How to Create a Bodybuilding Diet - MMUSA - Australia
How to Create a Bodybuilding Diet

 

Ok, so you want to get huge?! You get into the gym, pound weights till you have a big red head, go home and thats it, you maybe think that all you have to do. Pump the weights. If only it was that simple.

Bodyfat Calculations

Example of calculations of bodyfat, and fat free mass, using the weight as 200lb, and a bodyfat percentage of 21%.

Bodyfat Calculations Example
Bodyweight: 200lbs
Bodyfat Percentage: 21%
The calculations…
Step1. Bodyweight x bodyfat percentage = lb bodyfat.
(200 x 0.21 = 42 lb bodyfat)
Step2. Bodyweight – 42 = fat free mass (200 – 42 = 158) (This figure is the total amount of fat free mass).
So now we know…
Bodyweight: 200lbs
Bodyfat Percentage: 21%
Total Bodyfat: 42lbs
Fat Free Mass: 158lbs

Best Foods For Muscle Building

Below is a list of the best bodybuilding foods and their macronutrient profiles, with the information below you can build a diet based on your own particular goals, mass building, getting lean, or just basic maintenance of your diet.

Meat, Fish, Poultry. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Atlantic Salmon 56.6 7.7 nil 2.4
Bacon back (grilled) 27.0 3.4 nil 1.2
Beef (mince-lean) 53.0 8.0 nil 2.1
Beef (silverside) 54.4 8.7 nil 1.8
Beef (sirloin-grilled) 64.0 9.3 nil 2.8
Beef (topside) 54.7 9.9 nil 1.5
Catfish (fillet) 46.6 8.0 nil 1.2
Chicken (breast) 49.7 9.6 nil 1.2
Chicken (drumstick) 23.6 3.7 nil 0.9
Chicken (thigh) 33.6 4.3 nil 4.3
Cod 32.6 7.1 nil 0.3
Crab (Alaskan) 30.1 5.9 nil 0.6
Deli roast beef 15.5 2.5 0.6 0.3
Halibut 43.5 8.4 nil 0.9
Ham (sliced-lean) 40.7 6.2 0.3 1.5
Lamb (leg) 63.7 8.2 nil 3.7
Pork tenderloin 51.0 8.7 nil 1.5
Scallops 27.3 5.2 0.9 0.3
Shrimps 30.8 6.5 nil nil
Tuna (bluefish-fresh) 57.2 9.3 nil 1.8
Tuna (canned-white) 39.8 8.0 nil 0.9
Turkey (breast) 42.9 9.3 nil nil
Venison (tenderloin) 46.3 9.3 nil 0.6

Dairy & Egg Products. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Egg (whole-1 large) 74 6.0 trace 5.0
Egg (substitute-50ml) 53 8.0 trace 2.0
Egg (white-1 large) 18.0 4.0 trace trace
Low fat buttermilk (250ml) 98.0 8.0 12 2.0
Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24
Yogurt (plain fat-free) 15.8 1.6 2.1 trace
Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2
Swiss Cheese (reduced fat) 56.0 8.9 1.1 1.1
Skimmed Milk(250ml) 86 8.0 12 trace
Cottage Cheese (2%) 25.0 4.0 1.0 1

Nuts Seeds and Oils. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Almonds 183 6.7 6.7 15.6
Almond Butter (1 tbsp) 101 2.5 3.5 9.5
Canola oil (1 tbsp) 124 0.0 0.0 14
Flaxseeds (1 tbsp) 59 2.3 4.0 4.0
Olive Oil (1 tbsp) 119 0.0 0.0 14
Peanut butter 96 4.0 3.0 8.5
Peanuts (dry roasted) 186 7.8 6.7 15.6
Walnuts 207 4.5 4.5 21.2

Grains, Breads, and Pasta. (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Bagel, plain (1 small-3”) 190 7 37 1
Barley, pearl (cooked) 33.7 7 7.7 0.1
Bran Muffin (1 small) 178 5 32 5
Brown Rice (cooked) 31.1 0.7 6.4 0.2
Corn, tortilla (1) 58 2 12 1
Couscous (cooked) 30.8 1 6.4 trace
Crumpet (1) 134 4 26 1
Flour, tortilla (8”dia) 146 4 25 3
Macaroni (wholewheat) 39.3 1.4 8 0.2
Oatmeal (cooked) 17.2 0.7 3.0 0.2
Rye bread (1 slice) 83 3.0 16 1.0
Sourdough Bread (1 slice) 88 3.0 17 1.0
Spaghetti (wholewheat) (cooked) 39.3 1.4 8.0 0.2
Wheatgerm (1tbsp) 26 2.0 4.0 0.5
White rice (cooked) 31 0.6 6.8 trace
Wholegrain Cereal 84 2.0 21.4 0.9
Wholegrain Crackers (5) 90 2.0 14 3.0
Wholemeal Bread (1 slice) 73 3.0 13 1
Wholemeal Pitta (1) 170 6.0 35 2.0
Wholemeal Pretzels 115 3.3 21.4 0.9
Wild Rice (cooked) 28.1 1.1 5.9 0.1

