Brink's Body Building Revealed

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Acknowledgements
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Acknowledgements
Brinks Bodybuilding Revealed
by Will Brink
With great appreciation for additional content and proofreading to: Evan R. Peck M.D. Elissa Lowe Typesetting & Graphic Elements by Elissa Lowe E-book Reports & Cover Art by Vaughan Davidson With thanks to Charles Poliquin for: Individualization of Mass Gaining Programs. Published By Internet Publications Group
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Testimonials and Feedback
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Testimonials and Feedback

We are always looking for ways to give our members what they want and feedback is the best way we can learn from you. If you have enjoyed BBR and feel that the e-book and Members Area have been useful tools, then we and the hard-working moderators would love to hear a testimonial from you, however brief.
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How To Read A PDF
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How To Read A PDF

Brinks Bodybuilding Revealed is published in Portable Document Format (PDF). PDF files are a platform-independent document viewing format created by Adobe. PDF files are viewed using either Adobe Acrobat, or Acrobat Reader. This PDF file has been optimized for viewing in Acrobat 5.0 and up. Typically, any viewing difficulties can be resolved by upgrading your software: the Acrobat Reader software is FREE, and available for download directly from Adobe. Download the latest version of the FREE Acrobat Viewer:
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The e-book can be read: a) front to back, on a page-by-page basis; or b) by jumping to the topic of your choice. There are bookmarks and internal links throughout the book, that will enable you to move from section to section, in any order. The following pages illustrate the different ways to navigate this e-book, and explain how to use the bookmarks to locate different sections.
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How To Read A PDF
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How To Navigate a PDF Document

Use the - or + buttons to change the magnication.
Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Chapter 2: Constructing Your Musc Chapter 3: Getting Organized Chapter 4: Completing The Picture Chapter 5: Supplements Chapter 6: Training Chapter 7: Cardio/HIIT Bonus Reports: Individualization of Triple Training Reports Brinks Hybrid Training System The BBR Members Area Index Appendix A/B
C. Each entry in the Table Of Contents is linked to the corresponding section in the e-book. Click on a link to jump to that section of the book.
A. Use the Bookmarks to jump to different sections of the e-book. Bookmarks with a + sign are nested- click on the + sign to expand the bookmark and see the sub-sections within each one.
B. Use the arrows at the bottom of the screen to ip through consecutive pages. If you know the page number youre looking for, you can also put the page number in the box, and press Enter .
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How To Read A PDF
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Using The Bookmarks

About Bookmarks: Many of the bookmarks are nested - there are topic headings embedded within them. If you see a bookmark with a + sign, that means there are subheadings to view. Clicking on the + will expand the bookmark to reveal the subheadings, as illustrated below. Clicking on the - sign will nest the bookmarks again.
Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Chapter 2: Constructing Your Musc Chapter 3: Getting Organized Chapter 4: Completing The Picture Chapter 5: Supplements Chapter 6: Training Chapter 7: Cardio/HIIT Bonus Reports: Individualization of Triple Training Reports Brinks Hybrid Training System The BBR Members Area Index Appendix A/B
Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Nutrition: You Are What You Eat Macronutrient Basics: Protein Good Protein Sources & Source Macronutrient Basics: Fats Good Fat Sources & Sources To Macronutrient Basics:Carbohydr Good Carb Sources & Sources t Why Is The Glycemic Index Imp What Are The Drawbacks Of Th Effects Of GI On Performance Body Fat And GI GI And Health A Summary Of The Effects Of G GI Ratings For Common Foods Looking At The Big Picture: Th Brinks Top 10 Bodybuilding F Vegetarians Vs. Meat Eaters
Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Nutrition: You Are What You Eat Macronutrient Basics: Protein Good Protein Sources & Source Macronutrient Basics: Fats Good Fat Sources & Sources To Macronutrient Basics:Carbohydr Good Carb Sources & Sources t Why Is The Glycemic Index Imp What Are The Drawbacks Of Th Effects Of GI On Performance Body Fat And GI GI And Health A Summary Of The Effects Of G GI Ratings For Common Foods Looking At The Big Picture: Th The Brink Pyramid For Optim Vegetarians Vs. Meat Eaters
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Biography:Will Brink
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Biography: Will Brink

Will Brink is a columnist, contributing consultant, and writer for numerous health/ fitness, medical, and bodybuilding publications. His articles on nutrition, supplements, weight loss, exercise and medicine can be found in magazines and journals such as Lets Live, Muscle Media 2000, MuscleMag International, Life Extension, Muscle & Fitness, Inside Karate, Exercise for Men Only,Oxygen, The Townsend Letter For Doctors, as well as many others. judge. A well-known trainer, Will has helped many top level bodybuilders through all facets of pre-contest and offseason training. He has also worked with athletes ranging from professional golfers, fitness contestants, and police and military personnel.
His articles and interviews can be found on many internet web sites such as: LEF.org, Testosterone.net, NavySeals. com,ThinkMuscle.com, MuscleMonthly.com, as well as many others, including his health and fitness. own site BrinkZone.com. Will Brink is the author of the He can be contacted at: book Priming The Anabolic Will has co-authored several PO Box 812430 Environment: A practical and studies relating to sports nu- Wellesley MA Scientific Guide to the Art and trition and health published 02482 Science of Building Muscle, in peer-reviewed academic as well as various chapters in journals. sports nutrition-related textbooks and the e-books Fat His monthly column on supLoss Revealed and Brinks plements, The Intake UpBodybuilding Revealed. date, is one of the most popular features in MuscleMag Will graduated from Harvard International. University with a concentration in the natural sciences, Will has lectured at trade asand is a consultant to supple- sociations and universities ment companies. around the United States and has appeared on numerous He has served as an NPC radio and television projudge and as a Ms. Fitness USA grams to examine issues of
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Precautions And Disclaimer
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Precautions And Disclaimer

You should always consult a physician before starting any exercise training program. Internet Publications, the editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein. Always consult a physician before starting any weight gain or fat reduction program. A basic metabolic test, thyroid, lipid, cardiovascular and testosterone panel is recommended prior to starting this program in order to detect anything that can prevent you from making the most out of your efforts. Consult your doctor regarding these tests. If you are unfamiliar with any of these exercises, consult an experienced trainer to instruct you on the proper form and execution of the unfamiliar exercise. Improper form can result in injury. The instructions and advice presented herein are not intended as a substitute for medical or other personal professional counseling. Internet Publications, the editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein.
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Table Of Contents
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Table of Contents
Acknowledgements Testimonials and Feedback How to Read a PDF Document Biography: Will Brink Precautions And Disclaimer Table of Contents Introduction Chapter 1: Nutrition
Nutrition: You Are What You Eat Macronutrient Basics: Protein Good Protein Sources & Sources To Avoid Macronutrient Basics: Fats Good Fat Sources & Sources To Limit/Avoid Macronutrient Basics: Carbohydrates Good Carb Sources & Sources To Avoid Why Is The Glycemic Index Important? What Are The Drawbacks Of The GI? Effects Of GI On Performance Body Fat and GI The GI And Health A Summary Of The Effects Of GI GI Ratings For Common Foods Looking At The Big Picture: The Brink Pyramid Brinks Top 10 Bodybuilding Foods Vegetarians Vs. Meat Eaters
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Table Of Contents
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Chapter References
Chapter 2: Constructing Your Muscle-Building Diet

