Between work, family life and possible personal or professional travel, it can be difficult to keep a diet lasting. And yet, succeeding in losing weight or gaining muscle mass requires the implementation of a calibrated nutrition. Fortunately, it is possible to achieve your goals with a little organization. That's what I suggest you discover in this article on weight training meal.
Why is it so hard to keep a diet?
As a bodybuilder, whether you are looking to gain volume or lose weightYour muscles must be fed according to your goal. Also, the nutrients your body needs must be calculated precisely. Without this, it will unfortunately be impossible to achieve good muscle development.
Indeed, your power supply is the basis of your success. Taking the time to organize yourself to maintain a healthy, balanced diet is essential. On a daily basis, you need to watch your calories and macros. But I know that this is not easy!
Imagine the situation. Your schedule or personal constraints require you to have lunch at or near your workplace. However, you did not plan your meal the day before. This could just as easily happen during a sports or business trip. You have three options.
Option 1: Buy your meal in a supermarket
The first is to stop at a supermarket to buy food. You may choose the foods that appeal to you most at the time, without necessarily bothering to read the labels on the products carefully.
You may be thinking that an industrial dish, a pack of cakes and a bottle of soda will do the trick this time. But then all the effort you've put in up to this point is wasted. In the vast majority of cases, the meals and snacks prepared in an industrial way which are proposed to you in these great surfaces will not bring anything good to your muscle fibres.
Option 2: Eating out
The second option is restaurants. In and of itself, you could eat out without putting a strain on your diet. However, it is more difficult to accurately track your caloric intakeThis information is rarely specified by restaurant professionals (it is much more common in the United States).
It's hard to know if that Caesar salad or spaghetti bolognese dish is 500 or 1,000 calories. And yet, the difference between these two levels of intake is gigantic.
This makes it easier for you to blow up your calorie total, without even realizing it! And I'm not even talking about that luscious chocolate dessert that's winking at you in the window to make you crack...
Option 3: Skip the meal (and make up for it on the next one)
The last option, and certainly the worst unless you practice intermittent fastingis to skip the meal altogether.
This is not the right solution either, because missing a meal is bad for your health if it's not under control. Whatever the goal, keep in mind that depriving yourself of a meal or one of your favorite foods will not help you progress.
Plus, you'll tend to eat twice as much at the next meal, which again has no benefit.
Everything you need to know to calculate your caloric intake
To build a good food programIt is strongly recommended that you calculate your calories and macronutrients (proteins, carbohydrates and fats). Knowing these elements is essential to reach your goal, whether it is to maintain your current weight, gain muscle mass or dry out (lose fat).
The recommended caloric intake and macronutrient distribution differs from person to person, depending on different criteria:
- sex
- age
- weight
- the size
- the level of physical activity (low, moderate, intense or extreme)
- the objective to be achieved
I invite you to use the calorie calculator and macros available for free on my site to know your own daily caloric needs.
Once you have calculated your calories and macros according to your metabolism and your goals, you will have all the cards in hand to set up your diet and prepare your meals serenely. I'll say it again, but proper nutrition is essential to be able to transform your physique.
80 % of the results are on your plate, and the remaining 20 % in the weight room. Spending hours doing fitness exercises without worrying about your diet will not bring you any results.
You wish to benefit from a customized 100 % bodybuilding and nutrition program ?
To become lean, muscular or voluminous, the key lies in the eating habits that you impose on yourself. Over time, they will become a reflex and part of your lifestyle.
Healthy and balanced meals for the whole week
Meal planning
A nutrition calibrated to follow a dry or a mass gain requires a little organization. And the best way to do this is to prepare your menus and portions in advance.
Plan and prepare your meals in advance is essential in order not to give in to the temptation of snacking. Your progress at the gym and your muscle building depend on it.
For many of us, Sunday is the perfect day to plan meals for the week ahead. It's certainly the quietest time, and it's possible to spend a few dozen minutes on it. Your meals can then be easily stored in airtight boxes in the refrigerator or freezer.
When shopping at the supermarket, choose foods that are easy to store in a cool place. For your health and well-being, choose dishes made with unprocessed foods. Of course, be sure to keep yourself well hydrated throughout the day.
Again, it's all about organization. Planning your menus for the next day or the week is also the best way to avoid eating the same thing all the time. Indeed, eating the same meals every day could demotivate you and make you lose sight of your goal. Don't forget that even in a dry period, it is important to know enjoy yourself !
And if you are not inspired to cook balanced mealsDiscover my protein recipe book without further ado. There are more than 50 healthy and tasty preparations adapted to the practice of bodybuilding that await you.
DISCOVER MY E-BOOK OF RECIPES
Balanced meals if you are short on time
Of course, there may be times when you don't have time to cook your meals in advance, even on Sundays.
In this case, rest assured, you will still be able to maintain your diet.
Personally, I consume the Prozis frozen meals when I am not available to prepare my meals. They are specially designed to allow athletes to reconcile pleasure and diet. Be careful, as they are frozen products, they can only be delivered in France and are packed in specific containers to avoid breaking the cold chain.
You will find several lines of prepared meals on the Prozis website. Low in calories, the Diet range is ideal for losing fat while enjoying an excellent protein intake. I recommend in particular the chicken tikka masala and the honey mustard and broccoli chicken.
High Protein meals are higher in calories and protein. They are perfect if you are looking to build muscle. A typical meal for a bodybuilder, the ground beef steak and broccoli rice is a real delight!
My tip for transporting your meals easily
Here we are, you have prepared your meals for the whole week. Now you have to be able to take them with you.
The best way to transport them is to use a refrigerated bag. The Befit Bag 2.0 Black Edition from Prozis is without a doubt one of the best on the market. As you have seen in one of my YouTube videosThis is the best way to preserve your meals when you are on the go (competition, travel, work, etc.). I always carry it with me!
It is very practical and will accompany you everywhere. It is a cool bag which will allow you to keep your meals cool and protected for many hours. You will be able to put up to 4 balanced meals such as brown rice (source of carbohydrates), green vegetables such as broccoli (source of fiber) and a white or lean red meat (source of protein).
In the compartments on the ends, you can also store a small water bottle and a shaker with whey or BCAAs. In the front pockets, you can also include a source of good fats (lipids) such as almonds, cashews or a bag of oatmeal. Ideal for a healthy and controlled snack between 2 meals!
In conclusion
In bodybuilding, the quality of your meals is crucial. Your body has a daily caloric requirement that is specific to you and your goal. It is by following your diet precisely that you will obtain visible and lasting results. But it is not easy to stick to a diet program without breaking down. To avoid temptation, remember to prepare your meals in advance and carry them with you in a cooler bag.
Also read articles:
5 Protein snacks for weight training
How much protein should you eat per day?
