How to Optimize your Diet?

by Y.C.C · Published 10/05/2020 · Updated 21/05/2020

Contents [hide]

1.1 Protein (Powder)
1.2 Creatine
1.3 Fish Oil
1.4 Caffeine
2 Rest & Recovery
2.1 Post-Workout Recovery Routine
2.2 How to break through a strength plateau?
2.3 How to Deload properly:
3 Setting up an Awesome Bodybuilding diet
3.1 Calories
3.2 Protein Intake
3.3 Carbs Intake
3.4 Fat intake 15-20% of daily T.D.E.E.
4 Adjusting your diet for muscle building
5.0.1 Imperial:
5.0.2 Metric:
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Diet depends on both mentally and physically. The dietary supplement is a fabricated item planned to enhance the eating regimen (diet) when taken by mouth as a pill, container, tablet, or fluid.

Supplements either extracted from food sources or manufactured, separately or in the blend, so as to expand the amount of their utilization (X factor in Diet).

The supplement can never replace proper diet planning and nutrition, but they can help you to reach your fitness goal faster. A supplement is a touch up if you are lacking some nutrients from the diet.

The supplement is for someone who is extremely busy and can’t take a proper diet. Even during bodybuilding, you don’t need many supplements.

There are very few supplements in the market that truly work. The supplement industry is enormous and full of myths. Most supplements won’t have any effect on muscle growth or fat loss.
Protein (Powder)

Even though you don’t have to use protein powder to reach your daily protein intake, consuming enough protein every day can be tricky.

It’s is not recommended to use protein powder as long as you reach your recommended daily protein intake from diet. Use protein powder as a supplement, not as a substitute.

However, consuming protein powder every day can be tricky, especially when you don’t have enough time to prepare high protein meals each day.

Unless you supply your body with the necessary means for a good recovery, it won’t be able to get any stronger and bigger.

The difference in protein powder doesn’t matter if the rest of the diet is balanced enough to fulfill all essential amino acids. Whey protein is the way to go for a safer option.

Optimum Dosage: Max 30%-50% of your daily protein intake. 0.8 g per kg of bodyweight.

A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after a workout.

Protein timing isn’t necessary as people make it out to be. Some studies show the positive impact of post-workout on protein synthesis but some not. If you fulfill your diet requirement it doesn’t matter when you take.

If you want to save yourself from the stress (especially before and after a workout or when traveling) then go with a simple but quality whey protein.

Always consult a doctor or dietician or nutritionist before taking any supplements. The above is a personal recommendation.

For more knowledge about protein and its scientific research visit.

Here are the best of protein majority of people like:

NATURALTEIN German Certified Organic Whey Protein Chocolate (750 g) – Made in Germany

Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder – 2 lbs, 907 g (Double Rich Chocolate)

Dymatize Nutrition Elite 100% Whey Protein – 2.3 Kg (Chocolate Fudge)

AS-IT-IS Nutrition Whey Protein Concentrate 80% Unflavoured – 1Kg


An organic acid that helps supply the muscle cells with energy for muscle cells during high-intensity,short-duration exercise.

It won’t harm your kidney unless you have an existing one. It doesn’t increase your muscle itself, it will increase your strength level. There are enormous scientific studies on creatine.

Creatine is the closest thing we have to a wonder supplement. It’s cheap, proven to work, and will definitely get you results. If you only get one supplement on this list, go with creatine!

Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day.

Optimum Dosage : 3-5 g per day is enough to saturate the muscle within 2-4 weeks.

Creatine Monohydrate is the effective form of creatine. The timing of taking creatine doesn’t matter. I personally like to drink with a protein shake in the morning.

For more information and scientific research about creatine visit.

Always consult a doctor or dietician or nutritionist before taking any supplements. The above is a personal recommendation.

Here are the best of creatine majority of people like:

Optimum Nutrition (ON) Micronized Creatine Monohydrate Powder – 300 Grams (Unflavored)

Muscleblaze Creatine Monohydrate (100 gms)

Fish Oil

Boost your mood, helps maintain a healthy cholesterol level and strong bone and ligaments. WHO recommends a daily intake of 0.2–0.5 grams (200–500 mg) of combined EPA and DHA.

Choose a fish oil supplement that provides at least 0.3 grams (300 mg) of EPA and DHA per serving.

To avoid these products, choose a supplement that is third-party tested or has a seal of purity from the Global Organization for EPA and DHA Omega-3s (GOED).
Fish Oil

Therefore, it’s best to take your fish oil supplement with a meal that contains fat.

Fish oil isn’t necessarily going to help you build muscle faster, but it will indirectly improve your health and increase the quality of your workouts.

For more information and scientific research about Fish Oil Visit.

