To get into their best shape, bodybuilders will endure months of strict training and diet. To be effective, an in-season diet must strike a delicate balance between maximum fat loss and preserving as much muscle as possible. Dieting for bodybuilding is notoriously difficult. Sticking with the diet takes desire, willpower and discipline.
History
Nutrition has always been an integral component of physique and strength competition. Bodybuilders of the 1950s 1960s and 1970s followed diets high in dairy, meat and whole eggs. As the judging standards of the sport began to favor a leaner physique in the 1980s the in-season bodybuilder’s diet became lower in fat and carbohydrates, while remaining very high in protein.
Misconceptions
Elite level competitive bodybuilders are often looked at as the embodiment of strength and fitness. In actuality, bodybuilders are judged by how their physiques look, regardless of how fit they actually are. Months of extreme dieting leaves most bodybuilders weak and fatigued by the time they get to a contest or photo shoot. The low body fat levels reached by competitive bodybuilders are below what the American Council on Exercise considers ideal for athletic performance.
Types
Not all bodybuilders follow the same type of diet. While all cutting diets require a reduction in calories, some athletes prefer a diet that is high in protein, with moderate fats and low carbohydrates. Others perform best on diets with more complex carbs for energy while keeping dietary fat low. Some experts, such as Dr. Mauro Di Pasquale, recommend high fat with minimal carbs and moderate protein.
Timing
How long a cutting diet takes depends on numerous factors, including how lean the bodybuilder needs to be and his current level of conditioning. To achieve the muscular definition that is the bodybuilder’s trademark, most athletes will need between eight and 16 weeks of consistent dieting.
Warning
The bodybuilder’s diet may require drastic changes to your current nutritional habits. Additionally, the intricacies of a cutting diet may require more knowledge of nutrition that you currently have. Do not attempt to follow a bodybuilder's cutting diet without first consulting a nutritionist.
References
- ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition by Cedric X. Bryant and Daniel J. Green; 2003
- "The Metabolic Diet"; Mauro Di Pasquale M.D.; 2000
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