Making A Quick Start Where Does The Food Go? Understanding TDEE Resting Metabolic Rate (RMR) Thermic Effect Of A Meal ( TEM) Energy Expenditure of Physical Activity Putting The TDEE Together The Harris-Benedict Formula The Simple Method For Calculating Calories Macronutrients: Protein Requirements Protein: Myths And Realities Macronutrients: Fat Requirements The One-Third Rule Macronutrients: Carbohydrate Requirements Dividing The Days Calories Into Meals Using The Meal Planner To Calculate Calories Pre-/Post-Workout & Nighttime Nutrition Post-Workout Nutrition Pre-Workout Nutrition Nighttime Nutrition Putting It All Together Chapter References
Chapter 3: Getting Organized

Organizing Your BBR Kitchen What To Put Into Your Shopping Cart What About Convenience/Packaged Foods? Essential Tools And Equipment Food Preparation Tips Managing Meals Away From Home Tracking Your Intake Using the Diet Planner Using The Food Database Resources
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Table Of Contents
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Chapter 4: Completing the Picture

Working SMARTer, Not Harder Tracking Your Progress Measuring Your Body Composition Using The Accumeasure The BBR Forum Member Profiles: Kevin Little, Jason Halstead, Phil Brown, Scott Brouse Paul Afek, M.D., Peter Eckart, Elissa Lowe
Chapter 5: Supplements
Brand Name Supplements Supplements Amino Acids L-Arginine Beta-Alanine BCAAs Citrulline L-Glutamine OKG Taurine L-Tyrosine Metabolites Arachidonic Acid Creatine Monohydrate Carnitine DHEA 7-Keto DHEA HMB and KIC Phosphatidylserine Ribose Protein Powders Whey Protein Casein Colostrum Egg White Serum Protein Isolate Vegetarian Proteins Soy Protein Hemp Protein Rice Protein Essential Elements Calcium Chromium Picolinate Essential Fatty Acids Vanadyl Sulfate Vitamin C Vitamin E ZMA Anti-Estrogens Chrysin DIM/I3C 6-OXO Herbal Testosterone Boosters Avena sativa Fenugreek (Testofen) Horny Goat Weed Maca Tongkat Ali Tribulus Phytochemicals Ecdysterones Methoxyisoflavone
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Table Of Contents
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Beta-Sitosterol Adaptogens Ashwagandha Bacopa monnieri Ginseng Rhodiola rosea Miscellaneous Compounds
Caffeine CLA GH Supplements Glycerol MCTs Myostatin Inhibitors Saw Palmetto
A Note On Prohormones & Designer Steroids Making Sense Of Supplements Supplement Scoreboard How To Use The Supplement Scoreboard
Chapter 6: Training
Introduction to Training True Beginners The Classic 3-Day Split The 4-Day Upper/Lower Split Lifting Basics and General Tips Exercise Descriptions Body Map
Chapter 7: Cardio
Does Cardio Help...Or Hinder Muscle Gain? Cardio And Fat Burning Exercise Intensity And Energy Systems High Intensity Interval Training And Tabatas Chapter References
Bonus: Individualization of Mass Gaining Training Programs by Charles Poliquin

An Important Reminder From Will Brink Biography: Charles Poliquin Individualization Of Mass Gaining Programs Poliquins 21 Training For Mass Principles Introduction to Sample Training Programs Sample Training Programs Are You Delusional About Your Fiber Makeup?
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Table Of Contents
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Additional Reports
Poliquin Frequently Asked Questions Exercise Descriptions
Bonus: Triple Training Reports by Evan R. Peck, M.D.

Biography: Evan R. Peck, MD Overcoming Training Plateaus Misconceptions of Muscle Soreness Weight Training Injuries
Bonus: Brinks Hybrid Training System by Will Brink The BBR Members Area Index Appendix A/B
Brinks Top Mass Gaining Foods Glossary of Bodybuilding Jargon and Slang
Fat Loss Revealed by Will Brink
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Introduction
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Introduction
This e-book covers the three major topics that anyone concerned with adding mass and strength wants to know about: nutrition/diet, supplements and training. Put together, this e-book is just about the most comprehensive and up-to-date manual for adding muscle available today - in print or online. The chapters that follow cover the steps you need to take to realize your goal: adding muscle mass with a minimum of body fat. The reader will quickly learn this is not another Gain 100 lb. of monster muscle with my never seen before secret nutrition plan passed down from generations of Eastern monks who developed this system over 2000 years ago, or some such nonsense. This plan was not smuggled out of an Eastern Bloc country during the Cold War. Nor was it given to me by aliens, or even invented in a super secret lab in the bowels of the CIA designed to make super soldiers. This e-book is planted solidly on modern science, combined with good old-fashioned common sense, real world experience and years of practice with hundreds of different bodybuilders and other athletes. Although it looks great in advertisements trying to sell you their techno functional ultra repartitioning sub micron weight gain plan, the CIA is not needed to gain quality weight. Gaining quality weight is a process of obtaining proper knowledge about the foods needed, following the right ratios for those foods, deciding on the calories required, and being methodical with your plan. Consistency, as much as anything, is why some people get the results they want while others fail. Of course, being consistent with a poor plan and a lack of knowledge regarding calories needed, macronutrient ratios, etc. is a sure route to failure. In this book, you will be given the foundational knowledge you need to set up a highly effective plan for gaining quality weight, while leaving the bells and whistles of those over-hyped plans to the suckers err, I mean people, looking for the easy way to success without doing any hard work. Success in any endeavor in life worth undertaking requires hard work. Anyone who
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tells you otherwise is full of it. Of course, no plan designed to gain quality weight will be of any real use without an equally well thought out weight training program. Without weight training, no plan designed to add muscle will do anything but add blubber to your frame. Without giving the body a stimulus (i.e. weight training) for synthesizing new muscle, excess calories - no matter how clean - will only increase your body fat. Combine the information in Chapters 1 - 4 with the workout plans in chapter 6, or with Charles Poliquins bonus workouts. Be consistent with both, and results will be yours. Chapter 5 covers most of the supplements currently on the market. Though I have attempted to cover virtually all the compounds sold as bodybuilding/sports nutrition supplements, it would be impossible to cover them all. Dozens come out on an almost a weekly or monthly basis. Most are a rehash of the same old junk that didnt sell well before. Also, there is an overlap with many supplements. For example, carnitine is often sold both as a bodybuilding supplement and as a diet supplement, whereas supplements that (allegedly) boost testosterone are generally kept exclusively in the bodybuilding arena. Other supplements, such as CLA, have also crossed over into both weight gain and weight loss markets, since this supplement is supposedly able to both add muscle and to reduce body fat. I do not cover supplements sold exclusively for weight loss, such as ephedrine. This book is about gaining weight, not losing it. People interested in supplements for losing weight should refer to my other e-book Fat Loss Revealed. Although you will be much more knowledgeable about the supplements sold to bodybuilders and other athletes after reading Chapter 5, it does not mean you will be happier for it. Many people get angry when their knowledge bubble is burst. They are much happier living in ignorance over a topic than having the veil lifted from their eyes, exposing the often-ugly truth. And the truth is that (drum roll) most of what people buy for bodybuilding supplements in an attempt to add muscle are crap, junk, BS, and other expletives I could use.
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Sorry, but thats the way it is. Its also been my experience that people tend to blame the messenger for the message. Dont get mad at me if you find out that one of your favorite supplements is a product of marketing (read lacking in any real science) and - contrary to the ads they run will not add mounds of muscle until your buddies dont even recognize you. Short of an Anadrol enema, no nutritional supplement is going to do that for you. As the man said, no one ever went broke underestimating the intelligence of the American public. However, using Chapter 5 to make educated decisions regarding the supplements you buy, will result in a potentially huge savings in money (quickly justifying the cost of this book) and will definitely help you gain the quality weight you seek. With that introduction, lets begin
Will Brink
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Chapter 1: Nutrition
Nutrition: You Are What You Eat Macronutrient Basics: Protein Good Protein Sources & Sources To Avoid Macronutrient Basics: Fats Good Fat Sources & Sources To Limit/Avoid Macronutrient Basics: Carbohydrates Good Carb Sources & Sources To Avoid Why Is The Glycemic Index Important? What Are The Drawbacks Of The GI? Effects Of GI On Performance Body Fat And GI The GI And Health A Summary Of The Effects Of GI GI Ratings For Common Foods Looking At The Big Picture: The Brink Pyramid Brinks Top 10 Bodybuilding Foods Vegetarians Vs. Meat Eaters Chapter References
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Chapter1/Nutrition: You Are What You Eat
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Nutrition: You Are What You Eat

