• DOI:10.1123/IJSN.3.1.76
• Corpus ID: 38151979

Diet and exercise strategies of a world-class bodybuilder.

@article{Manore1993DietAE,
  title={Diet and exercise strategies of a world-class bodybuilder.},
  author={Melinda Manore and J L Thompson and Marcy E Russo},
  journal={International journal of sport nutrition},
  year={1993},
  volume={3 1},
  pages={
          76-86
        }
}

• M. Manore, J. Thompson, M. Russo
• Published 1 March 1993
• Medicine
• International journal of sport nutrition

This study presents the diet and exercise strategies of a world-class body-builder during an 8-week precompetition period. Weighed food records were kept daily, and body fat, resting metabolic rate (RMR), VO2max, blood lipids, and liver enzymes were measured. Two hrs of aerobic exercise and 3 hrs of weight training were done daily 6 days/week. Mean energy intake was 4,952 kcal/day (54 kcal/kg) and included 1,278 kcal/day from medium-chain triglycerides (MCT). Diet without MCT provided 76% of energy from carbohydrate, 19% from protein (1.9 g protein/kg), and 5% from fat. Micro-nutrients were consumed at > or = 100% of the RDA, except for zinc and calcium, without supplementation. Mean RMR was 2,098 kcal/day and represented 43% of energy intake. VO2max was 53 ml.kg-1.min-1. Underwater weighing showed that body fat decreased from 9% to 7%. Blood lipids were normal, but two liver enzymes were elevated (alanine and aspartate aminotransferase). This world-class bodybuilder achieved body fat goals by following a nutrient dense, high energy, high carbohydrate diet and an exercise program that emphasized both aerobic and anaerobic metabolism.