High Powered Nutrition How to Eat Your Way to More Muscle and Less Body Fat By Jason Ferruggia
Legendary training guru Vince Gironda said that building muscle mass is 80 % nutrition. While I don’t buy into that idea completely, it’s safe to say that nutrition is pretty damn important and could be responsible for at least 50% of your results. Without getting into overly complicated formulas, most people can determine how many calories they need to consume each day to gain weight by simply multiplying their bodyweight by sixteen. Therefore a 200-pound man would start with 3,200 calories per day. Give this number a two-week trial run and then assess your progress. If you are gaining more fat than muscle reduce your calories by 250 per day. You should be gaining one to two pounds per week. If you are gaining more than two pounds per week you can be pretty sure you are gaining fat. Usually you can only gain one to two pounds of lean tissue per week; any more than that will be fat. If you are not gaining enough weight, increase your calories by 250 per day. Within a few weeks of experimenting and listening to your body, you will be able to optimally determine what is right for you. Below is the list of guidelines that must be followed to guarantee optimal results. Eat Like a Horse: I’m talking about eating like it’s your job, eating when you are not hungry, and eating when it is an inconvenience. This is what it takes to gain an inordinate amount of size and strength. Time after time when I hear people complain about not being able to gain weight, the reason is very simple; they are not eating anywhere near as much as they need to. Some people may even think they are eating a lot, but when they add it all up at the end of the day, they are usually only about halfway there. Packing on serious size requires an incredible amount of dedication and you are going to have to get used to eating more than you ever thought you could if you want to be successful in your mass-gaining efforts. Studies have shown that the simple act of overeating itself is actually an anabolic 2
stimulus and causes muscle gain—without any weight training whatsoever! Of course, if all you did was eat and not exercise you would end up being a fat slob—but the point is this: do not underestimate the importance of eating big! Eat An Ample Amount of Carbohydrates: Although it’s long been the hype among bodybuilders that you need to follow a high-protein diet to build muscle, you have to focus more on carbs and good fats to get big. Shoot for three to four grams of carbs per pound of body weight daily. Below is a list of the best carb sources: • • • • • • • • • • • • • • • • • • • • • • • •
Oatmeal Whole wheat bread White potatoes Quinoa Sweet potatoes Brown rice Hot oat bran cereal Apples Oranges Pears Plums Peaches Melon Blueberries Blackberries Strawberries Raspberries Peppers String beans Spinach Broccoli Cauliflower Carrots Tomatoes 3
• Beans Eat One Gram of Protein Per Pound of Body Weight Every Day. You may need more or less than this depending on your body fat levels and how many grams of carbohydrates you can tolerate. If you are incredibly lean, you should focus on maintaining a high carbohydrate intake and shoot for only one gram of protein per pound of body weight each day. If you are a bit higher on the body-fat scale and are trying to get leaner, you should limit your carbohydrate intake increase your protein intake to ensure that you will not lose too much muscle while dieting. Somewhere between one-and-a-half and two grams of protein per pound of body weight will be called for in this situation. Below is a list of the best protein sources: • Whole Eggs • Egg whites • Skim milk • Fat free or low fat cheese • Fat free or low fat cottage cheese • Chicken • Turkey • Canned tuna • Lean ground beef • Steak • Buffalo meat • Ostrich meat • Venison • Lamb • Veal • Salmon • Tuna • Swordfish • Lobster • Shrimp • Crab • All natural, sugar free protein powder
Eat a Huge Breakfast Every Morning: If you are trying to become a jacked-up monster, one of the most important things you can do is eat an enormous breakfast. Like mom always said, breakfast is the most important meal of the day. If you are skipping breakfast, you may as well be skipping your workout; thatâ€™s how important breakfast is. After an eight to 10-hour sleep when your body has been fasting and in a catabolic state for more than a few hours, you absolutely need protein and carbs first thing in the morning to reverse the catabolism and get your body growing again. Breakfast and your post-workout meal should be your biggest feedings of the day. Never Go Longer Than Three Hours Without Eating: Divide up your daily total caloric intake into six or seven meals and eat every two to three hours. When you go longer than three hours without eating, your body will start to go into a catabolic state and eat away your lean muscle tissue. Eating frequently keeps your body in an anabolic state and ready to grow. Eating frequently also allows you to stay leaner than eating two or three big meals does. If you figure out that you need to consume 3000 calories a day. The best thing to do would be to divide that number by six and try to eat that number of calories at each meal. So therefore, in this example, you would try to eat six meals consisting of 500 calories. The exceptions would be breakfast and post workout meals. During these times you can and should eat more than normal. Make Sure 20â€“30% of Your Calories Come From Good Sources of Unsaturated Fat. A diet that is too low in fat will automatically cause a drastic drop in performance because low levels of dietary fat cause a decrease in testosterone production. You can avoid this by being sure to consume an adequate amount of good fats such as flax oil, hemp oil, olive oil, fish oil, avocadoes, nuts, Omega-3 egg yolks, and wild salmon. An easy way to get extra calories is to simply take a tablespoon of oil with every meal.