Here are the best of Fish Oil majority of people like:

Neuherbs Deep Sea Omega 3 Fish Oil 2500 Mg (Omega 3 1486 mg; 892 mg EPA; and 594 mg DHA per serving): 60 Soft Gel

WOW Omega-3 Fish Oil Triple Strength 1000mg (550mg EPA; 350mg DHA; 100mg Other Omega 3 Fatty Acids) – 60 Capsules

Always consult a doctor or dietician or nutritionist before taking any supplements. The above is a personal recommendation.

Most pre-workout supplements are overpriced and rely mostly on caffeine for their effect. That’s why it’s a lot smarter to get the real thing instead.

You will save money and get the same boost. When I feel tired but still want to train hard, caffeine always helps me get me going. Simply take 200mg of caffeine at 30 minutes before your workout.
Rest & Recovery

One of the most beginner’s mistakes is to train too much the same muscle group every day. If you didn’t give the body enough rest, your cortisol level increase and energy level decrease with loss of muscle.

Have good quality Sleep at least 7-8 hrs a day, this would increase testosterone level.
Post-Workout Recovery Routine

Right after a workout, do static stretching and cool down. It gives flexibility and down the heart rate to normal and Increases blood circulation to muscles.

Do Dynamics stretches before a workout and static stretches after a workout. Make sure to stretch the muscle group right after your trained body parts.

Make a habit of post-workout meal prior 30 min to 1 hour after an intense workout. Eat more Carbs and Protein after the workout.

Proteins shake also work and provides amino acids to cellular growth. Always be hydrated during and after a workout.

Felling soreness for 1-2 days after a workout is very common it happens due to muscle damage and there is no cure of soreness. Give time to recover, don’t train the same muscle group within 2-3days. Train different muscle groups to avoid over-training.
How to break through a strength plateau?

A weightlifting plateau where the key (usually compound) exercises for a major muscle group is stuck at a certain weight for a certain number of reps for at least three weeks.

Change your workout routine after a few months and it is because it might fell you bored by doing the same thing again and again. Make smart changes in a workout like replace barbell bench press to dumbbell bench press.

Try to Change rep ranges or volume to aim hypertrophy and resistance alternative. More than 12 reps led to resistance and between 8 to 10 reps led to strength training.

Taking rest time about 2-3 minutes between compound lifting.

Changing the exercise order so that muscle fatigue in different ways. Make sure to do a deadlift, bench press, overhead press, squat must be first before any workout as you are fresh and full of energy.

Improve form and train assistant muscle- If your bench press is weak try to improve triceps.

Revise your diet and eat more, try to do bulking and calorie deficit to brings change in a workout.
How to Deload properly:

Deload is a scheduled break you take from a normal workout plan to fully recover from the previous training cycle. It can happen by reduction training volume, reps, or taking days off from the gym. It reduces the injuries it can be day or week.

Deload phase: 4 -12 week

Option 1: Active Recovery: Reduce the weight you lift on each exercise by around 50%.

Reduce the number of reps or sets this is the time you shouldn’t put much stress on your body.

Option 2: Complete days off: let get completely out of the regular training program for usually 4-7 days. It might reduce strength and but allow the body to fully relax and recover.

Sleeping for living life: Hormones restore during sleep, sleep recover the immune system sleep, sleep Enhances muscle recovery through protein synthesis, and allow human growth hormone to release. Sleeping for 7-9 hours per night is crucial.

Don’t watch tv before bedtime, don’t use your smartphone prior to 45 minuter before sleep. Make a strict sleep schedule for permanent and according to you preference.

Don’t make a change to the sleep cycle more often, let the body to adapt. No stimulants prior to bed like coffee at least 6 hours before bedtime. Don’t workout right before bedtime. Have dinner before 1-2 hours prior to bedtime is a good idea. Take a small nap during the afternoon to be energetic and fulfill the sleep time. Don’t take alcohol before bedtime as it affects the quality of sleep.
Setting up an Awesome Bodybuilding diet

The energy needed to raise the temperature of 1 liter of water by 1 degree Celcius is called a calorie. Energy can be stored as glycogen or fat. Bodyweight depends on two factors which are the amounts of calories you consume and the number of calories you burn.

Unfortunately, you will never see any serious gains if you aren’t consuming enough calories. Our bodies need proper nourishment for the maintenance of our bones, tissues, and then some more for muscle growth.

This means the only way you can bring your body to build more muscle tissue is by running a calorie surplus (given you exercise, of course), which translates to taking in more calories than your body burns throughout the day.

There are three state of calories-

(1) Negative Calories- Burning calorie > Consume calorie to loose weight.

(2) Neutral Calories- Burning calorie = Consume calorie to maintain weight.

(3) Positive Calories- Burning calorie < Consume calorie to gain weight.

TDEE- Total Daily Energy Expenditure refers to the total energy body spend in one day. Click here for an online T.D.E.E Calculator.

How to track calories.

