Bodybuilding involves developing muscle and improving physique through a combination of weight training, aerobic exercise, and dietary changes. Bodybuilders are interested in increasing their muscles’ size and improving their appearance, not just developing their overall strength. The "bro diet" has emerged as a popular, albeit somewhat controversial, approach to achieving these goals. This article delves into the specifics of the bro diet, its principles, potential benefits, and drawbacks, providing a comprehensive guide for those considering this eating plan.
What is the Bro Diet?
The "bro diet" is a well-known dieting practice, one that is talked about across the Internet. Even though there aren’t a lot of credible nutrition sources or guidelines for the bro diet. Here’s the kicker about this particular diet-there’s no set way to go about it. Most people that claim to be eating the bro diet do most of the research themselves and figure out some type of “plan” based on their macro count (which is typically determined using online macro calculators). Bro diet fans usually choose clean, whole foods to fulfill those macros, and tend to not worry about how bland it is. The origin of this diet’s name is unknown, it’s pretty obvious to an outside observer like me that this diet originated from “bro culture.” USA Today defines bro culture as a subculture that is known for escalating masculinity. It is a term usually associated with startup culture, workplace environments, fraternities, gyms, even the tech industry.
The bro diet focuses on clean, minimally processed foods, emphasizing lean protein sources, complex carbohydrates, and healthy fats. The diet is often characterized by its repetitive nature, with adherents frequently consuming the same meals day after day. This consistency is seen as a way to simplify meal planning and ensure adherence to macronutrient targets.
Core Principles of the Bro Diet
A bodybuilding meal plan will provide a balance of nutrients, including fats, proteins, and carbs. The composition and calorie intake will depend on the individual and their goals and may change over time. People can apply the same bodybuilding techniques to their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles.People can also consider the following three potential mechanisms of muscle hypertrophy: metabolic stress, mechanical tension, and muscle damage.
To effectively gain muscle mass or reduce body fat, a person must focus on eating the right amount of calories.They also need to concentrate on their macronutrient consumption, eating strategy, and how often they eat throughout the day. Macronutrients found in foods, or macros, are three general types of nutrients that provide energy to a person. They are:proteinscarbohydrates or carbsfatsA person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.Various methods can determine how much of each macronutrient a person should consume. An older 2014 review suggests the following distribution of macros:2.3-3.1 grams per kilogram of lean body mass per day of protein15-30% of calories from fatremaining calories should come from carbohydrates
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- High Protein Intake: Protein is crucial for muscle repair and growth. The bro diet typically emphasizes a high protein intake, often ranging from 2.3 to 3.1 grams per kilogram of lean body mass per day. Sources should include lean proteins, including:eggslean red meatskinless poultry such as chicken and turkey breastsfishbeans and legumesyogurt and low fat dairy products such as cottageprotein shakessoy products such as tofu, tempeh, and edamame
- Strategic Carbohydrate Consumption: A person who is bodybuilding needs carbohydrates to provide energy during workouts.They can include the following as examples:whole grains, such as oatmeal, quinoa, rice, cereals, and popcornstarchy vegetables, such as potatoes, corn, and peasfruits, such as oranges, apples, and bananas
- Healthy Fats: Fats are the third macronutrient people need to focus on in their diet.Health-promoting fats include:nuts and seedshealthful oils, such as olive oilhigh fat fruits, such as avocado
- Calorie Control: To effectively gain muscle mass or reduce body fat, a person must focus on eating the right amount of calories.The number of calories a person eats and the amount of exercise they do affect whether they will gain, lose, or maintain their current weight. In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, losing fat while preserving muscle requires a modest but not extreme calorie deficit, with close attention to the timing of meals, adequate protein intake, and appropriate strength training. A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculator.A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.
- Whole, Unprocessed Foods: During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may have issues with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals despite possibly feeling full.Foods that can help a person feel full include high volume, high fiber, and high water content foods, such as:legumes such as lentils and beansfruits such as apples and strawberriesvegetables such as broccoli and cucumberFoods that can help a person get in a lot of calories without feeling overly full include:nuts and seedspeanut and almond buttercheeseavocado
- Consistency: A hallmark of the bro diet is its repetitive nature. Eating the same or similar meals regularly is believed to promote adherence and simplify meal preparation.
Bulking and Cutting Phases
Bodybuilders often cycle between bulking and cutting phases to optimize muscle growth and reduce body fat.
- Bulking: A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.
- Cutting: During the lean-out stage, the person focuses on losing body fat while maintaining as much muscle mass as possible.
A person should plan to adjust their total caloric count based on whether they are trying to bulk up or lean out.
Sample 7-Day Meal Plan for Bodybuilding
Eating plans will vary from person to person, and different coaches and nutritionists may make varying recommendations based on various factors. Below is a sample 7-day meal plan for bodybuilding. These foods provide the balance of macronutrients that a person needs to maintain health while following a body-building exercise program. The quantity of each food will vary based on the person’s gender, size, age, and, most importantly, whether they are in the bulk phase of building muscle or the cutting phase of losing body fat while preserving muscle.
