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When it comes to effectively gaining muscle and losing fat, both training and nutrition are equally important pieces of the overall puzzle. Although there’s no question that training intensely in the gym multiple days a week requires a high degree of focus and discipline, it’s actually the nutritional side of things that poses the real challenge for most people. While your workouts may only require you to be in the gym for an hour or so 3-5 days per week, proper nutrition is a full time job. In today’s post I’m going to outline 5 simple but effective bodybuilding diet tips that you can employ to stack the odds as far in your favor as possible and maximize the chances that you’ll maintain proper nutritional habits over the long term…. Tracking your diet on the go throughout the day can certainly work well once you gain more experience and really know how to track things properly, but if you’re having a tough time staying consistent with your diet, the simplest solution is to just map out exactly what you’re going to eat each day, in what specific amounts and at what times. This way there will be zero guesswork involved, and you can go about your day without having to put specific thought into every single meal you consume.
Not only will this deliver superior results by ensuring that you’re landing in the proper calorie and macronutrient ranges for the day, but it will also keep you motivated and consistent since you’ll know that all you have to do is follow the set plan in front of you in order to reach your goals.
You could simply create one plan and eat the same things every day until you get tired of it… you could create a 3-day or 7-day plan and rotate through it… or you could map out a few possible options for each meal that have similar macronutrient profiles (for example, 3 different breakfasts, 3 lunches, 3 snacks etc.), and then choose the option you most prefer based on how you feel that day. Rather than preparing every single meal on the fly throughout the day, set aside one or two days a week to pre-package your meals in bulk. That way, when it comes time to eat, you can simply reach into the fridge, grab your pre-made food and pop it in the microwave without having to go through the entire cooking and cleanup process every single time you need a meal. Most people find that having these concentrated periods of cooking and packaging once or twice a week is a far more efficient approach for maintaining their diet long term, especially if they have a busy schedule or don’t particularly enjoy cooking. Not only is this just a more streamlined way to approach your diet in general, but it will also save you a huge amount of time over the course of the week as well. You can either prepare entire meals and store them in the fridge or freezer in Tupperware containers, or you just cook up a few of your main items in bulk that usually take longer to prepare, such as chicken breast, steak, fish etc. This tip sounds so obvious, yet many trainees fall into the trap of thinking that certain foods are somehow “mandatory” to include in their diet, and they end up choking them down on a daily basis even though they don’t like the taste. This is totally unnecessary, counter-productive and greatly increases the chances that you won’t stick to your nutrition plan long term.
If you simply take some time to plan your nutritional approach around the foods that you prefer for each major category (such as proteins, starchy carbohydrates, fruits, vegetables and healthy fats), your diet will be far more enjoyable and your chances of long term success will be hugely increased.
What type of dietary structure do you most prefer when it comes to your individual appetite and schedule?


The research on meal frequency and its effects on protein synthesis and basal metabolic rate are fairly clear: as long as you’re hitting your overall calorie and macronutrient needs for the day as a whole, the specific way in which you lay those meals out is essentially a non-issue when it comes to optimizing muscle growth and fat loss. Nutrient digestion and absorption is an incredibly slow and gradual process, and forcing yourself to have a meal every 2-3 hours throughout the day (as was once considered essential in bodybuilding circles) is not only completely unnecessary but also increases the chances that you’ll get burned out and fall off track. For that reason, just figure out what you need to consume for the day in terms of protein, carbohydrates and fats, and then lay out your meals in the way you enjoy most and that maximizes your overall adherence to the diet. Assuming that around 80-90% of your diet is comprised of nutrient-dense, “clean” foods (such as lean proteins, minimally refined carbohydrates and healthy fats), the other 10-20% can come from whatever sources you’d like as long as it fits into your overall daily calorie and macronutrient totals.
As I stated earlier, your body does not view your nutrient intake within the context of individual food items. One of the most important mindsets to apply to your bodybuilding diet plan as a whole is to stop thinking about it as a “diet” in the first place. If you’re constantly depriving yourself of the foods you enjoy most, there’s a much greater chance that you’ll simply become discouraged and quit.
By basing your “clean” food choices around those that you like best (as we covered in tip #3) AND also allowing yourself to indulge in the “flexible” foods you crave in controlled amounts, you’ll be able to structure a nutrition plan that you fully enjoy and that gets you into the best shape possible at the same time. Tip #3: Since no food in a bodybuilding diet is mandatory, take some time to figure out which foods you most enjoy when it comes to lean proteins, starchy carbs, fruits, vegetables and healthy fats and then simply base your diet around those choices. Tip #4: Don’t worry about the specific intervals between meals and instead just structure your meal frequency and layout in whatever way you most prefer based on your appetite and schedule.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005. You can’t have one without the other, and both of these aspects of your bodybuilding program must be properly structured and carried out on a consistent basis if you want to see significant results. It’s not that eating to build muscle and burn fat is inherently complicated, but it simply presents way more opportunities for you to slip up and ultimately fall off course with your overall plan. It’s about structuring your daily meal plan in a way that is as simple, streamlined and sustainable as possible, so that you can simply go about your day with minimal to no guesswork involved and know that you’re on the right track towards your goals. It only sees the big picture: the total calories, protein, carbs, fats, vitamins, minerals, fiber and other micronutrients, and there are a virtually infinite number of different ways that you can reach these totals for yourself. If you prefer turkey and salmon to chicken and beef, use those as your primary muscle building protein sources. In almost all cases, there is no such thing as a food that is inherently “good” or “bad”; there is only a complete, overall diet that is “good” or “bad”.


Effective nutrition is not a quick-fix but rather an ongoing pursuit, and you need to consider what a sustainable lifelong approach to eating looks like for you. Figure out what you need in terms of overall daily calories and macronutrients (the level of detail that you apply here is dependent on your individual goals and situation), and then allocate a small percentage of that to allow for the foods you crave most. This way there will be no guesswork involved and you’ll already know exactly what to eat and when. As long as these foods fit into your nutrition plan as a whole in terms of total calories and macronutrients, it won’t negatively impact your results but will make your eating plan way more enjoyable. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible.
If you’d rather have sweet potato in place of rice for your healthy carb sources, go that route.
In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals. I’ve been waiting for this time since Mr Kuala Lumpur last year where I placed 2nd in the welterweight category. Ever since, I felt so motivated to train harder and diet stricter to win my category and hopefully, the overall title too.
As for training, I’m hitting the weights five times per week, lifting moderate weights with full range of motion, focus and concentration. After my dieting experience last year, I’ve learnt a lot about my body and how it responses to different dieting ratios and carb cycling styles. Bad thing is, since my deconditioning period coincided with Chinese New Year, all the CNY treats have made me put on some unnecessary blubber.
Plus, I had a good off season and have more muscle compared to last year, 14 weeks out from Mr KL 2012. Thus, I’m expecting myself to show up with a very much improved package and hopefully, that will be enough to steal the show.



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