Carbohydrates This important energy source I obtain almost exclusively from complex carbohydrates such as natural rice, whole meal pasta, oat flakes, millet flakes, corn flakes and whole meal bread. A small portion consists of simple carbohydrates such as pineapple, apples and a workout –shake (note remarks) which I consume after the training. This form of nutrition has the advantage that it sustains my blood sugar level and prevents voracious appetite, fat deposits and tiredness during training. During the build-up stage the amount of carbohydrates is 5-6 grams per kilogram/body weight and in the diet stage around 4 grams. During non training days I reduce the carbohydrates almost by half in both stages.  I achieve a reduction of calories almost exclusively via the carbohydrates during the diet. Protein They are fundamental during muscle build-up and the regeneration of the muscular system. Protein means life. Everyone who engages in performance-oriented sport should always remember that a protein rich nutrition is vital. Otherwise the desired effects will stay away and with that, the motivation also suffers. A protein rich nutrition especially in athletic sports is absolutely essential. I look to it that during the day I always consume between 3-4 grams of protein per kilogram of bodyweight. For it I use chicken, turkey, beef tartar, beef filet egg clear (also full egg), salmon, low-fat quark, low-fat milk, cottage cheese, whey protein and amino acids. It is ideal if during the day you obtain your proteins from different sources because it increases the biological valence. So for example during the day your consumption consists of: Eggs, fish, lean meat and low-fat milk then you already given your muscles 4 very high quality proteins which they can use for build up. During the build-up and diet stage I don’t change the amount of protein intake. The high protein intake is also a increased burden for your kidneys and can create toxic sediments. Because of that it is advisable to intake 1 litre of water per 20 kilograms of body weight. Fats Besides the carbohydrates, fat also forms an important source of energy.Aside from that the body needs fat to take in the nutrients because vitamins such as A, D, E and K are difficultly soluble. The high amounts of saturated fats such in fast food should be taken out of the nutrition. At the most I eat one third of those fats, the other two thirds I obtain from high grade unsaturated fatty acids which are rich on vitamin E such as: nuts, seeds, thistle oil, sunflower oil, walnut oil, linseed and fish oils which are supplemented to my normal food. Especially fish oils are rich on Omega 3 acids which increase the fat burn and improve the cholesterol values. That’s why I eat salmon 2 to 3 times a week and also take salmon oil capsules. During the build up stage I take approx 30-35% fat to myself and in the diet phase around 15-25% measured on the overall calorie consumption. Vitamins and Minerals My opinion is that during the build-up phase with the high intake of calories and variety of food, particularly combined with the protein shakes, it never comes to a scant supply. During the diet phase I use multivitamin's i.e. vitamin B-complex which is responsible for the muscle build up. Whether during build up or diet, I always supplement my food in the morning and evening with 300mg magnesium and 50mg zinc. However in the last week of competition I stop this vitamin supplement because of water storage and take mineral tablets instead such as „Inzellovsl“ which can be purchased without recipe in the pharmacy. Remark! During the preparation for the competition I learned how vital the right nutrition in bodybuilding actually is. I spread the food to 6 meals a day in which I eat every 2-3 hours. This gives me the advantage that my metabolism stays on top and my muscles are always supplied with nutrients. The 2 most important meals for me are straight before and after the training. Because I start to train at 0915hrs my breakfast consists of approx 100g complex carbohydrates with 60g easy to digest protein (whey-pro) solved in 500ml water or 0,3% low fat milk and approx 20-30g nuts. Straight after training I drink one workout shake that is rich on simple carbohydrates and a small part of reabsorbing amino acids. Workout Shake 400ml Water, 80-90g simple carbohydrates (glycogen powder or carbodrink), 10g liquid aminos, 10g glutamine powder and 5g creatine powder. Mix everything in a hand shaker and then drink slowly. Shortly afterwards I feel how my muscles absorb the nutrients and become very firm. About 45-60 min later I will have a full-value meal which consists of complex carbohydrates, high value proteins and a small amount of fat.  Example: 120-130g wholemeal pasta, 200g beef tartar, mashed tomatoes, mushrooms, italian spices and some olive oil. Finished is the Bolognese for Bodybuilders! The last meal around 2130hrs consists of 50-60g light protein and perhaps an apple or banana. The comments on my nutrition should not be takes as a principle, then in this area there are also allot of different opinions and experiences. Often I get asked about my nutrition and that’s the reason why I have made this rough description. Since I follow this nutritional concept (since 2002) I have had good training results and continuously improved my form and condition. For any suggestions and tips from you I would be very thankful because I like to broaden my knowledge.