What Does a Natural Pro Bodybuilder Eat?
Meal 1
- 1.5 Scoops of an Isolate Protein
- 1/2 Cup Frozen Strawberries
- 1 Cup Oats
- 14g of Almonds
- 3 Fish Oil
- 1 Multi-vitamin
- 4,000IU of Vitamin D3
Meal 2
- 70g of Brown Rice
- -6oz of Chicken
Meal 3
- 70g of Brown Rice
- 6oz of Chicken
- 19g of Almonds
- 1/2 Bag of Steamfresh Broccoli or Green Beans
Meal 4
- 5oz of Chicken or 25-30g of Protein Through Egg Whites
- 100g of Oats
Meal 5 (post workout)
- 2 Scoops of Cytofuse
Meal 6
- 4oz of Extra Lean Ground Beef
- 70g of Brown Rice or 275g of Sweet Potatoes
- The Other 1/2 Bag of Steamfresh Veggies
Meal 7
- 2.5 Scoops of Whey
- 28g of Almonds
- 2,000IUs of Vit D3
- 2-4 Fish Oil Caps
Plus I drink 4 scoops of ICE (BCAAs) throughout the day.
Macros on training days
- Fat: 75g
- Carbs: 385g
- Pro: 295g
BW: 200-202
PDF 
Christian Carter is the assistant strength and conditioning coach at Illinois State University and has an undergraduate degree in Exercise Science and a master’s degree in Exercise Physiology. As the strength coach, he implemented training programs for 11 of their sport teams. Those teams range from football to women’s gymnastics and anywhere in between. On top of that, he also consults with a wide range of clients on their training and/or diet goals online. Christian is a competitive bodybuilder that has and will continue to compete in powerlifting meets during his off-season. His two-year goal is to reach professional status in natural bodybuilding and qualify for the raw unity in powerlifting.
View Chris’ Training Log 
Seems like the typical BB diet. Have you ever tried eating in the style of carb-backloading (Kiefer) or Intermittent Fasting (Berkhan)? If so, what was your opinion of these more advanced nutrient timing methods for body composition and performance in the gym?
Interesting but why are you using both metric and imerial measures (oz & grms).
just wondering how tall are you? and is the body weight Show weight or normal/off season weight.
Looks like a solid diet
Good info! Solid plan, but begs a couple of follow up questions;
1. What does your meal plan/macros look like on a non-training day? What about on a cardio-only day (assuming you incorporate that into your routine)?
2. Is this an off season diet? Or a year round lean-bulking diet incorporated with some sort of macro manipulation on non-training days?
3. Any reason you use multiple carbs sources (I.e., potatoes, rice & oatmeal) other than for simple variety reasons?
I’m curious about your dose of vitamin D….5iu daily seems to be quite a bit. What benefits do you see from that dose versuse lower doses? I’m sure you have your bloodwork checked, and if you do what do your levels end up at?
^ Also would like to know your height.
Natural?