A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study

Abstract

Bodybuilding competitions are becoming increasingly popular. Competitors are judged on their aesthetic appearance and usually exhibit a high level of muscularity and symmetry and low levels of body fat. Commonly used techniques to improve physique during the preparation phase before competitions include dehydration, periods of prolonged fasting, severe caloric restriction, excessive cardiovascular exercise and inappropriate use of diuretics and anabolic steroids. In contrast, this case study documents a structured nutrition and conditioning intervention followed by a 21 year-old amateur bodybuilding competitor to improve body composition, resting and exercise fat oxidation, and muscular strength that does not involve use of any of the above mentioned methods. Over a 14-week period, the Athlete was provided with a scientifically designed nutrition and conditioning plan that encouraged him to (i) consume a variety of foods; (ii) not neglect any macronutrient groups; (iii) exercise regularly but not excessively and; (iv) incorporate rest days into his conditioning regime. This strategy resulted in a body mass loss of 11.7 kg’s, corresponding to a 6.7 kg reduction in fat mass and a 5.0 kg reduction in fat-free mass. Resting metabolic rate decreased from 1993 kcal/d to 1814 kcal/d, whereas resting fat oxidation increased from 0.04 g/min to 0.06 g/min. His capacity to oxidize fat during exercise increased more than two-fold from 0.24 g/min to 0.59 g/min, while there was a near 3-fold increase in the corresponding exercise intensity that elicited the maximal rate of fat oxidation; 21% V̇O2max to 60% V̇O2max. Hamstring concentric peak torque decreased (1.7 to 1.5 Nm/kg), whereas hamstring eccentric (2.0 Nm/kg to 2.9 Nm/kg), quadriceps concentric (3.4 Nm/kg to 3.7 Nm/kg) and quadriceps eccentric (4.9 Nm/kg to 5.7 Nm/kg) peak torque all increased. Psychological mood-state (BRUMS scale) was not negatively influenced by the intervention and all values relating to the Athlete’s mood-state remained below average over the course of study. This intervention shows that a structured and scientifically supported nutrition strategy can be implemented to improve parameters relevant to bodybuilding competition and importantly the health of competitors, therefore questioning the conventional practices of bodybuilding preparation.

The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors

“…This was observed even though the thickness of triceps brachii muscle, which is one of the main muscles responsible for the bench press strength, remained unaltered during the diet. Previously, Bamman et al (1993) noticed a decrease in isometric strength after a bodybuilding diet in males while Rossow et al (2013) reported decreased absolute, but not relative levels of muscle strength and Robinson et al (2015) reported no changes in most of the isokinetic measures of maximal strength in a male bodybuilder after the diet.…”

“…This is quite a contrast to overweight individuals, who try to maintain their weight loss, although only rarely that goal is achieved (Fothergill et al, 2016). Previous weight loss studies with fitness athletes or bodybuilders have often been case studies using male bodybuilders (Rossow et al, 2013; Kistler et al, 2014; Robinson et al, 2015) or they have focused only on body composition, muscle strength (Sandoval et al, 1989; Bamman et al, 1993; van der Ploeg et al, 2001), or psychology (Newton et al, 1993). Thus, physiology, including the hormonal system, has not yet been comprehensively investigated in a larger group of individuals following a diet that aims to achieve very low levels of fat mass.…”

Dietary Intake, Body Composition, and Menstrual Cycle Changes during Competition Preparation and Recovery in a Drug-Free Figure Competitor: A Case Study

“…Thus the data may be less applicable to current day physique competitors). Recent case studies of male physique competitors [11,18,19,20] have provided empirical evidence on the nutritional and exercise regimens, and the associated metabolic and physiological responses of these athletes. To our knowledge, no studies have provided a detailed account of both the PREP and competition recovery (REC) phases in drug-free female competitors.…”

Metabolic Damage: do Negative Metabolic Adaptations During Underfeeding Persist After Refeeding in Non-Obese Populations?

“…More data contradicting dietinduced metabolic suppression comes from two case studies of natural bodybuilders undergoing contest preparation [31,32]. These athletic, young males consumed a calorie-restricted diet for up to six months to achieve body fat levels of 4.5% and 7.5%.…”

“…In both cases, total RMR decreased along with weight loss. In the study conducted by Robinson and coworkers [32], the actual RMR …”