To most people, understanding nutrition is only slightly less confusing than understanding Einsteins theory of relativity. A new book or article comes out weekly espousing the latest, greatest way of eating. What this chapter concerns itself with is giving the reader a foundation for understanding nutrition with the goal of optimizing your bodys anabolic environment. What does that mean exactly? Bodybuilders and other athletes have come to use the term anabolic to mean the building of muscle. This is only partly true. For example, physiology or nutrition texts will normally define anabolic or anabolism as the phase of metabolism in which simple substances are synthesized into the complex materials of living tissue or a process by which larger molecules are formed from smaller ones. What does this mean to the reader in plain English? When you are in an anabolic state you rarely, if ever, exclusively build muscle. It is unavoidable that some body fat will be added to the equation. Total beginners and people using copious amounts of various drugs (i.e. anabolic steroids, growth hormone, etc.) can put on lean body mass (LBM) almost exclusively at times, but this is the exception, not the rule. Have you ever seen a pro bodybuilder in person off-season? They are proof that - even with large amounts of drugs - to add new LBM, adding some body fat is a reality. The pros that do try and stay hard (say under 8 - 9% body fat) year-round also find their gains in LBM are slow to non-existent. If thats how it is for them with drugs and great genetics, how do you think it works for you? So, for most, the trick is to maximize, as much as possible, adding LBM, while minimizing the addition of body fat. People need to understand that body fat % is a ratio. By optimizing LBM gains, the small amount of fat gained can be easily cut - ultimately leaving them with a larger ratio of LBM to fat. When all is said and done, you can reduce your body fat percentage by increasing LBM even if you never lose
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an ounce of the fat you started out with. Example: A 200 lb. person starting a gaining cycle with 15% bodyfat. 200 lb. x .15 = 30 lb. fat; 200 lb. - 30 lb. = 170 lb. lean mass Lets assume he adds 16 lb. of lean mass + 4 lb. of fat (20 lb.) This person will now be 220 lb., with 34 lb. fat and 186 lb. lean mass. That 4 lb. of additional fat can easily be shed in 2 short weeks of moderate dieting with no loss of LBM. 220 lb. - 4 lb. = 216 lb. (186 lb. LBM + 30 lb. fat 30 lb./216 lb. = 0.139 = 13.9% Even though the person in this example still has the same 30 lb. of fat he started with, his body fat percentage has dropped from 15% to 13.9%., due to the increase in lean body mass.
That is the ultimate goal of this chapter; to be low in jargon and high in useful real world information to maximize gains in muscle, while minimizing gains in body fat.
That is the ultimate goal of this chapter; to be low in jargon and high in useful real world information to maximize gains in muscle, while minimizing gains in body fat. There are three major factors that will dictate whether or not a person will gain muscle mass: genetics, form of exercise (i.e. weight training), and diet. Without any of the three being optimized, gains in lean body mass will be minimal or non-existent. At the very least, the gains in LBM will be sub-optimal at best. Unfortunately, we have essentially no control over the first, which is your genetics. A well-known quote in bodybuilding circles is, the most important way to guarantee success in bodybuilding is to pick the right parents! In truth, modern science is not far away from being able to turn on certain genes that are responsible for a variety of functions in the body.
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This development would lead to more LBM such as increasing protein synthesis via up-regulating the production of some hormone or growth factor but that is some years off and not the focus of this chapter. This leaves us with nutrition and training. With the proper knowledge of both, we can maximize results within our genetic limits. Even if youll never be a bodybuilder or fitness model, you can still add a significant amount of lean body mass. The result will be an enhanced physique, along with improved health and strength. The focus of the next two chapters is to lay the foundation for proper nutrition when the goal is to increase LBM, while minimizing increases in body fat. After reading these chapters, the reader will understand the fundamentals of how to set up a proper diet for gaining lean mass, macronutrients, some basics on metabolism, calculating protein, carbs, fats and total calories, basic effects of foods on hormones, etc. What will be covered: Macronutrient basics (protein, fat, carbohydrates): what the food you eat is composed of. How the food you eat is utilized by your body. Protein, carbohydrates, and fats all have different effects on your metabolism. Optimal food choices: the best food sources for building LBM. Macronutrient percentages: how to calculate the proportions of protein, carbohydrates and fats in your diet for gaining lean mass. Calorie calculations: determining daily calorie intakes for active people who want to gain lean body mass while limiting fat. Nutrient timing: how to spread calories and macronutrients throughout the day for optimal effects on metabolism and muscle growth. Pre- and post-workout nutrition: how to combine carbohydrates and protein to enhance the ability of exercise to stimulate muscle growth.
Although the information here is primarily concerned with calories and macronutrients (e.g., protein, carbohydrates, and fat), bear in mind that mi-
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cronutrients are important too. Foods are also sources of fiber, vitamins, minerals, antioxidants and other bioactive compounds - some of which havent even been identified yet. It goes without saying that your best food choices will be found among whole or minimally processed foods. Vitamin pills and other supplements should be considered as additions to - not replacements for - the nutrients available in foods. Understanding the basics of the macronutrients is important, since a fundamental knowledge of what we eat every day only adds to our ability to make proper choices. Proper choices mean the right amount and types of proteins, carbohydrates and fats in the right ratios.
One cannot think well, love well, sleep well, if one has not dined well. Virginia Woolf
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Chapter 1/Macronutrient Basics: Protein
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Macronutrient Basics: Protein

