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Bodybuilding: nutrition and training strategy

Updated: Jun 16, 2022

In this article, we will discuss: How to Prepare for a Bodybuilding Competition? What is the difference between clean and dirty muscles in bodybuilding? What are the principles of weight lifting in bodybuilding? How Do Bodybuilders Eat? What is Carbohydrate Intake in Bodybuilding? What is protein intake in bodybuilding? What is the distribution of food intake in bodybuilding? What role do dietary supplements play in bodybuilding? What is muscle oil injection in bodybuilding? How important are rest and sleep in bodybuilding? What to wear to the gym? What fitness equipment is recommended for a personal trainer? What fitness equipment is recommended to keep at home?

 

How to Prepare for a Bodybuilding Competition?

The general strategy adopted by most competitive bodybuilders today is to gain "bulking" muscle mass for most of the year, also known as "off-season", approximately 12-14 weeks before the competition, to start burning fat while maintaining muscle mass. Weight gain involves maintaining a positive energy balance, that is, an excess of calories. The excess creates large fatty tissues. An excess of calories also provides an increase in muscle mass and fat. The "cutting" phase involves maintaining a net negative energy balance, that is, a calorie deficit. The main purpose of cutting is to oxygenate the fat while retaining as much muscle as possible. The greater the calorie deficit, the faster body weight is lost.
During the cutting process, the body develops graceful muscles

The general strategy adopted by most competitive bodybuilders today is to gain "bulking" muscle mass for most of the year, also known as "off-season", approximately 12-14 weeks before the competition, to start burning fat while maintaining muscle mass. Weight gain involves maintaining a positive energy balance, that is, an excess of calories. The excess creates large fatty tissues. An excess of calories also provides an increase in muscle mass and fat. The "cutting" phase involves maintaining a net negative energy balance, that is, a calorie deficit. The main purpose of cutting is to oxygenate the fat while retaining as much muscle as possible. The greater the calorie deficit, the faster body weight is lost. However, a large calorie deficit also puts at the risk of muscle loss. The "bulking and cutting" strategies are effective because there is a link between muscle hypertrophy and positive energy balance. A prolonged period of excess calories will allow the athlete to gain more fat mass. In addition, there is inevitably a certain increase in fat mass, which is oxygenated during the "cutting" drying period, while maintaining the leanest muscle mass possible.


What is the difference between clean and dirty muscles in bodybuilding?

Trying to increase lean body mass without increasing body fat is called “clean bulking”. Bodybuilders prior to a competition focus their efforts on achieving a record appearance in the short amount of time leading up to the "competition season." Many clean diets start with moderate amounts of carbohydrates, moderate amounts of protein, and low amounts of fat. To maintain net volume, it's important to reach your daily calorie goals. In addition, nutritional goals (carbohydrates, fat, and protein) will be different for each person, depending on body type, blood type, etc.

Dirty Bulking is the process of eating a huge amount of extra calories without trying to figure out the exact amount of macronutrients eaten. Bodybuilders try to quickly gain muscle mass with uncontrolled fat without worrying about aesthetics. For this purpose, three main strategies are used to maximize muscle hypertrophy: strength training using weights, elastic or hydraulic resistance; Special diet, protein combination, and other supplements as needed; Adequate rest, including sleep and recovery between workouts.


What are the principles of weight lifting in bodybuilding?

Intense resistance training causes micro-cracks in the trainee's muscles - this is commonly known as micro-injury. These muscle tears cause post-workout pain called "DOMS". They may appear when starting a new training program; changing the existing training program, or increases in the duration or intensity of the workout. When the muscles have to work harder than usual or otherwise, microscopic tears occur in the muscle fibers. This pain is usually most noticeable a day or two after exercise. However, as the muscles adapt to exercise, the pain tends to diminish. Strength training is designed to build muscle by activating two different types of hypertrophy: Sarcoplasmic and Myofibrillar. Myofibrillar hypertrophy leads to increased muscle size and is therefore preferred by Bodybuilders compared to Sarcoplasmic Hypertrophy, which is designed to build physical strength. Sarcoplasmic hypertrophy is caused by increased repetitions with weights, whereas Myofibrillar hypertrophy is caused by more heavy lifting. In any case, there is an increase in both size and strength of the muscles. However, the accents are different. Many exercisers tend to use a combination of the two to prevent the body from adapting to a particular weight-training regimen.


How Do Bodybuilders Eat?

The high muscle growth achieved by bodybuilders requires a special diet and must provide the body with the amount of protein and energy the body needs due to intense training. Supplements such as protein can fill up daily caloric needs. Bodybuilders must consume more calories than the average person. After the workout, plant and animal-based foods can help achieve muscle-building targets. Protein, carbohydrates, and fats are the three main substances that the human body needs to build muscle. The calorie content of carbohydrates, proteins, and fats varies depending on the goals of the Bodybuilder.


What is Carbohydrate Intake in Bodybuilding?