Professional Bodybuilding’s Super Bodybuilding Diet Plan

Meal 1: ·10-12 egg whites ·8 ounces of lean red meat ·4 slices of jam toast

Meal 2: ·Protein shake: whey protein and soy protein syrup

Meal 3: ·14 ounces chicken breast ·1 large sweet potato

·1-2 cups of carrots and green beans

Meal 4: Protein shake: whey protein and soy protein syrup

Meal 5: ·14 ounces of fish or red meat ·1 large potato

·1 whole wheat roll ·Low-fat salad

Meal 6: 14 ounces fish fillet ·Low-fat salad

Meal 7: (Midnight)·Protein shake: whey protein and soy protein syrup

IFBB professional bodybuilder Gunter SchleikampHe has extensive experience in building big muscles. He is 1.88 meters tall and is a top professional bodybuilder. When he participated in the Mr. Olympia competition in 2000, he weighed 130 kilograms and during the rest period, he weighed 144 kilograms. Gunter has a La-2 exercise machine at his home in California and a dog named Shakespeare who follows his movements every day to practice this knowledge.

Gunter's wife, Carmen, prepares low-fat snacks and turkey, tuna and beef sandwiches for him. Gunter recalled his early experience of participating in bodybuilding competitions and his unique diet plan, and said with emotion: "Many people go to the gym to train hard in order to make their muscles grow bigger. I didn't know much about it when I was 16 years old in Germany. Nutrition knowledge. Now, I think 60%-70% of my success is due to nutrition, and I still continue to learn.”

Gaunt believes that good nutrition is more important than training. He told us that the most important thing in building big muscles is to eat some type of protein every half hour to three hours. Because the body can store carbohydrates and fats, but protein is different. In this way, the body will receive a continuous supply of amino acids and thus remain in an anabolic state. This is a favorable environment for muscle growth.

Gunter also said: "Some people think they can get results by eating 4 times a day, but I am very concerned about the training results, so I decided to increase the nutrition to the highest level so that To get the best results. That's not enough, especially for a professional bodybuilder." The California transplant eats six to seven meals a day that add up to 4,500 to 5,000 calories. But the more he eats, the leaner he becomes and the more muscle he gains. His views on fat are also very different from before.

Fatphobia

Gunter has been an advocate of low-fat diets in the past, but now his views have changed. “I tortured myself for years,” he said. “I would eat chicken and rice, and then more chicken and rice, until the sight of them made me sick!” Not only was it boring, it was ineffective. “I was afraid of fat and ended up eating too much rice"," he said, "I eat a lot. Although I have gained weight, a lot of it is fat and I look soft all over." ”

" He said: "Now I eat more red meat and sardines, and I also eat peanut butter, and the result is that I look fuller and stronger. If I eat more fat If you do this, you will eat less carbohydrates, and the results really surprised me: I became leaner, and my muscles became more defined. I think you should eat it whether you are a beginner or an experienced practitioner. Order red meat, but lean meat.”

What is it about red meat that promotes muscle growth? "There is such a substance," Gunter said. "Maybe it's creatine, maybe it's an amino acid. .Arnold Schwarzenegger is my bodybuilding idol and he eats a lot of beef. I thought I should have listened to him in the first place!"

More protein

Gunter's protein intake is much higher than the standard 1 gram of protein per pound of body weight. "I don't think that's enough," he said. "I think that's just enough to maintain the muscle you already have. Over the years, I've noticed that bodybuilders eat much more protein than most nutritionists recommend. More. Look at top bodybuilders, both professional and amateur, and you'll see they eat more than the recommended amount."

How much protein can the body use? "I tell beginners who train hard that if they want to build big muscles, they need to eat 1.5 grams of protein per pound of body weight. In other words In other words, an athlete weighing 180 pounds should eat 270 grams of protein every day, divided into 6-7 meals. The harder you train, the more protein you need. Therefore, if you want to build more muscle, you need to do more than before. People who want to lose weight while maintaining existing muscle eat more protein.”

"Now I even think I should eat more, like 2 grams or even 2.5 grams per pound of body weight," Gunter said, “I guess this may sound weird, but I've had my urine tested for certain chemicals and so far, everything is normal. This shows that I'm utilizing the protein, my muscles are utilizing it, and I'm growing in size. "But it is worth noting that whether it is protein or other nutrients, any additional energy intake that exceeds the required range will be converted into fat.

The power of water

Gunter disagrees with the ancient adage to drink 8 glasses of water a day, and believes that you should drink at least 2 to 3 times this amount. "The bigger you are, the more water you need to drink, because a high-protein diet itself requires a lot of water."

