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Diet for Bodybuilders
The best diet for bodybuilders includes food items that contain all categories of food. Proteins, good fat or carbohydrates are all essential; lean meats, eggs, milk, cheese, nuts and fish are good proteins; brown rice, whole meal bread, vegetables, fresh fruits are the best carbohydrates. White flour products are forbidden. Products rich in fats, such as olive oil, oily fish, avocado, nuts and cottage cheese are recommended. There are real muscle building foods and you can make any combination you like to have six small meals a day. Processed food are not t all recommended; you must avoid sugar content food, such as sweets or fruit juices. Avoid carbohydrates three hours before you go to sleep.

The daily calories amount for body builders is 2500 calories per 100 lbs body weight. You must plan your diet to help in muscle gaining, never in weight again. Don't search for the miraculous diet, pills or training program to become overnight a bodybuilding champion. The only secret is a rigorous training program, an appropriate diet and a sincere desire to feel better and look better. 

There are some tips to lose body fat and maintain muscle mass. Never eat carbohydrates before going to bed; never eat poor quality carbohydrates (those that are highly processed or contain sugar). The more lean muscle you have, the more calories your body is able to burn. It is happening even at rest. Resistance training, 45 min a day, will help you to add muscles, to burn fat faster.

Moderation is the key of success when you need to lose weight and lose fat; never eat too much or starve. Time your meals every three hours and you will always eat less. Stop when you are satisfied when you eat; never get too stuffed. It is a shame that most of us don't get enough fiber every day; fiber promotes overall health and aids you in the fat burning process. Salads and fresh fruits are ideal source of fiber.

It is useful to know how to calculate your protein, fats and carbohydrate intake. A number of 2700 calories per day is reasonable; you need to know the calorie value of 1g fat, protein and carbohydrate. 1g protein = 4 calories; 1g carbohydrate = 4 calories and 1g fat = 9 calories. You must notice the 1g of fat gives more calories of carbohydrates and proteins. Your daily calories x 40% = calories from carbohydrates; the daily calories x 40% = calories from proteins and the rest coming from good fats.

This means that you need 1080 calories from proteins, 1080 calories from carbohydrates and 540 calories from good fats. Remember how many calories are per grams, and calculate your daily protein, carbohydrate and fat intake. 1080 calories / 4 calories per gram of protein = 270 g protein; 1080 calories / 4 calories per gram of carbohydrates = 270 g carbohydrates; 540 calories / 9 calories per gram of fat = 60 g fat. You must avoid bad fat (saturated fat), such as palm and coconut oil and choose good fats (polysaturated fats and monounsaturated fat), such as vegetables, oil fish, olive oil and almond oil.