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A healthy, well-balanced diet is essential for bodybuilding performance. However, as anyone who has studied bodybuilding can attest to, there is no such thing as a "one size fits all" diet! So what should we eat? That's the million dollar question and one that athletes and coaches alike struggle with every day. This article will take you through a set of rules and guidelines for your daily meal plan based off our Muscle and Strength Pyramid - Nutrition v1.0.1.pdf which breaks down nutrients into categories that are easy to work with when planning your meals according to macronutrient requirements (protein, carbohydrates, fats). In order to help you get a better understanding of these guidelines, we cover the following:You can download this document from our forum archived site in PDF format at: http://www.muscleandstrength.com/forum_archive/hardcore-science-forum/topic_157641.html#post1599361 There is a lot of information here so it may be helpful to read through each section in detail by following the links below.The majority of your calories should come from the three macronutrient categories - carbohydrates, proteins and fats. The exception to this rule is if there is a specific objective that requires more protein or carbs or fats or vice versa. We define macronutrients as carbohydrates, proteins and fats. Our definition of carbohydrates is simple; it's complex carbs or complex sugars. Here's the basic breakdown: complex carbohydrates - sugar, starch, fiber (carbs) simple carbs - sugar (sucrose), high fructose corn syrup (HFCS), dextrose crystals (syrup, honey, cane or beet sugar) lactose-free or lactose-reduced milk products that are less than 50% milk fat milk products that are 50 to 69% milk fat milk products that are more than 70% milk fatA good rule of thumb for avoiding simple sugars is 1 gram of carbohydrate per pound of bodyweight. This is a good way to get your carbohydrates without going overboard. The reason that we break down our protein into two categories is because each category has a different effect on the body. Our moderate protein category is for athletes who train frequently, while our high protein category is for serious athletes and those who want to add muscle mass. An athlete who trains frequently: 1 gram of protein per pound of bodyweight (1 g/lb) per day An athlete who trains frequently and has a high degree of leanness: 1.25 g/lb) per day Athletes that add muscle mass: 1. 5 g/lb) and more per day The reason that we break down our fat into two categories is because there are two different types of fat; saturated and monounsaturated. Saturated fats: These fats should be kept to a minimum (no more than 10% of your total calories). Here's the deal: saturated fats raise your bad cholesterol (LDL), which is associated with atherosclerosis and coronary artery disease. They also lower your good cholesterol (HDL), which is associated with increased risk for heart disease. According to the American Heart Association, there is no known safe level of consumption for saturated and trans fatty acids and both should be limited as much as possible. cfa1e77820
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