After years of research and experiments I’ve found the following to be very important in the sport of Natural Bodybuilding...

* Due to the fasting through the night while slipping your body is in a catabolic state. With other words your own muscles use amino acids for energy, pulled from the very same muscles. A 20 – 30g whey protein shake should be the first thing to be ingested in the morning. This is the fastest way to get your body out of catabolic state and preserve your muscles.

* Your breakfast should include sufficient amount of carbohydrates. About 30% of these carbohydrates should come from simple sources as well as complex sources with high Glycemic Index (GI). The rest of the carbohydrates in this meal and in the following meals should come mainly from low Glycemic index sources.

* Stay away from high carb – high fat combinations. These promote fat deposition.

* You should eat carbohydrates mainly in the first part of the day and not so much during the rest of it.

* You should eat protein throughout the day. Along with the solid sources of protein, you should intake enough whey protein during the day to provide sufficient amounts of all the necessary amino acids your body needs. A slow release formula that contains casein should be taken before bed.

* You should take also Multivitamin and Mineral formula, extra Vitamin C, Vitamin E, Calcium, Fish Oil, and B-complex

* You should eat enough fats, most of them to come from sources of omega-3 and –6 as well as monounsaturated fat sources.

* You should keep your body hydrated at all times. Drink more than 8 glasses of water a day. This is the absolute minimum.

My contest diets:

My 8-week diet for the Musclemania Universe'08 - includes the last 12 days until the day of the show.