As I tried to make clear in the page on bodybuilding fundamentals, nutrition is the single most important factor in determining growth. Once that has sunk in, the next step is to look at what constitutes a sound diet for a bodybuilder--which is the purpose of this page.

The Importance of Protein

"Muscle growth" is a phrase used interchangably with "protein synthesis" in the bodybuilding world. If you don't supply your body with a lot of protein then you end up breaking your muscles down farther than you are able to rebuild them. Think of protein as the raw material that your body uses to grow.

It's generally recommended that you take in between 1 and 1.5 grams of protein per pound of bodyweight. Also, an above average intake of protein requires an above average intake of water. The liver requires additional water to break down proteins as compared to other energy sources. A good idea is to carry around a water bottle and force yourself to drink from it throughout the day.

Ratios

I'm not a nutritionist, but I can give you second hand advice from other sources you may consider more reliable. Dorian Yates recommends a diet with calories derived 35% from protein, 55% fom carbs and 10% from fat. These are only offered as rough guidelines, don't get too hung up on numbers.

Protein Sources

Below is a list of some of my favourite protein-dense foods.

chunk tuna in spring water
hard boiled egg whites
cottage cheese
plain yogurt
skim milk
skinless chicken
sliced turkey
salmon
			

Carbohydrate Sources

This is a (very) incomplete source of healthy foods that are packed with carbs.

pasta
bread
potatos
cereal
fruits
			

Fat Sources

Contrary to popular belief, fat is not necessarily a bad element in a bodybuilders diet. In fact, some fats are a very necessary part in a comlete bodybuilding diet. Essential Fatty Acids (EFAs) have a number of health benefits that I won't go into here, if you're curious, run a search for "Essential Fatty Acids" or "Omega-3 Fatty Acids" at Alta Vista . It is a scientific fact that in order to burn fat, you need to eat fat. The key is eating the right kinds of fat. See the supplements page for more information on EFA and where you can mail order EFA supplements.

Below are some healthy ways to bring EFAs into your diet. Note that vegetable oil products that you see in the supermarkey are usually processed under intense heat which destroys the food value of the EFAs contained in them.

flax seed oil
walnuts
sun flower seeds (unsalted)
fish
unprocessed canola oil
			

How Much is Enough?

Bodybuilders place above average demands on their body. They also have above average expectations. It follows that anyone on a weight lifting program requires above average caloric intake.

My rule is that I eat until I'm reasonably full. Six times a day. Every day. I'm carefull not to stuff myself or to eat so much that I get lethargic.

Putting on excess fat is a non-issue for a bodybuilder who follows a sound diet, even if that diet consists of 4000 calories a day. The key is picking the right foods. Don't overload on carbohydrates, keep saturated fats down to a bare minimum, consume plenty of high quality protein and engage in moderate aerobic activity three or four times a week. In so doing, you will keep you body in an anabolic state while shedding unwanted fat.

Eat Early and Eat Often

By eating smaller and more frequent meals you will not only have more energy at your disposal, but you will recover faster and your metabolism will speed up dramatically. It actually becomes easier to lose fat when you begin to eat more. This is an about face from the dietary thinking of the 80's when people were encouraged to eat less to lose weight and stay healthy.

Sleeping in throws off the bodies natural metabolic cycle and pushes the body towards muscle catabolism. It's important to get up at a reasonable hour--even on weekends--so that you can comfortably eat at least five times.

A Sample Meal Plan

Below is the meal and supplement plan that I have been following since the beginning of this year. It requires a certain amount of discipline to carry around a snack bag with me everywhere I go and to get up early each day so that I can squeeze in all six meals. The payoff, however, has been well worth the effort. Improved energy levels. Shorter recovery times. Better workouts.

breakfast-
	5 egg whites
	bland cereal with all-bran and milk
	1 toasted bagel
	nuked apple juice with creatine
	vitamin c
	multivitamin
	milk

first snack-
	yogurt

lunch-
	2 tuna sandwiches
	cottage cheese
	nuked apple juice with creatine
	milk and whey protein
	1 tbl spoon flax seed oil
	vitamin E

second snack-
	banana
	orange

dinner-
	turkey sandwich
	salad
	walnuts
	1 tbl spoon flax seed oil
	cottage cheese
	nuked apple juice with creatine
	vitamin c

third snack-
	whey protein