Body Building Diet & Weight Loss

Bodybuilding and weight loss typically go hand-in-hand, depending on a bodybuilder's goals. While many people enter the sport to gain muscle, the overall goal is to get in shape and look and feel good. And following a bodybuilding routine of exercise and sensible eating is a great way to do all of the above.

Many Meals

• Bodybuilders typically follow a diet that consists of five or six smaller meals a day, as opposed to just three larger ones. That's because smaller, more frequent meals provide the body with the necessary energy and strength for a rigorous training routine. The plan also results in muscle growth and definition--two keys to bodybuilding success.

The Basics

• Even if the goal is weight loss, a bodybuilder will choose a diet rich in healthy proteins and carbohydrates. That means a serving of each at three meals throughout the day (with each serving being about the size of your first), along with meals of "supplements" between those big three. Bodybuilders also make sure to drink plenty of water--anywhere from 6 to 8 8 oz. glasses per day. They also do more than just lift weights. Bodybuilders looking to drop weight spend plenty of time performing cardiovascular exercises such as running, bicycling or playing tennis.

Breakfast

• A bodybuilder whose goal is weight loss will stick to low-cal, low-fat foods packed with protein at all meals. A breakfast of a serving of egg whites (or artificial egg whites) and an apple would be ideal. Oatmeal is also a popular breakfast choice among bodybuilders. Some even eat a serving of broiled chicken or fish as their protein source for the first meal of the day.

Lunch

• For years, tuna has been a staple of the bodybuilding diet, as it is another protein-enriched food that helps build muscle and burn fat. So the basic tuna sandwich on wheat bread is the perfect lunch. Tomatoes, lettuce and onions would be healthy additions--although take care to go light on the mayonnaise (low-fat would be best).

Dinner

• Lean meats, poultry or fish are often the centerpieces of a bodybuilder's dinner, provided each is broiled or baked and not breaded or fried. A baked potato (with no butter) or steamed mixed vegetables (raw, not frozen or canned) would make a great side dish, as would a cup of low-fat yogurt or spinach.

Essentials

• Most bodybuilders drink protein shakes between breakfast, lunch and dinner, with the shakes acting as the fourth and fifth "meals." Others looking to lose weight may substitute fruit in place of the shakes. What's most important when it comes to supplements is that a bodybuilder makes low-calorie choices without depriving himself of important nutrients.