Nutrition for Body Builders

Question 1

what are the 4 phases of body building?

Answer 1

• maintenance phase
• building phase
• tapering phase
• cutting phase

Question 2

Maintenance phase

Answer 2

• goal: maintain body comp
• avoid loss of LBM or fat gain
• off season training
• workouts 1x/day 4-6 days/week
• the off season

Question 3

Muscle building phase

Answer 3

• goal: build LBM and minimize fat gain
• start of competitive season
• workouts: 1-2x/day, 5-6 days/week

Question 4

Tapering Phase

Answer 4

• goal: slight gains in LBM, fat loss, gain muscular definition
• 12 weeks prior to competition
• workouts: 1-2x/day, 6-7 days/week
• increase aerobic activity to promote fat loss
• trying to lose the layer of fat on top of muscles either try and lose weight slowly or over time so you’re less likely to lose muscle with fat

Question 5

Cutting

Answer 5

• goal: fat loss, gain muscular definition
• 1 week prior to competition
• not usually nutritionally adequate
• workouts: 1-2x/day, 6-7 days/week

Question 6

Maintenance diet estimates

Answer 6

Men:

• energy: 44kcal/kg
• protein: 1.2g/kg
• carb: 8g/kg
• fat: remaining kcal

Women:

• energy: 38-40kcal/kg
• protein: 1.2g/kg
• carb: 8g/kg
• fat: remaining kcal

Question 7

Building phase estimates

Answer 7

Men:

• energy: 50-52kcal/kg
• protein: 1.4g/kg
• carb: 9g/kg
• fat: remaining kcal

Women:

• energy: 44kcal/kg
• protein: 1.4g/kg
• carb: 9g/kg
• fat: remaining kcal

Question 8

Tapering diet estimates

Answer 8

Men:

• energy: 38-40kcal/kg
• protein: 1.8g/kg
• carb: 6g/kg
• fat: remaining kcal

Women

• energy: 35kcal/kg
• protein: 1.8g/kg
• carb: 6g/kg
• fat: remaining kcal

Question 9

Cutting diet estimates

Answer 9

Men:

• energy: 33kcal/kg
• protein: 1.8g/kg
• carb: 5g/kg
• fat: remaining kcal

Women:

• energy: 30kcal/kg
• protein: 1.8g/kg
• carb: 5g/kg
• fat: remaining kcal

Question 10

typical sources of protein while cutting?

Answer 10

• lean beef
• chicken breast
• tuna
• egg whites
• cottage cheese

Question 11

typical sources of carb while cutting

Answer 11

• oatmeal
• brown rice
• wheat bread
• wheat noodles
• sweet potatoes
• fruit

Question 12

typical sources of fat while cutting

Answer 12

• nuts
• natural peanut butter
• fish oil
• flax oil
• olive oil

Question 13

hypohydration

Answer 13

• voluntarily restricting fluid intake
• goal is muscular definition
• widely practiced by body builders