There are approximately 20 or so amino acids that can make up a protein. Eight of them are considered essential and the body cannot make them on its own (the definition of an essential nutrient), thus they are required from our diet. Technically, the non-essential aminos can be made from the essential aminos. There are also amino acids considered conditionally essential under certain conditions and or populations. If you link several aminos together you get a peptide. Keep linking peptides together and you get a protein. The shape of the individual amino acids and resulting proteins is quite unique and highly specific, so I wont go into great detail here. Suffice it to say, amino acids are the structural unit of a protein molecule. Protein (or more appropriately, amino acids) is the only macronutrient that supplies nitrogen to drive lean tissue growth (anabolism). Although athletes usually focus on the effect that protein has on skeletal muscle, it is equally important for people to understand that there are other disposal sites of amino acid nitrogen in the human body. In simple terms, these include structural proteins, DNA, RNA, phospholipids, enzymes neurotransmitters, and bile acids, to name a few. The bottom line is that there are many uses for protein in the body unrelated to just building muscle. We need protein to build or regenerate skeletal muscle. However, many people dont understand the other functions protein has within the body, as alluded to above. Upon digestion, amino acids from ingested proteins enter what is called the free amino acid pool. The amino acids can then be diverted to different areas of the body for utilization depending on what the body needs. For example, some amino acids are used as an energy source through their conversion to glucose, using a process called gluconeogenesis. Others are used to synthesize proteins in many different tissues. Dietary protein can also be converted to fat, though this is a very inefficient process in humans and is not a major source of body fat, contrary to what you may have been led to believe by some nutritional authorities.
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Chapter 1/Macronutrient Basics: Protein
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Protein is also a very thermogenic fuel substrate in the body, meaning that its digestion, metabolism and storage require a great deal of energy, which is released as heat. Have you ever wondered why you may feel hot after a large protein meal? This could be the reason. Protein is the macronutrient thats least likely to turn to fat. In fact, it has been shown that ingesting large amounts of protein can account for upward of 20 percent of daily energy expenditure. This means that as much as 20 percent or more of the calories from protein you eat are lost as heat and cant be stored as fat on your glutes or hips!
From a thermal, hormonal, and biochemical point of view, protein is the least likely macronutrient to be converted to body fat.
I love Thanksgiving turkey...its the only time in Los Angeles that you see natural breasts. Arnold Schwarzenegger
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Chapter 1/Good Protein Sources & Sources To Avoid
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Good Protein Sources & Sources To Avoid

Good Protein Sources Lean cuts of beef Whey protein powder Skinless chicken Salmon/Tuna/Sardines Low fat cottage cheese Egg whites Turkey breast Tuna and all other fish Proteins to Limit/Avoid Luncheon meats/hot dogs Whole milk Ground beef Ham Cheese Bacon Pork Chop Yogurt
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Note that the good sources of protein are all from animal sources. Animal proteins are complete: that is, they contain all of the essential amino acids in amounts that our bodies can use efficiently to build our own proteins. There are many sources of plant proteins as well, such as soy, legumes, nuts, seeds, and grains, but these are incomplete: they are low in one or more of the essential amino acids. They are also not as concentrated a source of protein as meat and other animal proteins are. I have nothing against vegetarians, but people who want to gain muscle are better off eating animal proteins. To read more about this, see the section on Vegetarians vs. Meat Eaters. Another point: the good sources of protein are low in fat. While its important to get a range of fats in the diet, its possible to get too much of a good thing. When choosing a protein source, we want most of the calories it provides to be from protein, not fat. To discuss protein further, you can post in the Members Area.
Click Here
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Chapter 1/Macronutrient Basics: Fats
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Macronutrient Basics: Fats

Fats are deceivingly simple molecules. Fats are just atoms of carbon linked together in a chain. Assuming nothing is attached to either end of the chain (a free fatty acid), you will find a carbon surrounded by hydrogen (CH3) on one end, and on the other end you will find a few oxygens (COOH or COO-). Surrounding all the carbons are hydrogen atoms. Now what gives various fats most of their biological character is the length of the chain and the number of double bonds. The more carbons, the longer the chain. A double bond is what you get when you take away a few hydrogens and the bond doubles up on the carbon (see picture). These double bonds are very important and dictate (along with the length and shape) the type of fat and its effect on the body. For example, a fatty acid chain with no double bonds is said to be saturated and is known as a saturated fat. These are fats that are hard at room temperature. Although much maligned, saturated fats do have a place in the diet of athletes, as will be explained later in this chapter. Put a single double bond in the fat and it is a monounsaturated fat. It becomes a polyunsaturated fat, as you make more double bonds. Olive oil is an source of monounsaturated fat, and oils such flax, corn, soybean, etc. are sources of polyunsaturated fats, as they have multiple double bonds. The more unsaturated a fat is, the lower melting point it has - so these fats are liquid at room temperature. Highly unsaturated fats such as those in fish oil actually remain liquid at very low temperatures. This is why cold water fish have high levels of these lipids (fats). Saturated fatty acid: (caproic acid)
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CH3-CH2-CH2-CH2-CH2-COOH
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Figure 1. A polyunsaturated fatty acid (linoleic acid)
CH3-CH2-CH2-CH2-CH2-CH=CH-CH2-CH=CHCH2-CH2-CH2-CH2-CH2-CH2-CH2-COOH
Like the essential amino acids, the body has two essential fatty acids it cannot make itself due to a lack of the necessary enzymes so they must be supplied by the diet and are aptly called the essential fatty acids or EFAs. The two EFAs are linoleic acid (LA) and alpha-linolenic acid (ALA). LA is known as an omega-6 fatty acid and ALA is known as an omega-3 fatty acid. Minimum requirements for the essential fatty acids are 3 - 6% of daily calories for LA and 0.5 - 1% of daily calories for ALA. Sources such as flax, hemp, and perilla oils contain significant amounts of ALA, while safflower, sunflower, and grapeseed oils are high in LA. As with many vitamins and minerals, it is difficult to get optimal amounts of unprocessed essential fatty acids (especially the omega-3 fatty acids) from our heavily processed food supply. The term omega-3 fatty acid should ring a bell for the reader. Fish oils are a well-publicized source of the omega-3 fatty acid metabolites, EPA and DHA, which our bodies make from ALA and has been shown to have many benefits. Although early research told us we need a bit more LA than ALA, in practice, I find that a diet higher in ALA produces the best results for athletes looking to build muscle with minimum increases in body fat. Americans tend to get their fats from saturated fats, rancid fats, and highly processed fats (which contain by-products such as trans fatty acids), thus, giving fats a bad name. EFAs are not to be avoided as a bad fat because all fats are not created equal. From a general health standpoint, EFAs are involved in literally thousands of bodily processes essential to our health and general well being. Immunity, aging, hormone production and hormone signaling... well, you get the point. As one would expect, EFAs have been found to have many health uses including cholesterol reduction, possible cancer prevention and the treatment of inflammatory conditions.
From a general health standpoint, EFAs are involved in literally thousands of bodily processes essential to our health and general well being. Immunity, aging, hormone production and hormone signaling... well, you get the point.
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In particular, the omega-3 fatty acids are anti-lipogenic (block fat storage), anti-catabolic, and anti-inflammatory. They also increase beta-oxidation (fat burning!), improve insulin sensitivity, increase thermogenesis and do a whole lot more that we dont have the space, time, or need, to cover in this chapter. Recent research has found that EFAs, in particular the omega-3 lipids, control gene transcription. Omega-3 lipids appear to have the unique ability to enhance thermogenesis and thereby reduce the efficiency of body fat deposition. For the more technically adept: omega-3 lipids play essential roles in the maintenance of energy balance and function as fuel partitioners. They do this by directing glucose toward glycogen storage and directing fatty acids away from triglyceride synthesis and assimilation - thus aiding fatty acid oxidation (fat burning). EFAs exert their effects on lipid metabolism and thermogenesis by upregulating the transcription of uncoupling proteins and increasing the encoding for genes that produce enzymes involved in fatty acid utilization; while down-regulating the transcription of genes encoding for enzymes involved in lipid synthesis, such as fatty acid synthase (FAS). A lack of EFAs, especially the omega-3 EFAs, appears to be one of the dietary factors leading to the development of obesity and insulin resistance seen in Syndrome X. Syndrome X is a process whereby the body becomes resistant to insulin. The result is a long list of health problems, such as weight gain, heart disease, high blood pressure and full blown diabetes. Of particular interest, the body makes compounds called prostaglandins as well as other highly unsaturated compounds from both of the essential fatty acids. Prostaglandins are highly active, short-lived, hormone-like substances that regulate cellular activities on a moment to moment basis. Prostaglandins are directly involved with regulating blood pressure, inflammatory responses, insulin sensitivity, immune responses, anabolic/ catabolic processes and hundreds of other functions known and yet unknown. To sum up without going into a long and boring biochemical explanation: omega-3 fatty acids are responsible for forming anti-inflammatory prostaglandins and omega-6 fatty acids are responsible for many of the pro-inflammatory prostaglandins (in addition to the many other
A lack of EFAs, in particular the
omega-3 EFAs, appears to be one of the dietary factors leading to the development of obesity and insulin resistance seen in Syndrome X.
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products derived from EFAs). Obviously, its a lot more complicated than that, but hey, I only have so much space to write and I see that glassy look in your eyes that tells me its time to stop with the jargon... It is probably easy to see from just reading this section that the metabolism of EFAs is quite complicated. Needless to say, the proper use and understanding of EFAs is important to maximizing your anabolic environment while keeping body fat to a minimum. Although simple and much maligned, fats are involved in literally thousands of functions in the human body from hormone production, to immunity, to brain function, and countless others. Every single cell in our body is surrounded by a lipid layer and our brains are made mostly of lipids. Some additional information on fats and their functions in the human body, as related to health and performance, will be covered later in this book. To discuss fats further, you can post in the Members Area.
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American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. Dave Barry
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Chapter 1/Good Fat Sources & Sources Yo Limit/Avoid
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Good Fat Sources & Sources To Limit/Avoid

