We continue where we left off in bodybuilding science. We finished the previous article with protein. We start this article with Fats.


Fats are important long-term energy sources for the body. However, since bodybuilders need sugar that is consumed in a short time, they do not include fats in their diets. But let’s say right away that this is not quite true. Because the cholesterol in fats, although it is touted as a “bad substance”, is indispensable for our cells to function. For this reason, we should act within the dietitian’s recommendation, not according to what we hear from the right and left!


In general, every 450 grams of pure fat will give 3500 kilocalories of energy when consumed by burning. Therefore, creating an energy deficit of 500 calories per day will make you lose 450 grams of weight every week. Of course, this is a theoretical calculation and will vary from person to person. While some people can lose weight with an energy deficit of only 79 calories, some people have difficulty losing weight even though they create a deficit beyond 500 calories.

Nucleic Acids and Other Micronutrients

Although nucleic acids are not taken directly from the diet because they are not very stable molecules, we get the elements that enable us to produce genetic material in our bodies through nutrition. For this reason, regular and adequate intake of elements such as phosphorus or nitrogen is therefore important. the micronutrients you need to take during the day according to your age and gender.

Main Food Groups

At this point, we find it useful to get to know the main food groups. Because it can be difficult to predict which nutrients the above biomolecules correspond to. The main food groups are the nutrients that must be present in your diet and whose balance is important. After getting acquainted with these food groups, we will also give an example diet.



Here, fruit means whole fruits and fruit juices. These fruits include especially apple, banana, orange, peach, pear, grape, watermelon, apricot, strawberry, pineapple, mango, grapefruit, cherry and 100% fruit juices.


Vegetable means; dark green vegetables (broccoli, spinach, etc.), red and orange vegetables (carrots, capsicum, tomatoes, sweet potatoes, etc.), beans and peas (black beans, chickpeas, lentils, etc.), starchy vegetables (white) potatoes, corn, green peas, etc.) and other vegetable groups (mushrooms, zucchini, iceberg sprouts, avocados, etc.).

Let’s open a little parenthesis here: , which is the most competent institution in this field, and examples were added accordingly. For example, avocado, although biologically a “fruit”, is more closely related to a vegetable from a nutritional point of view, since it is not a “whole fruit” (technically a “grocery”). Therefore, the categories here should be considered in terms of nutritional content, not biological and botanical.


The two most important groups in grain consumption are whole grains (whole grain bread, brown rice, oatmeal, etc.) and refined grains (corn tortilla, pasta, etc.).

Protein-Heavy Foods

This is one of the most important groups for muscle building; because the key to building and maintaining increased muscle mass is through proteins. In fact, the need for protein may increase even more in people who apply calorie restrictions. As the muscle mass increases, the protein requirement also increases.

One of the most important sources of these proteins is seafood (salmon, tuna, trout, anchovy, carp, shrimp, lobster, crab, mussel, etc.). In addition, bovine, ovine and poultry meats and other products such as steak, chicken, turkey and eggs, and vegetable proteins such as nuts, seeds, and soy products should be included in the diet.

Milk and milk products

In particular, products such as milk, yoghurt, kefir, cheese, and calcium-fortified soy milk should be included in the diet.

The Importance of Balanced and Adequate Nutrition

Let’s give an example just to be able to explain with some numbers: If the daily energy amount required by a man over 14 years old, who does little exercise and wants to lose weight, is determined as 2400 calories by an expert, 450 grams of fruit and 185 grams of fruit are required for this to be “healthy”. protein, 550 grams of vegetables, 720 millilitres of milk and dairy products, and 70 grams of cereals may need to be distributed.

Not only that! For example, we say “fruit”, but these fruits usually have to be “whole fruit” (like bananas or apples). We say “vegetables”, but it doesn’t do much to stick to one vegetable and not eat the others, it needs to be varied. We say “grain”, but about half of them have to be whole grains; Consider whole grain breads instead of sandwich bread. Your protein source should not be uniform: It is recommended to eat fish or other seafood 2 times a week, add steak in between, and include non-meat-based (vegetable) protein. You should prefer your milk to be low-fat or non-fat.

Therefore, it is one thing to get your daily need of 2400 calories from the Big Mac, it is another thing to get it with a diet that is maintained by considering the factors called “nutrient density” as we mentioned…

The word “diet” means “the principle of nutrition” or “the way of eating” in science. For example, cows have a diet, our hominid ancestors 5 million years ago had a diet, and each individual has a specific diet, and it’s not necessarily related to weight loss or muscle building. It can be said that every animal that is fed follows a certain diet. That’s why we say a “lion’s diet” is different from a “deer’s diet” — even though these animals aren’t trying to lose weight or build muscle…

  • Translated from evrimagaci.com ()

This article is an excerpt from by Karl Liebermann | Coinmonks | Jun, 2022 | Medium