These weeks you will get closer than you've ever had before to the ideal bodybuilding diet. The good news is that after these two weeks, dieting will not get more complicated and you will also continue to see unbelievable results. In order to accomplish these goals, you'll need to do the following:
Step #1. Determine Your Carb Intake
a) Determine the grams of Carbs that you need in one meal: Since we want 40% of the calories from Carbs, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of carbs). Then divide by either 6, 5 or 4 meals to get the amount per meals.
Grams of carbs=(Base caloric intake x .40)/4
Then Grams of carbs/5 or 6 = grams of carbs per meal for men Grams of carbs/4 or 5 = grams of carbs per meal for women
Step #2. Determine Your Protein Intake
Since we want 40% of the calories from Protein, then we need to multiply the base caloric intake by .40 and divide the results by 4 (Since there are 4 calories per each gram of protein). Then divide by either 6, 5 or 4 meals to get the amount per meals.
Grams of protein=(Base caloric intake x .45)/4
Then Grams of Protein/5 or 6 = grams of protein per meal for men
Grams of Protein/4 or 5 = grams of protein per meal for women
Step #3. Determine Your Fat Intake
Since we want to have 20% or less of the calories coming from Fats, then we need to multiply the base caloric intake by .20 and divide the results by 9 (Since there are 9 calories per each gram of fat).
Then divide by either 6, 5 or 4 meals to get the amount per meals.
Grams of fat=(Base caloric intake x .45)/4
Then Grams of Fat/5 or 6 = grams of Fat per meal for men
Grams of Fat/4 or 5 = grams of Fat per meal for girls
Step #4. Keep a Food Log
Start writing down everything that you eat, the caloric content of each food item, and the macronutrient values in order to ensure that you don't go over the allotted caloric intake and macronutrient intake that you need to consume per meal.
Step #5. Make Appropriate Food Choices
If you have trouble choosing what to eat, my article on Bodybuilding Nutrition Basics can help you make good nutrition choices.
After week 10, your diet will look very similar to the one presented in my Sample Bodybuilding Diet article, and thus, you'll have a perfect diet that will take you to the goals that you want.
About The Author
Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.
