Question

Hey,

I’m skinny, 20 years old, 6 feet tall, and weigh 65kg. I play martial arts, and now I have decided to do bodybuilding with martial arts together. So kindly tell me a diet plan. What should I have to eat and
What should the supplements be, and what should the routines be?
I need an athletic body like FarhanFAkhtarAkhtar, Sidharth Malhotra.

Ramis J

ANSWER

Hello Ramis J

To optimize your nutrition, aim for a macro split of 40% carbohydrates, 30% protein, and 30% fat. This ratio is not only popularized by Arnold Schwarzenegger but is also recommended by CrossFit. Focus on quality foods and steer clear of processed foods like bread, cookies, ice cream, and fast food.

Start by determining your current daily calorie intake and then add 500 calories. If you’re losing weight, bump up your intake by 300 to 500 calories. If you’re getting fat, cut back by 200 to 300 calories. Adjust your calorie consumption based on how your body responds.

For more insights on protein, check out this blog: Super Power of Protein: 2 Secrets to Happy Fat Loss

When it comes to carbohydrates, prioritize options with a low glycemic index. Olive oil is a fantastic and convenient source of healthy fats.

Aim to eat 4 to 6 times daily, ensuring each meal is as close as possible to the 40/30/30 macro split. It’s best to avoid consuming the majority of your calories at dinner.

Regarding supplements, if you’re getting enough protein from food, there’s no need to rely on protein shakes. Instead, consider high-quality multivitamins and fish oil.

For your workout routine, keep it to a maximum of three times a week since you also practice martial arts. Train at high intensity and focus on compound movements like squats, deadlifts, and bench presses. Keep your sessions under an hour and take additional rest days as needed. Remember, recovery is just as crucial as training.

I hope this helps, and good luck with your endeavor!