You want to build muscle but don’t want to or don’t like to count macros? No problem! There are many weight lifters who don’t count macronutrients in their diet. I used to avoid counting them myself however I don’t think this is the most effective way. If you train bodybuilding for yourself, I mean that you don’t plan to start in any competition soon you definitely can train without worrying about calories, grams or constant food calculations and still have good effects. It’s more fun. Bodybuilding doesn’t become a regime then and is more interesting.
Does it mean I can eat what I want?
No, you can’t just simply eat anything you want. You still have to apply to certain rules. Otherwise you’ll be only training for fun. You may waste months or years if you completely forget about diet. Actually you’ll not be training even for a year because you’ll be fed up not seeing any results of your hard work. On the other hand if you put at least a bit of effort into bodybuilding diet your muscles will grow. Seeing your musculature improving in the mirror will give you additional motivation to train harder and more persistent.
So how to eat to build muscle without counting macronutrients
I like bodybuilding to be simple and this is the theme of this website. I think counting macros can be boring and puts many people off this sport. That’s why I want to introduce you to the eating plan which is quiet easy. However you still have to get familiar with the basics of nutrition.
Generally, we can divide food or macronutrients into few groups:
- Carbohydrates (rice, pasta, potatoes, oats…);
- Protein (meat, fish, eggs, diary…);
- Fats (oils, nuts, seeds…).
This is something you have to remember, especially protein, which are used by our bodies to build muscles – of course after proper stimulation (weight lifting training).
The idea of this eating plan is simple:
- Fill half of your plate with big piece of meat, fish, eggs or cottage cheese (proteins);
- Fill the rest of your plate with rice, pasta or potatoes (carbohydrates);
- Consume this type of meal 4-6 times a day.
It would be good if you add some salad or vegetables to each meal with a bit of olive oil. Learn to eat nuts as a snack between meals for healthy fats and drink loads of water each day.
If you go to school or work take a container with you and load it with above ingredients (rice, chicken or your choice of food) or prepare few sandwiches with triple portion of ham, eggs or some other form of protein that you like.
How many times a day to eat
The number of meals each day will depend from individual. Weigh yourself every week. If you eat 4 meals a day and gain weight you don’t need to change anything.
If four meals a day don’t make you grow, try 5 and if this isn’t enough go for 6. If six meals a day still not bring good effect start eating bigger portions. Use bigger plates or simply load more food on the ones you have.
What kind of food to eat
Of course we don’t have to stick to the same food all day. The diet can look like that:
- 7.00 Breakfast: Oatmeal and 4 eggs,
- 10.00 Break: Sandwiches with triple portion of ham, chicken or eggs;
- 13.00 Lunch: Fish or beef burger with rice or potatoes, vegetables;
- 17.00 Dinner: Chicken or steak with rice or potatoes, salad;
- 21.00 Supper: Tuna, mackerel or cottage cheese with pasta or bread.
But if you want you can eat certain food 3 or 4 times a day. Chicken and rice can be an example. It makes it far easier to prepare more rice and few chicken breasts at once, store it in containers and then just reheat it later on or next day. This is how professional bodybuilders prepare their meals for the whole week.
What you have to remember when you don’t count macros is that if you want to be big you have to eat big. Your meals have to be bigger than you used to eat before, especially portion of meat. If you are hungry between meals you can have protein shake or some weight gainer but don’t use them as a substitute. Real food is always better.
I also prepared sample meal plan. It can help you with choices and ideas. You can download, print and attach it to your fridge or hand it to your mother or wife if she is the one that do the cooking.
Building muscle mass without counting macros is definitely possible. It may not be as effective but is a good option for anybody who simply doesn’t want to do it. However don’t avoid completely the subject of nutrition. At the end of a day diet is inseparable part of bodybuilding and getting to know all macronutrients and counting them will bring you better and faster results than your friends who are not interested in it.