How to eat like a bodybuilder (and actually progress your physique)
Whether you're cutting or bulking, your protein intake and healthy fats shouldn't actually change much. Here is why carbohydrates are the only 'lever' you need to pull.
If you look at most people’s diets, they are all over the place. One day they are eating salads because they feel guilty, the next they are smashing burgers because it’s "bulking season."
But if you look at how an actual bodybuilder (or someone serious about progressing their physique) eats, it’s honestly pretty boring. And that is exactly why it works. The secret isn't some magic superfood or expensive supplement. The secret is knowing which numbers stay the same and which single number actually changes.
Whether you are trying to get huge or shred down for summer, the structure of your diet shouldn't actually look that different. Here is how to break it down.
1. Protein is your Anchor (It never changes)
There is a huge misconception that if you are cutting, you need to drop everything, or if you are bulking, you need to eat way more protein. That’s not really true.
"Whether you are starving or stuffed, your protein intake should be the steady anchor of your diet."
The rule is simple: 1.6g to 2g of protein per kilogram of body weight. Every single day. If you weigh 80kg, you are looking at roughly 160g of protein.
When you are bulking, this protein builds muscle. When you are cutting, this same amount prevents your body from eating its own muscle tissue for energy. You want to get this from high-quality sources: Lean sources: Chicken breast, white fish (like barramundi or cod), egg whites, and whey protein. These are great when you don't have many calories to spare. Nutrient-dense sources: Lean red meat (steak, kangaroo, lean beef mince) and salmon. These are crucial for iron and B12.
2. Fats are for Hormones (15-30%)
People used to be terrified of fat, but if you drop your fats too low, your hormones crash. Your testosterone tanks, your joints hurt, and you feel like garbage. You can't build a physique if your internal chemistry is off.
You want to aim for 15% to 30% of your total daily calories from fats.
We aren't talking about deep-fried fats here. We want the stuff that supports brain function and hormone production. Think avocados, extra virgin olive oil, nuts (almonds, walnuts), and natural nut butters. Even the saturated fat from egg yolks and red meat has a place, provided you aren't going overboard.
3. Carbohydrates are the Lever
Okay, so if protein stays the same and fats stay mostly the same, how do you gain or lose weight?
You adjust the carbs.
Carbohydrates are the only macro that should significantly fluctuate. They are your energy source. They are the fuel for your workouts. Think of them like the gas pedal in a car.
Want to mass? You push the pedal down. You increase your rice, oats, potatoes, and pasta to put yourself in a surplus. Want to cut? You ease off the pedal. You lower those portions of rice and potatoes so that your body has to burn fat for fuel instead.
That’s it. That is the whole game. You don't need a "whole new diet" when you switch goals. You just keep hitting your 2g of protein, you keep your healthy fats moderate, and you just scoop a little more (or a little less) rice onto your plate.
A Real World Example: The 2800 Calorie Setup
Theory is great, but let's actually look at the numbers. Let's say you are an 85kg male and you’ve calculated that you need roughly 2800 calories to start your lean bulk. Here is exactly how you would carve up that pie using the rules above.
The Math:
- Protein (The Anchor): We stick to the upper end to be safe, so 2g per kg. 85kg x 2g = 170g Protein (approx. 680 calories)
- Fats (The Hormonal Support): Let’s aim for a healthy middle ground of 25% of total calories. 2800 x 0.25 = 700 calories / 9 = 78g Fats
- Carbohydrates (The Variable): This is whatever is left over. 2800 - 680 (protein) - 700 (fats) = 1420 calories / 4 =355g Carbs
So your daily target is 170p / 355c / 78f.
If you decide you need to cut later, you don't touch the 170g of protein. You keep the fats roughly the same (maybe dropping slightly to 60-65g). The only thing that takes a major hit is the 355g of carbs—maybe that drops down to 200g. That is how you control the scale without losing your strength.