Good Fats Flax oil Udos Choice Oil (omega 3 & omega 6) Fish Oil Cold-pressed, unrefined vegetable oils Perilla oil Olive oil Almonds Walnuts Flaxseeds Avocado Salmon Fats to Limit Butter Saturated fats (from red meat, cheese, etc.) Mayonnaise Macadamia nuts Peanut butter Sunflower seeds Fats to Avoid Fried foods: any kind Partially-hydrogenated vegetable oils Margarines Processed cooking oils
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Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat. Alex Levine
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Chapter 1/Maronutrient Basics: Carbohydrates
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Macronutrient Basics: Carbohydrates

Carbohydrates, or sugars, are made primarily of carbon, hydrogen and oxygen atoms that cyclize into a ring. Carbohydrates can be simple or complex depending on the number of rings you hook together and the way in which they hook together. Though the rings can be slightly different, their common theme is the ring structure as their final shape. Similar to amino acids and fats, when you link the simple units (the sugars) together you get carbohydrates with different properties. You can link glucose units together to get a glucose polymer. In fact, when the body stores units of glucose linked together in the liver and muscle, it is called glycogen, a term with which most people are familiar. You can also link different kinds of sugars to get different products. For instance, if you combine glucose with fructose you get sucrose (table sugar). If you combine glucose with galactose you get lactose (milk sugar), and so on. Link a bunch of sugars together and you get polysaccharides. Combine two sugars together like the previously mentioned lactose and you get a disaccharide. Of course, by themselves they are called monosaccharides. Are you starting to see a repeating theme here? Link a simple unit together with other units and you get a product the body can do all sorts of things with. Linking units together gives you a product (fats, carbs, and proteins), and breaking down the products into units (ultimately) gives you energy. You will notice I have not mentioned the essential carbohydrates because there is no such thing! Though the body runs best on an intake of some carbs in the diet, the body can make its own carbohydrates from protein and other non-carbohydrate substrates, as mentioned in the protein section. Digestion reverses the process: the body breaks down complex carbohydrates into simple carbohydrates and ultimately blood sugar (glucose)
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You will notice I have not mentioned
the essential carbohydrates because there is no such thing!
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Chapter 1/Maronutrient Basics: Carbohydrates
Revealed
which can then be used for many different functions, such as the production of ATP (the bodys universal energy molecule). Depending on the carbohydrate and other factors, different carbohydrates will have different effects on blood sugar; in particular, how fast blood sugar rises and falls. The ability of a carbohydrate food to raise blood sugar quickly or slowly is called the glycemic index (GI). The GI was developed to track how different foods affect blood sugar. Interestingly, many carbohydrates that are considered complex have been found to raise blood sugar rapidly while a few simple carbohydrates dont have a dramatic effect on blood sugar. The GI rating of a food is based on how much blood glucose rises after consuming a carbohydrate food over a 2 hour period. This is compared to a reference, glucose, a simple sugar. Some GI scales now use white bread as the reference, but we will use the glucose scale in this chapter. For instance, if you consume 50 grams of glucose (yuk), you will get dramatic elevation in blood sugar. If you eat, say 50 grams of carbs found in the form of oranges, your blood glucose would probably rise approximately 44 percent when compared to glucose. So, the GI rating for oranges would be 44 on the glucose scale. Using white bread as the reference carbohydrate, it would be a different number. Capiche?
It is a mistake to think you can solve any major problems just with potatoes. Douglas Adams
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Chapter 1/Good Carb Sources & Sources To Avoid
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Good Carb Sources & Sources to Avoid

Good Carbohydrate Sources Carbohydrates to Limit/Avoid
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Oatmeal Yams/Sweet Potatoes Lentils Beans (pinto, black, etc.). Brown Rice Vegetables: ALL Kinds Fruit Other Whole Grains Whole Grain Breads/Pastas
White Rice Pasta White Bread Instant Oatmeal Fruit juices Processed Breakfast cereals Bagels Candy/Sweets Raisins Cream of Wheat
Notice anything about the foods on the left side of the table vs. the foods on the right? Two things: a) the foods on the left are either unprocessed or minimally processed; b) the foods on the left are high in fiber. Fiber is also a carbohydrate, and an important component of the diet. High fiber diets have a wide variety of positive health effects. If a carb source is high in fiber, it will generally have a lower glycemic index than related lowfiber foods. The glycemic index of a carbohydrate source is an important factor in deciding whether you should include it in your diet on a regular basis. The glycemic index is an indication of the insulin response youll get when you eat it.
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Chapter 1/Why Is The Glycemic Index Important?
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Why Is The Glycemic Index Important?

