Diet Plan

Keto Diet Meal Plan For Bodybuilding & Best Supplements

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Suppose you are on the keto diet and looking to build up your muscles without getting a lean figure. Getting the desired body is your first and foremost aim when you are on the keto diet. Keto diet meal plan bodybuilding may help you have a very supportive way for a slimmer and skinny body. This diet plan contains more fats, moderate proteins, and fewer carbs for a healthier body.

Dieting with this low-carb or ketogenic diet may keep you on the right track of weight loss because you can get rid of your fat tummy and thighs. You have to take 50 grams of net carbs in a day. There are many ways to get your keto diet support through foods or exercise. A various meal plan may help you to enjoy the taste and gain better outcomes. The ketogenic diet is one of the diet plans that support weight loss and build your muscles.

You have to eat fewer carbs when you are on the keto diet. On the other hand, you have to take proteins to develop your lean muscles for a ripped body. Having the right amount of protein and fats may make your muscles more strength and vigor.

Having the Keto diet plan for bodybuilders will help you to drain more perks for a healthy body. That is why a complete meal plan and supplement guide have been made to eliminate all the issues from your way to keto dieting.

Support bodybuilding

Things to Support Bodybuilding in Keto Diet

Having a keto diet for weight loss does not mean you can’t have benefits for muscle development. You can optimize your muscle health with the help of these things, along with ketogenic dieting.

  • Train your Body

If you are looking to build your muscles, you must gradually add the intensity for better muscle health. You have to train your body for the muscle buildup. The keto diet is different, and you can’t perform your workouts in the initial stages of ketosis. You might be thinking that how you can overcome your needs of bodybuilding with the keto diet? Well, it might not happen at the beginning of ketosis because it is a high metabolic process that burns away all the stored fats of your body. Your body attains energy through a different process which includes:

  • Phosphagen System

The phosphagen system gives you energy. ATP is the primary energy molecule stored in creatine phosphate. This may help the cells to get instant energy. It is one of the prominent systems of energy that support shorter time exercise.

Although it gives you energy, there is a limited amount of creatine phosphate and ATP stored in skeletal muscles. This will cause energy loss, and you can’t perform high-intensity workouts because it makes you feel fatigued and tired.

  • Glycolytic Pathway

The glycolytic pathway is the alternate to the phosphagen system. It gives you more energy for a longer time. This is one of the faster sources to resynthesize ATP for exercise and energy gain. In the process of glycolysis, carbs have been sued as a source of energy. During this energy gaining process, your muscles utilized more hydrogen ions that also require oxygen. So, there is the issue of energy production when there is a lack of oxygen.

  • Aerobic system

This system gives you energy when there is no support of muscles. It works when your muscles are unable to produce energy without using oxygen. The best thing about this process is that it gives you energy by burning blood glucose, glycogen, and fats. Nevertheless, the aerobic system helps you get energy through the fat burn and operate the glycogen and sugar.

All these systems help you to get energy and make the best out of your workouts for bodybuilding. They are more supportive of your overall health. This becomes more beneficial because it gives you energy.

Getting the desired body weight is important to maintain your goals for weight loss. When you are on the keto diet, you have to take care of carbs because they are not required.

Your body gets into ketosis to get energy by burning the stored fats of the body. So, exercising in the keto diet’s initial stages is more difficult, and you have to take care of this factor.

There are different kinds of exercises that help you to boost muscle growth and develop them in a very effective way. Adding a gradual level of intensity to your exercise may improve your muscles and energy production tolerance ability.

You can increase your exercise intensity in a very certain way to sustain energy and muscle mass. In the first week of the ketogenic diet, you can continue with muscle training or strengthening exercises to gain muscle strength.

There is also another way to boost your muscle’s health which includes supplements and dietary formulas. You can add different types of dietary supplements to increase the endurance of your body and overall health.

Protein Addition

  • Protein Addition

Protein is one the nutrient which gives you support for muscle build-up. This is known as the king of nutrients due to its beneficial elements. It is really supportive for muscle building and lean mass development. But, the keto diet allows you to eat the protein in a moderate amount. Having excess consumption of protein may affect the process of ketosis. It causes glycogenesis, which is the process of glucose accumulation in the body. This process is not suitable for the keto diet because it is quite the opposite of a low-carb diet.

