Nutrition

Most professional bodybuilders claim that getting ready for a show is pure science. That's not for Shawn Ray. He relied on instinct to lead him through his 12–week plan that garnered him legend status and runner–up in the Mr. Olympia. Here are some of his guidelines:

1. I never keep a running account of the quantities of food I eat–neither the calories nor the grams of fat or protein. I use the mirror, not the scale, to chart my progress.

2. During the off–season, I stay within easy striking distance–15–20 lbs.–of my goal weight. That might be the most important point of all. The stress and effort it relieves is more than worth the off–season vigilance.

3. At 12 weeks out from the show, I make sure I'm about 15 pounds above contest weight. I then drop a pound or two a week, slowly, until I hit my contest weight.

4. I don't believe in quantifying every morsel I eat; my body is a more reliable source of truth. As you compete more, you learn to "listen" to your body's subtle messages about what you can and cannot eat.

5. I also pay attention to these basics, but without keeping notes. I go by experience:
(a) cardio
(b) fibrous carbs in the form of leafy green vegetables
(c) drink plenty of water
(d) do not crash diet at any time
(e) do not go for long periods on a low-carb diet

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