You can only increase strength, endurance and muscle size by following a consistent training program and a proper nutritional plan. Training programs of pro bodybuilders and athletes are divided into several phases or stages with different performance objectives tied with specific nutritional requirements for each phase. The bulk of muscle development takes place during the off-season phase wherein a bodybuilder eats protein-packed small meals throughout a day.

There are other phases besides off season. Each phase requires an athlete to alter his or her nutritional program in terms of the amount of carbohydrates, protein and supplements in support of his or her training regimen for the specific phase. Knowledge of these phases can help you maximize the results you get out of all the effort you put in training.

Off-season Phase - The main objective in this phase is to develop the muscles to the max. High protein foods and healthy carbohydrates are needed by an athlete to achieve this phase's objective, according to Luis Burke, author of the book "Practical Sports Nutrition". Bodybuilders maintain a regular eating schedule, which can be planned around workout sessions for improved results.

Hypertrophy - The main goal during this phase is to increase strength while maintaining weight. Athletes typically follow a strict diet eating every 2 to 3 hours. The diet consists of foods that support muscle growth and healthy carbohydrates for energy upkeep.

Competition Prep - most bodybuilders begin their competition preparation between 6 to 16 weeks before the event. This period may involve severe calorie restriction to reduce body fat, and maintain a schedule of sustained weight loss up to the event. The primary goal here is to lose body fat and not muscle that was built up during the off-season. This can be achieved by eating low-fat, high protein meals and coordinating meals with a consistent workout regimen.

Cutting - The cutting phase takes place a couple of weeks or days before a competition. This involves a higher degree of calorie restriction than competition prep to burn fats rapidly. Most bodybuilders depend on supplements for their nutritional needs as they reduce their calorie intake. Circuit training sessions are often done during this phase coupled with an increase in resting time to help the body recover.

Post Competition - many bodybuilders resort to binge eating immediately after the competition since they've been on a near starvation diet for up to 6 months prior to competition. This can be a health hazard for many, especially for those that end up gaining a lot of weight in a very short period of time. Bodybuilders who want to avoid weight gain during this stage can ease themselves into a healthier eating program so that they can maintain some of the results they worked so hard for and not compromise their health in the process.

The changing nutritional needs and diets for each phase are difficult for any bodybuilder to follow properly. What is important is to maintain sound nutritional practices at all times. Consider working with a nutritionist to help you in your career as a bodybuilder.

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