Olympia Ronnie Coleman reveals he ate 2.7 kg chicken per day and had 0.3% body fat.
Ronnie Coleman: "I ate 600 grams of protein a day. It's kind of hard at first. I'm trying to get about a pound of chicken, steak, turkey with each meal and I'm eating six times a day.
A bodybuilder weighing 170 pounds needs 14 twelve ounce chicken breasts per week to make a little over 1 gram of protein per pound of bodyweight. That said, IFBB pros are known to consume a combination of 8-10 twelve ounce steaks and chicken breasts a DAY.
My fear of losing kept me going,” Cutler recalled while itemizing the cost of his bodybuilding diet, which included: Four pounds of meat, daily. 30 (thirty) dozen eggs each week. 150 pounds of chicken on each trip to the grocery store.
Meat is a major protein source for bodybuilders because of its high-quality amino acids. Rabbit meat is an attractive choice for its leanness and high protein content. Chicken and turkey meats are favored because of their versatility and availability. Meat-based, vegan, and whey products can increase protein intake.
"Eating chicken every day as your sole protein source could result in some nutrient gaps," says Burgess. "For example, since skinless chicken breast contains very little fat, consuming it every day may lead to a lack of essential fats in your diet."
The 2020-2025 Dietary Guidelines for Americans (DGA) Healthy U.S.-Style Eating Pattern recommends the average person eat 26 ounces of poultry (including chicken) per week. Per day, this would be roughly the same as eating 3.5 ounces of chicken breast.
Yes, Chicken Can Help You Build Muscle Mass
When you want to build muscle, you need to do two things: hit the gym and eat more protein. If either of these are missing, you won't see the results you're hoping for. Some of the best sources of protein come from steak, bison, turkey breast and chicken breast.
Coleman was noted for eating around 6,000 calories a day during his prime. He also followed a strict diet regime sticking to basics such as grilled chicken breasts, turkey breasts, steak, egg whites, rice, baked potatoes and grits with cheese, eating six meals a day.
He usually consumed classic foods that belong to bodybuilding such as chicken, potatoes, rice, lean beef, eggs, oatmeal, beans, and a lot of vegetables. Sure, he recharged his energy with whey proteins, too.
Generally, chickens need around 120-130 grams of feed daily, but this can vary with their age, breed, and whether they're for eggs or meat. Chickens do best when they have unlimited access to food and fresh water to eat and drink as they need.
For proteins, Lee ate chicken, eggs, fish and lentils (to an extent). He used some powder proteins in the off-season, but not a lot. For carbohydrates, he was a fan of sweet potatoes due to their richness in beta-carotene and fiber. It was the perfect energy food for him.
200 grams of chicken per day provides a sufficient amount of protein. However, balance the protein along with nutrient-rich food like vegetables for a balanced diet.
The link between eating ground beef and good health is more complicated. According to significant research, choosing chicken over red meat can be beneficial for heart health. This is because red meat has been associated with higher risks of heart disease, while chicken is generally considered a healthier option.
But is it safe to eat fish every day? “For most individuals it's fine to eat fish every day,” says Eric Rimm, professor of epidemiology and nutrition, in an August 30, 2015 article on Today.com, adding that “it's certainly better to eat fish every day than to eat beef every day.”
Can you eat chicken and rice every day? Yes, you can, but do you really want to? Fernando also warns these two elements alone don't make a balanced meal because you're missing out on the recommended half-plate serving of veggies.
It is recommended that you do not eat too much red meat, processed meat or meat that is high in saturated fats as this can lead to health problems.
Bodybuilders are often doing rigorous workout programs as building muscle isn't easy. For instance, an intense program like Arnold's Golden Six Routine and a combination of 60 minutes of cardio can burn almost an extra 1000 calories a day! This is higher than the average calories burnt by most people.
According to USA Rice Information, rice contains more carbohydrates than potatoes for the same serving size. Parboiled, converted, and instant white rice is suggested for pre and post-workout meals. Consuming white rice ensures the body is properly fueled for the competitive athlete.