Phase 1~Offseason Bulking
In the off-season, your baseline diet for gaining muscle should be high in calories and high in carbs. It would look something
like this:

Bodyweight 195 lbs.
Calories 3800
Protein per pound of bodyweight = 1.4 grams
55% carbs = 2090 calories = 522 grams carbs
30% protein = 1140 calories = 285 grams of protein
15% fat = 570 calories = 63 grams of fat

Now, suppose you decide to compete; you'd begin Phase 2 of your contest diet simply by reducing your calories and adding in more cardio. No change is made to your nutrient ratios. This kick starts the fat burning process. If you have good genetics and you are not carb-sensitive, you might not need any other changes; you could get very lean on this diet, just from the cardio and the calorie deficit:

Bodyweight 195 lbs.
Calories 3200
Protein per pound of bodyweight = 1.23 grams
55% carbs = 1760 calories = 440 grams carbs
30% protein = 960 calories = 240 grams of protein
15% fat = 480 = 53 grams of fat

As the show gets closer, you
enter phase 3 of your contest
diet; this is where you start to
reduce your carbohydrate
intake. You also increase your
calorie deficit, but to avoid
letting your calories drop into
the dangerous starvation zone,
you increase your protein
intake. This is the phase where
you will do most of your dieting
and where you will lose body fat
the most efficiently:

Bodyweight 190 lbs
Calories 3000
Protein per pound of
bodyweight = 1.6 grams
40% carbs = 1200 calories = 300 grams carbs
40% protein = 1200 calories = 300 grams of protein
20% fat = 600 calories = 66 grams of fat

Phase 4 is the last leg of your contest prep. At this point, you are already lean and you want to go from lean to "ripped," so you reduce your carbohydrates even further (never eliminating them completely). To avoid metabolic slowdown, you carb-up at regular intervals:

Bodyweight 181 lbs.
Calories 2700
Protein per pound of bodyweight = 1.8 - 2.0 grams
25% carbs = 675 calories = 169 grams carbs
50-55% protein = 1350 - 1485 calories = 337 -371 grams of protein
20- 25% fat = 540 - 675 calories = 60 - 75 grams of fat

You're now ripped to shreds, you weigh 181 lbs. and all you middleweights is lose some water a few days before the show. Your protein intake is now up to a whopping1.8-2.0g./lb./bodyweight.

Carbs-Protein-Fat
55%-30%-15%~bulking
40%-40%-20%~leaning/toning
25%-50%/55%-20%/25%~cutting to shreds!!!!

You will surely be a good contribution to our board.

What do you think of Keto Diets?

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55 + 35 + 15 = 105%

Sorry try again!!!