With simplicity and efficiency in mind, let’s discuss the macronutrients. In general terms, all food is broken down into three major groups of macronutrients; protein, carbohydrates, and fat. Here is a simple explanation of what they are and what each of them do for our bodies: 
Protein:
Protein, far and away, is the most important nutrient you’ll need to build muscle on your body. Muscle is protein. Protein is muscle. Without enough protein, you’ll have a very difficult time seeing results from your training. Plain and simple, you’re simply not going to grow muscle without a sufficient amount of protein.
Carbohydrates :
Carbohydrates give you the energy to train hard in the gym and carry out your everyday activities. Your body needs carbohydrates on a consistent basis throughout the day to feed the brain that uses glucose, or blood sugar, as its primary energy source. Glucose is a carbohydrate used by every cell in the body as fuel.
When carbohydrates stored in the body are depleted too far, the body will convert precious muscle-building protein into glucose instead of regular carbohydrates to give the body the energy it needs. As a bodybuilder, you want to do everything you possibly can to avoid this from occurring. The very last thing you want is to have your hard-earned muscle mass sacrificed for energy. Consuming enough carbohydrates will prevent this from happening.
Excess carbohydrates, however, will be converted into fat. How can you avoid eating too many carbohydrates? I was once offered a suggestion I found to be very helpful. The strategy was to eat the majority of carbohydrates in the morning and immediately after working out. These are ideal times for the body to process carbohydrates more rapidly.
Some believe you should limit your carbohydrate consumption after 6 or 7 p.m. They believe carbohydrates are converted to body fat much easier at that time because of your body’s ability to burn fat is reduced while sleeping. Others have a different opinion. They believe it doesn’t matter when you eat your carbohydrates. The body processes carbohydrates the same all the time.
Personally, I agree with the latter opinion. Carbohydrates in the morning, carbohydrates in the evening, or carbohydrates in the afternoon, in my opinion, it ultimately doesn't matter when you eat them. What is important is, at the end of the day, the calories that you’ve burned are greater than the calories you’ve consumed. In my experience, as I have prepared for a bodybuilding contest that
I’ve appeared in very good condition, I’ve eaten many complex carbohydratedense meals right before I’ve gone to sleep and I would get harder and harder.
How do you determine the “right” amount of carbohydrates you should eat? I decide the amount of carbohydrates I’ll eat this way:
As a bodybuilder, I will always keep my protein intake high to build muscle (usually, this is about 400 grams a day). If I’m trying to get lean or stayi lean, I will closely monitor the fat in my diet (usually, this will be limited to the incidental fat that comes in my lean meat and carbohydrates). I also realize I must stay within a certain calorie range to meet my personal goals. What's left to consider? Only carbohydrates are left to consider. I eat enough carbohydrates to give me just enough energy to train heavy and with intensity, have enough energy to do my regular life’s activities, and to manage my body fat level___and not many more carbohydrates than that. After I total the calories from my essential protein and incidental fat, the calories coming from carbohydrates can’t cause me to exceed the total calories I’ve allotted myself for the day. The calories derived from carbohydrates must “sandwich” in between.
Fats :
Fat in your diet serves a vital purpose for the body. Fat acts as a structural component for all cell membranes and supplies necessary chemical substrates for hormonal production. Fat protects vital organs and carries fat-soluble vitamins. Your body needs fat—so don’t try to avoid it completely. Many experts feel that 26-30 percent of your total dietary calories should come from fat.
There are two types of fat. Saturated fat, which is considered bad fat, and unsaturated, which is considered to be good fat. Some people add fat like olive oil and canola oil to their diets to make sure they meet their body’s requirements.
Protein:
Protein, far and away, is the most important nutrient you’ll need to build muscle on your body. Muscle is protein. Protein is muscle. Without enough protein, you’ll have a very difficult time seeing results from your training. Plain and simple, you’re simply not going to grow muscle without a sufficient amount of protein.
Carbohydrates :
Carbohydrates give you the energy to train hard in the gym and carry out your everyday activities. Your body needs carbohydrates on a consistent basis throughout the day to feed the brain that uses glucose, or blood sugar, as its primary energy source. Glucose is a carbohydrate used by every cell in the body as fuel.
When carbohydrates stored in the body are depleted too far, the body will convert precious muscle-building protein into glucose instead of regular carbohydrates to give the body the energy it needs. As a bodybuilder, you want to do everything you possibly can to avoid this from occurring. The very last thing you want is to have your hard-earned muscle mass sacrificed for energy. Consuming enough carbohydrates will prevent this from happening.
Excess carbohydrates, however, will be converted into fat. How can you avoid eating too many carbohydrates? I was once offered a suggestion I found to be very helpful. The strategy was to eat the majority of carbohydrates in the morning and immediately after working out. These are ideal times for the body to process carbohydrates more rapidly.
Some believe you should limit your carbohydrate consumption after 6 or 7 p.m. They believe carbohydrates are converted to body fat much easier at that time because of your body’s ability to burn fat is reduced while sleeping. Others have a different opinion. They believe it doesn’t matter when you eat your carbohydrates. The body processes carbohydrates the same all the time.
Personally, I agree with the latter opinion. Carbohydrates in the morning, carbohydrates in the evening, or carbohydrates in the afternoon, in my opinion, it ultimately doesn't matter when you eat them. What is important is, at the end of the day, the calories that you’ve burned are greater than the calories you’ve consumed. In my experience, as I have prepared for a bodybuilding contest that
I’ve appeared in very good condition, I’ve eaten many complex carbohydratedense meals right before I’ve gone to sleep and I would get harder and harder.
How do you determine the “right” amount of carbohydrates you should eat? I decide the amount of carbohydrates I’ll eat this way:
As a bodybuilder, I will always keep my protein intake high to build muscle (usually, this is about 400 grams a day). If I’m trying to get lean or stayi lean, I will closely monitor the fat in my diet (usually, this will be limited to the incidental fat that comes in my lean meat and carbohydrates). I also realize I must stay within a certain calorie range to meet my personal goals. What's left to consider? Only carbohydrates are left to consider. I eat enough carbohydrates to give me just enough energy to train heavy and with intensity, have enough energy to do my regular life’s activities, and to manage my body fat level___and not many more carbohydrates than that. After I total the calories from my essential protein and incidental fat, the calories coming from carbohydrates can’t cause me to exceed the total calories I’ve allotted myself for the day. The calories derived from carbohydrates must “sandwich” in between.
Fats :
Fat in your diet serves a vital purpose for the body. Fat acts as a structural component for all cell membranes and supplies necessary chemical substrates for hormonal production. Fat protects vital organs and carries fat-soluble vitamins. Your body needs fat—so don’t try to avoid it completely. Many experts feel that 26-30 percent of your total dietary calories should come from fat.
There are two types of fat. Saturated fat, which is considered bad fat, and unsaturated, which is considered to be good fat. Some people add fat like olive oil and canola oil to their diets to make sure they meet their body’s requirements.
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