Take a Fast Acting Carb & Protein Drink 15-30 Minutes Before Training: Right before you head to the gym you should consume some fast acting carbs such as maltodextrin, dextrose or waxy maize with a scoop of whey isolate. This will give you the insulin spike needed to create an anabolic environment in the body. You will also promote an anti-catabolic environment because the fast acting carbs will be used for energy which will prevent your body from converting protein to glucose for energy. Although much of the hype is centered around post workout drinks, the pre workout drink is actually far more important when it comes to building size and strength. Eat As Soon As Possible After Training: The muscle-building process begins immediately after you finish training. Your body is primed to grow and is in a highly anabolic state. During this two-hour time period, you can synthesize protein and store muscle glycogen at a higher rate than normal. As soon as you finish your training session, it would be a good idea to have a post-workout drink consisting of highglycemic carbohydrates such as maltodextrin, dextrose, and glucose, along with some whey protein. Before I go any further I would like to address the misconception that you need to seek out the most rapidly absorbing post workout shake you can find. Many experts have argued that you need to race to replenish your glycogen stores as fast as possible after a workout. This is simply not true unless you are training three times per day. In fact the real benefit of drinking a post workout shake is that it allows you to get some quick and easy calories. By the time you finish training you probably havenâ€™t eaten in at least two hours and by the time you drive home and cook some food it could be another hour. Drinking the shake allows you to get in another meal. That is really the biggest benefit of a post workout shake. Besides many people donâ€™t feel like eating solid food for at least an hour after a brutal workout but chugging down a quick shake is usually pretty easy. Whether you choose to eat a post workout protein and carb meal or just drink a shake you should know the benefits. Doing this will immediately reverse the testosterone: cortisol ratio which will be in a negative balance after training. Cortisol levels will be higher than testosterone levels at the end of a training session. As previously mentioned, cortisol is the hormone which destroys and eats away muscle tissue. By 6
eating immediately, you can blunt cortisol levels and get your body back into an anabolic state. The ratio of carbs to protein in this meal or shake should be roughly two to one, with the total amount of each being dependent on body weight. Below you will find the exact amount of carbs and protein for you based on your body weight. These are not written in stone but you should try to be in the ballpark. Bodyweight = 120–140 Bodyweight = 140–160 Bodyweight = 160–180 Bodyweight = 180–200 Bodyweight = 200–220 Bodyweight = 220–240
Carbs: 50 Carbs: 60 Carbs: 70 Carbs: 80 Carbs: 90 Carbs: 100
Protein: 25 Protein: 30 Protein: 35 Protein: 40 Protein: 45 Protein: 50
Keep a Diet Journal: So many people tell me they are eating a lot. They tell me they eat all day long and can never get bigger. After I do some math and tell them how much they need to eat in a day, we sit down and add up the total calories that they consumed that day. Without fail they come hundreds, if not thousands, of calories short. To get huge you are going to have to familiarize yourself with some basic nutrition info and get to know how many calories, carbs, fat, and protein are in the foods you eat on a regular basis. You don’t have to know the exact nutritional profile of everything you eat, but you do need to have a pretty good idea and be able to venture a reasonable guess. Keeping a diet journal will help you make progress at a much faster right because you will know immediately how many calories you are consuming and why that is or isn’t working. If it’s not working you will know why and will be able to rapidly remedy the situation.
Base Your Diet Around Natural, Organic, Whole-Food Sources. The majority of your calories should come from organic meats, eggs, nuts, legumes, fruits, and vegetables. To simplify this point, I always tell my clients that if a caveman couldn’t eat it, then you shouldn’t eat it. Avoid most packaged or boxed processed foods that most people eat and you will be on the right path. The exceptions to this rule are brown rice, quinoa, oatmeal, and whole-grain bread. All of those should be staples in your diet. Sample Diets Even though I stated that you should base your diet around natural, organic foods, this is not always the case. For the true ectomorph who can’t gain weight without consuming at least five thousand calories per day, following this rule will prove to be impossible. It just isn’t feasible to consume nothing but egg whites, chicken breasts, fruits, vegetables, and whole grains all day and end up with the amount of calories you need. If you can do it, more power to you; you’re a better man than I am. For the most part, however, people will find it difficult to get all the calories they need by eating super clean all the time. Therefore, I have to recommend eating a certain amount of junk food. There is also an inexplicable phenomenon that is associated with eating junk food. Nearly every big, strong person you will ever come across will always tell you that they are stronger when they are eating pizza and burgers on a regular basis than they are when they are eating salmon and steamed rice with veggies. The first reason for this is obvious; you’re eating more total calories. But there have been plenty of people who have experimented and even when their caloric intake was the same, their strength was still higher when they were eating more junk food. Maybe all the extra fat lubricates the joints? Nobody really knows for sure but the evidence is there. For this reason, I do advise that you loosen up a little bit when you are in extreme bulking phases and allow yourself to eat some fried chicken, mashed potatoes, and corn bread from time to time. It will allow you to push 8
heavier weights which will help you grow at a faster rate, and it will also help you consume more total calories. Oh yeah, and it makes the discipline of getting jacked a little more fun. If you are someone who can eat anything in sight and not get fat, then eating like this on a regular basis for a short 12–16 week bulking cycle would be highly recommended. I would even advise that you avoid eating many vegetables during this time. The reasoning for this is that veggies fill you up without providing many calories; therefore they’re a great diet food, but they prevent you from eating as much as you should to gain muscle. Sure, it’s not the healthiest thing in the world—but you don’t have to do it forever. Gain a few pounds, reset your metabolism and then you can work on losing the fat later. Here are two final tips I can add that will help you to consume more calories: Eat High-Glycemic Index Carbohydrates. You know how you eat Chinese food and are hungry again an hour later? That is because the white rice is a very high-GI food. It is rapidly digested and absorbed into the bloodstream. If you have trouble eating enough, focus on white rice, white potatoes, and white bread as your carb sources. Eating like this will ensure that you never feel completely full for too long and are frequently hungry. Consume Tons of Oil and Nuts. The easiest way to get more calories is to add a tablespoon or two of oil to each meal you eat. Flax, pumpkin seed, hemp, macadamia and olive oil are all good sources of unsaturated fat and will help get your calories up. Each tablespoon is 140 calories, so you can see how quickly they add up. Take two tablespoons with each meal for five total meals and you have an additional 1,400 calories in your diet. Simply mix them up at each meal and rotate through each of them on a daily basis. If you don’t feel like buying a bunch of different oils simply get a good blend like Udo’s Choice and use that several times per day. Olive oil should also be a staple in everyone’s diet. Nuts are a calorie-dense food which contain ample amounts of healthy fats. They help you get a lot of extra calories quite easily. Since it’s not possible to carry bottles of oil 9
