Everyone knows that nutrition is about the most important element in the scheme of things for a bodybuilder. The quality and quantity of the food that you eat - and the times that you choose to eat it - makes a significant difference in the way that you look, feel and develop. Food is also crucial to energy in the gym, and is often the unnamed culprit in a bad workout session.



But barring sticking with cans of tuna and cooked yams, or chicken breasts and brown rice, nutrition can be a mystery to a lot of newbies and seasoned competitors alike. Most stick with just a few staples in order to simplify, but it may not be serving their every need - either in the gym or up on the stage.



The 6 Food Groups

Usually, nutritional bibles will show a pyramid with grains/cereals, proteins, dairy and fruits and vegetables as the 4 food groups. For bodybuilders, it's a bit different and probably looks more like this:



Meats/ Proteins

Cereals/ Grains

Vegetables

Fruit

Dairy Products

Oils/ Nuts



A bodybuilder's food intake for peak performance and peak condition should include something from each of these groups, but the ratios are greatly skewed from what is typically espoused by nutrition bibles.



Ratios are approximately:



Off Season:

40% Meats/ Proteins

10% Grains/ Cereals

20% Vegetables (Starchy and unstarchy)

10% Fruit

10% Dairy

10% Oils/ Nuts



Pre-Contest:

40% Meats/ Proteins

5% Grains/ Cereals

30% Vegetables (10% starchy and 20% unstarchy, leafy green vegetables)

30% Oils/ Nuts



Fruits typically are cut out in the last 5 or 6 weeks. As long as vitamin supplementation occurs, it's not an appreciable deficit.



Typically, we are told that 60% of our diets should come from carbs, 20% from protein and 20% from fat. But let's face it... eating like this is a sure-fire recipe for bodybuilding failure! Following the above plan is much more likely to create the kind of physique you want, and provide the energy you need to succeed in the gym and up on the stage.



Calories - Do they Count?

In this age of low carb diets (and bodybuilders have been cycling carbs for much longer than it's been in fashion) it's easy to think that calories don't count! But, in fact, they do. Don't ignore calories - it's one of the biggest mistakes that a bodybuilder can make! That means, don't ignore the fact that what you take in, carb-free/ carb-light or not, still counts. Sure, it counts much more when you include complex carbs back into the picture during an off season phase, but calories count anytime. Fail to count them and you set yourself up for bad habits that spill over into the off season.



Get in the habit of counting calories during a pre-contest phase, and you'll probably be fine. Once you add starchy vegetables, such as potatoes and additional grains, such as rice, you won't go astray.



For a 200 pound bodybuilder, here's how calories should look:



Off season (growth): 3000

Off season (maint.): 2500

Pre-contest (fat loss): 1800



Eating Quality and Quantity in the Off Season

Off season and mass building aren't synonymous with Burger King or McDonald's. Occasionally, this kind of food is okay, but in general, they are not their own food group and are not the best quality food to feed your body.



It merits mentioning that eating a large quantity of calories during an off season phase is crucial to success. But it should also be mentioned that the quantity must also include quality. Simply shoveling 3000 calories of any kind of food into your mouth isn't the way to address mass building.



Think of feeding your body in the same way you would a new home project. Do you want linoleum in your kitchen, or ceramic tile? Would you build your home with recycled lumber and expect it to last for 30 years, or would you be better off using brand new lumber? Would you want to use sandpaper on your roof, or wood shake or ceramic tile? These are all important decisions in what your final product looks like, and how enduring it will be.



Think of food and feeding your body during a mass phase in the same way. Eat steak, chicken, and other quality protein, good carbs like potatoes, yams, oatmeal, and fats such as olive oil and nuts. Just eat more of it than you would during a pre-contest phase.