Fruits (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Apple 1 (med) 72 trace 19 trace
Apricots (3) 50 2.0 12 trace
Avocado (1/4) 80 1.0 4.0 7.0
Banana (1 med) 105 1.0 30 trace
Blueberries 50.6 0.1 3.9 trace
Cantaloupe 9.4 0.1 2.2 trace
Cherries (tart) 14 0.3 3.4 trace
Grapefruit (1/2 Medium) 41 1.0 10 trace
Grape Juice (100 ml) 45.2 trace 19 trace
Grapes (seedless) 20 0.1 5.4 trace
Melon (cubed) Honeydew 10 0.1 5.4 trace
Mango (cubes) 18 0.1 4.7 trace
Nectarine (1 medium) 60 1.0 14 trace
Orange (1 navel) 69 1.0 18 trace
Orange Juice (100ml) 44.8 0.8 26 trace
Papaya (cubes) 10.9 0.1 2.8 trace
Peach (1 med) 38 1.0 9.0 trace
Pear (1 med) 96 1.0 26 trace
Pineapple (cubes) 13.3 1.0 20 trace
Plum (1) 30 Trace 8.0 trace
Raisins (loose) 86.3 0.7 23 trace
Raspberries 14.3 0.4 3.3 0.1
Strawberries 9.1 0.1 2.2 trace
Watermelon (cubes) 8.5 0.1 2.2 trace

Legumes (per ounce, 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Lima Beans (baby) 33.8 2.0 6.1 trace
Black Beans 36.8 2.3 6.5 trace
Chickpeas 46.9 2.4 8.0 0.7
Kidney beans 34 2.4 8.0 trace
Lentils (cooked) 32 2.5 5.6 trace
Tofu (raw) 45 4.9 1.1 2.5
Soya beans (cooked) 79 6.8 6.2 3.1
Split Peas (cooked) 32.4 2.2 5.8 trace

Vegetables (per ounce. 28g)

Food Calories Protein(g) Carbohydrates(g) Fat(g)
Artichokes (1 medium) 60 4.0 13 trace
Asparagus (4 large spears) 16 2.0 3.0 trace
Aubergine (cubed) 7.0 trace 1.4 trace
Beats (sliced cooked) 2.35 0.8 2.8 trace
Broccoli (florets raw) 7.7 0.6 1.2 trace
Brussels sprouts 10 1.2 2.0 trace
Butternut squash 11.5 0.3 3.0 trace
Cabbage (shredded) 6.8 0.4 1.6 trace
Carrot (1 large) 30 1.0 7 trace
Cauliflower 7.0 0.5 2.0 trace
Chinese cabbage (cooked) 3.3 0.5 .05 trace
Collard greens (chopped) 1.6 0.1 0.3 trace
Corn, kernels 22 1.0. 5.0 0.3
Courgette (chopped) 5.0 0.4 0.9 trace
Cucumber (sliced) 4.3 0.2 1.0 trace
Garlic (1 clove) 5.0 trace 1.0 trace
Green beans 3.7 0.5 2.0 trace
Green peas (raw) 24 1.6 4.3 trace
Kale (chopped) 6.5 0.6 1.5 0.2
Mushrooms (sliced) 6.0 0.8 0.8 trace
Onion (chopped) 11.5 0.3 2.8 trace
Pepper (green) Chopped 5.6 0.2 1.3 trace
Potato (1 med) Baked 161 4.0 37 trace
Potato (boiled) 24 0.0 6.0 0.0
Potato (mashed with milk) 23 1.0 5.0 0.0
Pumpkin (fresh) 5.6 0.2 1.2 trace
Romaine lettuce (shredded) 6.2 0.6 1.2 trace
Spinach 7.0 1.0 1.0 trace
Sweet potato 1 med, baked) 103 2.0 24 trace
Tomato (1 lge) 33 2.0 7.0 trace
Tomato juice (100ml) 16 0.8 4.0 trace

In Summary…

Remember that if…

  1. You’re not gaining weight.
    Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day.
  2. You’re gaining weight, but its as much fat as it is muscle.
    Eliminate carbs at your last two meals of the day, (excluding your post workout meal.
  3. You’re gaining weight and losing bodyfat.
    Follow the directions in rule (1) above at every meal.
  4. You did fine at first, but now your bodyfat has increased.
    Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.

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