The main source of carbs for bodybuilders is vegetables, rice, and oatmeal.
They eat very little to no bread, if they occasionally do it's some sort of dense whole grain.
All white flour products, crackers, cakes, cookies, pies, pot pies, donuts, bagels, etc, are eliminated.
Arnold Schwarzenegger once called white flour, white death. The source of carbs is important.
Their main source of protein is egg whites, skinless chicken breast, lean beef steak, and protein shakes.
Eliminated is lunch meats, sausage, bacon, pork roll, hot dogs, burgers, (along with their white flour bun) etc.
They still eat what they call good fats, such as nuts.
Lessons can be learned from a body builders diet.
A normal person could use the same diet just much lower portions.
Serious body builders eat all day long for their high calorie requirements.
By weight standards body builders would be considered obese.
Big difference between a 240 lb body builder, and a 240 lb average person.
Most of last year this approach was attempted, which was tough, and cheats along the way.
However I did stick to eating small portions of lean steak, and chicken breast almost every day.
Stopped buying bacon, lunch meats, Jimmy Dean sausage, hot dogs, hamburgers, frozen pizza.
Wife was certain she was going to be widowed from my attempts, and eating steak every day (with salad).
She couldn't wait until my bi annual lab work was done so I can cease from this foolhardy behavior.
Lab work was done 2 months ago. Offhand I forget the actual number (too lazy to look it up)
but total cholesterol dropped something like 30 points, I think it's now 158 ?.
The wife and I go to the gym every Tue, Thu, and Sat, non fail for a year straight now.
Our routine was 3 years straight unit the covid lock down, which kept us out of gym for years.
We returned once the mask requirements were lifted, who can work out with a mask ? not I.
At our ages (mid-60's) maintaining and building strength becomes very important for function.
Muscles also burn calories.
I use https://strengthlevel.com/strength-standards
as a guide on where I'm at with fitness based on age and weight.
Long and boring I know