Bodybuilding diets are tough things to comprehend. We all know guys who eat fast food and beer nonstop, who run a cycle and sport some terrific muscularity despite their diet. Good genetics and chemistry are a wonderful combination. For the rest of us, gains tend to come a little bit tougher. The use of protein nutritional guidelines ensures the basic building blocks are in place so that growth can take place. Here are the minimums that you should be consuming on a daily basis for the most important macronutrients of protein, carbohydrates, and fat.

Protein

At the very minimum, a bodybuilder should consume 1.25 grams of protein per hours of body weight. For the 200-pound athlete, this would equate to 250 grams of protein per day. This can be achieved by adding about 40 grams of protein to each of the six daily meals. If three of these meals are whey shakes, it’s easy to see how the recommended protein requirements could be achieved rather quickly. It’s perfectly acceptable to go above the recommended protein recommendations on days where you might visit a buffet or just discover a protein source you enjoy a great deal. As long as you don’t rise above 400 grams daily, your kidneys won’t be overstrained and your digestive system won’t feel much distress.

Carbohydrates

If you’re looking to make solid muscle gains and you’re not in a dieting phase, then you will want to consume about 2 grams per day per pound of body weight. This would equate to about 400 grams of carbohydrates per day for a 200 pound male. Those with higher metabolisms may be able to escape with 450 to 500 grams per day. Carbohydrate sources should include rice, pasta, sweet potatoes, and other clean sources. Remember that carbohydrates will be the main food source which is reduced when you’re dieting down for a bodybuilding show. You do need the fats in your diet, and there should be no protein reduction when your main goal is keeping the hard-earned muscle while shedding the body fat.

Fats

Despite the evil stigma that is attached to fats, they are an essential macronutrient for proper bodily function and above all, survival. With an entirely fat-free diet, you wouldn’t be able to live very long. Consume ten to fifteen grams of fat with each of your three main meals each day. No fats are needed for the whey shake meals. Sources of fats should include almonds, olive and flax oil, and fish oil capsules (EFAs).

Proper training is a given for this formula to work. You have to be in the gym 4 to 5 times per week for 45 to 75 minutes, utilizing heavy compound movements followed by isolation movements to eliminate weaknesses. You also need to ensure you are receiving adequate sleep for growth to occur. The combination of these two factors, coupled with adequate amounts of protein, carbohydrates, and fats will ensure that all of the tools are in place for muscle growth to occur!

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