If you are a natural bodybuilder then you will know very well the importance of eating correctly. Without going into all the specific requirements of how to balance the small meals and how many you should have this article is about an example. The example of the meal plan or diet plan listed below is only one of the many options that you can create yourself depending on your own specific tastes.
Please note that in the example below has only 12% of the calories that come from fat. However, the real amount might be a bit higher since it does not include any butter, oil and/or sauces used to prepare the meals.
If you think you still need more fat, you can easily adjust it by changing some products (e.g. 1% fat milk instead of skimmed milk, fine oat powder instead of whole grain wheat flour (Brinta Classic), salmon instead of tuna, steak instead of turkey) or by adding some nuts, olives, fish oil capsules or flaxseed oil.
Below is a good example of a diet plan for a true natural bodybuilder who needs about 3700 calories per day. The diet plan consists of 5 solid meals and 3 protein shakes in between the meals. This results in a total of 8 small meals per day, each two and a half hours apart.
07:00: wake up
07:30: breakfast: 500 kcal
10:00: protein shake: 400 kcal
12:30: lunch: 800 kcal
15:00: protein shake: 400 kcal
17:30: dinner: 550 kcal
20:00: post-workout protein shakes: 400 kcal
21:00: snack: 400 kcal
22:30: bed time meal: 300 kcal
23:00: bed time
The total daily intake of protein should be at least 1 gram of animal protein for each pound of body weight. The rest of your calories should mostly come from carbohydrates. A good target formula is to get about 30% of your calories from protein, 50-55% from carbohydrates, and about 15-20% from fat.
Of course there are countless ways to compose the meals in order to get the target calorie and nutrient content. Great sources of protein are non-fat milk products, egg whites, poultry, meat and fish. Good sources of carbohydrates are vegetables, fruit, milk, pasta, rice, bread, potatoes and cereals. Good sources of fat are egg yolks, fat fish, and some vegetable sources such as olives, nuts and flaxseed oil.
Variation is a key aspect of every healthy diet; therefore it is advised to change slightly the composition of your meals every day by choosing different meat, fish, poultry, fruit, vegetables and cereals.
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