Steroids Done Right

You can only increase strength, endurance and muscle size by following a consistent training program and a proper nutritional plan. Training programs of pro bodybuilders and athletes are divided into several phases or stages with different performance objectives tied with specific nutritional requirements for each phase. The bulk of muscle development takes place during the off-season phase wherein a bodybuilder eats protein-packed small meals throughout a day.

After this phase, bodybuilders go through several phases that involve changing the amount of carbohydrate-rich foods, lean proteins and supplements that support the training program at each stage. Understanding what is involved in each of these phases can help you create an effective training program that gets the results you need.

Off-season Phase - The main objective in this phase is to develop the muscles to the max. High protein foods and healthy carbohydrates are needed by an athlete to achieve this phase’s objective, according to Luis Burke, author of the book “Practical Sports Nutrition”. Bodybuilders maintain a regular eating schedule, which can be planned around workout sessions for improved results.

Hypertrophy Phase - during this phase, it is common practice to follow a very rigid eating plan that means eating every 2-3 hours - even overnight. The goal here is to eat just enough food to maintain weight and allow the body to increase strength. This is done with careful selection of muscle-building foods and healthy carbs that provide sustainable energy.

Competition Prep phase - The phase’s main objective is to lose weight gradually and burn body fats without burning muscles built up during the previous phases. This phase starts 6 to 16 weeks prior to a competition event. Bodybuilders in competition prep eat a low fat and high protein planned around workout sessions.

Cutting - The cutting phase takes place a couple of weeks or days before a competition. This involves a higher degree of calorie restriction than competition prep to burn fats rapidly. Most bodybuilders depend on supplements for their nutritional needs as they reduce their calorie intake. Circuit training sessions are often done during this phase coupled with an increase in resting time to help the body recover.

After the Competition - It is ideal for an athlete to adjust smoothly to a healthier diet after the competition. This is a crucial phase as many bodybuilders go on an eating spree and gain weight rapidly after following a restricted diet for months. It is important for anyone to ease back to eating normally after a competition for health purposes and to maintain some of the results built up during the other phases.

The changing nutritional needs and diets for each phase are difficult for any bodybuilder to follow properly. What is important is to maintain sound nutritional practices at all times. Consider working with a nutritionist to help you in your career as a bodybuilder.