Keeping a strict workout routine is important on being a male fitness model, but one would be amiss if they did not spare some time to perfect their diet. A lot of people in the fitness community realize early on, that the only thing that may have been keeping them from their ideal body, is a proper nutrition plan.
It’s not even just about making sure to stay away from the foods that are just generally bad for you – although that is a key aspect. Male fitness model diets also have to keep in mind the kind of nutrients that are required in order for a body to build up lean muscle – as well as have the required amount of calories to be used as energy for a proper workout session.
Try not to complicate it at the start. There are lots of food options to choose from, and just because it’s healthy for you – doesn’t mean that it has to taste bland. With the right recipes, you can have meals that are both delicious and good for your body.
There are just a couple of things to keep in mind when choosing the right male fitness model diet for you…
Keep away from the trends
Much like exercise, something that works for one will not necessarily work for another. Trendy diets tend to have something in common – they are usually backed by celebrity personalities who claim to have used these methods in order to transform their body for the better.
Stay away from diets where they talk about eating only a certain type of food every day. Some of these meals may work, with ingredients that are known to be effective, but eating the same thing over and over again has actually been known to be more harmful than helpful. “Your body needs a wide variety of fruits, vegetables, proteins, and whole grains to ensure that you’re getting the macronutrients and vitamins you need.”
If you’re not new to the fitness community, you are probably already familiar with the 5-6 meals a day diet. Some may call it the three-hour diet because it requires one to eat a small meal every 2-3 hours. Eating more often is meant to keep you full throughout the day, as well as keep your metabolism active throughout the day. However, this kind of effect has not actually been backed by scientific studies.
In fact, “…with the exception of a single study, there is no evidence that weight loss on hypo energetic regimens is altered by meal frequency.” Meaning that most researchers have found that the 6 meals a day trend has actually not resulted in any significant weight loss.
That does not mean that it won’t work for you, plenty of male fitness models have incorporated this plan into their diet for the sole reason that it provides a constant influx of energy with the constancy that comes with the frequent meals. The lesson to be taken here, as previously mentioned, is that what works for some has not necessarily been proven to work for others.
The Perfect Male Fitness Model Diet For You
So if fad diets are not meant to be trusted, then what is there to do? The answer is actually rather simple, figure out what works for you. Male fitness model diets are constructed based on the individual, what’s important is finding out what your body needs and fixing a diet based on that.
Based on how your body is constituted, eating more than your body needs will just lead you to gain more unnecessary body weight, and eating too little will cause the breakdown of your muscles. If you want to build up your body for fitness modeling, you’re going to have to get specific with it.
Getting specific requires a lot of effort but it’s something that works for many. If you’re new to fitness, macros refer to three categories of macronutrients: carbohydrates, proteins, and fat. This is called the IIFYM or “If it fits your macros” diet. This diet is all about balance, it doesn’t require any specific recipes or food groups. The idea is, that you will be able to eat what you want, so long as ‘it fits your macros.’
In order to do this, people use calculators that are made specifically to calculate these macronutrients. How much you need is based on your gender, weight, height, age, goal, and activity level. The most accurate calculator is said to be the IIFYM calculator.
Another thing male fitness models have to pay attention to is the amount of water that they drink per day, try to drink “…between half an ounce and an ounce of water for each pound you weigh, every day.”
Something everyone emphasizes is the importance of eating healthy and clean. It’s important to have some constancy, however, most male fitness models believe that giving into your cravings every now and then is okay. You don’t have to eat clean all the time, just try to keep a 90/10 diet- where at least 90 percent of what you eat is clean and healthy.
So how do you pair up eating healthy along with keeping track of the macronutrients that your bodies need? One thing you can do to perfect your male fitness model diet is getting to know the best ingredients offering most of the macronutrients that your body needs.
Carbohydrates are classified into two different ways – simple and complex carbohydrates. The kind of carbohydrates that are good for you are the complex ones. Consuming complex carbs offers energy to be used throughout the day.