Anyhow, if you want to add protein to your low-carb diet, then try to use the 1.4-2 g on 1 kg or 0.6-.Nine grams on a pound. This amount is suitable for bodybuilding in athletic needs. It will help you to prevent muscle loss and support muscle building. Some of the sources that you can add to your keto diet include:

  • Egg
  • Meat
  • High-fat dairy
  • Fish
  • Low-carb protein powders

If you are looking for muscle maintenance support, protein is best for you because it burns fats and provides muscle strength. Try to take 2 grams of protein on 1 kg of your weight. For better results and protein consumption, you can use the keto calculator.

  • Sway Your Calories

Having calories in more amounts may affect weight loss. This is more important to gain energy from beneficial sources. The intake of calories must be little, followed by calorie count. You must eat the calories by counting them to gain weight loss. So, it is better to eat more proteins to have muscle protein synthesis.

Moreover, you have to decrease the carbs intake along with calories to burn fats. One more thing is to maintain a balanced and healthy dieting pattern in your life. Try to take 250-500 calories in a day according to your body weight. This may help to increase muscle mass and increase fat loss. Intake of the calories makes your weight loss more supportive and decreases fat accumulation.

You have to take the suggested amount of calories to boost muscle retention. Make a good combination of things that helps you to gain muscles. Try to manage the fat consumption to get the desired calorie support.

  • Balance your Hormones

Your body is made up different thing that also includes various substances and hormones. Some of them include:

  • Human growth hormone
  • Cortisol
  • Insulin
  • Testosterone
  • IGF-1

All these hormones are necessary to support your muscle mass and fat loss. One of the most common hormones is the human growth hormone. It helps to stimulate growth, cell reproduction, and cell regeneration. This may also increase and support bodybuilding needs.

The ketogenic diet is one of the ways that not only boost fat loss but also improve the human growth hormone. Carbs may help to increase insulin and IGF-1 for muscle build-up. These are the anabolic hormones that affect weight loss. But facts revealed that carbs are not good for weight loss.

Although you can have energy from them, they did not support your fat loss and body transformation. The role of insulin and IGF-1 make carbs usage more influential.

Adding the Human growth hormone and testosterone boosting supplements during your workout may lead to protein synthesis. Moreover, if you combine your workout with stress, it also affects catabolic hormones.

It increases the body’s cortisol amount, which triggers energy production by using stored glycogen in the muscles. At the beginning of your keto diet, you have to take care of the carbs and manage the cortisol production because it leads to insulin resistance. This may also affect fat loss and cause fat retention.

You can overcome your stress hormone with diet, sleep, meditation, and a workout schedule. Try to add all those things that help to maintain a healthy level of hormones. Eat healthy, live healthy, and eventually, you will stay healthy.

Moreover, try to add exercise, meditation, and a better sleep schedule for a desired and healthy hormonal level during the keto diet meal plan for bodybuilding.

Drink More Water

  • Drink More Water

Water is one of the essential liquids that are important for overall health betterment. This will help you to keep the hydration level maintained and suitable to fulfill your body’s needs.

Your body has 70% of water which depicts the importance of water and its uses. But, when it comes to keto dieting, you have to take more care of water intake. Try to increase more amount of water for a healthy body. Keto diet allows you to drink more liquids, and water is more suitable for dropping your weight and muscle gain. Water loss affects your body and mind at the same time. In the beginning weeks of the keto diet, you may have water loss because your body reduces water and sodium.

Additionally, if you have not tried more water in the keto diet for bodybuilding, then make sure to drink more water because water loss may lead to developing the keto flu. Keeping your body hydrated helps you to sustain weight loss with the keto diet.

You have to drink 8-10 glasses of water in a day. The ratio of water intake is different for men and women. Drink 2.7 liters of water if you are a woman, and drink 3.7 liters of water if you are a man. On the other hand, workouts also reduce water quantity in your body, and you have to take care of this factor.

By adding a little bit or pinch of salt to your water may make it more health-supportive because it fulfills your needs your body needs for sodium.

Supplements for Keto Bodybuilders

Whey chocolate protein

Legion Whey+ Chocolate Whey Isolate Protein Powder

Legion Whey isolates protein powder gives you support for healthy muscle development. It is one of the clean and pure products that come in powder form. There is whey protein isolate that helps in weight loss. The manufacturer behind this formula is Mike Matthews, the world’s no. 1 fitness author.

