Counting calories: how the pros differ

Count calories precisely or trust your body’s signals — the world’s top bodybuilders do it both ways. Milos Sarcev, whose client list includes the entire IFBB elite, explains his principles and gives concrete examples of how top bodybuilders handle their diets.

Why counting calories is worth it in the first place

Last October I attended the Dutch Grand Prix, where I got the chance to talk with many of the big names in bodybuilding. I asked each of them how they prepare for competitions — and quickly realized there is no universal formula.

Dorian Yates and Dennis James both count all their calories and, while dieting, stick to a few specific foods only: chicken breast, beef fillet, egg whites, oat flakes, potatoes and vegetables. Dexter Jackson, Chris Cormier, Flex Wheeler and Shawn Ray do things quite differently.

What do I think? I still recommend counting calories and finding the nutrient ratio that suits you. I wouldn’t recommend narrowing your food choices that much.

Dennis James’s method: calories down to the gram

My good friend Dennis is so precise that he never skips a meal and eats each one right down to the minute. He weighs and measures every mouthful — not a single gram more or less of carbohydrate, fat or protein than planned. Here is his exact regimen when preparing for the Mr. Olympia, starting 16 weeks before the contest:

• 4:30 — protein shake (a blend of slow and fast proteins): 60 g protein, 0 g carbohydrates
• 5:30 — 60 minutes of aerobic training
• 7:30 — 150 g oat flakes, 15 egg whites (60 g protein)
• 10:00 — late-morning workout
• 11:00 — post-workout shake: 60 g protein, 150 g simple carbohydrates
• 12:30 — 300 g rice (120 g carbohydrates), 300 g chicken breast (70 g protein)
• 15:00 — 300 g rice (120 g carbohydrates), 300 g beef fillet (60 g protein)
• 17:00 — 300 g rice (120 g carbohydrates), 300 g chicken breast (70 g protein)
• 18:00 — evening gym workout
• 19:30 — post-workout shake: 60 g protein, 150 g simple carbohydrates
• 21:30 — 300 g beef fillet, 250 g assorted root vegetables (approx. 30 g carbohydrates)
• 00:00 — night-time protein shake: 60 g protein

Frankly, I personally would go out of my mind on a diet like that. But at some point Dennis even managed to enjoy it. He did complain constantly, though, that he felt permanently hungry.

When putting together a diet program, I always start by assessing how large the daily energy expenditure is, and I factor in the time left until the competition. I build the diet so that the person reaches peak condition a couple of weeks before the contest. The main goal is to maintain muscle mass while burning fat.

My concept is simple: I set exact daily rations of protein, fat and carbohydrates — but I don’t restrict food choice. Many clients are baffled when they hear that food choice is free. “We thought we could only eat chicken breast, fish, beef fillet and rice?” Then I show them my training diary, which I have kept since 1987 and which records the exact foods, calories and meal times for more than 70 competitions. Only one thing stays constant: calories and macros. The foods vary every day.

For example, I allow myself 500 g protein, 500 g carbohydrates and 60 g fat — roughly 4500 kcal in total. If my daily calorie expenditure is 4600 kcal, why should I fear pancakes or waffles? The body uses the calories from them for energy in exactly the same way as it does those from rice or potatoes.

Other pros — such different approaches

Dexter Jackson starts his diet about 6 weeks before competitions. He never does aerobic training and trains only 3–4 times a week. An interesting detail: he doesn’t eat chicken or fish — all his protein comes from beef fillet.

Shawn Ray, one of the best IFBB pros, never weighs or measures his food portions and never counts calories. Yet we always see him on stage in great shape.

Flex Wheeler eats a lot of “cheat meals” while dieting — burgers and French fries are his regular menu. Kevin Levrone prefers fish and root vegetables — and Jack Daniel’s right up to the contest, backstage included. Both have come very close to the Mr. Olympia title many times. But a warning right away: don’t try to imitate them.

John Brown — an IFBB pro and multiple Mr. Universe — never diets. Not in the off-season and not before contests. He eats burgers, French fries, pizza, bacon. He simply burns it all off over the course of the day. Thierry Pastel follows the same philosophy; on the European Tour he ate essentially everything he could get his hands on — provided he had 6 hours’ access to a local gym.

What explains this freedom? Bodybuilders carry several times more muscle mass than the average person, and that tissue is extremely active metabolically. In the pre-contest period they often do two gym workouts plus aerobic sessions in a single day, so their energy needs are unprecedented.

FAQ

Do I need to count calories if I want to lose fat?

Yes, I’d recommend it. Tracking calories and macronutrients precisely gives you certainty that you won’t lose muscle mass during the diet. You don’t necessarily have to restrict your food choices, though. What matters is the total amount, not specific foods.

Can I eat waffles and pancakes on a diet?

You can, on one condition: you need to know exactly how many calories and nutrients you’re getting from them, and be able to burn off any excess over the course of the day. Your body doesn’t distinguish between calories based on where they come from.

How do I find my ideal ratio of calories to macros?

Calculate your daily energy expenditure, take your goal and timeframe into account, and set your daily amounts of protein, carbohydrates and fats. If your body fat percentage isn’t dropping, make the appropriate adjustments, but don’t change your entire diet all at once.

Milos Sarcev, “Counting Calories”, from Flex Europe

Author: Translated by Janar Rückenberg

Read about calories here: https://www.fitness.ee/kaloriarvuti/

Come and train! ArtGym