everywhere you go, nuts can come in quite handy in helping you get the calories you need to grow. Following is a sample diet for the skinny ectomorph who can eat whatever he wants without ever gaining an ounce of bodyfat. Day One Meal 1: 4 scrambled eggs, 6 strips of bacon, 3 slices whole-grain wheat toast, 16 oz orange juice, 1 banana, 1 tbsp flax oil Meal 2: 2 turkey & cheese sandwiches on whole-grain wheat bread, 16 oz milk, 2 apples, 2 handfuls of almonds Meal 3: Cheeseburger on bun, loaded baked potatoes, tossed salad, 1 tbsp hemp seed oil Meal 4: 2 peanut butter and jelly sandwiches, 16 oz milk, 1 pear, 1 tbsp pumpkin seed oil Meal 5: 16 oz steak, 2 cups brown rice, steamed vegetables, salad with olive oil and vinegar Meal 6: Weight gain shakeâ€”16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder Day Two Meal 1: 2 pork roll, egg, and cheese sandwiches, 16 oz milk, 1 banana, 1 tbsp borage oil Meal 2: 1 cup cottage cheese with pineapple, 2 buttered, toasted cinnamon raisin bagels, 2 handfuls of almonds Meal 3: Chicken parmigiana sub, 1 slice pizza, 16 oz sport drink, 1 tbsp flax seed oil Meal 4: 2 cups yogurt, apple with peanut butter, 16 oz milk, 2 handfuls of walnuts Meal 5: 2 grilled chicken breasts, 2 cups mashed potatoes, 1 roll, salad with olive oil and vinegar, 16 oz milk Meal 6: Weight gain shakeâ€”16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder Day Three Meal 1: 4 egg western omelet with cheese, 4 slices buttered whole grain wheat bread, home fries, 16 oz orange juice Meal 2: Roast beef sub, 1 plum, 1 cup peanuts, 16 oz milk Meal 3: 5 slices pizza, 16 oz sport drink, 2 tablespoons olive oil 10
Meal 4: 2 tuna sandwiches on whole grain wheat bread, 1 apple, 16 oz milk Meal 5: Prime rib, mashed potatoes, 2 rolls, salad with olive oil and vinegar, 16 oz milk, 1 tbsp pumpkin seed oil Meal 6: Weight gain shake—16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder Day Four Meal 1: 3 fried eggs, 6 strips bacon, 2 slices whole grain wheat toast, 1 cup Cream of Wheat, 16 oz orange juice, 1 tbsp flax oil Meal 2: 2 peanut butter and honey sandwiches, 16 milk, 1 apple, 2 handfuls of walnuts Meal 3: Grilled chicken Caesar salad, 3 rolls, 16 oz sport drink Meal 4: 3 cups yogurt, 1 banana, 2 handfuls of peanuts Meal 5: 10 oz grilled salmon, 2 cups rice, 16 oz milk, 2 tbsp olive oil Meal 6: Weight gain shake—16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder Day Five Meal 1: 8 oz steak, 3 fried eggs, hash browns, 2 slices buttered rye toast, 1 cup oatmeal, 16 oz orange juice Meal 2: 2 cheeseburgers, French fries, vanilla milk shake Meal 3: Steak taco salad, 16 oz sport drink, 2 handfuls almonds Meal 4: 2 tuna sandwiches on whole grain wheat bread, 2 string cheese, 1 orange, 2 handfuls of walnuts Meal 5: Turkey, mashed potatoes, carrots, salad with olive oil and vinegar, 16 oz milk Meal 5: Weight gain shake—16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder Day Six Meal 1: 2 ham, egg, and cheese bagels, 16 oz orange juice, 2 tbsp flax seed oil Meal 2: Turkey burger with cheese on bun, 1 cup yogurt, 1 banana, 16 oz milk, 2 handfuls of walnuts Meal 3: 2 grilled cheese sandwiches, 1 apple, 2 handfuls of walnuts Meal 4: 4 meatballs, ½ pound pasta, salad with olive oil Meal 5: 1 cup cottage cheese with pineapple, 2 handfuls mixed nuts
Meal 6: Weight gain shake—16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder Day Seven Meal 1: 3 egg, ham and cheese omelet, 2 slices whole grain wheat toast, 3 pancakes with syrup, 1 tbsp hemp oil Meal 2: 2 bagels with peanut butter, 16 oz milk, 1 apple, 2 tbsp olive oil Meal 3: 4 slices pepperoni pizza, 16 oz sport drink Meal 4: 2 tuna sandwiches on whole grain wheat bread, 1 pear, 3 cups grapes, 2 tbsp borage oil Meal 5: Barbecued ribs, corn bread, 2 cups mashed potatoes, salad, 16 oz milk Meal 6: Weight gain shake—16 oz. whole milk, 1 cup ice cream, 1 banana, 1 tbsp peanut butter, 1 tbsp macadamia nut oil, weight gain powder Following those dietary guidelines will work wonders for hard gainers and allow them to pack on unbelievable amounts of size in a relatively short time frame. However, after months and especially even years of training and gaining, most people will incur a metabolic slow down. Your metabolism will not always run like it did when you were young and skinny and eventually you will have to get a bit smarter about your food choices. While most hard gainers can eat anything and get away with it, there will come a time when you need to clean it up. When I first started packing on serious amounts of muscle, I was on the “see food diet,” and ate everything I could get my hands on. It didn’t matter what it was or what the nutritional profile was. As long as it was within arms reach I would eat it. And, of course, I got bigger. I got a lot bigger. A few years later, however, this dietary approach started to lead to fat gain and I had to change my ways. I researched everything I could about nutrition and eventually learned the principles I am going to share with you now. Aside from the hard gainer who is always lean there are two other types of people trying to gain size. One is the in between kind of guy who can get fat if he goes too far overboard but for the most part, as long as his diet is okay, he will gain more muscle than fat and stay in decent shape. In my early 20s, I went from a skinny hard gainer to this kind of guy. I couldn’t eat pizza and ice cream sundaes anymore and expect to get bigger without getting fatter. So I tightened up my diet and continued to get bigger while adding minimal amounts of fat. The key here is to make smarter, 12
healthier food choices while still consuming an ample amount of calories. Below is a sample diet for this body type. Sample Diet Meal 1: 5 egg whites, 2 yolks, 1 bowl oatmeal, ¼ cup raisins Meal 2: 2 scoops protein powder, 16 oz skim milk, 1 banana, 1 bagel Meal 3: Grilled chicken sandwich, 1 cup brown rice, 8 oz skim milk, 1 apple Meal 4: 1 cup cottage cheese, 1 cup crushed pineapple, 1 handful walnuts Meal 5: Post workout shake Meal 6: 16 oz steak, 2 cups white rice*, mixed salad, steamed vegetables Meal: 5-egg ham and cheese omelet *White rice is eaten during the post workout period because it is a high glycemic index carb and is perfect for rapidly refilling glycogen stores and speeding up the recovery process. As you can see we have eliminated some of the more fattening foods and focused on healthier choices. Skim milk replaces whole milk and fat intake in general is lowered. Also the source of carbohydrates starts to shift to healthier options such as fruits and vegetables, oatmeal, brown rice and sweet potatoes. This kind of diet will be perfect for the hardgainer who has gained twenty to thirty pounds already and is now ready to move on to the next phase of his training. After initially gaining huge amounts of weight, the initial gains of huge amounts of weight it will be impossible to sustain that rate of muscle building forever. If you continue to eat the same way, you will inevitably get fat. That is why I recommend that after you have packed on your first 20–40 pounds and size gains start slowing down and you start seeing your body fat levels rise, you switch to a diet like the one outlined above. The second type of diet I will detail is for those people who fight to stay lean. These types can look at a piece of cake and get fatter. Unfortunately, eating like this is nowhere near as fun as it is eating like a skinny hard gainer on a “see food diet.” But that’s just the way things go sometimes. The rules and guidelines for this type of eating are a lot more severe. Below is a list of the most important ones. • Do not mix large amounts of carbohydrates and fats in the same meal, especially sugar and saturated fat; that combo should be avoided at all costs. • Focus on low-fat, healthy sources of protein. 13
• Eat all of your carbohydrates at breakfast and during the post workout period. • The majority of your carbs should come from vegetables, sweet potatoes, oatmeal and some fruits. Below is a sample diet for this type. Meal 1: 10 egg whites, 3 yolks, 1 bowl oatmeal, ½ cup raspberries, 1 apple Meal 2: 3 scoops protein powder, 16 oz water, 1 tablespoon flax oil, 1 cup raw broccoli Meal 3: 3 grilled chicken breasts, mixed salad, steamed vegetables Meal 4: 1 cup 1% fat cottage cheese, 1 handful walnuts, 1 cup carrots Meal 5: Post-workout shake Meal 6: 99% lean 10 oz turkey burger, 2 cups white rice, mixed salad with veggies and fruit Meal 7: 4 hard boiled egg whites, 2 yolks, 1 apple As you can see, it’s not as much fun as eating hot dogs and milkshakes but it serves its purpose. If you want to stay lean and continue to get bigger, this is the type of diet you will want to follow.