Because of the high-fiber content they have, it is a little more difficult to digest complex carbs, but this also ensures that you feel fuller throughout the day. Simple carbohydrates tend to be digested far quicker, which prompts cravings- something that you should avoid if you want to stay away from the foods that are bad for you.
Here are some common complex carbohydrates:
- Black Beans (1 cup = 116 grams)
- Kidney Beans (1 cup = 110 grams)
- Brown Rice (1 cup cooked = 45 grams)
- Quinoa (1 cup cooked = 40 grams)
- Red Skin potatoes (medium potato = 34 grams)
- Oatmeal (1 cup cooked = 27 grams)
- Sweet Potatoes (1 cup cubes = 27 grams)
- Low fat yogurt made with Skim milk (8 ounces = 17 grams)
Protein is important in building up muscle and maintaining lean muscle mass. However, most foods with proteins tend be high in bad cholestorol. Which is why most fitness models prefer the use of lean proteins. Protein intake is dependent on a person’s body weight. The suggested amount is around 0.5 – 0.8 grams per pound – for athletes.
Here are some common Lean Proteins:
- Egg Whites (1 large egg = 3.6 grams)
- Boneless Skinless Chicken Breast (4 ounces = 36 grams)
- Sirloin Steak (3 ounces boiled = 23 grams)
- Filet Mignon (1 steak = 28 grams)
- Flat Iron Steak (252 gram steak =51 grams)
- Wild Caught Salmon Sockeye (3.5 ounces = 27 grams)
- Shrimp (100 grams cooked = 24 grams)
- Tofu (½ cup = 10 grams)
- Cottage Cheese (1 cup creamed = 25 grams)
People have negative perceptions about fats. If only because of how it’s related to the physical aspect of our bodies. However, the fatty substance in our bodies is often different from the fats that we eat. If chosen carefully, eating fatty foods can help one lose weight. It also helps with building muscles and creating hormones that help promote the burning of fat. A good male fitness model diet should include at least 20-30% of fat.
Here are some common healthy fats:
- Olive Oil (1 tablespoon = 14 grams)
- Coconut Oil (1 tablespoon = 14 grams)
- Flax Seed (1 tablespoon = 4.3 grams)
- Fish Oil (1 tablespoon = 14 grams)
- Chia Seeds (1 ounce = 9 grams)
- Almonds (1 cup = 45 grams)
- Cashews (1 ounce = 12 grams)
- Brazil Nuts (1 cup = 88 grams)
- Walnuts (1 cup = 5 grams)
- Pecans (1 cup = 71 grams)
- Avocado (1 cup = 21 grams)
The perfect male fitness model diet is not something you can copy from anyone else. It’s okay to refer to others in terms of the ingredients that they use or what kind of recipes they prefer. However, when it comes down to it, a diet should be made based on what your body needs.
It may seem like a lot to remember as well as a lot of work to manage your diet. However, the results are worth it. If you can control your cravings and eat responsibly then you should be fine. If you want to be a male fitness model, then you’re going to have to put some work into it.
Try to prepare the meals you’re going to eat in advance, and if you’re one of those who needs constant recharging every day then consider eating more frequently. The takeaway is – make sure that you’re getting the macronutrients that you need per day. Because once you have your diet squared away, you can expect better results from your workouts.
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- Mandy Ferreira, July 2017 Victoria Beckham Eats the Same Thing Every Single Day. Should You? https://www.healthline.com/health/eating-the-same-thing-pros-and-cons#6
- Kamal Effects of eating frequency on metabolic rate https://examine.com/nutrition/do-i-need-to-eat-six-times-a-day-to-keep-my-metabolism-high/
- Gina Shaw Water and Your Diet: Staying Slim and Regular With H2O https://www.webmd.com/diet/features/water-for-weight-loss-diet#2