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Bodybuilding Nutrition

Simple & To-the-Point Eating Strategies To Help You Reach Your Goals

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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 Determining How Many Meals To Eat Each Day . . . . . . . . . . . . . . . . . . . . . . . .17 Skip La Cour’s Basic Meal Plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Eating To Build Muscle Mass. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 How To Calculate The Percentages Of Macrocnutrients In Your Food – A Quick Nutrition Mathematics Review . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 The Importance Of Protein. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 How Much Protein You Should Eat To Build Muscle. . . . . . . . . . . . . . . . . . . . . 23 Skip La Cour Explains His “Protein Consumption Window Of Opportunity” Theory. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 The Danger Of Eating Too Much Protein. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 The “Bulking Up” Strategy For Packing On Muscle Mass. . . . . . . . . . . . . . . . . .27 Eating To Lose Body Fat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

There’s No Substitute For Hard Work When It Comes To Losing Body Fat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Why Starchy Carbohydrates May Not Be As Good For You As You Think. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Building Muscle And Losing Body Fat At The Same Time. . . . . . . . . . . . . . . . . 34 Dealing With The Challenge Of A Slow Metabolism. . . . . . . . . . . . . . . . . . . . . .35 Dealing With The Challenge Of A Fast Metabolism. . . . . . . . . . . . . . . . . . . . . . 37 Why You Should Keep Your Diet Simple. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 The Benefits Of Adding “Good” Fat To Your Diet And The Painful Lesson I Learned! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41 Skip La Cour’s First 5 To 6 Months Of Dieting The Year He Won The NPC Team Universe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43 Skip La Cour’s Last 10 To 12 Weeks Of Dieting The Year He Won The NPC Team Universe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 Skip La Cour’s New And Improved “Good Fat” Diet. . . . . . . . . . . . . . . . . . . . . . 47 The Importance Of Drinking Plenty Of Water. . . . . . . . . . . . . . . . . . . . . . . . . . . 48 Skip La Cour’s Tip For Drinking More Water. . . . . . . . . . . . . . . . . . . . . . . . . . . .50 The Benefits Of Adding Salt To Your Meals . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Getting Shredded And Maintaining Muscle Is A Matter Of Heart. . . . . . . . . . . . 51 Once You’ve Missed A Scheduled Meal—It’s Gone Forever! . . . . . . . . . . . . . . 52 Fat-Burning Mode: Learn To Love That Feeling . . . . . . . . . . . . . . . . . . . . . . . . 52 How Do You Know That You’re Losing Muscle? . . . . . . . . . . . . . . . . . . . . . . . . 53 Incorporating “Cheat Days” Into Your Disciplined Diet Without Feeling Guilty. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 The Bodybuilding Triad: A Visual Demonstration Of The Importance Of Nutrition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

Skip La Cour’s Top Ten Nutrition Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Samples Of Skip La Cour’s Nutritional Programs. . . . . . . . . . . . . . . . . . . . . . . .58 Skip La Cour’s Ten Tips For Eating Well Despite Your Busy Schedule. . . . . . . 65 10 Keys to Creating an Effective Nutritional Plan . . . . . . . . . . . . . . . . . . . . . . . 69

About Skip La Cour . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87