Bodybuilding Introduction & Off Season Diet
Introduction
Competitive bodybuilders are judged on the basis of muscular size, shape, definition, density, proportion, and visual presentation (International Federation of Bodybuilders, 1987). Bodybuilders generally train for muscular size during the off season and reduce body fat several weeks or months before competition (Elliot, Goldberg, Kuehl, & Catlin, 1987; Hickson, Johnson, Lee, & Sidor, 1990; Balon, Horowitz, & Fitzsimmons, 1992). The body fat of male competitive bodybuilders during the off season have been measured at 9.8% (Hickson, Johnson, Lee, & Sidor, 1990),13.1 ±2.8% (Kleiner, Calabrese, Fielder, Naito, & Skibinski, 1989), 9.3 ±0.75% (Katch, Katch, Moffatt, & Gittleson, 1980). The relative absence of subcutaneous fat can enhance the appearance muscular development by revealing the size, shape, and striations of the underlying muscles. In effort to reduce body fat and maintain lean body weight, bodybuilders typically employ restrictive dietary practices, intense training, and the self-administration of pharmaceuticals.
Off Season Diet
Kliener (1989) found competitive bodybuilders who consumed an average of 5739 ±2500 kcalories (2451-19760 kcal) when not preparing for competition. One subject consumed only 2451 kcalories, where as another subject reported consuming 19760 kcalories; 1290 gm of protein, 2443 gm of carbohydrate, and 663 gm of fat. Some subjects reported eating every two hours and many claimed to awaken to eat during the night. This extreme kcalorie consumption is rare in the literature since Kliener (1990) gave inaccurate reference to bodybuilders who reported consuming 17,333 (+/- 4554) kcalories daily (Kleiner, Bazzarre, & Litchford, 1990). In the actual study, they documented the daily consumption of 17,333 kilojoules (4127 kcal), not 17,333 kilocalories as reported (Faber, Benade´, & van Eck, 1986). The most extreme protein intake reported in the research in 1989 was 3.5 g/kg/day. This amounted to 20% of the subject's daily caloric intake (Paul, 1989; Dragan, Vasiliu, & Georgescu, 1987).
Bodybuiders have been known to rapidly gain weigh prior to competition after breaking their precontest diet (Hildebrand, Saldanha, & Endres, 1989; Hickson, Johnson, Lee, & Sidor, 1990). Overfeeding has been shown to lead to an increase of lean body mass possibly as a result of increased plasma somatomedin-C, testosterone, and insulin (Forbes, Brown, Welle, & Underwood, 1989). Insulin facilitates and increases the transport of glucose and amino acid into muscle cells. Insulin can also stimulate the synthesis and storage of cellular protein and glycogen in muscle cells (Di Pasquale, 1993). Although insulin's effect on amino acid uptake into the cell may not be indicative of increased muscle mass (Florini, 1987), insulin may permit maximum protein synthesis to occur in idea physiological situations (Di Pasquale, 1993). Insulin and other anabolic compounds may act synergistically to produce significant anticatabolic and anabolic effects (Di Pasquale, 1993). Intercellular amino acid is essential to the action of anabolic steroid's role in protein synthesis.
It must be noted, though, insulin increases lipoprotien lipase action and can enhance the synthesis and storage of triglycerides in fat cells (Di Pasquale, 1993). Anabolic steroids may play a physiological role in the regulation of fatty acid oxidation in liver and fast twitch muscle mitochondria even in the absence of intense physical training (Guzman, Saborido, Castro, Molano, & Megias, 1991). It has been argued that a high fat diet has a positive effect on muscle growth (Di Pasquale, 1992).
Muscle glycogen synthesis is greatest within 2 hours proceeding exercise. Exercise increases the muscle's sensitivity to insulin, predominately, during the 4 to 6 hours after exercise. During this time, muscle glycogen synthesis has been shown to be greater with ingestion of simple as compared with complex carbohydrates. After which, muscle glycogen can be resynthesized near pre-exercise levels within 24 hours, equivalently with either carbohydrate form (Friedman, Neufer, & Dohm, 1991). After 24 hours, muscle glycogen can increase very gradually, succeeding normal levels over the next few days (Ivy, 1991).
Many bodybuilding athletes believe nutritional suppliments are necessary for optimal progress, although many claims made for commercially marketed supplements for bodybuilding athletes are not supported by current research (Grunewald & Baily, 1993).
