Bodybuilder's Diet Problems and How to Fix Them

Weight loss – is it important?

Perhaps the weight fell off pretty quickly the first several weeks, but seems to level off and stop going down after the first big drop-off.  Don’t beat yourself up about it, even if you feel it is your fault.  It does no good to bring emotion into the picture because that can even cause you to become so discouraged that you lose the discipline you’ve worked so hard to achieve.  Determine for yourself that you will resolve the problem by using your brain, not your emotions.

Remember that in a bodybuilder’s diet, the primary goal is to build the body, not to become skinny.  In fact, if you have not eaten a healthy diet before, you may actually gain weight when you first begin your bodybuilding regimen.  Muscle weighs more than fat, so if you are adding muscle, you may actually show a gain on the scales as the fat is replaced by muscle.

How should I measure my progress?

A much more reliable measure of your progress is measuring your body composition using a tape measure or the body fat caliper method.  There are other reliable methods, but these are among the most widely used.  You can also tell a lot by noticing how your clothes fit and even how you look in the mirror.  As you make progress and your body composition improves, you will notice that your shape is changing, even if your weight isn’t going down.  To be sure you are being objective, use a before picture and recorded measurements so that you don’t have to rely on your own subjective perceptions.

If you don’t see progress in your physique by any of these assessments, review your plan to be sure you are following the prescribed diet and exercise program.  If you discover you are not, determine why this is and how you got off track.  If you’ve gotten out of the habit of maintaining your food diary, returning to this discipline can help you find the root of your problem.  The problem could be as simple as failing to drink enough water, or consume the right amount of complex carbohydrates and protein.  Once you’ve pinpointed the cause or causes, start anew with fresh determination.

Do I have to eat every three hours, even if I’m not hungry?

For bodybuilding, it is imperative that you stick to the prescribed regimen of five to six small meals every day, packed with protein and complex carbohydrates.  Resist the temptation to skip a meal or eat less at one meal and more at another.  It is important for these meals to supply your body with a steady supply of nutrients.

Fluid retention

Sodium or salt is usually to blame if your body retains too much fluid.  It is very easy to let your sodium intake creep up, especially if you eat in restaurants or even use prepared or packaged foods at home.  The sodium that hides in processed foods makes it seem to taste better but can sabotage your diet.  Once you adjust to a lower sodium intake, you won’t miss it at all and you will be glad you made the change.

Sustaining your program

Like any other type of diet, a bodybuilding diet may take time to learn and adopt as a lifestyle.  It is important to be patient with yourself as you develop your self-discipline.  Your commitment to your personal goals is like the fuel that drives the car.  Keep your eye on the target and visualize your destination.  If you experience a setback, think of it as a bump in the road, not the end of your dream.  Get back on track as quickly as you can, and before you know it, you will have made up for lost time.