When energy intake from food exceeds the energy consumed by the activities we do, we just started gaining weight due to accumulation of fat as energy reserve.
This applies to everyone, whether or not a higher rate of physical activity. For people who train with weights, whether or amateur bodybuilders, the issue is of particular interest because they must find a balance during maintenance periods.
We talked about the definition diets to reduce body fat and muscles get under the skin mark, but once you reach that point is necessary to amend both the food and the training to maintain the status achieved.
Culturist breakfast essential that the diet is balanced, varied enough to meet the nutritional and caloric requirements needed to address all the challenges presented to us daily.
Maintenance diets are not based on a particular menu, but changing eating habits, ie it is not follow a particular regime but to eat intelligently. Considering the importance of food as the food pyramid will include all groups to structure our meals.
Thus, the contribution of carbohydrates, proteins, fats, vitamins, minerals and other nutrients will be sufficient to what our body requires. Two examples of keeping up to bodybuilders diets that can easily adapt.
Maintenance diet for bodybuilders (1)
First meal
- 150 g oatmeal
- 10 egg whites
- A piece of fruit
- Preferred tea or coffee
Second meal
- 6 rice crackers
- Protein shake whey
Third Meal
- 200 gr chicken or beef
- 250 g rice
- 2 tablespoons olive oil
- A piece of fruit
Training
Fourth meal
- Protein shake whey
- 6 rice crackers
Fifth meal
- 50 g oats
- 8 egg whites
Sixth food
- 200 g rice
- 250 grams of meat or chicken
Seventh food
- 300 g fish or chicken
- 300 gr vegetables: broccoli, spinach, beans, carrots and chard
- 2 tablespoons olive oil
Maintenance diet for bodybuilders (2)
First meal
- 300 g rice, potatoes or yams
- 10 egg whites hard
Second meal
- 6 rice crackers or toast
- 200 gr chicken strips
Third Meal
- 250 gr chicken or beef
- 250 g of brown rice or potatoes
- A piece of fruit
Training
Fourth meal
- 200 gr 300 gr chicken or fish
- 6 rice crackers or toast
Fifth meal
- 50 g oats
- 8 egg whites
- 1 handful of dried apricots or figs
Sixth food
- 200 g rice
- 250 grams of meat or chicken
Seventh food
- 300 gr 200 gr fish or chicken
- 200 gr vegetables: broccoli, spinach, beans, carrots and chard
Considers that these are only suggestions and we need to adapt them to your fitness level, energy requirements and activity level. For some it may be too much food, while others may become insufficient. Also you may be interested in keeping up this other diet.
Make sure to check with your nutritionist or sports physician about your eating plans and training, together you can establish which is the most appropriate and effective without affecting your health.
Tags: bodybuilders, diet for bodybuilders, Examples of maintenance diet, Maintenance Diet, physical activity
