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Nutrition For The Natural Bodybuilder

By Adam B.

For bodybuilding purposes, I recommend aiming for the following food percentages: Protein - 40%, Carbohydrates - 40%, and Fat - 20%. This is very flexible depending on your goals. I would use this balance for gaining weight. A contest diet would be much higher in protein, for example. It also depends on your body type (i.e. you tend to gain/lose weight easily, or have a fast/slow metabolism). But make no mistake, protein intake is very important to building muscle. It simply can't be done without adequate amounts. The general rule of thumb seems to be: eat 1 to 1.5 grams of protein per pound of body weight. So, if you're 150 pounds, try to eat between 150 and 225 grams of protein a day.

The body can typically only digest 40 grams of protein at any one sitting. I recommend distributing your protein intake over the entire day in the form of whole foods and protein supplements. For example, if you eat 6 small meals a day (like most bodybuilders) then try to consume 30-40 grams of protein per meal. More if you're a big person, and less if you're small. The goal is to provide your body with a constant stream of protein to rebuild muscle. That way, every time your body goes to repair a damaged muscle fiber there will be raw materials available.

Muscle Building Nutrition

A day's meal plan may look like this:

  • Breakfast:
    • Seven scrambled eggs (1 whole + 6 or more whites)
    • 1 cup cooked NON-instant oatmeal.
    • 1 glass apple juice
    • 1 cup coffee
  • Snack:
    • 1 protein shake
    • 1 small glass of water
  • Lunch:
    • 1 can tuna fish in water
    • 2 slices of wheat bread
    • 1 spoon of sweet relish
    • Dash of Celery-salt
    • 1 large glass of water
  • Snack:
    • 1 protein shake
    • 1 small glass of water
  • Dinner:
    • 1 baked boneless chicken breast, or salmon steak
    • 1 serving of brown rice
    • 1 serving of green beans
    • 1 large glass of water
  • Before Bed:
    • 1 protein shake
    • 1 small glass of water

A sample protein shake recipe:

  • 8-12 ounces skim milk
  • 1 tsp flax seed oil (to get all three Essential Fatty Acids)
  • 25 grams Whey protein powder
  • A little bit of frozen fruit - strawberries, raspberries, etc.
Then just blend it up, and you've got a great post-workout drink. I believe the carbs help the protein-sparing effect. They get used for energy, and the protein gets used to build muscle.

For more information checkout out "The Bodybuilder's Cookbook" available for instant download at

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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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