Bodybuilding Pre-contest Diet
The dietary and pharmaceutical practices of pre-competition bodybuilding athletes have been documented in several studies (Elliot, Goldberg, Kuehl, & Catlin, 1987; Hickson, Johnson, Lee, & Sidor, 1990; de Boer, De Jong, van Rossum, & Maes, 1991; Kleiner, Bazzarre, & Litchford, 1990; Balon, Horowitz, & Fitzsimmons, 1992; Bazzarre, Kleiner, & Litchford, 1990; Hildebrand, Saldanha, & Endres, 1989).
Sandoval (1989) studied the body composition, exercise, and nutritional profiles of 5 male and 6 female bodybuilders before competition. The average male competitor had 3.6 years of experience (range 1 to 10 yr) and was 7.2 ±1.6% body fat measured by hydrostatic weighing 24 to 48 hours prior to competition. Sixty percent of male competitors included some form of aerobic activity in addition to weight training. The most popular form of aerobic exercise was station cycling. Days before the competition, the mean energy intake for men was 2347 ±220 kcalories; 199 ±65 gm of protein (34% of kcal), 305 ±91 gm of carbohydrates (52% of kcal), 41 ±19 gm of fat (16% kcal). This was calculated to be and average of 28 kcal/kg of body weight. The most popular source of protein was white chicken meat, lean fish, egg whites, and canned tuna packed in water. Calcium was the only nutrient low in the diet supplying 54% of the RDA. Only one man reported using a vitamin/mineral supplement and 3 men reported using protein or amino acid supplements. All men reported using anabolic steroids during training (Sandoval, Heyward, & Lyons, 1989).
Hickson (1990) looked at the dietary and precontest preparations of a male bodybuilder preceding competition. The subject weight trained 6 days per week and included bicycling and running activities most of these days. Anabolic steroids, HCG, and diuretic drugs were self administered weeks 1 through 3 of the study. Anabolic steroids included nandrolone decanoate 100 mg/wk (weeks 1-3), boldenone undecylenate 50 mg/wk (weeks 1,2) 75 mg/wk (week 3), methenolone-enantato 20 mg/wk (weeks 1-3), stanozolol 10mg/day (week 1), oxandrolone 12.5 mg/day (week 1) 15 mg/day (weeks 2-3), ethylestrenol 10mg/day (weeks 1,2), 12 mg/day (weeks 3). A strict regimented diet was followed supplying 2094 ±295 kcalories on days 1 through 21. This consisted of 26 ±4% protein, 56 ±8% carbohydrates, and 18 ±7% fat. On days 24 through 26, the subject employed a low carbohydrate (11% of kcalories) diet supplying 1769 to 1781 kcal. On days 24 through 26, he returned his carbohydrates to 57% of the total calories and consumed 2437 to 3285 kcal. All basic nutrients exceeded 80% of the RDA except calcium (57 ±9%) and zinc (53 ±8%). A loss of approximately 5 lbs of lean body weight and 10.5 lbs of fat was measured throughout the study to the day before the competition. One day before competition, body fat was estimated at 4.9% fat. Finally, on day 27, the subject place third in his weight class division (Hickson, Johnson, Lee, & Sidor, 1990).
Kleiner (1990) studied diet, body composition, training, health, and drug usage in 19 men and 8 women competing at the 1988 NPC Junior USA Bodybuilding Championships. Data was collected using dietary record forms, questionnaires and interview surveys. Anthropometrics, blood pressure measurements, and blood samples were also taken. Most competitors progressively restricted their diets 2 to 4 months before competition. The week before the competition, the men's diet consisted of 2015 ±1060 kcalories; 169 ±94 gm of protein (33.5% of kcal), 243 ±121 gm of carbohydrates (48% of kcal), and 40 ±51 gm of fat (18% of kcal). The main source of protein was egg whites, but also included white chicken meat, flounder, and haddock. Practically all basic nutrients meet or exceeded the RDA except calcium (75%) and zinc (71%). In addition, nutrition supplements were used by nearly all athletes. Precontest body composition, estimated by seven-site skin fold measurements, showed men at 6 ±1.8% body fat and women at 9.8 ±1.5% body fat. Many athletes reported the use of various drugs including anabolic steroids, diuretics, and laxatives as part of their training regimens. A large portion of competitors left the questions pertaining to drug use unanswered. Two men practiced sodium loading preceded by sodium depletion prior to the competition. Beginning 2 to 3 days before the competition, fluid restriction and dehydration practices were reported by all competitors (Kleiner, Bazzarre, & Litchford, 1990).
