Many years ago, Vince Gironda, one of the greatest bodybuilding trainers of his time, stated that “Bodybuilding is eighty percent diet“, hence this is our healthy body building diet article.
Of no small fame as a bodybuilder himself, “The Iron Guru”, as he came to be known, became far more famous for assisting a newcomer to the USA on his way to becoming one of the greatest bodybuilders of all time – Arnold Schwartzenegger.
His list of students reads like the “A-List” of bodybuilding from 1950 through the next 47 years.
Gironda firmly believed that a bodybuilding diet was the basis for muscle-building success. He was instrumental in spreading this belief as gospel during his almost-fifty-year-long career as a trainer of bodybuilding champions.
To make a long story short, he advocated a bodybuilding diet focused on the most usable sources of protein, natural carbs in the form of fresh fruits and vegetables, oils, fats, and nuts. He also recommended that bodybuilders use supplements created specifically created to help grow muscle mass and lessen fat deposits under the skin.
Bernard Beverley, a renowned biologist, said that human tissue is one hundred percent biological. For bodybuilders, this means that eating foods high in biological content is urgently necessary for developing the tissue to its utmost. Many people assume foods high in biological content with high-protein foods, but this isn’t exactly accurate, because not all protein is the same. Biological content refers to protein that is very similar in structure to human tissue proteins.
This may come as a surprise, but the food with the highest biological content is….wait for it….. the egg! Other foods with high biological content are organ meats such as heart, kidneys, liver, and sweetbreads, as well as beef steak, lamb, fish, and poultry. Beans, legumes, and some other vegetables are also surprisingly good sources of protein, so they must be included in your diet as well.
To the converse, the much-touted soybean, although well-known for its high protein levels, are only 22 percent biological! This means you would have to eat what seems to be tons of the stuff to equal the amino acid content of the higher-quality proteins listed in the preceding paragraph. When contestants were preparing for contests, Beverley was an advocate of totally avoiding anabolic steroids, and instead, eating as many as three dozen eggs a day!
He based this on his theory that this gives the muscles a huge dose of biological protein so they can attain new levels of strength, and easily repair any potential damage. After six weeks to two months, egg intake can be reduced to one or two a day, since the goal has been reached.
Of course, other bodybuilding diets focus on red meat and fresh vegetables, or one high in dairy and fish. Each of these regimes has a particular goal, which is the loading of the body with protein to replace and re-create muscle tissue torn down by heavy workouts. Be aware, however, that these absolutely are not long-term dietary plans. Bodybuilding supplements Gironda suggested were kelp tablets, desiccated liver, wheat germ oil, and lipotropic amino acids – specifically, inositol, choline, methionine, and betain, which aid the metabolism and assimilation of protein.
Another dietary step he recommended was putting his devotees on a special bodybuilding diet cycle when preparing for contests, in order to get rid of the last of the subcutaneous fat. This consisted of four days with absolutely no carbohydrates, then normal diet on the fifth day. For the next four days, back to zero carbohydrates, and normal diet on the tenth day. His students would keep this up from three to eight weeks, until every muscle was defined and veins popped out visibly.
In conclusion, an effective healthy bodybuilding diet needs to target protein, good carbs, fats, and plenty of fiber. The percentages should be 40 percent natural carbohydrates, no refined sugars or starches, 24 percent proteins, and the other 36 percent should consist of fat and fiber.
Immediately before competition, diets and cycling of no carbohydrates for 4 days on, one day off, should be implemented for no more than eight weeks. Also, it is important to remember to take the appropriate supplements as recommended.