Body Building

Bodybuilding High-Protein and Low-Calorie Diets


The nutritional requirements for a bodybuilder is far different from the athletes engaged in endurance training or the weekend trainees. The aim of a bodybuilder is to build muscle mass and reduce the additional body fat.

For this reason, their fitness diet must comprise of plentiful proteins to repair and build the muscles and adequate amount of calories to encourage fat burning and prevent muscle cannibalizing. Following are the steps to prepare a high protein and low diet plan for the bodybuilders.

Best High-Protein, Low-Calorie Bodybuilding

Food Choices

When trying to build muscle tissue, choose protein sources that are low in fat and provide the nutrition you need. Lean cuts of beef, poultry, fish and eggs are sources many bodybuilders utilize on a daily basis. Add a protein supplement to your diet as a method of increasing protein intake but not as your primary source. Protein supplements are often not complete foods and don’t provide the nutrition of natural foods


The calories play an important role for the bodybuilders who on bodybuilding and fat loss simultaneously.

According to John Hansen, the author of Natural Bodybuilding, consuming fewer calories should not be the ultimate motive of a bodybuilder bent on losing the additional body fats.Eating minimal amount of calories may lead to burning of muscles while too much of calories in your diet are bound to refrain you from developing a proper muscular definition.

Off season diet including of calories to maintain a certain body weight, while decreasing the intake by 10 to 15 percent or 300 to 500 calories per day before the competitions is not quite a perfect solution. You can build muscle mass and lose extra body fat consistently even if you ingest 2800 to 3000 calories a day.

Sample Meals

Base each meal around a lean protein source to keep your protein intake high without overdoing the calories. Chicken and turkey breast, egg whites, cod, tilapia, canned tuna, low-fat cottage cheese, tofu and skim milk all provide protein with minimal carbs and fats. Fill up on vegetables, too, particularly dark green leafy and brightly colored ones. Spinach, kale, broccoli, asparagus, zucchini, onions, mushrooms, peppers, carrots, lettuce and cabbage are all good choices. If you have any carbs and fats left over, then add in other items such as grains, fruit, nuts and oils. A sample plan could be an egg white omelet with vegetables and low-fat cheese for breakfast, a grilled chicken salad with chickpeas for lunch and a lean sirloin steak with mixed vegetables for dinner. Add in snacks such as protein shakes, cold meat and low-fat yogurt between meals if needed.


The protein intake for a bodybuilder is measured in terms of grams per pound of body mass. There is no universal or one-size-fits-all amount that should be accepted by every bodybuilder. The exact amount of your protein intake depends upon your effort and bodybuilding goals.At the beginning of your training, you must double your daily protein intake. If you previously consumed say 0.36 of protein per pound of your body per pound. However, a serious bodybuilder consumes 1.25 to 1.5 grams per pound of protein every day.

Protein Sources

If you are getting bored consuming chicken at every meal, you can certainly fulfil your protein demand from diverse sources.To increase the range of aminoin composition ratios of amino acids. Good protein sources rich in essential amino acids include lean turkey, salmon, egg whites, albacore tuna, flank steak and protein powder.


According to Nick Evans, author of Men’s Body Sculpting, you must eat 3 meals per day associated with at least 3 packed snacks. Start the day with whole wheat toast, 5 scrambled eggs and black coffee. Eat brown rice and tuna in lunch and with steamed brown rice, grilled chicken and vegetables like spinach or broccoli. You can also consume protein bars, meal replacement drinks and protein powder mixed with non-fat milk and fruit juices as snacks.

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