Tracking scales and tools -Food calorie Data, Weighting scale, Food Tracker App line Fitatu
Protein Intake

Protein intake based on body activity. If you are doing moderate or high-intensity workout then try to increase protein intake value about 1-2 g per kg bodyweight.

Quality Protein Sources: Greek yogurt, Cottage cheese, Swiss cheese, Eggs, Milk, Whey protein, Beans, Chickpeas, Tofu, Chia seeds.
Carbs Intake

Light workout: If Workout Intensity > 30min then opt for 1-1.25 g per lb of bodyweight.

Moderate workout: If Workout Intensity between 30 min to 1 hour then opts for 1.25-1.5 g per lb of bodyweight.

Hard workout: If Workout Intensity more than 1 hours then opt for 1.5-1.75 g per lb of your bodyweight.

Quality Carb Sources: Whole grain bread, whole grain pasta, whole-grain cereal, Banana, Oranges, Mangoes, Apples, Oranges, Pears, Oatmeals
Fat intake 15-20% of daily T.D.E.E.

Fats Sources: Avocadoes, Salmon, Olives, Peanut butter, Flaxseeds, Tuna, Dark chocolates, Sunflower seeds, Whole eggs, Chicken breast, Fat milk

Adjusting your diet for muscle building

Obviously, the larger your calorie surplus the quicker you’ll gain weight. In theory, you could gain several pounds per week, if only you ate enough. Unfortunately, there is a limit to the calories the human body can put towards building muscle tissue.

Consume more calories than that and you won’t speed up muscle growth but will definitely get fatter. So, in theory, you would want your calorie surplus to be large enough to provide plenty of energy for muscle growth, but no additional calories to gain unnecessary fat.

Sadly, in practice, this is almost impossible and unless you have crazy genetics, you will always gain some extra fat. Your goal will then be to minimize fat gains while maximizing muscle gains.

Three simple steps to do Bulking:

Calculate your Total Daily Energy Expenditure (T.D.E.E)
Add 10-20% of additional calories to your T.D.E.E
Reach this calorie count by eating healthy food


Weight loss may be losing lean muscle mass and fat both. But fat loss includes only fat .

Fat loss = Negative calorie balance + right balance of Macronutrients.


(1) Calculate your Total Daily Energy Expenditure (TDEE)

(2) Subtract a certain percentage of calorie from TDEE (Start from cutting 100 calorie from initial)

(3) Reach the calorie count by eating healthy food.

Some Criteria to get desired result:

Small Fat Loss : Cut 10%-15% of T.D.E.E calorie from current one.

Medium Fat Loss : Cut 20%-25% of T.D.E.E calorie from current one.

Large Fat Loss : Cut more than 25% of T.D.E.E calorie from current one.

TIPS: You can try to eat more calories on workout day and less calories on rest days.


Its main function to fuel the workout itself and maximize your performance.

Pre-workout meals do three things:

Reduce muscle glycogen depletion.
Reduce muscle protein breakdown.
Reduce post-workout cortisol levels.

Eat a balanced meal with 0.2-0.25 g / lbs of your current body weight( for both carbs+Proteins) up to one hour before a workout.

If your last meals lie two hours prior to the training, consume liquid or easily digested protein and carbs 30 minutes before your workout.

Meals you can eat prior to 1 hours before workout are:

(1) Oatmeal with whey protein.

(2) Large chicken sandwich with whole grain bread.

(3) Hard boiled eggs on the Avocado toast.

(4) Whole grain pasta with some sort of protein.

Snacks 30 minutes prior the workout:

(1) Banana with whey protein shake.

(2) Apple wedges with cinnamon.

(3) Protein bar.


Post-workout meal meant to supply your body with everything it will need to repair the muscle tissue. Especially the goal is to accomplish the following.

(1) Replenish muscle glycogen that was depleted during workout.

(2) Reduce muscle protein breakdown cause by exercise.

(3) Increase muscle protein synthesis.

(4) Reduce muscle soreness and fatigue.

(4) Enhance overall recovery.

(5) Reduce cortisol level.

Eat a balanced meal with 0.2-0.25 g/lbs of your current body weight( for both carbs+Proteins) up to one hour after a workout.


Protein: 0.8 – 1 gram per pound of body weight (muscle growth)
0.4 – 0.5 grams per pound of body weight (normal health)

Fat: 15% – 35% of your daily calories.

Carbs: 1 – 1.75 grams per pound of bodyweight.

Protein: 1.76 – 2.2 grams per kilogram of bodyweight (muscle growth)
0.88 – 1.1 grams per kilogram of bodyweight (normal health)

Fat: 15% – 35% of your daily calories.

Carbs: 2.2 – 3.85 grams per kilogram of bodyweight

What if you’ve filled your macronutrients in the diet but still have calories left? → Add more fat and/or carbs. For more info about Living click.

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