Learn From Body Builders

Too bad they're whole sport is on steroids so they get no credit. 

First the bad news. The sport of body building involves steroids. So many people are on steroids in body building that they have to create separate divisions for natural body builders So it's pretty safe to assume everyone in the non natural scene is "enhanced".
Note that this doesn't bother me, because everyone is on steroids no one is. It is a level playing field unlike the other sports where most do what they can get away with. These (like many other drugs, in my opinion should be legal but that's another post)

So people from the outside think that body builders are just huge because they are on steroids and that is a half truth. It is a factor but not the only one. Personally I think body builders in general are much more healthy than obese people. Weight being fat or muscle in access will over work the heart. 

What people from the outside don't know is that body builders have mastered various strategies for muscle growth and fat loss. They understand cycles, they bulk and then they cut never at the same time. This alone is a massive piece of the puzzle as I think lots of normal people try to do both at the same time and just get fat.
They know how to use carbs. They use them to build and they remove them to cut fat. They us keto as a tool and not as a ridiculous group identity practice. 
A lifter goes into a bulk they are high carb post workout high protein and low fat because the fat in the presence of carbs will be stored as fat. They then go into a cut where they slowly decrease their carbs and use protein to maintain muscle. They may drop into keto 2 weeks before the contest to shed water and the last bit of fat. They don't consume lots of fat because they want to use body fat as fuel. The night before the show they carb up but keep low water so their muscles fill with glycogen and are full looking. They compete and then the go back into another bulk. 
We on the outside need to learn from this. Decide to bulk or cut, not both. Use carbs wisely after lifting. Keep protein high to maintain muscle, losing weight in muscle should never be the goal. 
Use protein shakes only after lifting. (see post Protein powders)
Don't mix fats and carbs and expect the body to not store the fat. consume enough fat to support the body needs but don't just go keto and believe the lie that fat in access the greatest thing ever. 
Creatine is a great thing for the brain and general muscle maintenance.  
I'm not on steroids and have no plans to be as I don't want to do anything I can't sustain and am doing this for health. I will say give body builders more credit. Steroids are just one part of the equation that makes them look like that. A proper strategy is another factor and that is the part we on the outside need to look at.