Bodybuilding Without the Bodybuilder Diet

Bodybuilding Without the Bodybuilder Diet

Most fitness models and competitive bodybuilders maintain a very strict diet to look they way they do. Often times that means counting calories and macronutrients down to the gram. But what about the rest of us? Is it really necessary to count every little thing we put into our mouths in order to obtain a desirable physique? Well, that depends on your individual goals and your definition of a desirable physique. But most people can still look great and have reasonably good results without the chore of tracking calories.

Before I go any further, I must confess that I do track my calories by virtue of tracking my macronutrient consumption. I also compete as an amateur bodybuilder, so it kind of goes with the territory. But I don't just track calories and macronutrients for the purpose of competition. I track them because it helps me to gauge my progress, make small adjustments, and it also keeps me accountable for what I consume. Just look at my pictures from early 2012 to see what I am talking about.

However, I realize that not everyone has the same goals that I have. I want to squeeze every bit of potential I can, whether I am bulking or cutting. But there are a lot of people who would be fine progressing at a slower rate than me, in terms of either building muscle or cutting fat. If you are one of those people then this article is for you! But if you have a goal to be lean and muscular just like your favorite fitness model or bodybuilder then you should probably start tracking your calories and macronutrients ;)

Below are my suggestions for dieting if you absolutely do not want to track macronutrients and calories on a daily basis.

First, Get An Idea of How Much You Eat Today

Contrary to what you may have heard, our bodies don't fit neatly into some BMR formula. Sure, they can give you an idea of how many calories you might require. But they can also be way off (as they are often in my case). Here's a better idea: keep a mental or written log of how much you consume every day and what kinds of foods (protein sources, fat sources, carb sources, etc) for a week or two. Most people are creatures of habit and they generally consume the same foods in about the same proportions week after week. Knowing what you consume and in about what proportions will help you adjust your diet to better fit your needs.

Rebalance The Foods You Consume

Protein and carbohydrates each have about 4kcals per gram. Fats have about 9kcals per gram. If your diet is currently heavy in fats then perhaps consider introducing some more lean meats and complex/hearty carbohydrates in it's place. Strive to have fats (dairy fat, oils, cheeses, fatty fish, etc) make up about 20-30% of your daily consumption. Target around 1g/lb of bodyweight for your protein consumption. If you are eating 4-5meals per day then for most people that's about 3-6oz of lean meat (or you can substitute some other high quality protein source) per meal. The rest of your diet should be carbohydrates, the body's primary energy source. And while you are estimating your carbohydrate consumption, don't forget to throw in some quality fruits and vegetables. 

When you rebalance your foods, just eyeball it. Remember, we are not counting calories here. If you get it in the ballpark then your weight shouldn't change much after your rebalance.

Eat Consistently

If some days you have 2 meals and other days you have 5 meals then how are you ever going to get a handle on your diet? I'm not talking about religiously tracking every calorie, I'm talking about making a conscious effort to eat well consistently. Ideally, you should eat around 4-5meals per day keeping things in similar proportions. It doesn't have to be perfect. You're not competing in a bodybuilding competition ;) 

If you eat a little less in one meal then it's OK to eat a little more in another. Eyeball it. Take an educated guess. The mirror and the scale will let you know how you are doing. And if you are like me and you can't be trusted to make an educated guess with your food consumption, then you can always fall back to counting your macronutritents ;)

Make Adjustments As Needed

In all likelihood, your body will adapt to your new (hopefully healthier) diet. If you are happy with how you look and you just want to maintain the status quo then congratulations, homeostasis is where your body will naturally gravitate. However, if you want to lose fat or build muscle as an experienced lifter then you will have to make some changes.

If you want to lose fat and you don't want to start counting calories then I sincerely hope you don't intend to lose fat for a long duration and that you are relatively close to your target weight. If that's the case, then I would recommend just bumping up the cardio a bit. That should yield some immediate weight loss without the need to change your diet much, if at all.

If you want to gain a little more muscle then gradually introduce calories (mostly in the form of carbohydrates) by elevating intake in maybe just one meal to start. The concept is the same as Reverse Dieting. However, in this case you would just be eyeballing caloric increases.

Posted by Clayton Long