Dieting is one of the most difficult aspects of the bodybuilding lifestyle. While the training is demanding, a bodybuilder only trains for a few hours each day. Dieting, on the other hand, takes constant planning, scrutiny, and Spartan willpower. Most elite level bodybuilders will trace the outcome of their contests to the success or failure of their diet.
Cycled Dieting
Bodybuilders rarely try to gain muscle and lose fat at the same time. Losing body fat requires calorie restriction while gaining muscle requires an abundance of calories. Their diets are cycled so that they can gain as much muscle weight as possible in the off season and lose as much body fat leading up to the competition.
Off-Season Diet
Meal 1 -- 50 grams of oatmeal mixed with 2 tablespoons of natural peanut butter.
Meal 2 -- 50 grams of whey protein (any brand) with 12 ounces of skim milk.
Meal 3 -- 8 ounces of grilled chicken breast with 1 half cup of brown rice.
Meal 4 -- 1 cup whole wheat pasta with 6 ounces of flank steak.
Meal 5 -- 50 grams of whey protein (any brand) with 12 ounces of skim milk.
Meal 6 -- 8 ounces of grilled chicken breast with 1 cup of steamed vegetables.
Meal 7 - 50 grams of whey protein (any brand) with 12 ounces of skim milk.
Pre-Contest Diet
Meal 1 -- 6 egg white omelet with 1/2 cup of low-fat cheese
Meal 2 -- 50 grams of whey protein with 1 tablespoon of natural peanut butter in 12 oz. water.
Meal 3 -- 1 can of tuna (in water) over green salad with 2 tablespoons of olive oil and vinegar dressing
Meal 4 - 50 grams of whey protein with 1 tablespoons of natural peanut butter in 12 oz. water.
Meal 5 -- 6 ounces of flank steak with 1 cup of steamed vegetables
Meal 6 -- 1 half cup of mixed, raw nuts.
Meal 7 - 50 grams of whey protein with 1 tablespoons natural peanut butter in 12 oz. water.
Preperation
Due to the strictness of the bodybuilding diet, a certain amount of planning is necessary. Poor preparation can lead to bad or worse yet, missed meals. Most bodybuilders will prepare their food ahead of time and take it with them as they go about their day. They will put their food in plastic travel containers and carry it in a cooler. This way they are never without the food they need.
Bodybuilding vs. Fitness
Bodybuilding has long been associated with the fitness movement. It's important to note however, that bodybuilding has little to do with health or athleticism. The diets and training programs bodybuilders follow are designed strictly to improve the appearances of their physiques. The diets included here are written for this aesthetic purpose and are not meant to serve as a long term plan for healthy eating.
References
- "The Anabolic Solution for Bodybuilders"; Mauro Di Pasquale MD.; 2002
- "Better Than Steroids"; Dr. Warren Willey M.D.; 2007
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