As you start your bodybuilding routine, your body burns off more energy. This means that you have to maintain your diet in order to produce the required energy amount. This means adding on the calories. An average beginner should look towards increasing calorie levels up to 3,000 calories a day. This will provide enough energy for what we need it for and any extra food will simply be burned-off during workouts. That said, the more your body 'burns-off' extra food, the more work your muscles may need to progress. For example, if the trainee shows amounts of fat on the arms or legs etc, these layers of fat will have to be reduced though your workout to get down to the muscle layer and make better gains.
Experienced people may want to increase to 4,000 calories once a significant level of fitness is achieved. Remember that even top athletes only need between 6 and 8,000 calories to progress. It is essential to plan these extra calories wisely by choosing high protein and high carbohydrate foods which will increase muscle tone and body shape. Of course is it important to make sure you maintain your ideal weight. As discussed in The Human Body section, it you are underweight you may need to increase your fat intake slightly to improve your weight. If you are overweight you will need to plan nutritious foods with less fat and less sugar to get into a more ideal condition.
As you start your workout schedule, you will need to add a few pounds of 'healthy weight' rather than fatty. You can do this by either increasing your proteins and carbohydrates at normal meal times or add smacks in between. If you break up your meals into six smaller ones your digestive system will have a better chance of using the food to its full potential. Example meal times may be: Breakfast 8am, snack 10am, lunch 1pm, snack 5pm, dinner 7pm, smack 10pm. You must also fit your meals around your workout if you can. It is recommended that you have a meal about 1hr before you intend to exercise and at least a snack about 2hrs afterwards.
Eat more pork, beef, lamb, seafood, potatoes, fruit, vegetables, nuts, peanut butter, beans, corn, rice, coconut, wholemeal flour (such as cereals, bread, biscuits and noodles), oats, whole-milk, ice cream, cream cheese, yoghurt, dates, figs, raisins, peas, carrots, spinach, eggs,pasta (wholewheat), sweetcorn, chocolate (moderate).
Avoid greasy foods, high fat and high sugar foods, sweets, sugar, soft drinks, alcoholic drinks, syrups, jam, jelly, white flour, white bread, chips, burgers. These will take the edge off your appetite for the more nutritious foods your should be eating.