There is the addition of simple and science-based ingredients to build muscle, lose fat, and weight loss. It has no carbs and fats that effects your keto diet. The manufacturer added 90%+ protein to maintain weight loss and muscle improvement. It is also devoid of lactose and other harmful components that may hinder the keto diet.

You can have taste support with this whey protein isolate product.  It contains milk derived from small Irish dairy farms because it gives you more support for healthy weight loss. This protein blend gives you the support of high protein and healthy fats.

Legion Whey+ Chocolate Pros & Cons

Pros
  • Helps in muscle growth and muscle building blocks
  • Support post-workout recovery
  • Gives low carb and law caloric benefit
  • A tasty and delicious option
  • Contain grass-fed whey protein isolate
  • Backed with NSF- and GMP-inspected facility
  • Free of GMOs, Carb, Calorie, Lactose, Gluten, and Sugar
Cons
  • Requires proper blending

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Optimum Nutrition Micronized powder

Optimum Nutrition Micronized Creatine Monohydrate Powder

Micronized Creatine Monohydrate Powder designed by Optimum Nutrition brand. It is an unflavored and keto-friendly protein powder that helps in weight loss and muscle gain.

It has 5g of pure creatine monohydrate that supports energy and endurance to make your muscles stronger and gives a ripped body. If you are on the keto diet and want to enjoy healthy fat loss, add this protein powder into your meal plan.

The manufacturer made it with all the necessary and highly potent fixings to aid in muscle development and muscle health betterment. It has 100% pure creatine monohydrate that helps you support ATP recycling.

It supports muscle building and recovery along with performance improvement. The best thing about this supplementary formula is that it strengthens the muscles and makes them stronger.

You can combine it with your exercise to have more power and strength. It gives maximum potency, and quality-based workings support for muscle development. Moreover, the ingredients of this formula easily absorbed in the body to give better outcomes.

Optimum Nutrition Micronized Pros & Cons

Pros
  • Contains 5g pure creatine monohydrate
  • Provide energy and endurance
  • Gives you a post-workout recovery
  • Help to support muscle growth and improvement
  • Serves with desired potency and quality based ingredients
  • Faster absorption
  • Free of flavors
  • Suitable for your pre and post-workout
Cons
  • Online availability

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Keto Essential Aminos

Dr. Berg’s Keto Essential Aminos – Contains 8 Essentials Amino Acids

This is a very supportive supplement for muscle build-up. It has the essential amino acids that improve your performance and help athletes with the desired benefits.

It is made by Dr. Berg’s to deliver the best result to the keto dieters. This is a beneficial product that maintains energy levels and builds up muscles. It gives you an abundant amount of amino acids to gives the desired level of energy and power.

The formula has the right blend of ingredients that reduce stress, irritability, and lower energy with amino acids’ help. Its ingredients are high-quality supported and boost the energy pan during your workout.

This supplement helps to make things in favor of your bodybuilding.  Eight essential amino acids build blocks and give a protein boost to maintain the health of your ligaments, enzymes, hormones, and tendons.

You can enjoy an energy boost within 23 minutes because its formula is instant and so smooth to work. This dietary blend has natural, pure, and clean fixings free of fillers, GMOs, gluten, and soy.

Dr. Berg's Keto Essential Aminos Pros & Cons

Pros
  • Support whole body muscle
  • Gives you vigor and vital performance
  • Keep your cardiovascular functioning stable
  • Faster absorption within 23 minutes
  • Useful for all ages
  • Best for the keto diet
  • Made with high-quality ingredients
Cons
  • You have to buy it online.

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Redcon1 MRE Lite

Redcon1 MRE Lite, Animal-Based Protein

Redcon1 MRE Lite is an animal-based animal-based protein formula with all the fixings which will make things more suitable for bodybuilding. It has milk, egg, fish, tree nuts, and beneficial ingredients.

It has no allergens that can affect your health. Some people have allergies to milk, nuts, and soybean. So, it is better to check the facts and use this formula. If you are allergic to these things, then try to avoid using this blend for bodybuilding.

You can easily take this formula with your nutrition plan and exercise. Even it is good for the keto diet and helps to boost weight loss along with muscle building.