The GIs importance relates to blood sugars effects on the hormone insulin, the primary hormonal mediator of fat storage. Among its hundreds of different functions, the body uses the hormone insulin to control the amount of sugar (glucose) in the blood, help pull amino acids into the cells, turn on protein synthesis in lean tissues and regulate body fat storage. Problems with the bodys ability to regulate blood glucose appear if insulin does not properly bind to its receptors on the membranes of the cells or if the cells do not readily accept blood sugar. As already indicated, the general name for the failure of normal amounts of insulin to maintain blood sugar (i.e., glucose) within acceptable levels is insulin resistance. When insulin does not bring blood sugar down after meals, the body secretes higher amounts of insulin until serum glucose levels eventually fall. Not surprisingly, diets and nutrients, which reduce the amount of insulin required by the body, also appear to reduce the tendency toward excessive weight gain, especially in insulin insensitive people. Controlling the GI of meals allows a person to keep a steady and predictable blood sugar level, which can lead to possible improvements in body fat levels, energy levels, etc. For the diabetic (the original reason the GI was invented), it can mean the difference between life and death. Since the hormone insulin is well known for its ability to store glucose in muscle, increase protein synthesis and possibly increase muscle mass, it has predictably gotten the attention of bodybuilders and other athletes. In fact, it is sometimes said that insulin is a primary anabolic hormone produced by the body. Some researchers feel that insulin is almost as important to lean muscle tissue as the anabolic hormones testosterone and growth hormone (GH). Insulin has direct effects on IGF-1 binding proteins (IGFBPs) and directly mediates some of the effects of IGF-1. Unfortunately, insulin certainly has its downside. Of course, most people
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Chapter 1/Why Is The Glycemic Index Important?
Revealed
know that insulin metabolism out of control will make a person rather fat, since insulin is a primary hormonal mediator of fat storage. Insulin resistance increases the number of calories stored as fat and increases the amount of fat produced by the liver from carbohydrates. It gets worse: it turns out that insulin plays a big role in whether we produce our own fat from carbohydrates. And if we are making even a little fat, we turn off our ability to burn fat because the body does not make new fat and burn already stored fat at the same time. Of course, the concept of insulin management for adding new muscle to the hard-training athletes frame is all the rage with various bodybuilding magazines, supplement companies and nutritional guru types. If you can manage insulin via the GI correctly, you can add new muscle without adding a great deal of body fat. This is the goal of proper insulin management. Its obvious that athletes and bodybuilders are far more aware than the general public of the importance of insulin, hence the popularity of insulin potentiating compounds such as chromium and vanadyl sulfate. Some bodybuilders have chosen to go the Kamikaze route by injecting insulin directly, but it does not take a rocket scientist to realize how dangerous this practice is. Can you say coma? Also, many bodybuilders who play with insulin injections end up looking more like the Michelin Man than a bodybuilder. One thing should be clear by now: proper insulin management is of paramount importance whether for athletes looking to add new muscle without adding body fat, as well as for non-athletes trying to avoid a host of medical ills. Athletes want to improve their insulin/blood sugar metabolism because they know it can lead to increases in lean mass, glycogen storage in muscle, and decreases in body fat. The avoidance of future medical problems is certainly not a bad motivator, either.
And if we are making even a little fat, we turn off our ability to burn fat because the body does not make new fat and burn already stored fat at the same time.
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Chapter 1/What Are The Drawbacks Of The GI?
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What Are The Drawbacks Of The GI?

What are the drawbacks of the GI? For one thing, many people hold it up as the Holy Grail of dieting, the be-all and end-all of nutrition. Its not. It is however another useful tool in the fight against body fat. Many things can alter the GI of foods. One drawback is that the GI is figured out in isolation - that is, each food is tested alone to figure out its GI number. This makes perfect sense from the research point of view, but rarely reflects how people really eat. Mixing different foods together - the way most people actually eat - can have dramatic effects on the GI of the food in question. Fat, fiber, protein, cooking times, etc. can all affect the GI of a food or a meal, for that matter. Want to lower the GI of a rice cake, for example? Smear a tablespoon of peanut butter on it. The glycemic response to a meal can also be reduced by vinegar, such as in a oil-and-vinegar salad dressing. Prolonged cooking that increases starch gelatinization also increases the GI. Pasta cooked al dente has a much lower GI than the same pasta cooked for 15 - 20 minutes. In addition, the GI of a food sometimes gives an incomplete picture of its impact on blood sugar. The GI value tells you how fast the carbohydrate in a food is broken down into glucose, but it doesnt tell you how much carbohydrate is present in a serving. This is why the concept of Glycemic Load (GL) was developed. The GL of a food accounts for the amount of carbohydrate present in a food. While the relationship between GI and GL holds for most foods, there are some exceptions. A few foods can have a high GI, but because they dont contain a lot of carbohydrate in a typical serving, the GL is reduced. Watermelon is a classic example, with a GI of 72 (GI > 70 is considered high), but a GL of only 4, which is quite low. GI is also misleading in the case of the simple sugar, fructose. Fructose has a relatively low GI, but is quite lipogenic. Fructose consumption has been positively linked to the worldwide epidemic of obesity. Fructose is found in a wide variety of processed foods, and is also sold as an alternative natural sweetener - but its something to be avoided in larger amounts if you want to limit fat gains, in spite of its low GI.
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Chapter 1 /What Are The Drawbacks Of The GI?
Revealed
So, understanding the overall importance of the GI can be a useful tool in getting the most out of a diet plan for gaining muscle with minimum body fat, but it is far from the last word in nutrition. Its important as part of the big picture, but shouldnt be the sole criterion used for including - or excluding - certain carb sources in your diet.
Tell me what you eat, and I will tell you what you are. Anthelme Brillat-Savarin
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Chapter 1/Effects Of GI On Performance
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Effects of GI on Performance
Researchers compared the effects of four different meals using different GI rated carbs. The diets contained 1 gram of carbohydrates per kg bodyweight fed 1 hour before cycling to exhaustion. For a 200 pound person, that would be 90 g of carbohydrates (200 divided by 2.2 = approx. 90). The meals were made up of lentils (a low GI food), baked potato (a high GI food), glucose (the reference GI food) and water, which of course has no GI rating as it does not affect blood sugar. One interesting find of the study was the lentil group burned more fat during exercise than the glucose or potato groups and lasted longer on the bike test than the other groups. Several studies have found that eating low GI foods, prior to endurance exercise, results in more fat burned and improvements in performance. One study found women who consumed a moderate GI food 45 minutes before an exercise test, lasted 16 percent longer when fed low GI foods. Another study found that consuming low GI carbs before a cycling trial effectively increased the time to exhaustion, and decreased ratings of perceived exertion. It should be noted, however, that not all studies have found this effect of GI on performance. On the flip side, beneficial effects have been observed when high GI sources are given in the immediate post-exercise period. High GI carbs - especially when combined with protein - facilitate glycogen storage and have positive effects on other aspects of post-workout recovery. This is a subject that will be covered in more detail in the discussion of pre- and post-workout nutrition.
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Chapter 1/Body Fat And GI
Revealed
Body Fat and GI

