Hey what's up guys, Sean Nalewanyj here ofBodyTransformationTruth.
Com, and in this video I’m going to outline 5 tips that you canemploy in order to stay more consistent with your bodybuilding diet.
The key to effectivebodybuilding nutrition is consistency.
It’s about structuring your overall daily mealplan in a way that is as simple, streamlined and sustainable as possible, so that you cansimply go about your day with minimal to no guesswork involved and know that you’reon the right track towards your goals.
So here are 5 effective tips that you can employto stack the odds as far in your favor as possible and maximize the chances that youwill maintain proper nutritional habits over the long term.
Tip #1 is to follow an exactstep-by-step meal plan.
Tracking your diet on the go throughout the day can certainlywork well once you gain more experience and once you really know how to accurately trackthings properly, but if you’re having a tough time staying consistent with your diet,then the simplest solution is to just map out exactly what you’re going to eat eachday, in what specific amounts and at what times.
Not only is this approach going todeliver superior results and ensure that you’re landing in the proper calorie and macronutrientranges for the day, but it's also going to keep you more motivated and consistent sinceyou’ll know that all you have to do is just follow the set plan that's in front of youin order to reach your goals.
Now the way that you specifically employ this approachis up to you.
You could simply create one single plan and eat the same things everyday until you get tired of it, you could create a 3-day or 7-day plan and then just rotatethrough it, or you could map out a few possible options for each meal that have similar macronutrientprofiles (for example, 3 different breakfasts, 3 lunches, 3 snacks etcetera), and then justchoose the option that you most prefer based on how you feel that day.
Tip #2 is to prepareyour meals in advance.
So rather than preparing every single meal on the fly throughout theday, set aside one or two days a week to pre-package your meals in bulk.
That way, when it comestime to eat, you can simply reach into the fridge and grab your pre-made food withouthaving to go through the entire cooking and cleanup process every single time that youneed a meal.
Not only is this type of approach going to streamline your overall diet in general,but it's also going to save you a huge amount of time over the course of the week as a whole.
You can either prepare entire meals and then store them in the fridge or freezer, or youcould just cook up a few of your main items in bulk that usually take longer to prepare,such as chicken breast, steak, fish etcetera.
Tip #3 is to base your diet around foods thatyou like.
Now this tip sounds really obvious, yet so many people fall into the trap of thinkingthat certain foods are somehow "mandatory" to include in their bodybuilding diet, andthey end up choking down these foods on a daily basis even though they don’t likethe taste.
This is totally unnecessary, it's counter-productive and it greatly increasesthe chances that you won’t stick to your nutrition plan over the long term.
Alwaysremember this, your body does not view your diet within the context of individual fooditems.
It only sees the big picture, so the total calories, the total protein, carbs,fats, vitamins, minerals, fiber and other micronutrients, and there are a virtuallyinfinite number of different ways that you can go ahead and reach those totals for yourself.
So if you don’t like tuna, don’t eat tuna.
If you don’t like eggs, don’t eat eggs.
If you don’t like oatmeal, then don’t eat oatmeal.
No single food source is a must-havein your diet plan.
So if you specifically enjoy blueberries and mangos, then use thoseas your primary fruit sources.
If you prefer turkey and salmon to chicken and beef, thenuse those as your primary protein sources.
If you’d rather have sweet potato in placeof rice for your carb sources, then just go ahead and do that.
If you simply take sometime to plan your nutritional approach around the foods that you most prefer for each majorcategory (such as proteins, starchy carbs, fruits, vegetables, healthy fats etcetera),then your diet is going to be far more enjoyable and your chances of long term success aregoing to be hugely increased.
Tip #4 is to optimize your daily meal layout and frequency.
The research on meal frequency and its effects on protein synthesis and basal metabolic rateare pretty clear at this point, and that is that long as you’re hitting your overallcalorie and macronutrient needs for the day as a whole, then the specific way in whichyou lay those meals out is essentially going to be a non-issue when it comes to optimizingmuscle growth and fat loss.
And for that reason, just figure out what you need to consume forthe entire day as a whole in terms of protein, carbohydrates and fats, and then lay out yourmeals in the way that you enjoy most and that maximizes your overall adherence to the diet,whether that be 3 larger meals consumed in the morning, afternoon and evening, 5 mediumsized meals spread all throughout the day or 7 small meals consumed every couple ofhours.
And tip #5 is to utilize a "flexible dieting" approach.
I’ve said this many timesbefore, but assuming that around 80-90% of your diet is comprised of nutrient-dense,“clean” foods (so lean proteins, minimally refined carbohydrates and healthy fats), thenthe other 10-20% can come from whatever food sources you’d like as long as it fits intoyour overall daily calorie and macronutrient totals.
As I said earlier, your body doesnot view your nutrient intake within the context of individual food items, and with the exceptionof foods that are particularly high in partially hydrogenated oils, there is almost never sucha thing as a food that is inherently “good” or “bad”.
All there is is an overall dietthat is “good” or “bad”.
So including a small amount of higher sugar or higher fatfood here and there is not going to negatively affect your muscle building or fat burningprogress, and it will make your overall eating plan much more enjoyable while still deliveringthe same muscle building and fat burning results.
If you’re constantly depriving yourselfof the foods that you enjoy most, then there’s a much greater chance that you’re goingto become discouraged and quit in the long term.
So figure out what you need in termsof overall daily calories and macronutrients (and the level of detail that you specificallyapply here is going to depend on your individual goals and situation), and then allocate asmall percentage of that total to allow for the foods you crave most.
By basing your dietaround the “clean” food choices that you like best (like we covered in tip #3) andalso allowing yourself to indulge in the “flexible” foods that you crave most in controlled amounts,you’ll be able to structure a nutrition plan for yourself that you fully enjoy andthat gets you into the best shape possible at the same time.
So, here’s a quick recapof the 5 tips we just covered.
Tip #1, create a structured daily eating plan for yourselfbecause this way there will be no guesswork involved and you’ll already know exactlywhat to do each day in order to get the best results.
Tip #2, prepare your meals in advancein order to save time and to maximize overall efficiency.
Tip #3, take some time to figureout which foods you enjoy the most when it comes to lean proteins, starchy carbs, fruits,vegetables, healthy fats etcetera, and then simply base your diet around those choices.
Tip #4, Don’t worry about the specific intervals between meals and instead just structure yourmeal frequency and meal layout in whatever way you most prefer based on your appetiteand your schedule.
And tip #5, allocate 10-20% of your overall diet to indulge in the foodsyou crave most.
Employ these 5 bodybuildig diet tips and your chances of long term musclebuilding and fat burning success are going to be greatly increased.
So thanks for watchingthis video today, I hope you found the information useful here.
If you did enjoy the video, asalways, please make sure to hit the LIKE button, leave a comment and subscribe to stay up-to-dateon future videos.
Also make sure to check out my complete step-by-step muscle buildingand fat loss programs over at BodyTransformationTruth.
Com by clicking the icon at the top of the videoor using the link in the description box below.
And make sure to check out my official blogover at SeanNal.
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Talk to you againsoon.