Bodybuilding Nutrition

Table of Contents

The Importance Of Good Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

Good Eating Habits Are Built Upon A Foundation Of Motivation . . . . . . . . . . . . .2

The Three Most Important Keys To Understanding Effective Bodybuilding
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

The Macronutrients And What They Do For Us — Protein, Carbohydrates And Fat
Explained . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

The “Right” Ratio Of Macronutrtients. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Determining How Many Calories You Should Eat. . . . . . . . . . . . . . . . . . . . . . . . .9

Skip La Cour’s Simple Way To Determine Your Maintenance Level. . . . . . . . . 11

Body Composition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

Determining How Many Meals To Eat Each Day . . . . . . . . . . . . . . . . . . . . . . . .18

Skip La Cour’s Basic Meal Plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Eating To Build Muscle Mass. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

How To Calculate The Percentages Of Macrocnutrients In Your Food – A Quick
Nutrition Mathematics Review . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

The Importance Of Protein. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

How Much Protein You Should Eat To Build Muscle. . . . . . . . . . . . . . . . . . . . . 24

Skip La Cour Explains His “Protein Consumption Window Of Opportunity”
Theory. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

The Danger Of Eating Too Much Protein. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

The “Bulking Up” Strategy For Packing On Muscle Mass. . . . . . . . . . . . . . . . . .28

Eating To Lose Body Fat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

There’s No Substitute For Hard Work When It Comes To Losing Body Fat. . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Why Starchy Carbohydrates May Not Be As Good For You As You Think. . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

Building Muscle And Losing Body Fat At The Same Time. . . . . . . . . . . . . . . . . 35

Dealing With The Challenge Of A Slow Metabolism. . . . . . . . . . . . . . . . . . . . . .36

Dealing With The Challenge Of A Fast Metabolism. . . . . . . . . . . . . . . . . . . . . . 38

Why You Should Keep Your Diet Simple. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

The Benefits Of Adding “Good” Fat To Your Diet And The Painful Lesson I
Learned! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42

Skip La Cour’s First 5 To 6 Months Of Dieting The Year He Won The NPC Team
Universe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44

Skip La Cour’s Last 10 To 12 Weeks Of Dieting The Year He Won The NPC
Team Universe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45

Skip La Cour’s New And Improved “Good Fat” Diet. . . . . . . . . . . . . . . . . . . . . . 48

The Importance Of Drinking Plenty Of Water. . . . . . . . . . . . . . . . . . . . . . . . . . . 49

Skip La Cour’s Tip For Drinking More Water. . . . . . . . . . . . . . . . . . . . . . . . . . . .50

The Benefits Of Adding Salt To Your Meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

Getting Shredded And Maintaining Muscle Is A Matter Of Heart. . . . . . . . . . . . 52

Once You’ve Missed A Scheduled Meal—It’s Gone Forever! . . . . . . . . . . . . . . 53

Fat-Burning Mode: Learn To Love That Feeling . . . . . . . . . . . . . . . . . . . . . . . . 53

How Do You Know That You’re Losing Muscle? . . . . . . . . . . . . . . . . . . . . . . . . 54

Incorporating “Cheat Days” Into Your Disciplined Diet Without Feeling Guilty. . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

The Bodybuilding Triad: A Visual Demonstration Of The Importance Of Nutrition.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

Skip La Cour’s Top Ten Nutrition Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

Samples Of Skip La Cour’s Nutritional Programs. . . . . . . . . . . . . . . . . . . . . . . .59

Skip La Cour’s Ten Tips For Eating Well Despite Your Busy Schedule. . . . . . . 66

About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70