Want to pack on muscle? Steve Colescott shares his top 10 diet tips for bodybuilders.
1) Think in terms of daily consumption rather than a certain number of meals.
2) Don’t just try to rack up empty calories. Eat a high-calorie, nutrient-rich diet in order to encourage health and muscle growth.
3) If you are having trouble getting enough calories, drink as many of them as you can.
4) Before going to bed, always have the next day’s food prepared and packed. It’s easier to stay on course when all you have to do is warm something up and get it down.
5) Always be ready. If you are going to be out of the house for four hours, take enough food for at least six hours.
6) Setting your alarm clock for a middle-of-the-night protein shake is an option if you are having trouble packing in any more calories during the day. If it is already made, you can stumble to the kitchen, chug it down, gargle some mouthwash and be back under the covers without missing an REM cycle.
7) With the exception of your training, limit your energy expenditure as much as possible. Limit your stress too. Make sure you get as much sleep as possible. Nap whenever you can.
8) If you are craving pizza or fast food, by all means have it, but limit it to once or twice a week unless you have an extremely fast metabolism — meaning single-digit body fat with visible abs maintained — and even in that case do not make it a daily thing.
9) Design the diet to incorporate items you enjoy, but go for variety in your choices to avoid burnout and nutritional deficiencies.
10) A weight-gain program should never be an excuse for becoming a sloppy pig.
Photo credit: Michael Neveux