''Diet has always been as important, if not more important than weight-training for bodybuilders. However, in his book Heavy Duty Nutrition, Mentzer demonstrated that nutrition for athletes did not need to be nearly as extreme as the bodybuilding industry would lead one to believe. His recommended diets were extremely well balanced, and he espoused eating from all four food groups (totaling four servings each of high-quality grains and fruits, and two each of dairy and protein daily), all year-round.[3]
Carbohydrates should make up the bulk of the caloric intake, 50-60%, rather than protein as preferred by others. The reasoning behind this was simple - to build 10 pounds of muscle in a year, a total of 6000 extra Calories needed to be ingested throughout the year, because one pound of muscle contains 600 Calories. That averages 16 extra Calories per day, and only 4 of them needed to be from protein - because muscle is 22% protein, about one quarter. "
Eat like this and add some protein shakes and you will get great results. You are what you eat. Dont go insane on a "chicken and rice" pro bodybuilder diet
