In conclusion, one can fairly say that the lean BMI or body weight of modern professional top bodybuilders is about 40% higher solely as the result of massive use of very potent hormonal drugs such as androgenic-anabolic steroids, human growth hormone, IGFs, and insulin. This is more or less consistent with the observation of nowadays natural bodybuilding contests, where the BMI-values of the champions are rather close to 25 than 30. It is therefore fair to say that today's top heavy weight bodybuilders have more than half of their lean muscle mass thanks to the drugs, rather than hard training and good nutrition. No, the steep increase of lean muscle mass among top bodybuilders since the 90's has nothing to do with better genes, better training, better nutrition or supplements. Unfortunately Ronnie Coleman does not come from another planet, as many of his fans would like to believe.
When it comes to finding the right meal plan, you have to start somewhere. Start with writing down what you eat in a food diary, calculate the calories you’re consuming daily (ex: 3,000 without protein shakes), and break those up into six meals (ex: 500 calories each), says Heath. Then, choose a macronutrient ratio. For example, the 40% protein, 40% carbs, 20% fat ratio is what Heath used to get bigger when he first started bodybuilding. “Buy a food scale, learn how to use it, and you may even have to learn to use the metric system, like grams instead of ounces,” Heath says. “You need to train your body to process food quickly, so eat every three hours.”