Day 1
- Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
- Snack: whey protein shake
- Lunch: grilled chicken breast, mixed greens, and baked sweet potato
- Snack: hard-boiled egg(s), carrot sticks, and whole grain crackers
- Dinner: broiled fish, green beans with brown rice
Day 2
- Breakfast: protein pancakes with fresh berries
- Snack: apple slices and almonds
- Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans and a side of roasted potatoes
- Snack: protein shake
- Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
- Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
- Snack: protein shake
- Lunch: grilled fish with a spinach salad, quinoa and broccoli
- Snack: egg white omelet with bell peppers and mushrooms, and an English muffin
- Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
- Breakfast: oatmeal with berries and scrambled eggs
- Snack: turkey breast with carrots and celery and a baked potato
- Lunch: sirloin steak with broccoli and mushrooms
- Snack: apples with natural nut butter and a turkey in a whole wheat pita with hummus
- Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
- Breakfast: protein shake with oatmeal
- Snack: hard-boiled egg whites with sliced peppers, hummus, cucumbers, and whole grain crackers
- Lunch: grilled chicken with white bean, quinoa and tomato salad
- Snack: Greek yogurt with berries and nuts
- Dinner: grilled fish with quinoa and green beans
Day 6
- Breakfast: scrambled egg whites with cheese, peppers, herbs, and whole grain bread
- Snack: protein shake
- Lunch: grilled chicken breast with bell peppers, black beans, corn and onions over romaine lettuce
- Snack: apple and almonds
- Dinner: sirloin steak with sweet potato and asparagus
Day 7
- Breakfast: Greek yogurt with whole grain granola and berries
- Snack: turkey breast with carrots and celery sticks
- Lunch: grilled chicken breast over spinach with quinoa, sliced strawberries and almonds
- Snack: protein shake and carrots with hummus
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
Potential Benefits of the Bro Diet
Bodybuilding can yield several health benefits. One clear advantage comes from exercising frequently with aerobic and strength training sessions. People can use various exercises to lose body fat. Strength training also plays a vital role in overall health. According to a 2022 review, muscular strength reduces the risk of several mortality risk factors.Bodybuilders should focus on healthful foods and nutrition when developing their diet. They should follow a healthy eating plan that includes the foods they need to develop muscle mass safely.According to the Dietary Guidelines for Americans, following a nutrient-rich diet can also help reduce the risk of developing health conditions that negatively impact a person’s quality of life and life expectancy.
- Simplicity and Adherence: "People call it the ‘bro diet’ because it’s very basic, but for me, it just works,” Sinko says. For someone who strictly eats the same thing seven days a week, things can get boring. It’s for that reason that Sinko chooses to keep his weekends open, or why Keating has designated “cheat” days to eat other foods he loves. The bro diet's straightforward approach can make it easier to follow, especially for individuals who prefer routine and structure.
- Muscle Growth and Retention: The high protein intake is conducive to muscle protein synthesis, promoting muscle growth during bulking phases and helping to preserve muscle mass during cutting phases.
- Improved Body Composition: By focusing on whole, unprocessed foods and controlling calorie intake, the bro diet can facilitate fat loss and improve overall body composition.
- Develop solid meal prepping practices: While rebooting your eating habits, the Bro Diet can also help develop solid meal prepping practices.
Potential Drawbacks and Considerations
While the bro diet may seem “very basic” for the typical bro, it’s not just those stereotyped in bro culture who consistently eat a bro diet. In fact, it’s something that even females will contribute to as well. When I started to learn the specifics on foods allowed in a bro diet, I was actually shocked by how similar it sounded to my own diet when I started to work full time after graduation. I ate the same kinds of foods for my lunches, prepped enough portions to get me through my week, and doused my lunch in Sriracha when things got boring.
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- Nutrient Deficiencies: “Although diet monotony has proven to be an effective strategy for successful weight loss and maintenance, an individual who lacks variety in their diet can end up with gaps in their nutrition. “This can lead to binge eating, feelings of guilt after cheat meals, and can promote generally unhealthy behaviors like avoiding social situations where food will be present and missing out on celebrations,” says White.
- Risk of Overtraining: There are some risks associated with bodybuilding. One risk is overtraining, which could lead to injury or even illness.
- Eating Disorders and Body Image Issues: Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders.A 2021 study found a correlation between eating disorders, body dissatisfaction, and body dysmorphic disorders in female bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.
- Lack of Flexibility: Similar to the If It Fits Your Macros (IIFYM) diet, the bro diet focuses on fulfilling your macro count to achieve your goals. But unlike the IIFYM diet, which encourages all sorts of food as long as “it fits your macros,” the bro diet is pretty restrictive.
- Social Isolation: Given some flexibility, people tend to be more consistent,” says Paul Revelia in an interview with Eat This, Not That! “What happens when you’re on the same seven or eight foods, once you’re off the diet, people tend to feel like they need to go way off the diet because they have to start back up tomorrow. Because the bro diet isn’t an established dieting model, factoring in flexibility-like Sinko and Keating both have-is something you are allowed to do. I mean, after all, there really isn’t a structure to this dieting model.
Supplements for Bodybuilding
Supplements can play an important role in providing nutrients to a bodybuilder.According to a recent review that examines the cautions of taking supplements, specific ones that may help a bodybuilder include:creatine monohydratebeta-alanineomega-3 supplementsThere is some debate about whether protein shakes are necessary for bodybuilding.Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs.When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA) is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party.They should also seek advice from their doctor or nutritionist when choosing a supplement or shake. Examples of third-party testing agencies include:Consumer labsNSFUSP
Making the Bro Diet Sustainable
- Incorporate Variety: While the bro diet emphasizes consistency, it's crucial to incorporate a variety of nutrient-dense foods to avoid deficiencies. Experiment with different protein sources, vegetables, and healthy fats within the bro diet framework.
- Allow for Flexibility: Strict adherence to any diet can be challenging in the long term. Allow for occasional "cheat meals" or less restrictive days to maintain sanity and prevent burnout.
- Consult a Professional: A registered dietitian or certified nutritionist can help tailor the bro diet to your individual needs and goals, ensuring adequate nutrient intake and addressing any potential deficiencies.
- Listen to Your Body: Pay attention to how your body responds to the bro diet. Adjust your calorie and macronutrient intake as needed to optimize performance and well-being.
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