Advanced Nutrition The nutritional information in the previous section is great for beginners and intermediates and those who may not have the discipline to stick with more rigid dietary approaches. However, once you get past that stage and simple dietary practices no longer work as efficiently or you decide that you really want to take your dedication to the next level, there are some big changes that you will have to make. Enter carb cycling or carb rotation; the secret to building the body you always dreamed of. Carb cycling allows you to build muscle while maintaining or even, in some cases, losing body-fat! It also allows you to lose body-fat while maintaining or, in some cases, gaining muscle mass! It is truly an innovative plan and a secret weapon of many athletes possessing world class physiques. Before we get into carb cycling and how to do it, let’s briefly discuss the need for it and why it is so effective. When you eat carbohydrates your body increases the release of the hormone, insulin. Insulin is the most anabolic hormone in the body. No other hormone is responsible for packing on more muscle tissue than insulin. So, for this reason, eating a lot of carbs is necessary if you want to build huge amounts of muscle. The problem is that insulin is also the hormone that causes the greatest fat accumulation. It’s great to build a ton of muscle but not if we are putting on an equal amount of body-fat. So what is the solution? The solution to this problem comes in the form of proper carb cycling. When it comes to gaining weight, the most basic concept that you need to remember is that you have to eat more calories than you burn. And when you want to lose weight you have to consume fewer calories than you expend. It’s a very simple case of calories in versus calories out. But…it’s not really that simple. What you eat and when you eat it is just as important as how much you eat. While insulin is highly anabolic and it seems like it would be a good idea to just eat tons of carbs all the time, this is actually not the case. Once your glycogen stores are 15
completely filled from eating an adequate amount of carbs, any additional carbs will be stored as body-fat. So you can’t simply eat lots of carbs all day, every day in the hopes of getting bigger. You will inevitably get fatter before you know it. This is why you need to cycle your carbohydrate intake on a daily and weekly basis. LOSING BODY-FAT To lose body-fat everyone knows by now that you have to reduce carbohydrates to some extent. Many approaches have been used from moderate carb approaches like The Zone Diet to extreme low carb approaches like the Atkins Diet. These diets are fine and dandy for the average person who doesn’t really care about maintaining or building muscle mass while dieting but for the rest of us, these plans just don’t cut it. Without getting into any overly complicated scientific explanations, let me briefly explain what happens when you reduce carbohydrates for too long. When you restrict carbohydrates and overall calories for any significant length of time your thyroid levels will down regulate causing an overall slow down in your metabolism. This means you will stop burning fat and may even begin to store it because your body senses that you are in some kind of starvation mode and wants to be prepared for the worst. Not only that but you will go into a catabolic state which means you will be losing muscle. How long does it take for this dreaded scenario to kick in? JUST THREE TO FOUR DAYS! That’s right, after only three to four days of low carbohydrate dieting your body can start storing body-fat and eating away muscle tissue. If you do everything perfectly this could be extended to five days. But eventually you will take a turn for the worst and this is obviously a situation which should be avoided at all costs. The way around this is through effective carb cycling. With most fat loss clients who want to maintain or even try to build muscle, I recommend three to five days of restricted carbohydrate intake followed by one high carb day. The amounts vary based on body-fat levels, how much fat they want to lose and how quickly they want to lose it and how much muscle mass they have. If a client needs to lose a great deal of body-fat while maintaining muscle mass, we will start with four days of very low carbs followed by a high carb day. The low carb days would consist of nothing but 16
lean protein, mostly green vegetables and an adequate amount of healthy fats such as olive oil and avocadoes. Carb amounts in this case will usually be about 30-50 grams per day. On the high carb day this amount will go up to 200-400 grams and will come in the form of oatmeal, brown rice and sweet potatoes. A sample diet for a 180 man with 20% body-fat who needs to lose a ton of fat in a hurry can be found below. Low Carb Day Meal 1- 3 egg whites, 4 whole eggs, 1 cup steamed green beans Meal 2- 2 scoops protein powder blended in water with 1 teaspoon fiber powder and 2 tablespoons flax oil Meal 3- Grilled chicken breast over spinach salad with olive oil and vinegar Meal 4- 1 cup fat free cottage cheese, 1 raw bell pepper, ½ cup raw almonds Meal 5- Grilled salmon over mixed field greens salad with olive oil and vinegar Meal 6- ½ cup raw cashews Total Carbs- 50 grams As you can see, the only carbohydrates come from vegetable sources and the overall carb amounts are very low. We do this for four straight days before having a higher carb day which will include some starches and one or two servings of fruit. If you really need to get lean in a hurry you can use five low carb days followed by one high carb day. This approach is best for extreme fat loss or can be used for a month to kick off a long cycle of fat loss dieting. An example of the higher carb day is below. High Carb Day Meal 1- 6 egg whites, 2 yolks, 1 cup oatmeal Meal 2- 2 scoops protein powder blended with 1 cup mixed berries, ½ cup organic plain yogurt Meal 3- 1 can of tuna in water, ½ cup brown rice with black beans Meal 4- 1 cup fat free cottage cheese, 1 baked sweet potato Meal 5- Grilled chicken breast, 1 cup steamed green beans, 1 teaspoon olive oil Meal 6- 1 cup raw cashews Total Carbs- 200 grams When we are dealing with someone who is not as fat (12-15% body-fat), does not need to drop weight as rapidly and is more interested in maintaining muscle mass 17
