Two great recipe ideas can be found in this guide to incorporate some variety into your program. Eat all of the six daily meals outlined in this plan. Food selection is mixed around for variety, but the same foods will be eaten daily, as they are the most effective for your aims. This sample plan will outline the desired ratio of each macronutrient needed for you to gain the most from the training program provided. But you must be consistent. during clutch cut is in the morning, 1-1.5 hours after breakfast. 0000008598 00000 n 0000057098 00000 n Plan your day in advance and have your meals prepared for the following day if need be. 0000042559 00000 n Download Grocery List PDF Try this 4-week meal plan with a sampling of meals you can mix and match all week long to get started with your clean eating, muscle-building diet. Some feel lower levels - .5 grams per pound of bodyweight per day for example - is ample for repair and recovery purposes. This article reviews the vegan diet for bodybuilding, lists foods to include and avoid, and provides a sample meal plan. They consist of the following items. Fill up without filling out, due to the feeling of fullness they provide. On training days an extra 20-30 grams of protein following the weight training session for the purposes of faster muscle recovery (bringing protein for that day to around 250-255) will be consumed. Know your maintenance calories. Trans fats are the result of the hydrogenation process that occurs when hydrogen is added to a vegetable oil to maintain its shelf life. That being said this program is designed as a diet plan that you would be using while cutting to around 7-8% body fat. 0000004543 00000 n Muscles need a steady supply of protein at all times to allow for the synthesising of new muscle tissue. And with the right amount of protein, combined with a sufficient training stimulus, as outlined in this feature, the muscles should compensate by becoming larger and stronger in preparation for future workouts. 0000599464 00000 n Throughout the V3, my goal is to help you redefine bodybuilding and refine your diet and fitness plan. All of the tissues and cells in our body can use glucose for energy. Try to cut back on fatty foods, and eat less in the way of carbohydrates (rice, potatoes, vegetables, and fruit) after 6.00pm, as outlined in this plan. It contains the perfect ratio of proteins, fats and carbohydrates to give you unprecedented gains. These amino acids are of vital importance when one is training intensely with weights as this practice actually results in micro-trauma to the muscle tissue being trained (small tears in the muscle that must be repaired). Allow for 4 cheat meals in 8 weeks to have something to look forward to and break the monotony. 0000056927 00000 n While some still subscribe to this percentage today, most recognize that a hard training bodybuilder, or recreational lifter even, needs at least double this amount, if not more. The same foods are to be eaten every day, but certain food groups can be substituted (refer to macronutrient description above) for varieties sake. Without sufficient nutrients, most notably carbohydrates, energy levels for training will not be optimal. It’s time to blast your physique and hit single digit leanness. Bodybuilding Diet Plan For Cutting Pdf … Vitamins and minerals, the micronutrients, are also important as they provide the key elements needed for proper metabolic functioning - they support the assimilation of the three macronutrients and are themselves found to varying degrees in proteins, fats and carbohydrates. The 6-Week Cut Diet. It is surprising how many people have the perfect diet but compensate for the lack of simple sugars in this plan by consuming eight to10 teaspoons of sugar during their daily coffee breaks. Weight training whilst cutting, must remain intense. Carbohydrates, which will be readily converted to fat if not burned as energy, must be limited after the evening meal, which will come after the afternoon/evening training session. It is best to stick with protein (as outlined in this diet plan) in the evenings. Foods that contain the highest biological value proteins, such as eggs, chicken, fish, and milk and steak are best for training purposes as they have a full spectrum of the essential amino acids, which are in the ideal proportion required by humans for survival. 0000003753 00000 n It's a lifestyle choice that has a huge impact upon your energy levels, athletic performance, physical presence, inner strength, and general state of mind. 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