Complete Guide to Bodybuilding Nutrition
Everything about bodybuilding nutrition: calories, protein, carbs, fats, timing. Optimize your gains. Track with Voical.
Calorie calculation examples by profile
Active woman, 25 years old, 121 lbs, bulking
Active woman, 25 years old, 121 lbs, cutting
Active man, 25 years old, 165 lbs, bulking
Active man, 25 years old, 165 lbs, cutting
Bodybuilding nutrition fundamentals
Nutrition represents 70% of your bodybuilding results. Without proper nutrition, even the best training program won't yield optimal results. The three pillars are: calorie intake adapted to your goal, enough protein for muscle synthesis, and carbohydrates for energy.
Calories: the determining factor
When bulking, aim for a surplus of 300-500 kcal above your maintenance. When cutting, a deficit of 400-600 kcal allows you to lose fat while preserving muscle. For maintenance, stay at your TDEE. The precision of your calorie intake directly determines your results.
Macronutrients in detail
Protein (1.6-2.2g/kg): essential for muscle building and repair. Carbohydrates (3-6g/kg): fuel for training and recovery, promote protein synthesis via insulin. Fats (0.8-1.2g/kg): necessary for hormones and vitamin absorption.
Nutritional periodization
Your nutrition should evolve with your goals. Alternate between bulking phases (6-12 months) and cutting phases (2-4 months). Some practitioners prefer continuous lean bulking. The key is tracking to adjust based on your progress.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Bodybuilding Nutrition
Nutrition is the often-neglected pillar of bodybuilding. This guide gives you all the keys to optimize your diet based on your goal: bulking, cutting, or body recomposition.
The Phases of Bodybuilding Nutrition
Bulking Phase
- Goal: Maximize muscle growth
- Calories: Maintenance + 300-500 kcal
- Protein: 1.6-2.0g/kg
- Carbohydrates: 4-6g/kg
- Fats: 0.8-1g/kg
- Typical duration: 6-12 months
Cutting Phase
- Goal: Lose fat while preserving muscle
- Calories: Maintenance - 400-600 kcal
- Protein: 2.0-2.4g/kg (higher to preserve muscle)
- Carbohydrates: 2-4g/kg
- Fats: 0.7-1g/kg
- Typical duration: 8-16 weeks
Maintenance / Recomposition
- Goal: Maintain or improve body composition
- Calories: Maintenance (TDEE)
- Protein: 1.8-2.0g/kg
- Carbs and fats: Based on preference
Nutrient Timing
Pre-workout (2-3h before)
- Mixed meal with complex carbs and protein
- Example: 150g rice + 150g chicken + vegetables
Post-workout (within 2-3h)
- Carbohydrates to replenish glycogen
- Protein for muscle synthesis
- Example: 60g oats + 40g whey + banana
Before bed
- Slow-digesting protein (casein)
- Example: 200g Greek yogurt
Useful Supplements
- Whey protein: Convenient for hitting protein targets
- Creatine monohydrate: 3-5g/day, improves strength and muscle volume
- Vitamin D: If sun exposure is insufficient
- Omega-3: If fatty fish consumption is insufficient
Why Voical Can Help You
In bodybuilding, nutritional precision makes the difference between stagnating and progressing. Voical lets you track your macros easily and ensure your diet is aligned with your training goals.