while dieting, we will stick with a carb amount of .8 grams per pound of bodyweight. This amount will leave you with more energy for your workouts and will help prevent muscle loss a little bit better. On the high carb day we will double this amount and use 1.6 grams of carbs per pound of bodyweight. A sample low and high carb day for a 180 pound man with 15% body-fat can be found below. Low Carb Day- .8 grams of carbs per pound of bodyweight Meal 1- 6 egg whites, 2 yolks, 1 cup oatmeal Meal 2- 2 scoops protein powder blended with 1 cup mixed berries, ½ cup yogurt Meal 3- grilled chicken breast, 1 cup steamed green beans, 1 small sweet potato Meal 4- 1 cup fat free cottage cheese, 1 handful walnuts Meal 5- grilled salmon, mixed field greens salad with olive oil and vinegar Meal 6- 2 scoops protein powder in water, 1 tablespoon flax oil Total Carbohydrates- 136 grams High Carb Day- 1.6 grams of carbs per pound of bodyweight Meal 1- 6 egg whites, 2 yolks, 1 cup oatmeal, 1 cup mixed berries Meal 2- 2 scoops protein powder in water, 1 large sweet potato Meal 3- Grilled chicken breast, 1 large bell pepper, 1 cup quinoa Meal 4- Grilled swordfish, 1 large baked potato, ½ cup steamed vegetables Meal 5- 2 scoops protein powder mixed with 1 cup oatmeal and 1 tablespoon of natural peanut butter Meal 6- 1 cup fat free cottage cheese, 1 tablespoon flax oil Total Carbohydrates- 272 grams As I previously mentioned, the basic plan is three to five days of low carbs followed by one high carb day. How do you know what is right for you; three, four or five days? This is an answer I really can’t give you. You need to experiment with this and see what works best for you. If you are worried about losing muscle, or seem to lose muscle easily then stick with three days. If you really want to accelerate your fat loss then give five days a try.
BUILDING MUSCLE To use carb cycling effectively for the purpose of building muscle while maintaining or even decreasing body-fat you need to do some strategic planning. The basic plan calls for an equal amount of low carb days as high carb days. If you tolerate carbs fairly well and can eat a lot of them without getting fat then you may choose to have four high carb days and three low carb days. If you are on the other end of the scale and do not tolerate carbs quite as well then you should opt for for three high carb days and four low carb days. You can even throw in a medium carb day as well. Ideally, your high carb days should fall on your hardest training days. So if you train three days per week with weights, then you should have high carbs on those days and low to medium carbs on your off days. If you only train three days per week but want to try to have four high carb days then just throw another one in on a Saturday or Sunday to make your weekend a little bit more enjoyable. So your hard training days will be high carbs, medium training days or days where you just do cardio could be medium or low carb days and non training days will be low carb days. This is carb cycling in its simplest form. For high carb days we use 2-2.5 grams of carbs per pound of bodyweight. For medium carb days we use 1.25-1.75 grams of carbs per pound of bodyweight. And low carb days should be .5-1.0 grams per pound of bodyweight. Below are samples of high, medium and low carb days for a 200 pound man: High Carb Day- 500 Grams Meal 1- 6 egg whites, 1 yolk, 1 cup oatmeal with 1 banana & ½ cup blueberries Meal 2- 2 scoops of protein powder, 1 cup Cream of Wheat with 1 banana & ½ cup raspberries Meal 3- Grilled chicken breast, 2 baked potatoes Meal 4- Post workout carb & protein shake Meal 5- 1 can tuna, 2 cups rice with ½ cup black beans Meal 6- Grilled salmon, whole grain pasta, grilled vegetables 19
Medium Carb Day- 275 Grams Meal 1- 2 scoops protein powder, 1 cup oatmeal with ½ cup mixed berries Meal 2- 6 egg whites, 2 yolks, 2 pieces whole grain toast, 1 orange Meal 3- 1 can of tuna, 1 cup of rice with ½ cup kidney beans Meal 4- 1 cup fat free cottage cheese, 1 cup oatmeal Meal 5- Grilled chicken breast, 1 baked sweet potato, 1 cup green beans Meal 6- Grilled shrimp over mixed greens salad Low Carb Day- 100 Grams Meal 1- 6 egg whites, 2 yolks, 2 pieces whole grain toast Meal 2- 2 scoops protein powder, ½ cup oatmeal Meal 3- Grilled chicken breast, steamed vegetables Meal 4- 1 cup fat free cottage cheese, 1 cup steamed vegetables Meal 5- 2 scoops protein powder, 1 tablespoon natural peanut butter Meal 6- 6oz. 93% lean ground beef, spinach salad with chopped vegetables As you can see, carb cycling requires some discipline and planning but is really quite simple once you get the hang of it. It is truly the most effective way to eat for building muscle and losing fat once you are beyond the beginner stages of training and dieting.
