The standard amount of calorie intake for most adults is taken to be 2000 calories a day. Taking in this much amount of calories through various food items is considered to be meeting your all energy and nutrient needs.
So if you want to stick to a diet or meal plan for bodybuilding then the 2000 calorie a day is what you can stick to.
Here we will discuss on all the fronts why this meal plan is adequate for people of all ages and of course most important of all- which food items to include and which ones not to within this 2000 calories a day.
Why the bar has been set at 2000 calorie meal plan bodybuilding for people of all ages?
The standard diet plan for people might vary depending on their age and the activities that they are doing throughout the day.
But if you are talking of meeting a general plan for all adults irrespective of their age groups then the standard 2000 calorie a day diet is taken as the standard for all bodybuilding purposes irrespective of gender.
The 2000 calorie diet for men who want to have some weight loss or do some bodybuilding along with taking care of all the nutritional supplements is taken to be the standard.
However, depending on the internal body physique people especially those women who are pregnant, teenage boys and girls might need more than 2000 calorie meal plan bodybuilding a day.
You have to remember that the calorie intake a day should always be at par with your lifestyle. Any deficit in the calorie that you taking in and the number of calories you are burning will cause a calorie deficit and thus the person might in most of the severe and extreme cases suffer from malnutrition as well.
With this being said it has to remember that if you want to undergo bodyweight loss then it’s best to stick to the 2000 calories a day or even fewer.
Your goals and outcomes should be well defined when you are sticking to a calorie intake plan which depends on your activities and the work that you are doing throughout the day.
Will a 2000 calorie a day meal plan aid in bodyweight loss or bodybuilding?
Some people have got very good results when they have stuck to 2000 a day calorie meal plan diet as is being discussed here.
With that being said remember what we stated earlier in the back of your head. You need to prioritize and set goals on the time you want for bodybuilding to take place and the general factors such as your age, height weight, and activities.
What is more important to consider is that a person can gain weight not just simply because that he or she is taking in more than 2000 calorie meal plan bodybuilding a day.
Taking in fewer calories a day and sticking to a meal plan does in no way guarantees you weight loss or bodybuilding.
Also to include your social factors, the environment that you are living in, and even the amount of bacteria present in your gut.
Nevertheless, taking in a less calorie than what you are taking in will of course help you in your bodybuilding goal.
On the other hand, if you don’t know how much calorie intake you are currently doing and let’s suppose that it is already less than 2000 calories then this will result in an excess calorie intake resulting in weight gain.
For understanding in simple number crunching mathematical concept here is a plan for you-
Supposing that you are currently taking in 2500 calories per day. If you start the 2000 calorie meal plan bodybuilding day meal plan from today itself then you are necessarily taking in 500 calories a day less. This means that over a week you will have saved a total of 3500 calories.
And this roughly equates to 1 pound or 450 grams of loss of body weight a week and around 2 kilos of weight loss in a month. Sounds interesting right?
But remember that sticking to this meal plan has just been given as an example.
If you are too rigorous about everything and calculate everything then it is better to go to a nutritionist as they will find you the exact amount of calorie intake and how much less or more calories you need to take in your meals to undergo the required weight loss and bodybuilding within a specified term.
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Coming into the big thing… food items to include-
Everyone knows that a healthy diet and well-balanced diet of required amounts of proteins, fats, carbs, vitamins, and minerals are required for bodybuilding.
And this pretty much includes you avoiding all types of processed and semi-processed foods. They contain preservatives that should not be a part of your meal plan if you want to undergo bodybuilding within a few months.
So, what are the things to include then?
In short, it can be said that you must include natural foods, whole-grain foods with lots of fresh green vegetables and minerals.
Taking in lots of fluid is also important to undergo bodybuilding.
To create a meal plan by yourself you need to concentrate on the macronutrients and micronutrients as this is what will constitute any standard balanced diet.
Every meal should be focused on getting the right amount of proteins, vitamins, minerals, fats the good fatty substances of course, and carbs.
Including some fiber-rich foods should also constitute a major portion of your healthy bodybuilding diet all within these 2000 calorie meal plan bodybuilding a day diet. The things that you can include here are vegetables, brown atta or flour, fresh fruits, and whole grains.
Here is a sample of food items that you can choose from and make a meal plan from your own.
Whole grains to include in your diet are brown rice, oats, quinoa, farro, millet, etc.
Fruits that can typically aid in bodybuilding and is a part of a meal for every bodybuilder are berries, peaches, apples, pears, melons, bananas, grapes.
Some vegetables contain less starch and you can also include them in your diet as well for further results such as spinach, kale, peppers, zucchini, broccoli, bok choy, Swiss chard, cauliflower, etc.
Dairy products can be a good source of vitamin D and the options for these are yogurt, kefir, fatless cheese.
Don’t go for red meat as this contains high amounts of fat instead go for lean meat such as turkey, chicken, beef, lamb, bison, veal, etc.
Some nuts can be a good source of carbohydrates for you apart from traces of minerals such as almonds, cashews, macadamia nuts, hazelnuts, sunflower seeds for better cardiovascular health, pine nuts, etc.
Your range of fish items and see food includes tuna, salmon, scallops, mussels, clams, shrimp, etc.
For eggs try to include organic fresh farm eggs and avoid the yolk part and taking only the white part of the egg.
You can also include some proteins in your diet with some vegetarian items such as tofu, edamame, tempest, seitan, etc.
Remember that healthy fats are also required in your diet and the food items to include in your diet are avocados, coconut oil, virgin olive oil, etc.
Some spices can also help you in weight loss and bodybuilding such as ginger, turmeric, red pepper, paprika, cinnamon, nutmeg, etc.
The role of herbs cannot be omitted at all and the range of food items here include parsley, basil, cilantro, oregano, rosemary, etc.
Some calorie-free fluids are of course water, black coffee, and green tea.
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