Nutrition for Bodybuilders
The nutritional requirements of bodybuilders are different than that of sedentary folks. Specifically, we require more protein in order to maintain nitrogen balance and replace the muscle we destroy during weighttraining.
Some studies have shown that bodybuilders have a daily requirement of 1.7 to 1.8 grams of protein per kilogram of bodyweight. This works out to about 80 grams of protein per 100 pounds of bodyweight.
Such a program, however, would be inappropriate for sedentary folks as their protein requirements are only half that of bodybuilders. Nutritionists generally feel that excess protein places undue stress on the kidneys as these organs eliminate unused protein.
My personal program entails the consumption of calories from protein, carbohydrates, and fat in the following proportions:
Sometimes my protein intake will actually edge up toward 30% and my fat intake may be as low as 20%. But don't be fooled into believing that lower fat consumption will always result in lower bodyfat. When the body is not getting enough fat intake, it will panic and preserve bodyfat, switching to carbohydrates for fuel. Sometimes you need to consume fat in order to burn fat.
Another feature of my regimen entails having six small meals per day spaced at 3-hour intervals: 7:00 am; 10:00 am; 1:00 pm; 4:00 pm; 7:00 pm; 10:00 pm.
One purpose of this is to stabilize insulin levels throughout the day. Insulin is the body's delivery vehicle for nutrients. When muscle cells have had their fill and are no longer hungry, all the excess is delivered to, and stored in, the fat cells. So, the moral of this part of the story is to feed the muscles cells only as much as they can take in at one time and only when they are ready to accept more nutrients.
The other reason I eat at 3-hour intervals is to keep my metabolism going at a steady pace throughout the day. One reason starvation dieting can be ineffective is that it slows down the metabolism. First you eat less, but then the body adapts and says, "Well, I'll just make do with less" and then it turns into a vicious cycle. So, the moral of this story is to jump-start your metabolic furnace first thing in the morning and then "throw logs on the fire" at regular intervals to keep it going. Don't let the fire die down before feeding it again.