Questions & Answers Question: I want to lose fat and build muscle. I am currently 170 pounds and 20% body-fat. I would like to get to 190 at 10% body-fat. Can I achieve these goals simultaneously or should I do one first and then the other? If so which goal should I tackle first? Answer: Yes, it is possible to lose body-fat and build muscle at the same time. However, you will really be compromising both goals to some extent. You are better off picking one goal and focusing on that until you achieve it. In your case you should get leaner first. The body is much more anabolic when you are leaner. Not only that, but your insulin sensitivity is higher when you are leaner. What that means is that you can eat more calories, and especially carbohydrates, without fear of them turning to fat. When you are under 15% body-fat a greater percentage of excess calories will be used to build muscle. When you are over 15% body-fat a greater percentage of excess calories will be stored as fat. So overeating for a lean person can result in muscle gain while overeating for a fat person will result in fat gain. For this reason you should always be under 15% body-fat when you go on a true mass building phase. Question: What are the negatives of eating too little fat? Do I need a certain amount for muscle growth? Answer: If you want to get bigger and leaner then you need at least 20% of your total calories to come from good sources of fat like nuts, avocadoes and olive oil. If you donâ€™t consume enough fat your testosterone levels will plummet, making muscle building a very difficult process. If you are trying to get lean on an extremely low fat diet, chances are you are going to encounter a lot of frustration. Low fat requires high carbs. If you try to lose fat on that type of diet it will be difficult and probably painstakingly slow, if it works at all. If you try to keep your dietary fat low and also lower your carbohydrates you will force the body into a catabolic state where you are only losing muscle but holding onto body-fat. Your thyroid will shut down and fat loss will become impossible. Aside from all that, low 21
dietary fat levels can also make your joints hurt, cause depression and negatively affect concentration. I truly believe that everyone, regardless of their goals, should supplement with a high quality, pharmaceutical grade fish oil. Six to twelve grams a day should be the norm for anyone concerned with getting in better shape and being healthy. Certain good fats are considered â€œessential,â€? meaning that our bodies can not make them on our own and we rely on our diet to obtain them. Without them we will not be able to exist. Fish oil falls into the essential fats category. Besides the endless array of health benefits they provide, fish oil can also improve strength, reduce inflammation, speed up recovery, and improve oxygen delivery to the cells during intense training. Question: I notice that you recommend eating cottage cheese. The problem is that there is no way I can choke that stuff down. Are there any ways to make it taste better? Answer: You are not alone in your hatred for cottage cheese. The first thing you want to do is try to find whipped cottage cheese. It is far more palpable than regular cottage cheese and is nowhere near as chunky. The easiest way to make cottage cheese taste better is to sprinkle cinnamon and some stevia (a natural sweetener) on it and mix it up. This makes a world of difference. Another great option is to mix some vanilla protein powder in with your cottage cheese for a cheesecake-like treat. . Question: I love drinking milk and it always helps me gain size. But now that I am a little older, I find that drinking too much milk makes me fat and bloated. Is there any substitute I can use? Answer: Yes, there is a great product called Carb Countdown which is milk with the carbs removed. I highly recommend it. You can also get lactose free milk, but please note that some people just do not do well with dairy products and you may be one of these people. Your best bet then is to avoid it altogether.
Question: I am super skinny and can eat whatever I want without getting fat. Besides eating a ton of food all day is there anything else I should do, like eat during the middle of the night or something? Answer: Every night you should make a high-calorie weight-gain shake and drink it before you go to sleep (if this causes you to have difficulty sleeping, push it an hour or so back from your bed time). I recommend this recipe: 16 oz whole chocolate milk, 1 banana, 1 tbsp peanut butter, 3 tbsp malted milk powder, and ½ a cup or more of your favorite ice cream. This is obviously not recommended for those who have trouble staying lean or already have high levels of body fat. This will help keep you in an anabolic state for the first few hours of sleep. Nevertheless, after a few hours, your body will slowly convert back into a catabolic state. Those who are truly dedicated could wake up in the middle of the night and eat, or consume another protein shake. This is a double-edged sword, however, because many people will have trouble getting back to sleep after doing this. I tried this myself for a few weeks and just couldn’t get back to sleep. The trade off just wasn’t worth it so I stopped. I was actually getting weaker and smaller because I was losing so much sleep. My brother, on the other hand, did this and experienced great results, packing on tons of size in a short period. If it works for you and doesn’t interfere with your sleep, I would recommend you do it. Question: Is it true that eating too much fruit will make me fat? Answer: This is a myth which I truly despise because it is basically telling us to avoid one of the healthiest things on planet earth; the consumption of fruit. If you eat a large amount of fruit at every meal, seven days a week, then you will probably get fat. But as long as you eat fruit in moderation (1-2 servings per day) you will not get fat. Question: If I am really strict about my diet and very serious about getting in mind blowing shape, how often can I have a cheat meal? Answer: You could have one cheat meal per week, that’s it. A cheat meal is a great reward and mental break from strict dieting. It makes the process of eating clean all weak a little bit easier if you know you get to eat a pizza and ice cream sundae on Saturday night.
Question: Is fruit juice okay to drink? Answer: No, juice will make you fat and should be avoided at all costs. Fruit juice is loaded with fructose. Fructose can only be broken down in the liver and the liver can only store a very small amount of glycogen. The rest will be converted to bodyfat. For this reason you should stay away from juice. The only thing you should drink is water, green tea and skim milk on occasion. Question: What is your opinion of extremely low carb, ketogenic diets for fat loss? What about cyclic ketogenic diets for mass gain? Answer: For fat loss they can be very effective as long as you remember to adhere to a few guidelines. First of all, if you are going to go the extremely low carb route you have to remember that you must drastically increase your intake of healthy fats. Good fat sources should make up somewhere between 50 and 60 percent of your total calories. Also, you should have a high carb day at least once per week or at the very least, a huge cheat meal to partially refill glycogen stores. This will help to prevent some of the muscle loss that very low carb diets cause. As far as using a cyclic ketogenic diet for mass gain goes, I do not recommend this approach at all. To gain size and train hard, you need an adequate supply of carbohydrates. On a very low carb diet you simply can not build muscle and gain strength optimally. Question: What is quinoa? Answer: Quinoa is one of the best grains you can eat; probably the best. It is also a personal favorite of mine. It is high in fiber, extremely low on the glycemic index, lacks gluten for those with allergy problems and is actually a complete protein. It is great as a side dish to meat or chicken or even just eaten on its own. I believe everyone should eat quinoa on a regular basis. Question: Is it okay to use the same protein powder forever? Answer: No, you should rotate protein powders so that your body does not develop an allergy to any one particular blend. Simply use one can until itâ€™s finished and then switch to another brand. 24
Question: How important is it to write down what I eat and keep an eating journal? Answer: If you want to get the best results possible and really know exactly what you are doing and what’s working and what’s not, you need to write down what you are eating. I was dieting recently and didn’t write down anything that I ate. After two weeks I had barely lost a pound and couldn’t figure out why. It was because I was being lazy and not writing it down or calculating it. When I finally did I realized that I was eating nearly a thousand calories a day more than I thought I was! You need to keep detailed records so that you know exactly what you are eating and so that you know what works and what doesn’t. Question: What are some good homemade post workout shake combos? Answer: My favorite is 16 ounces of organic chocolate milk with a scoop of natural, unflavored whey protein. You could also drink a sports drink mixed with a scoop of whey protein. Question: I am allergic to gluten? Can I still eat oatmeal? Answer: Only you can know for sure but the type of gluten found in oatmeal isn’t usually high on the offender list for triggering allergy symptoms. Start with a small bowl of oats and see how you do. Most people with gluten allergies can tolerate oatmeal. Question: How much protein can I take in at once? I have heard that any more than 30 grams or so in a sitting will be stored as fat. Is this true? Answer: No, this is an old myth. Everyone has eaten more than thirty grams at one sitting at least once in their lives and lived to tell about it. How much you can take in at one sitting really depends on your bodyweight and how much muscle you have. If you weigh 250 pounds then you definitely need to eat more than 30 grams at one sitting. A good rule of thumb is to simply take the number of grams of protein you need each day (one gram per pound of bodyweight) and divide it into five or six separate meals. Whether this comes out to be thirty grams or sixty, it doesn’t matter; you will have no problem digesting and absorbing it.