In addition, carbohydrates, the main energy material for high-intensity training, also require a large amount of water to produce glycogen, which is the main energy material for muscles during weight-bearing training. . Gunter also points out that the difference between protein and carbohydrates is that protein builds muscle, while carbohydrates provide energy for muscles.

In other words, the amino acids formed by protein breakdown are the raw materials for building new muscle tissue, and carbohydrates provide energy for this process. The higher the glycogen content in the muscles, the plumper and rounder the muscles appear. In fact, bodybuilders often eat a lot of carbohydrates three days before a competition to promote water entry into the muscles, thereby making the muscles look larger.

The wonderful uses of carbohydrates

Gunter has a simple estimate of the carbohydrates needed for muscle growth: "Start with 2 grams of carbohydrates per pound of body weight. If you get bigger , you look good, then keep going and see how you feel. If you feel tired or weak, increase your intake to 2.5 grams per pound of body weight per day. If your metabolism is high but your body still looks thin. Then increase to 3 grams per pound of body weight per day." Following this approach, a 180-pound person should start training with 360 grams of carbohydrates per day and gradually increase to 450 to 540 grams.

Gunter also pays great attention to the balance between protein and calories. "If you are already getting enough energy from carbohydrates and fats, then increase the protein intake and eat it into 6 to 7 meals, and it will still be better. Very important. But beware, eating too many carbs can cause you to gain more fat rather than muscle. ”

Scary Cookies

Although Gunter has always insisted on eating natural food, he sometimes eats junk food. He said: "Actually, my favorite food now is oatmeal... oatmeal raisin cookies. My favorite food in the past was carrot cake, and then cheese cake."

Why is he like this? Gunter can explain: "I only eat natural foods for two days, such as potatoes, rice and oats to provide carbohydrates, and egg whites, protein powder, chicken and meat to provide me with I will take the required amino acids on the third day. A big piece of cake or some cookies on top of whole foods makes it easier for me to stick to a healthy diet. "Many people wonder why I eat so few carbs, maybe it's too much," he said. The sugar helped me.”

The story of supplements

Gunter is very concerned about nutritional information and hopes that supplements can help him build muscle and maintain his top level. But he recommends that beginners and intermediate trainers develop a nutrition plan around healthy natural foods, eat more healthy foods every day and use supplements to increase protein intake to get the nutrients they lack in their daily diet.

"I insist on taking supplements to promote muscle growth. I recommend eating more whey protein, soy protein, creatine and glutamine," he said. "Whey protein It is a fast-acting protein that enters the body faster than other proteins, and its content of branched-chain amino acids (BCAAS) is also high. Soy protein can enhance human endurance, and its content of glutamic acid is also high. ”

In fact, the three branched-chain amino acids and glutamine are the most important nutrients that help build muscles. Branched-chain amino acids prevent muscle strain and promote insulin production. Insulin is an anabolic hormone that promotes muscle growth. Glutamine can also help convert carbohydrates in the body into glycogen and enhance the function of the immune system.

Gunter added: "Although I take soy protein, I also need to supplement with 30 grams of glutamine every day, three times a day, 10 grams each time. The bigger you are The higher the intensity of training, the more nutrients need to be supplemented.”

Another supplement he recommends is creatine. "It has an immediate effect and makes you stronger immediately. I recommend taking 5 to 10 grams of creatine a day after training, but you don't want to go overboard. If you eat too much, you will swell because the muscles Acid can cause water retention ”

Although Gunter does not use high-heat weight-gaining powder, he still recommends athletes with extremely high training intensity and those who want to gain weight to use it, because weight-gaining powder will be consumed without causing weight gain. "These products are suitable for people who happen to be able to consume them. If you consume more calories than you take in, you won't gain weight."

But he did not include multivitamins and minerals. "Part of my job is to understand how to get better nutrition," Gunter said. "I only take vitamin tablets and minerals for safety reasons to protect myself from deficiencies."

Gunter was about to go out for a walk when he seemed to remember something and said: "This is the only aerobic exercise I do now. If you do a lot of aerobic exercise every day Don't expect to build big muscles if you practice. Consistent weight training and good eating habits are the most important factors. If you are really fat, you can do some cardiovascular training, but not too much every week. Three times, half an hour each time is enough.”

(1) "When I was 16 years old in Germany, I knew very little about nutrition. Now II think nutritional factors account for 60 to 70 percent of my success, and I'm still continuing to learn about it. ”

　(2) Shakespeare, Carmen and Gaunt are exercising outdoors.

(3) Beginners who train hard should eat 1.5 grams of protein per pound of body weight every day. The harder and more frequently you train, the more protein you need.

(4) Eat some protein every 2 and a half to 3 hours. It will continuously provide amino acids to the body, thereby putting the body in an anabolic state.