Corey A. Mote, BS, DC
Contributing Writer
A Bodybuilder’s Diet: Eating for the Optimal Physique
Properly following a diet designed for a bodybuilder will help you build muscle mass, lose stored body fat, and maintain a healthier, more aesthetically appealing physique. Such a diet must be high in protein and fiber, and low in carbohydrates and unnecessary fats. Included in this article are guidelines to follow for composing the proper diet for your bodybuilding needs, along with a sample diet.
Guidelines:
Select foods for your meals that will, when put together, craft a meal balanced in protein, fats, and carbohydrates, adding at least 5 servings of vegetables and/or fruits to your daily diet. An easy way to accomplish this is to mix the proteins with salad fixings and incorporate the flaxseed (which may be substituted for olive oil, if so desired) into a healthy, unprocessed salad dressing. Spices may be used well. Stay away from the thick and creamy salad dressings. Use salt sparingly – good alternatives are Mrs. Dash seasonings. V8 vegetable juice is an option for those who have difficulty including sufficient amounts of vegetables or fruit in their diets daily. Sugar is something to avoid at all costs, if you like cream and sugar in your morning Cup ‘O Joe, try using whole milk and stevia as healthier alternatives.
Eat a meal every 2-3 hours. This is probably the most important aspect of a bodybuilder’s diet. If you miss a meal, you cannot make up for it at the next meal. Additionally, you must have the proper amount of protein along with a sufficient amount of carbohydrates, and incorporate vegetables and fiber into your diet to help sustain steady blood-glucose levels (thus not spiking your insulin levels) and help with your satiety.
Make sure you are getting sufficient amounts of Omega-3 fatty acids in your diet by incorporating flaxseed oil into your diet. Flaxseed oil is available in many stores; you can also find breads and cereals containing flaxseed. Alternatively, you may take flaxseed oil capsules, which typically come in 500-1000 mg per capsule. Flaxseed oil may help to curb your appetite and trick the body into thinking it’s getting enough fat so that it will release fat stores[1] and will also globally reduce inflammation of joints, as Omega-3 fatty acids have natural anti-inflammatory properties.[2] Daily intake of flaxseed may also improve blood sugar, among many other potential health benefits.[3]
Water is very important, not only when dieting, but in general. One common guideline is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 200 lbs., strive to drink 100 ounces of water daily. For those who use the metric system, divide your weight (in kilograms) by 30 (for example, if you weigh 75 kg, you will need approximately 2.5 liters per day). Consider this amount to be the bare minimum amount of water you should be drinking each day, especially if you’re exercising.
References
- http://www.thefactsaboutfitness.com/research/flax-fish.htm
- http://www.arthritistoday.org/treatments/supplement-guide/supplements/flaxseed.php
- http://www.webmd.com/diet/features/benefits-of-flaxseed?page=2
Bodybuilding Accomplishments:
2012 – Placed 9th in Mr. Universe, Pro Division
2011 – Placed 3rd in Mr. Universe, Pro Division
2011 – Voted 3rd Place in Atlanta’s 20 Sexiest Most Fit Bodies
2010 – Earned status as Musclemania Professional Natural Bodybuilder
2010 – Mr. Britain, Overall Champion
2002 – NPC Eastern Seaboard, Junior Champion
2000 – NPC Teenage Georgia, Overall Champion
1999 – Mr. Teenage America, 3rd Place
1998-1999 – Teen/181 Lb Division Powerlifting National Champion
Bench Press National Record
Total of Bench Press, Squat, and Deadlift National Record
1998 – Georgia Games: Olympic Weightlifting – Silver Medalist
Dr. Corey Mote is a Team JBT Athlete
See More: http://www.coreymote.com
BIO:
Dr. Corey Mote started off in high school training for sports such as football, soccer, and track with weight training. By his eleventh grade year, he decided to compete in powerlifting competitions. Within less than a year of powerlifting, he won the National title for his weight division as a teenager. After the Powerlifting Nationals, he decided to go into Olympic-style weightlifting, an entirely different type of lifting and training. He ended up rather successful with this sport as well, placing 2nd in the Georgia Games with pre-Olympian competitors. After a couple years of Olympic-style weightlifting, he decided to go into bodybuilding. His first show was in 1999 at the Amateur Athletic Union’s Mr. Teenage America in Cleveland, Ohio, where he ended up placing 3rd in the competition. He then went on to compete and win the NPC Teenage Georgia the following year. After that, he competed in and won several other shows before deciding to put a hold on competitions-although staying in top shape for future contests-for a few years, so he could focus on school and other priorities.
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