Question: I thought sucralose was supposed to be the healthiest of all artificial sweeteners but I notice that you don’t recommend it. What is the problem with sucralose? Answer: Sucralose was discovered accidentally in London in 1975 when a graduate student and his advisor were trying to create a new insecticide. Somehow they ended up tasting it, for reasons I will never understand, and discovered that it was sweet. That should be all you need to hear right there. There is plenty of evidence to show that sucralose is potentially harmful and there are no studies whatsoever to show that it is safe. Question: When using carb cycling, what is the maximum amount of high carb days you recommend for mass building? Answer: Four days is usually more than enough for most people. You will not be lifting more than four days per week so having more high carb days than this will be a waste of time and will lead to fat gain. By limiting your high carb days to three or four per week you can build muscle while maintaining or even decreasing body-fat. If you simply load up on carbs everyday (and are beyond the beginner stage) you will inevitably get fat. Question: What are some good choices for quick food when on the road or traveling? Answer: You should always carry some raw, unsalted cashews or almonds with you for some quick calories and a good source of fat. Be sure to get the plain ones and not the cocktail nuts which are loaded with harmful and fattening ingredients. It is also a good idea to carry a jug of protein powder in your car. That way if you ever get into a situation where you can’t get to food you can always mix up a shake with some water or skim milk and have a handful of nuts with it to make it a complete meal. Even if you don’t have a shaker bottle you can still have a protein shake the hardcore way. Although it’s not the most enjoyable experience, it works in a bind. Simply scoop the protein powder directly into your mouth and immediately follow it with a mouthful of water. Swish it around like mouthwash and “blend” the shake in your mouth. 26
Another good option for eating when traveling is to carry some protein bars with you. Most protein bars are pure garbage but there are a few that are half decent. The one I recommend is the Greens Plus Protein bar. It has all natural ingredients and no junk, plus 20 grams of protein. Ostrich jerky is another great high protein, low fat snack that you can bring with you on the road. Each stick contains 14 grams of protein and less than two grams of fat. If you are going on a long flight or road trip I recommend packing nuts, protein bars, ostrich jerky, a couple pieces of fruit and plenty of water. Question: How many calories from fat should I consume on a regular basis? What percentage of my calories should fat come from, in other words? Answer: This depends on what your goals are. The percentage of calories from fat is directly related to the percentage of calories from carbs. If you are eating high carbs then you have to have low levels of fat and moderate levels of protein. If your carbs are low, then you have to make up the extra calories with extra fat and a higher protein intake. The leaner you are, the more carbs you can tolerate in your diet. The fatter you are, the less carbs you can tolerate in your diet. If you are trying to get lean, carbs should account for no more than 40% of your total calories and good fats should make up 20-30% of your total calories. If you are trying to get big you should be consuming at least 50% of your calories in the form of carbohydrates and therefore keeping your fat intake lower; probably between 10 and 20 percent. If you are trying to maintain or simultaneously lose fat and build muscle, then your carbs and fats should always be at moderate levels; never too high, never too low.
If you follow my carb cycling rotations some days will be high carb/ low fat days, some days will be moderate carb/ moderate fat days and some will be low carb/ high fat days. Below are the percentages for each day: High Carb/ Low Fat Days Carbs- 70% Protein- 20% Fat- 10% Medium Carb/ Medium Fat Days Carbs- 40% Protein- 40% Fat- 20% Low Carb/ High Fat Days Carbs- 20% Protein- 40-50% Fat- 30-40% Question: Are there any negatives to using protein powder? Answer: The negatives to using protein powder are firstly that you can develop an allergy to them if you don’t rotate them frequently. The second problem is that protein shakes are easily digested so therefore you don’t burn as many calories as you normally do through the simple act of digestion. This can make it harder to stay lean while bulking up and can make it very hard to get lean while dieting. On top of all that, protein powder is man made and chemically engineered. It is not real food and lacks the benefits of real food. I have no problem with people using protein shakes for convenience once or twice a day but more than that is not an option I would consider. Question: When I’m trying to get bigger is there anything bad about only eating twice a day if I eat a ton at those times? Answer: Yes, this is a horrible option. Let’s say that you need 3,000 calories per day to grow. You are now going to split that up into two 1,500 calorie meals. That is way 28
too much for anyone to be able to properly digest in one meal and will lead to tremendous fat gain. Even if you spaced these meals evenly that would mean that you are going twelve straight hours without food. When you go longer than three to four hours without eating your body becomes catabolic, meaning you start to break down muscle tissue and store body-fat. If your schedule truly only allows you to eat two solid meals per day I would eat big at both of those meals and supplement with two shakes that preferably contain an ample amount of protein, carbs, fiber and healthy fats. In a case like this, a third shake per day would be permissible if it is truly your only option. However, seeing that by law employers are required to give you two 15 minute breaks and one 30 minute break in an eight hour work day, there is really no excuse to only eat twice per day. In fifteen minutes you can easily consume a can of tuna and a baked potato or a turkey sandwich and an apple or a shake and some nuts. If you know this is the situation you need to plan ahead and pack your meals which can be consumed in 15 minutes or less; itâ€™s really that simple. It all depends on how bad you want it. Question: Are fat burning pills healthy? If so, what do you recommend? Answer: Healthy would be the wrong word; vegetables are healthy. A more appropriate question would be are they dangerous. In the past, most fat burning pills, or thermogenics as they are known, contained caffeine and ephedrine. Since ephedrine is no longer available over the counter, many fat burners have come up with replacement ingredients. Some work, some donâ€™t. Personally I donâ€™t recommend any fat burners on a regular basis. People need to learn how to eat properly and get lean through hard work and diet. The only time I would recommend taking some kind of fat burner is during the last few weeks of a diet phase when you have already gotten below 10% body-fat. If you use fat burners for an excessive amount of time you will inevitably become immune to them due to the fact that your adrenal glands will be get burnt out. Adrenal fatigue is a serious problem and is difficult to bounce back from. For this reason I strongly urge you to use fat burners no more than once or twice a year for a period of only 3-4 weeks. 29
