If you are thinking to seriously start building your body and get into bodybuilding, then you must create and make a bodybuilding plan as well as get yourself natural supplements for low testosterone. Bodybuilding is not only going to the gym and lift some weights. You have to make a perfect plan and nutrition plays a large part in the growth. Your diet changes constantly due to the increase or decrease of your muscle mass.
To learn more How to create a bodybuilding diet and grow your body, keep reading this article.
How to Plan a Bodybuilding Diet?
The first thing you can do to learn how to plan a bodybuilding diet is to track your body’s response to your diet and workout plans. To do so, the first thing you can do is by using a scale. Buy a scale and monitor your weight. Every time you scale your weight, you should keep notes. It is recommended to scale your weight every week, on the same day and if possible, at the exact time as one week before.
If you notice that you are losing weight then you should start looking for a diet plan and eat more.
If you notice that your weight is increasing, then probably you are building muscle. But, be careful, if you increase your weight, your body fat will also increase, so you keep that in mind to keep fat under control and regularly check its levels.
A good method to see if your muscle or fat is increasing is by using a set of body fat calipers. You should use the calipers every two weeks to see what’s happening with your muscle fat. If you see that muscle is going down, you need to eat more. If the calipers show that body fat is increasing, then you need to eat less.
If you go to a good gym, then they should have a set of calipers and you can measure your muscles to see what exactly is happening. Every time you measure the total body fat and fat-free mass(muscle), you should write them down. The next time you measure them, you can compare them with the previous measures to see if the body fat has gone up or not. We want the fat-free mass to go up and total body fat to go down. If you are not eating enough, you will find that the muscle is going down and the body fat up.
Down below is an example of Bodyfat and Muscle Calculations.
The body fat calculation example is based on a person with 200Ib weight and 21% of body fat.
Step 1: Bodyweight x Bodyfat % = Bodyfat Ib
(200 x 0.21 = 42 Ib bodyfat)
Step 2: Bodyweight – 42 = Muscle
(200-42 = 158)
From the calculations, we find out that a person with a weight of 200Ibs and a bodyfat of 21% has a total body fat of 42Ibs and fat-free mass of 158Ibs.
So, the next time you measure the body fat and muscle, you can compare these results and see what is happening with your body.
In order to set a nutrition plan for ourselves, we need to know how many calories we should eat in a day. As a basic plan, we recommend using a ratio of 30% protein, 50% carbohydrates, and 20% fats.
Remember that protein and carbohydrates contain 4 calories per gram while fat contains 9 calories per gram.