Bazzarre et. al. (1990) studied the nutrition intake, body fat, and lipid profiles of 19 male and 8 female bodybuilders competing at the 1988 NPC USA Bodybuilding Championships. The average male subjects had trained 8.2±4 years, competed in bodybuilding events 5.6 ±3.1 years, competed in 8.5 ±6.0 competitions, and won 3.4 ±2.4 competitions. The average body fat was 6.0 ±1.8% estimated by seven skinfold sites. The week preceding competition, the men's diet consisted of 2015 ±1060 kcalories; 169 ±94 gm of protein (34 ±12% of kcal), 243 ±121 gm of carbohydrates (50 ±13% of kcal), 40 ±51 gm of fat (15 ±9% of kcal). Eggs, egg whites, poultry, and fish seemed to be the primary sources of protein. The basic nutrients were above the RDA except calcium (75 %) and zinc (80%) (Bazzarre, Kleiner, & Litchford, 1990).
Balon et. al (1992) studied the effectiveness of carbohydrate loading on muscle girth. Carbohydrate loading is often practiced by bodybuilders on the premise that it will increase muscle mass. This theory was based on calculations that 2.33 to 4 grams of water would bind to every gram of glycogen stored in the muscle. Balon et. al (1992) conclude that carbohydrate loading has no additional advantage to enhancing muscle girth in bodybuilders over weight-lifting alone. They mention one elite female bodybuilder (Corey Everson) who does not recommend carbohydrate loading despite the popular literature advocating this procedure for bodybuilders.(Balon, Horowitz and Fitzimmons, 1992).
Bodybuilding Anabolic/Androgenic Steroid Practices
Bodybuilders and weightlifters have used anabolic-androgenic steroid since the 1950s (Yesalis, Wright, & Bahrke, 1989). Today, competitive bodybuilders often self-administer anabolic-androgenic steroids to increase muscular size and to remain competitive (Hurley, Seals, Hagberg, Goldberg, Ostrove, Holloszy, Wiest, & Goldberg, 1984).
Athletes often simultaneously use different anabolic steroids, commonly referred to as "stacking". Athletes often begin with a low dosage of a particular compound and then increase the dosage along with the number of compounds, until a peak intake is reached. After peaking, dosages and compounds are gradually reduced, or "tapered". A cycle usually lasts 6 to 16 weeks and may be repeated throughout the athletes career (Kleiner, Bazzarre, & Litchford, 1990; Balon, Horowitz, & Fitzsimmons, 1992; Kleiner, Calabrese, Fielder, Naito, Skibinski, 1989).
Few studies have documented bodybuilders anabolic steroid cycles in depth. Hurley (1984) documented the pharmaceutical use of 8 bodybuilders and 4 powerlifters and its effects on blood profiles. Bodybuilders used 1-4 compounds including; Oxandrolone (Anavar), Methenolone acetate (Primobolan), Oxandrolone (Anavar), Oxymetholone (Anadrol), Methandrostenolone (Dianabol), Nandrolone decanoate (Deca-Durabolin), Testosterone cypionate, and Gonadotropin chorionic (HCG) in various dosages and stacks. The average bodybuilder used 476 mg/wk and ranged from 57 mg/wk up to 1376 mg/wk. Oral anabolic-androgenic steroids significantly decreased both free and total serum testosterone levels. In contrast, injectable anabolic-androgenic steroids significantly increased free and total serum testosterone level when taken alone or in combination with an the oral form. Body weight increased from 86.2 ±2.9kg to 88.8 ±3.5. Body fat decreased from 13 ±1% to 12 ±1%, but was deemed insignificant. The men consumed approximately 20% of their kcalories from protein, 30% to 35% from carbohydrates, and 45% to 50% from fat (Hurley, Seals, Hagberg, Goldberg, Ostrove, Holloszy, Wiest, & Goldberg, 1984).
Alen, et. al. (1985) studied the serum hormonal response of 3 bodybuilders, 1 powerlifter, and 1 wrestler during a 26 week cycle of various anabolic-androgenic steroids. The average subject was 27 ±5.5 years old and weight trained 7.4 ±5.9 years All men had taken steroids in the past but had abstained from them 8-12 weeks preceding the study. Methandienone, Stanozolol, Nandrolone, and a Testosterone preparation containing testosterones propionate, phenylproionate, isocaproate, and decanoate were all self administered throughout the 26 week cycle. The total dosage of all pharmaceuticals progressed from an initial mean dosage of 0.22 mg/kg/day to the highest mean dosage of 0.37 mg/kg/day. Serum testosterone level tended to increase until abruptly dropping below normal levels during cessation. All subjects trained with weights during the study, but no aerobic exercise was performed. Throughout the 26 weeks; body weight increase from 86.8 ±11.4 kg to 92.0 ±9.2, lean body weight increase from 72.8 ±7.5 to 80.6 ±7.4, and body fat decreased from 15.6 ±6.4% to 12.1 ±4.8%. The average caloric intake was reported at 15400 kJ with protein intake at 2.3 g/kg. Four subjects developed gynecomastia, which appeared at week 20 and lasted until 12 weeks after cessation of the pharmaceuticals (Alen, Reinila, Vihko, & Reijo, 1985).