Redcon1 MRE Lite Protein Pros & Cons

Pros
  • Maintain muscle health
  • Gives you energy and recovery support
  • Best No Whey Protein blend
  • Contains 2g of Sugar on each serving
  • Free of lactose
  • Easy to mix
  • An ideal option for the keto diet
Cons
  • Little bit expensive

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Surge Post Workout

Growth Surge Post Workout Muscle Builder

Growth Surge is a very muscle-building formula that contains all the fixings. It has ultimate muscle-building support that improves the outcomes with three key ingredients.

It gives beneficial outcomes to make your muscles lean and trigger fat loss in a very healthy way. You can have the energy to make your post-workout easier.

This blend of nutrients helps in lean muscle growth and fat loss and even stays in ketosis. You can easily consume it with your eating plan and workouts to have energy support and recovery.

There is the addition of those fixings that rebuild the muscles and make them relive from the fatigue and stress of your workouts. That is why you can combine it with your workouts to boost the recovery effects.

Growth Surge Post Workout Muscle Builder Pros & Cons

Pros
  • Help in lean muscle growth
  • Prompt post-workout
  • Gives you muscle recovery and optimize the anabolic process
  • Rebuild muscles and build up strongly
  • Reduce muscle soreness
  • Support lean muscle mass growth
  • Made in the USA with highly bioavailable ingredients
  • cGMP manufactured
Cons
  • Not recommended to under 18 years of age person

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Keto Meal Plan

Keto Diet Meal Plan for Bodybuilders

Are you looking for an easy keto meal plan bodybuilding supportive? Then try the keto bodybuilders weight loss diet meal plan specially designed for bodybuilders and athletes. You can benefit from this diet plan and nutritional support because it includes all those meal plans to lose weight. It is the best bodybuilding meal plan for beginners. We have discussed the meal plan with the dishes, recipes, and nutritional value to give thorough information about your keto diet meal plan for bodybuilding. Let’s check out the basic ketogenic diet plan for your bodybuilding:

Breakfast: Spinach omelet

IngredientsQuantity
Eggs4 large
Spinach1 cup
Feta cheese1 oz.
Butter1/2 Tbsp.

Nutritional Value

Calories418
Fat31g(68%)
Protein31g(30%)
Carbs3g (2%)

Lunch: Taco Salad

IngredientsQuantity
Chopped romaine2 cups
Taco-seasoned ground beef8 oz. 85/15%
Salsa4 Tbsp.
Sour cream1 Tbsp.
Shredded Mexican-blend cheese1/3 cup

Nutritional Value

Calories651
Fat46g (64%)
Protein50g (31%)
Carbs8g (5%)

Dinner: Steak and vegetables

IngredientsQuantity
New York strip steak8 oz.
Asparagus6 oz.
Butter1 Tbsp.

Nutritional Value

Calories642
Fat47g (65%)
Protein50g (31%)
Carbs6g (4%)

Looking for more ideas? Here are a few of our favorite high-protein Bulletproof recipes. Many of these recipes work well for keto meal prep, making it that much easier to stick to your keto bodybuilding diet.

Foods to Eat and Avoid

Keto Meal Plan Bodybuilding-Foods to Eat & Avoid

When you are on the keto diet or ketogenic diet, you have to take care of the carbs and other nutrients. Eating healthy foods may help you to drop the unwanted fats of your body. Some of the foods that you should allow in your keto bodybuilding meal plan. This is one of the ways to boost muscle strength and make them ripped.

Some of the foods you should eat and avoid bodybuilding issues while you are on the ketogenic diet. This is the best way to boost the muscles’ health and support the keto diet.

Keto diet or ketogenic diet is useful for weight loss, but it also builds your body for a healthier working and appearance. You can benefit from muscle build-up and weight loss because it helps you dynamically gain better outcomes. Here is the list of foods that you must add to your plan for starvation while a guide to keto dieting.

Foods to Add

  • Meat
  • Cheese
  • Oils
  • Fish
  • Eggs
  • Low-carb protein foods

Foods to Avoid

  • Processed foods
  • Sugars
  • Grains
  • Vegetables
  • Fruits

It is important to add all those foods to your bodybuilding keto diet meal plan because they are different best meal plans to help you in bodybuilding and weight loss. Moreover, you have to look after all the things that may hinder your way to the cyclical ketogenic diet meal plan.

Make sure to keep your ketogenic dieting and keto diet meal plans cleaner and health-supportive. Some of the ketogenic diet basics include restriction to carbs because it is a high-fat diet. You have to keep this factor in mind while you are looking for fat loss bodybuilding support.

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