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Lean muscle: Eating protein is key

Champion bodybuilder and retired Marine Master Sgt. Philip Ricardo Jr. says the right diet can be even more important than workouts when it comes to getting that ripped look.

Winner of multiple Mr. Natural Universe and Mr. Olympia titles, Ricardo says eating plenty of protein is key to converting all those workouts into muscle mass while getting just enough fats and carbs to maintain a healthy nutritional balance. Tilapia, for example, is a favorite fish because it packs plenty of protein and is also a good source of healthy omega-3-rich fat.

Think small meals spread throughout the entire day. “You can’t be one of these people only eating once or twice a day. That’s totally wrong,” he says. “You need to be taking in protein every three hours while awake to keep your insulin levels right and prevent your body from breaking down muscle mass for fuel.”

While he sticks to a regular regime of workouts and healthy eating throughout the year, he spends eight to 12 weeks slowly dropping from his “off-season” weight of about 200 pounds down to his competition-ready 180, optimally losing no more than a pound or two a week.

When he’s slimming down to competition mode, he gets much of his fat through supplements, mostly krill oil.

But in the off season, “I love to eat natural peanut butter. It’s my favorite.”

For those trying to bulk up, he says nuts are great way to get protein along with some healthy fat.

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