As most people are probably aware, Americans are eating less fat, but are fatter than ever! One likely culprit is the fact that most people have replaced fat with high GI foods such as low fat cookies, cakes, rice cakes and other high GI foods. Some research has even found the GI of food can actually alter the eating behavior all day long. A study in 1999, for example, examined how GI affected eating behavior in obese teenage boys. The boys consumed either a high, medium or low GI meal at breakfast and lunch. The researchers then measured how much the boys ate for a 5 hour period after lunch. Each of the meals contained the same number of calories. Amazingly, the study found food intake was 53 percent greater after the medium GI meal, and a whopping 81 percent greater after the high GI meal, when compared to the low GI meal. As one would expect, insulin levels were dramatically higher after the high GI meal. The study showed that a single high GI meal could affect how many calories a person will eat many hours later. The reason for this is most likely the effect of the high GI meal on blood sugar. As mentioned, the study found the insulin levels of the high GI meal were much higher than the other meals. When insulin rushes in to lower blood sugar after a high GI meal, the result is low blood sugar shortly after. The body senses the low blood sugar and responds by sending out the hunger signal. Eating low to moderate GI carbs throughout the day keeps steadier blood sugar levels, so the body senses that adequate food and carbohydrates are coming in. The feedback pathways controlling hunger and appetite (no they are not the same thing) are incredibly complex and beyond the scope of this chapter. Suffice it to say, blood sugar level and its effect on insulin is a key feedback mechanism the body uses to sense incoming nutrients, and divert those nutrients where needed.
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Chapter 1/Body Fat And GI
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Numerous studies have found that the eating of high GI foods is associated with greater body fat levels. Some animal studies have found that feeding high GI foods to animals causes them to gain body fat. When you understand the role of insulin in human metabolism, it does not take a Ph.D. in biochemistry to see why this would happen. One thing is clear, the GI of the carbs you eat will be a factor in how much body fat is ultimately produced from the meal and the spike in insulin you will produce. You know those low fat cakes you were so happy about? Throw em out! One important caveat to remember is that calories also matter and although it may be possible to eat greater amounts of low GI carbs vs. high GI carbs without problems, its far from a free-for-all excuse to stuff oneself with carbohydrates. The body can only burn or store so much carbohydrate as glycogen. After that, increased body fat will be the result. The trick is to eat the correct amount and types of carbs to replenish glycogen levels and to fuel workouts and daily activities, while making up the other calories in healthy fats and proteins. How to do this will be covered in the following sections.
One important caveat to remember is that calories also matter and although it may be possible to eat greater amounts of low GI carbs vs. high GI carbs without problems, its far from a freefor-all excuse to stuff oneself with carbohydrates.
Never eat more than you can lift. Miss Piggy
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Chapter 1/The GI And Health
Revealed
The GI and Health

As expected, the GI has also been found to be directly involved with the risk of heart disease and other diseases, such as type 2 diabetes. Eating high glycemic foods can increase your risk of coronary heart disease. In fact, carbohydrates classified by their glycemic index, rather than as either simple or complex, were a better predictor of coronary heart disease in one study. In another recent study, subjects on a low GI fat loss diet showed greater improvements in a range of health risk factors, such as blood pressure, insulin resistance, serum triglycerides, and C-reactive protein, than did subjects consuming a typical, higher carb/low fat diet. Other research has shown reductions in LDL (bad) cholesterol as well. Epidemiological evidence suggests that diets rich in high glycemic index/ glycemic load carbohydrates are risk factors for a wide variety of other conditions. High GI diets increase the risk of macular degeneration, gallstone disease, and colorectal, breast, and prostate cancers. Low GI foods also tend to be more nutrient-dense than high GI, processed foods, so there are positive effects to be gained from a low GI/GL diet, beyond simple effects on blood sugar and insulin levels. There are no downsides associated with eating low-GI foods, beyond being deprived of junk food, that is!
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Chapter 1/A Summary Of The Effects Of GI
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A Summary Of The Effects Of GI

To sum up the effects of low GI carbohydrates: Eating low GI foods prior to exercise may increase the amount of free fatty acids in the blood, therefore increasing fat burning (beta-oxidation for you propeller heads). Eating low GI foods may result in less food eaten later in the day via improved appetite suppression. Eating low GI foods may be healthier for you metabolically due to stable insulin levels and a possible decreased risk of heart disease. Eating low GI foods may, in the long run, promote lower body fat levels and a leaner, more muscular physique. Low GI means a smaller rise in blood sugar, which can help control established diabetes and may improve blood sugar metabolism of people with Syndrome X (most likely due to in an improvement in the bodys sensitivity to insulin).
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Ive included a partial list of the GI values for some common foods on the next page. There is no hard science to what is considered a low or high GI food per se, but a good guide is: low is below 50, intermediate is between 50 and 70 and high GI foods are 70 and above on the scale.
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Chapter 1/GI Ratings For Common Foods
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GI Ratings For Common Foods

Pasta brown rice pasta linguine, durum macaroni macaroni & cheese spaghetti spaghetti (protein-enriched) vermicelli vermicelli, rice Fruits apple apricot, canned apricot, dried apricot jam banana banana, unripe cantaloupe cherries dates, dried fruit cocktail grapefruit grapes kiwi mango orange papaya peach pear pineapple plum raisins strawberries strawberry jam watermelon GI Score 92 50 46 64 40 28 35 58 GI Score 38 64 30 55 62 30 65 22 103 55 25 43 52 55 43 58 42 36 66 24 64 32 51 72 Legumes lentils soybeans baked beans (canned) baby limas chickpeas kidney beans navy beans pinto beans split peas soybeans Grains barley brown rice buckwheat bulgar cornmeal couscous millet rice, instant rice, parboiled rye sweet corn white rice Dairy Foods milk, full fat milk, skim ice cream, full fat yogurt, low fat, fruit GI Score 28 18 48 32 33 27 38 42 32 18 GI Score 22 59 54 47 68 65 75 91 47 34 55 88 GI Score 27 32 61 33
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Chapter 1/GI Ratings For Common Foods
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Breads white bread whole wheat bread pumpernickel dark rye sourdough heavy mixed grain Breakfast Cereals All Bran Soy n Fibre Raisin Bran Froot Loops Special K Grape nuts Corn Pops Cornflakes Rice Krispies Cheerios Puffed Wheat All Bran porridge Snack Foods Mars Bar jelly beans chocolate bar
GI Score 70 69 41 76 57 30-45 GI Score 33 61 69 69 75 80 84 82 83 80 42 46 GI Score 65 80 49
Please note, the most comprehensive list of foods rated by GI can be found online.
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To discuss the glycemic index further, you can post in the Members Area.
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To discuss carbohydrates further, you can post in the Members Area.

