Nutrition is the most important aspect of bodybuilding.  To achieve the body and results you desire you must eat quality clean foods all year long.  Waiting until you are twelve weeks out from a show to diet and train hard is not going to cut it against the level of talent in the National Physique Committee.  You must not only be willing to put in long hours in the gym you must be willing to pass on the fast food and junk foods to achieve victory.  Guys tell me all the time, "I eat so much and I never grow" so I ask what are you eating and are you getting enough calories?

They always answer, " man I eat twelve times a day and I mean everything pizza, taco's, bread's, burger's, fries etc." These high fat foods will make you soft not harder and bigger.   Foods such as oatmeal, whole eggs and egg whites, chicken and turkey breasts, ground sirloin, cod filet's and lean steaks these are the ticket.  And for snacks well put down the chips and have a protein bar or a protein shake. Even when I cheat in the off-season I make sure I am eating quality protein in the form of steaks, lean ground meat, protein bars and shakes, and low fat sausages.  When it comes to supplements I use a high quality protein shake by www.lgsciences.com.  LGSciences products have by given me the best results.  Lipotropic Protein is an excellent choice for a quick protein fix before and after training

Email me to get your hands on a bottle or go to www.lgsciences.com and tell them Iron Joe sent ya.  You will be glad you did!!!  Here is the off-season diet I used to get ready for the 2009 Mr. Grand Rapids in which I won the Heavyweight Class with straight first place votes. 

New York Strip Steak 1 Pack Plain Oatmeal 2 Packets Splenda
LGSciences Formadrol Extreme LGSciences T-911 LGSciences Lipotropic Protein 16 oz Water (30 minutes before training)
1 hour and 15 minutes weights 30 minutes cardio LGSciences Perfect Carb Shake after cardio
12 Egg whites 1 Pack Plain Oatmeal 2 Packets Splenda
LGSciences Perfect Carb Shake 1 New York Strip Steak
2 Chicken Breasts 2/3 Cup Almonds
2 Chicken Breasts 2/3 Cup Almonds

8 Whole Eggs over easy
2/3 Cups White Rice
2/3 Cups Mixed Nuts

     I like to eat very clean in the off-season so my pre-contest diet doesn't change much from my off-season diet.  I also enjoy doing cardio everyday usually 30 minutes on the treadmill at a 10 incline and 3 m.p.h or on the stairmill set at rolling hills level 6.  I work hard in the gym on a daily basis so eating junk food that will ruin my size and strength gains really doesn't interest me.  I have found that I actually get stronger when I eat clean.  Here is my pre-contest diet I used to get ready for the 2009 Mr. Michigan Bodybuilding Championships where I took second place in the light heavy weight division.

	12 Egg whites
	LGSciences Formadrol Extreme LGSciences T-911   LGSciences Lipotropic Protein 16 oz. Water (30 minutes before weights0)
	1 hour and 15 minutes weights while sipping on another serving of LGSciences Lipotropic Protein with 16 oz water
	12 Egg Whites LGSciences Perfect Carb Shake
	2 Chicken Breasts
	2 Chicken Breasts 2 Scoops all-natural organic peanut butter
	2 Chicken Breasts 2 Scoops all-natural organic peanut butter 30 Minutes to 1 Hour of cardio depending on how I look and how many weeks out from the show.  I do two a days cardio everyday starting seven weeks out from the show.
	15 to 45 Egg whites at night before bed time 2 Scoops of all-natural organic peanut butter if necessary

I do eat carbs late at night in the off-season. This helps me to put on quality size and helps me to sleep through the night.  In the off-season I drink two gallons of water a day.  Usually one gallon is of sugar free crystal light and the first gallon is distilled water.  I snack on bars, shakes, and almonds and eat no candy.  This is a prison friendly diet meaning I can't cook on the job so this diet has to make do.  I usually eat 300-400 grams of protein a day and around 250 to 300 carbs.  On off days from work I eat all whole foods.  My diet off-season and pre-contest has changed every year as I am getting bigger so adjustments are made to keep me growing and improving.  If you are a bodybuilder you should email me for your own individual diet as no person is the same.  Some people need more fats, carbs, or even protein. You have to find out what is right for you and there is no clear cut line drawn in the sand.  Bodybuilding is not an exact science and that keeps us coming back time and time again.  Diet is key!  Email me and I will get you ready for your next show.  I have found that some bodybuilders need high fats while others need a very low fat plan, etc. Following my current diet may not be the answer.  Email me and I will set you on the right path to success.