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College Bodybuilding Meal Plan

Even when you are in collage, a healthy bodybuilding diet plan has the most important role in growing your muscular mass and keeping your body fat levels down. Your muscles won't grow only if you exercise. If you don't eat well you can exhaust yourself in the gym and have no results. Your meal plans must be carefully prepared in order to assure a great muscular tonus and lots of energy. Before you plan your meals you have to do some analysis and see what type of metabolism you have. There are three types of metabolism you can have; I will try and give you some advice on how to eat for each type of metabolism.

Ectomorph Metabolism

You are one of the happy people who eat enormous quantities of chocolate and look like they run 50 miles a day. Yes you have no fat or very little fat and some hard to distinguish muscles. You have a hard time putting some weight or growing some muscles. This is a very fast metabolism; some people might consider you lucky but you don't feel like it when you start going to the gym. You will eat large quantities of food train a lot and see no difference. That's not enough: you have to eat enormous quantities of food, take some supplements and train more. The recommended doses of nutrients for the ectomorph metabolism are: 20-25% proteins,25-30% fats and 50-55% carbohydrates. Between meals and before bead have a drink which contains a lot of calories: like a milk shake made with fat milk and two bananas. You must eat at least 5 meals a day. When you start gaining some muscles you have to eat more (and you though it was over, it's never over!) and at least 6 meals a day. Eat glucose to avoid catabolic states and add some mineral supplements in your diet(iron, magnesium, chrome, etc).

Mesomorph Metabolism

People with mesomorph metabolism are the luckiest people on earth; they have great muscles, great potential for bodybuilding, a healthy fat tissue and hard bones. This metabolism is perfect for a bodybuilder; unfortunately not all people have this metabolism. Through training and a good diet this metabolism reaches the maximum level very fast leading to rapid and better results than the Ectomorph metabolism. The daily recommended doses of nutrients are: 30% proteins, 40% carbs and 30% fats. Along with the carbs which will give you energy you will have to eat natural fats and that means non saturated fats. For an efficient muscular grow you will have to eat from three to three hours 40 grams of proteins.

Endomorph Metabolism

People who have enfomorph metabolism always had problems with their weight; you always see the endomorph person following another diet which once again has no results. This is a very slow metabolism and it's the opposite of the ectomorph metabolism. Burning calories is slower so the person with this type of metabolism has large amounts of fat tissue. Endormorph have to lose weight before obtaining a big muscular mass. Then with a very strict diet and hard training they will start growing muscles and not their fat tissue. The endomorph type will be always careful to his fat tissue. A lot of training is recommended to burn that fat tissue and sleep between practices shouldn't be more than 8 hours. A lot of sleep makes your metabolism even slower and your training and diet efforts will be useless.

Daily diet has to contain: 40% proteins; 40% carbohydrates and 20 % fats. Meals have to be small and very large in number to increase the metabolism rate. They will also need to avoid saturated fats and simple carbohydrates. They should eat many fruits and vegetables but avoid those which have a great amount of calories of sugar such as: bananas, potatoes, nuts, etc. The main nutrients which are responsible in muscle grow and tissue repair are proteins. Without those our body cannot repair the muscular fiber which can be destroyed during practice and has no base to grow more powerful and bigger muscles. Most of the bodybuilders, especially the ones who have the ectomorph metabolism cannot assure their daily vitamins only by eating food so they will need some multivitamin supplements.

Taking multivitamins can create a base for your healthy diet; calcium and magnesium are indispensable for the nervous and muscular tissue; also taking calcium supplements will make your bones bigger and stronger. Minerals assure maxim performance but don't take a mineral overdose because it will have disastrous effect on your body; even when only one of the minerals is in overdose can affect the action of the other minerals. Too much zinc for example can lead to lowering the good cholesterol levels. The most important minerals are: magnesium, calcium, zinc, chrome, potassium, phosphor, iron, etc. Green tea is another great supplement; not only it contains antioxidants but it will also help you lose that fat faster!

Green tea will lower that bad cholesterol; also it will be necessary to compose the cellular membranes. Studies show that people who drink green tea have lower cholesterol than people who don't even if they eat the same types of food. This amazing tea can also prevent heart diseases and lower the sugar contained by our blood. People who drink green tea regularly and make exercises have more energy and lose 20% more fat. My advice is to plan your meals ahead. Even if you don't respect them entirely you can make certain changes after a while if a certain meal plan doesn't suits you.

You can also chose to keep a diary of what you eat and how much do you weight, this way you will keep track of everything that goes in your body. You can see what food makes you gain more weight or has an effect on your training. I think keeping a diary is very useful and it motivates you to keep going. When I started my diet I used to keep diary and whenever I felt depressed I started reading about my first days of diet and noticed how much progress I did. Those words always made me feel better, stronger and more motivated to continue. A diary is a great nutrition tool, a great way to know how your body reacts when eating different food and a great boost of motivation.

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