Hurley attempts to dramatizes the dosages of pharmaceuticals used by the athletes by drawing reference to the dose usually administered for androgenic deficiency. This is misleading reference to judge athletic dosages, since anabolic-androgenic steroids are often used in greater dosages for purposes other than androgen deficiency. For example, Hurley illustrates Oxymetholone (Anadrol) was used by one subject in an average dosage of 87.5 mg/day, 5.8 times that usually administered for androgen deficiency. The subjects dosage was approximately only 1 mg/kg body weight per day (Hurley, Seals, Hagberg, Goldberg, Ostrove, Holloszy, Wiest, & Goldberg, 1984). The actual recommend dosage for children and adults is 1-5 mg/kg body weight per day for a minimum of 3 to 6 months (Physicians Desk Reference, 1993).
Bodybuilding Literature Overview
ExRx.net > Bodybuilding > Table
Study Subjects Study Duration Calories Drugs Dosage Comments
Hurley (1984) 8 bodybuilders 4 powerlifters 20% protein 30-35% carb 45-50% fat 6 types of AAS Testosterone. HCG 476 mg/wk (57 mg/wk to 1376 mg/wk)
Alen, et. al. (1985) 3 bodybuilders 1 powerlifter 1 wrestler 26 weeks 15400 kJ; protein intake at 2.3 g/kg 3 types of AAS Testosterone Preparation .22 mg/kg/day to .37 mg/kg/day Four subjects developed gynecomastia
Hickson (1990) 1 male bodybuilder 26 days 1769 to 3285 kcal 6 types of AAS HCG, and diuretics Precompetition Calcium & Zinc intake low
Kleiner (1990) 19 men, 8 women: Jr USA BB Champions. Questionnaires, interviews, diet records 2015 ±1060 kcal; 33.5% Protein (men) Various AAS, diuretics, laxatives Precompetition Calcium & Zinc intake low
Kliener (1989) 5739 ±2500 kcal (2451 -19760 kcal)
Faber, Benade´, & van Eck (1986) 17,333 kilojoules (4127 kcal)
Bazzarre et. al. (1990) 19 male and 8 female; USA BB Championships 2015 ±1060 kcal; 34 ±12% Protein (men) Precompetition Calcium & Zinc intake low
Sandoval (1989) 5 male and 6 female bodybuilders 2347 ±220 kcalories; 34% Protein Various AAS Precompetion Calcium intake low
Anabolic/Androgenic Steroids
Commonly Used by Bodybuilders
ExRx.net > Bodybuilding > Table
Generic Name Trade Name mg/Unit Admin. Base Comments
Oxymetholone Anadrol 50 50 mg/tablet Oral Tablet 17-Alpha-Alkylated
Oxandrolone Anavar 2.5 mg/tablet Oral Tablet 17-Alpha-Alkylated
Nandrolone Decanoate Deca-Durabolin 100 & 200 mg/mL IM Oil
Methandrostenolone Dianabol 5 mg/tablet Oral Tablet 17-Alpha-Alkylated
Nandrolone Phenpropionate Durabolin 25 & 50 mg/mL IM Oil
Boldenon Undecyclenate Equipoise 25 & 50 mg/mL IM Oil Veterinarian
Trenbolone Acetate Finajet 30 mg/mL IM Oil Veterinarian
Ethylestenol Maxibolin 2 mg/tablet Oral Tablet Progesterone derivative
Methenolone Primobolan 5 mg/tablet Oral Tablet 17-Beta-Alkylated
Methenolone Acetate Primobolan Acetate 20 mg/mL IM Oil
Methenolone Enanthate Primobolan Depot 50 mg/mL IM Oil Longer acting than Acetate
Testosterone Propionate Various 25-50 mg/mL IM Oil Testosterone Ester
Testosterone Enanthate Various 200 mg/mL IM Oil Testosterone Ester
Testosterone Cypionate Various 200 mg/mL IM Oil Testosterone Ester
Stanozolol Winstrol 2 mg/tablet Oral Tablet Veterinarian verision also
Stanozolol Winstrol-V 50 mg/mL IM Water Veterinarian
