To get contest-ready, bodybuilders follow a strict training schedule and a controlled diet. You must control your calorie intake to induce muscle gain during the off-season, but yield fat loss in the pre-contest season. The ratio of protein, carbohydrates and fats you consume is also important to sculpting a lean physique.
Calories
There are several methods of determining your calorie needs. One, recommended by the International Sports Science Administration, uses a formula that takes into account your weight, body fat level, gender and activity level. For a man, you take your weight in kg and multiply by 24 -- women should first multiply their weight in kg by .9 and then by 24. You then multiply this number by another "multiplier" ranging from .85 to 1.0 based on your body fat percentage. The leaner you are, the higher your basal metabolic rate -- or the number of calories you burn at rest. The resulting number is an estimation of the calories you burn at rest. Multiply this number by 1.3 if you are extremely sedentary, 1.65 if you exercise moderately in addition to the activity of daily life and 1.8 to 2.0 for hard training athletes. According to this formula, if you are a 170-lb. male bodybuilder with 18 percent body fat and a moderate activity level, your daily calorie needs to maintain your weight are 2,819 calories per day.
Macronutrients
A review of bodybuilding literature and studies published in the 2004 edition of "Sports Medicine" concluded that a specific ratio of macronutrients works best for bodybuilders in both the off- and pre-contest seasons. Macronutrients are carbohydrates, proteins and fats -- nutrients your body needs in large quantities for good health and optimal appearance. Bodybuilders should aim for 55 to 60 percent of calories to come from carbohydrates, 25 to 30 percent to come from proteins and 15 to 20 percent to come from fats. Whole grains, vegetables and fruits are the best carb sources. Lean cuts of meat, tofu, nonfat dairy and beans are quality protein options. For fats, focus on unsaturated types -- including fatty fish, nuts and plant oils -- to prevent over-consumption of saturated fat, which can increase fat gain and your risk of heart disease.
Off-Season
To encourage muscle growth in the off-season, you should consume about 15 percent more calories than you need to maintain your weight. For a 170-lb. bodybuilder, aim for a meal plan that includes 3,242 calories. Eating six meals per day helps you take in all the calories you need while supporting training needs and feeding your muscles nutrients regularly. Start with two eggs scrambled with half of a bell pepper served in two whole-wheat tortillas with a serving of oatmeal and a fresh orange. Make a smoothie with 1 1/2 scoops of whey protein, 1 cup skim milk, eight strawberries and a large banana. Drink half of it before your workout and half afterwards. For lunch, have 4 oz. of water-packed tuna with 2 1/2 cups of brown rice, 1 cup of steamed broccoli and 1 tbsp. of olive oil. Mid-afternoon, toast a whole-grain English muffin and have it with 1 cup of nonfat, plain Greek yogurt and a sliced peach. At dinner, make a turkey burger on a whole-wheat bun with sliced tomato, a large baked sweet potato and a romaine lettuce salad with nonfat dressing. Prior to bed, have 1 1/2 cups of cottage cheese mixed with 1 cup of blueberries and 1/2 oz. of cashews. This plan contains 3,247 calories with 54 percent carbohydrates, 27 percent protein and 19 percent fat.
Pre-Contest
To get cut -- or create lean, defined muscles -- you must lose body fat. Reducing your calorie intake by about 15 percent helps with fat loss. So, a 170-lb., moderately active male bodybuilder needs about 2,396 calories daily during this period. To trim calories, have one egg scrambled with two egg whites in your two whole-wheat tortillas with pepper and an orange. For your pre- and post-workout smoothie, use just one scoop of protein powder with 1 cup of skim milk, eight strawberries and a large banana. At lunch, eat the 4 oz. of tuna, 1 cup of broccoli and 1 tbsp. of olive oil, but with just 1 cup of brown rice. Keep your afternoon snack as the 1 cup of nonfat, plain Greek yogurt with a peach and toasted whole-grain English muffin. For dinner, have 1/2 cup roasted chicken breast with a medium baked sweet potato, a cup of cooked quinoa and a romaine and tomato salad with nonfat Italian dressing. Your evening snack is just 1 cup of low-fat cottage cheese with 1 cup of blueberries. The total meal plan contains 2,389 calories, 55 percent carbs, 28 percent protein and 17 percent fat.
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