Question: Is it true that it is not good to eat after 7pm, especially carbs since it will supposedly turn to fat? Answer: Your insulin sensitivity is lower than in the evening; this is a fact. That means that carbs eaten at this time are, indeed, more likely to be stored as fat. However, that does not mean that protein and fat consumed in the evening hours will be stored as bodyfat; that is simply not the case. There is no problem whatsoever with eating right up until bed time as long as it is protein and fat and not carbs. The only exception to this rule would be if you train or play some kind of sport in the evening. In that case your glycogen storage capacity will increase your ability to tolerate carbs will be much higher. Question: What is the least fattening alcohol to consume during an all night booze fest? Answer: Vodka is your best bet; either straight or with club soda. You are already doing enough damage by drinking all night so the last thing you want to do is throw in a bunch of unnecessary carbs on top of that by drinking beer all night. Question: How important a role do vitamins and minerals play in ones training? Answer: Not much of a role at all. If you are deficient in any vitamin or mineral it could lead to some problems but the fact of the matter is that very few Americans have any kind of vitamin or mineral deficiency whatsoever. Supplementing with vitamin C when you are sick is a good idea. Taking some extra B vitamins during high stress periods might also be a good idea. And taking some extra magnesium during the summer or any time when you are sweating a lot will help prevent a loss in performance. But beyond that you neednâ€™t really be overly concerned about taking tons of extra vitamins and minerals or worrying about if you have a deficiency in anything. Chances are very good that you donâ€™t. 30
Question: What should I be eating and what should I avoid eating to help lower my cholesterol levels? Answer: You should be eating as much fiber as possible and you should avoid saturated fats. A lot of green vegetables and oatmeal should be staples in your diet and your protein sources should include chicken, turkey, fish, egg whites, cottage cheese and protein powder. Stay away from saturated fats like red meat, cold cuts, cheese, whole milk products and any kind of junk food. Of critical importance is that you supplement with fish oil. Fish oil has been proven in study after study to improve cholesterol profiles and thus should be a staple in your diet. Question: What should I eat before training and how long? Answer: You should follow your normal diet, whatever that may be, and eat a moderate sized meal about 2-2 Â˝ hours before training. If you are on a low carb diet then you will want to eat some protein such as meat, chicken, fish or eggs with a serving of raw or steamed vegetables and some good fats. If you are on a mixed diet you may opt for some egg whites and oatmeal or grilled chicken and a sweet potato. This will be your pre-pre workout meal and then 15-30 minutes before training you should have a fast acting protein and carb drink. Question: I am diabetic and have to be careful about having too many carbs or sugars. Can I still gain muscle eating like this? Answer: Yes, you can definitely gain muscle on a diet like this. Protein is what builds muscle; optimal levels of carbs or fats are what ensure that enough protein gets utilized for the muscle building process. In your case, I would recommend that you consume slow burning complex carbs such as oatmeal and sweet potatoes in the early morning hours and around the time of your workout. You could even get away with a small pre and post workout drink consisting of some simple carbs. Aside from that I would limit your carb consumption to vegetables and a serving or two per day of fibrous fruits. A diet consisting of 40% protein, 30% fat and 30% carbs would work quite well for you. Be sure to keep your calories up and train hard and you shouldnâ€™t have a hard time putting on size. 31
Question: When I’m on the run, how can I get more carbs in my shakes if I don’t have access to a blender to mix in fruit or oatmeal or anything like that? Answer: Mix a scoop or two of protein powder with rice milk and you’re good to go. This will jack up your carbs in no time. Question: I am a very strict and regimented person who likes a very simple meal plan I can follow on a daily basis. If you could give me just one meal combo to eat five or six times per day to gain as much size as possible, what would it be? Answer: Lean steak or chicken and 1-2 cups of rice every two hours. Question: Is it good to eat lots of salads if I want to get lean? Answer: Lettuce, spinach, cucumbers, tomatoes, peppers, onions, and other vegetables normally found in salads are great. If you add some lean protein to the salad like a piece of fish, steak or chicken, you have another great ingredient. The problem comes when we get to the dressing. Most people don’t realize how much dressing they are using even if they are using the best option possible which is olive oil and vinegar. One tablespoon of olive oil is 14 grams of fat and 130 calories. Most people, without even thinking, pour at least three tablespoons worth of oil on their salads. That’s 390 calories. Add that to the meat or fish and the protein in the salad and you have quite a few calories. Now, if you throw some extra cheese on top of all that like a lot of people do, you have a salad that has more calories than a double cheeseburger. This is not a healthy, fat loss meal by any stretch of the imagination. If you are going to eat salads with some protein, and you should, you need to be sure to measure the amount of oil you are using and limit your use of other toppings such as cheese. Question: Is it bad for you to eat too many eggs? Answer: No, this is an old myth. The fat in eggs is mostly unsaturated and will not raise your cholesterol. Question: I have heard that saturated fat in the diet is great for increasing testosterone production. Is this true? Answer: This myth has been around for years and I honestly don’t buy into it. Saturated fat is not good for you; bottom line. Yes, you need an adequate supply of dietary fat to have optimal levels of testosterone but I would focus on healthy fats like 32
olive oil and fish oil. That is a far smarter approach than living on heavy cream and bologna in hopes of sky rocketing your testosterone levels. Hereâ€™s another interesting tidbit that most men will be interested in knowing. Doctors recommend that erection enhancing medications such as Cialis be taken with very low levels of dietary fat in order to enhance the performance of the drugs (not that I would know or anything, I have only read). This means that having high levels of fat circulating through your blood stream is having some kind of negative effect on your ability to get wood. I donâ€™t know about you, but thatâ€™s enough to steer me clear of saturated fat as often as possible.
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Jason Ferruggia :The Renegade Diet Free PDF,The Renegade Diet Free Download,The Renegade Diet Free EBook,The Renegade Diet Diet,The Renegade...
Published on Feb 8, 2018
Jason Ferruggia :The Renegade Diet Free PDF,The Renegade Diet Free Download,The Renegade Diet Free EBook,The Renegade Diet Diet,The Renegade...