To help you decide which nutrition type is best for your goals, here is a description of each nutrition type:
Medium carb contains a fair amount of high quality carbohydrates, typically 40%-50% coming from quality complex carbohydrates. Most bodybuilders who are bulking or are doing a slight cut, will use this nutritional plan. The carbohydrate sources are from t legumes, whole grains, vegetables, and fruits. This type of nutrition is great for those who are very active and need quality energy sources and for those who seek to maintain their weight or those who are bulking.
Low carb is a very limited carbohydrates diet, typically 15%-25%. The carbohydrate sources in a low carb diet are from vegetables rather than from very starchy things like breads, legumes, fruits, and whole grains. Low carb diets are of most value when you are trying to lower you bodyweight and remove fat. Low carb diets by necessity need to have lots of fat in them but the fat I put into these meals are very healthy fats. In addition, a lot of the low carb diets out there are completely void of vegetables and any sort of fiber at all which can lead to significant digestional tract health issues, again, not a problem with my healthy version of low carb here. You can bet that these low carb meals will be packed with healthy low net carb vegetables so it makes this nutritional plan healthy to maintain long term if desired.
Vegetarian means no beef, fish, chicken, pork, or shellfish. High quality protein sources available to vegetarians are things like eggs and dairy along with protein from plant sources like soy, pea, or rice. Note that many people seem to think that vegetarians are at some disadvantage when it comes to adding muscle mass and getting stronger. False! Eggs, dairy products and dark green leafy vegetables contain higher protein quality than some meats
Vegan represents someone who does not consume any animal products. That includes no milk, no eggs, no caviar, no nothing. In my opinion, vegans are at a significant disadvantage when it comes to adding muscle mass. However you can consume sufficient level of protein from plant sources like legumes, beans, soy, peas, and rice. Many insist veganism is a lifestyle and not just a diet. Those who choose this package can expect plenty of green leafy vegetables, oatmeal, cereal and beans.
Mediterranean is not considered a diet but a philosophy, and a very healthy one. Although you may not lose weight as easily on a Mediterranean nutritional plan, it makes for a excellent nutritional plan 365 days a year because it’s so easy to adhere to. In this plan you'll eat a lot of foods in their natural state. Fresh vegetables, legumes, whole grains, nuts, fruits, and seeds. The fats in this diet are deprived from plant sources like olives and rapeseed oil rather than animal sources .
Content Prep is a very niche short-term diet and it’s not for general-purpose use. Those who are competing in a physique show, bodybuilding show or modelling this is the perfect option. Its a low carb diet packed with the right nutrients to achieve the best shape possible. Also a very unpleasant nutritional plan because of the very limited choices of foods that are available. Typically you would only use this nutritional plan the last 4 weeks before your show date.