadvantages. It is very restrictive from a caloric point of view, it is therefore difficult to hold and especially is not sustainable since one can not always be in caloric restriction. There is also a lack of energy which limits the muscle gain. Do not hesitate to read my article a day in my plate dry.
THE UPKEEP
It is the most balanced diet in my opinion because it allows you to have enough calories for everyday life, to do your sport. The goal is to maintain your weight, take a little muscle and try to lose a little fat. It is also the one that is the most balanced from a caloric and moral point of view. The disadvantage is that, physically, progress may seem slower and it is difficult to see the results in the short term. In any case, you will need to know your maintenance diet which will be your starting point to adapt your diet.
THE TAKING OF MASS
The goal of mass gain is to help you gain weight. Aside from people who have difficulty gaining weight, mass gain is often used periodically by bodybuilding practitioners who want to develop their muscles naturally faster. We eat more than we need, it allows us to have more energy and therefore to work harder in training. The muscles are therefore more stressed, have more calories to draw energy and develop more effectively. If this can make you dream, mass gain is usually accompanied by fat gain. Even if you feel like your muscles get bigger, you usually get a lot of fat, especially if you eat anything to increase your total calories. In many cases, weight gain is followed by a dry cycle to eliminate excess fat. And better to see the muscles taken during the mass gain. The risk of mass gain is therefore having trouble losing the fat, having to start a very restrictive diet. During mass gain, we take the weight and agree to see his tablets disappear for several months. I explained to you in this article why I had taken a mass gain if you want to discover my experience.
DIETS ACCORDING TO HOW TO CONSUME ITS CALORIES
Beyond the number of calories you consume, there are different diets that are based on how you divide your calories throughout the day. To have enough energy to train, it is important to consume enough calories
THE CYCLIC DIET
The cyclic diet is based on the fact of varying its food intake according to your activity of the day. To put it simply, we eat more (and especially more carbohydrates) the days when we have an important activity like the days when we train. This allows you to have calorie intake really adapted to the moment when your body needs it. The calorie intake varies according to the days of the week. If this diet is really interesting to lose fat, it requires to control his caloric intake and therefore to be able to calculate each day his caloric needs. On a daily basis, preparing your meals in advance can therefore become more complicated since the days vary. It is in any case a very good diet to combine muscle gain and fat loss!
INTERMITTENT FASTING
Intermittent Fasting is also a form of diet that alternates feeding and long periods of fasting on the same day. Often, we do not eat anything from evening until noon. It consumes all its total calories over a much shorter period of the day. This approach is often put forward in bodybuilding as in weight loss diets. The major disadvantage in my opinion is that we go through an episode of fasting that is quite long. If you have difficulty managing your eating plan or are sensitive to eating disorders, fasting a good part of the day could be difficult to manage. In these situations, I always advocate the most balanced diet possible to avoid feelings of deprivation or frustration.
THE IIFYM REGIME
The If It Fit Your Macros diet is based on being able to eat anything you want, even pizzas or sweets, as long as it respects your global macros. It does not matter what you eat and what time, as long as you respect your overall caloric total. We focus on calorie intake without worrying too much about the quality of our calories. Sincerely, said like that, it seems to sell dreams. And if you have trouble adhering to a strict diet, maybe that might be right for you. But this diet already supposes to be in capacity to control all the macros of the food which one consumes in order to be able to respect the global total. Moreover, once you have eaten a fast food meal, you will see that you will not be able to consume much the rest of the day. And then level health and balanced diet, all the calories are not equal for your health, The lipids of a burger, will never be worth your omega 3 ...
DIET BY TYPE OF CONSUMED FOOD
Among the different diets in bodybuilding, the approach also varies according to the foods that can or can not be consumed.
THE CETOGENIC DIET
The keno diet or diet is based on the replacement of the majority of its carbohydrates with good lipids. It does not affect its protein intake (about 30%) but consumes only 5 to 10% of carbohydrates. You will still be able to consume vegetables and raw vegetables, low in carbohydrates. All the rest of your diet will come from your contributions in fat! This diet would be particularly effective for weight loss while giving enough energy to your body. The intake of lipids can often be fun (to you avocados and other peanut butter, etc.) but meals can sometimes seem to be quickly swallowed.
THE DIET LOW CARB
Quite similar to the keno diet, the low carb or low carbohydrate diet is also based on a sharp drop in carbohydrates. It increases its protein intake and lipids but with a lower proportion of lipids than in the diet cetogen. We are replacing more with low-calorie foods such as vegetables and raw vegetables. This is often the basis of most diets found in our magazines. Except that contrary to the fad diets, with the low carb diet, you still have to reach a certain caloric intake on pain of just losing weight without taking muscle! This can be interesting if you alternate low carb days and days with more carbohydrates, especially when you train. This is often used in cyclic diets. The disadvantage is that one can quickly run out of calories, energy and therefore have low muscle level results.
I hope that this article on the different diets in bodybuilding will be useful to you to choose the one which will be the most adapted to you. In any case, remember that there is no miracle diet, which you will have to adapt according to your results. And most importantly, that you need to understand what you do and what you eat!
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