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Chapter 1/Looking At The Big Picture: The Brink Pyramid
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Looking At The Big Picture: The Brink Pyramid

Developing a solid nutrition plan involves more than just knowing which foods to eat; you also need to consider how much of each to consume, and how often. In other words, you need to know how to prioritize foods when youre constructing a nutrition plan. For example, both broccoli and brown rice make the good carb list, but theres a clear difference in their energy density. Broccoli is high in fiber and nutrients, but provides relatively few calories. If your goal is to add lean mass, you will not be able to fulfill your calorie requirements if the bulk of your carbs come from broccoli or other fibrous vegetables. Yet fibrous vegetables are important too! So we need to set up some basic, common sense guidelines. One of the simplest approaches that dieticians and nutritionists have used for years is the food pyramid, which was developed by the US Dept. of Agriculture (USDA). Most people are aware of the USDA Food Pyramid: you cant avoid seeing it in the media, in schools, and so on. The Food Pyramid has been a mainstay over the years because its a good teaching tool. Its a simple visual representation of how were supposed to rank different types of foods in our diets for - supposedly - optimal health. You can take it in with a glance and apply it to your own diet. Theres only one problem: the nutritional information it provides is less than optimal in many ways. From the USDAs point of view, potatoes are in the same group as green vegetables and people are told to eat 6 - 8 servings per day of grains. Its a pyramid where all fats are created equal, seemingly all bad, and beans are within both the protein and vegetable groups. In short, its a well intentioned pyramid that has led to a great deal of confusion - especially the newest version, which can be seen at mypyramid.gov. While the new version is an improvement over the old one in some ways, its far too abstract to influence peoples food choices. In other words, the Food Pyramid is a great idea, but flawed in execution. But thats easy to fix!
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I would like to briefly suggest a food pyramid for bodybuilders and other athletes. My pyramid, The Brink Pyramid (see image at the end of this section) employs a more in-depth rating system over that of the standard pyramid. The USDAs pyramid assumes that: All fats are created equal. It makes the incredible blunder of lumping all fats in the same section (i.e., saturated, trans fats, monounsaturated, etc.) High carbohydrate diets are healthy. In truth, the standard pyramid invites an increase in body fat and other potential problems from the overly high carbohydrate intakes, most of which would be based on heavily processed carbs of the average American diet. Plant and animal protein sources are equivalent. The USDA pyramid puts beans, nuts and seeds in with the meats and eggs section. These are certainly healthy foods, but are only high in protein when compared to other plant foods. In addition, plant proteins are typically limited in one or more essential amino acids. How beans, nuts and seeds ended up with the meats and eggs section is a mystery to me. Supplements arent part of a healthy diet. The standard pyramid ignores nutritional supplements altogether. In my view, thats an oversight and a mistake. No matter what a persons diet is like, supplements can and should play a role in optimal health and performance and therefore should be included. Thats why I have given them their own position in what I consider a pyramid designed with optimal health and performance in mind. No one drinks alcoholic beverages. The standard USDA pyramid ignores alcohol, which is ubiquitous in our society. Although not a food per se in the classic sense, I think a proper pyramid should be set up to help people lead a healthy life regarding whatever they put in their mouths on a regular basis. A proper pyramid should be a quick, at a glance reference that people can use as a guide to healthy eating. Modest alcohol use has even been shown to be beneficial to health, a point that should be acknowledged by the powers-that-be who are giving us advice.
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In short, a pyramid that ignores booze, supplements and differences in carbs, proteins and fats, is an incomplete pyramid in my view, and only leads to fatter, less healthy and nutritionally confused people. Another important point to understand regarding the standard USDA pyramid is that the rankings and groups in that pyramid were not made exclusively on science, but also on politics. Its well known that the positioning of many key foods was altered after those industries lobbied heavily to have them moved to a more favorable location on the pyramid. My pyramid is an attempt to rectify that situation. Based on what you have read from the above and looking at the visual representation of the pyramid, my new and improved pyramid should be pretty self-explanatory. Take a look at The Brink Pyramid. As in earlier pyramids, the pyramid should be read from bottom to top. At the base you find: Lean, unprocessed (or minimally processed) proteins from poultry, lean meat, fish (and other seafood), cottage cheese, eggs/egg whites, etc. Healthy fats and EFAs from cold-pressed, unrefined oils and foods such as nuts, nut butters/spreads, seeds and avocados. High fiber, low glycemic index carbohydrates from whole grains, 100% whole grain products, beans, sweet potatoes, etc.
In short, a pyramid that ignores booze, supplements and differences in carbs, proteins and fats, is an incomplete pyramid in my view and only leads to fatter, less healthy and nutritionally confused people.
For gaining quality weight, the majority of the calories you eat each day should come from the foods at the bottom of the pyramid. The second row from the bottom contains groups that also play vital roles in your diet, but dont generally contribute a large number of calories: Fresh, fibrous vegetables and (some) fruits (needs no explanation). Supplements such as multivitamins/minerals, antioxidants and performance enhancers (e.g. whey protein, creatine, glutamine, etc.).
The third and fourth rows represent groups that are a part of living in the real world. Needless to state, you should reduce/limit - and in some cases avoid - consumption of these foods:
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Saturated fats from high fat cuts of red meat, pork, butter, cheese, sausages, whole milk, cream/sour cream and regular ground beef. Higher GI and/or low fiber foods such as white flour pastas, white rice, white potatoes, breads, bagels, processed breakfast cereals, instant oatmeal, certain fruits, etc. Alcohol: red wine appears to be the healthiest choice. Limit intake to two drinks per day for men and one for women. Sweets/high GI carbs from cookies/cakes, soft drinks, candy, juices, etc. (note: there is a specific application for high GI carbs post workout, but should be limited in a normal diet). Unhealthy, bad fats from processed cooking oils, trans fats, fried foods, rancid fats, etc. These unhealthy fats can be found in fried foods such as potato chips, French fries, and foods containing the words partially hydrogenated on the labels. Most margarines, though sold as healthy alternatives to butter, may, in fact, be even worse for our health due to their content of trans fats from the partially hydrogenated oils used to create a semi-solid texture.
Using my pyramid, a person should have a much easier time developing a healthy eating pattern based on a more in-depth assessment of the foods and other nutrients we all eat (or should be eating!). Its a more targeted and intelligent approach to making proper food choices. Of course, the amount of each food group will depend on many factors such as activity levels, exercise choices, age, goals and other variables beyond the scope of this section. For example, a person who is a marathon runner could indeed eat a larger number servings per day of the starchy carbohydrates recommended in the USDA pyramid. But for someone who is more sedentary, it would be best to stick to the low end of the scale and consume a higher proportion of EFAs and protein. The same would be true for strength athletes, as well. The bottom line is that the actual ratio of macronutrients (i.e. proteins, fats and carbs) and total calories necessary is relative, and depends on some of the variables mentioned above.
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Which foods the person should rely on to achieve those goals, can easily be figured out from The Athletes and Healthy Persons Pyramid, a.k.a. The Brink Pyramid For Optimal Health and Performance, if you will.
You have to stay in shape. My grandmother started walking 5 miles a day when she was 60. Today shes 97 - and we dont know where the hell she is. Ellen DeGeneres
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The Brink Pyramid For Optimal Health and Performance

Alcohol Sweets Trans/Bad Fats
Saturated Fats
Moderate GI/ Low Fiber Carbs
Fresh Fruits & Vegetables
Performance Supplements
Lean Proteins
Healthy Fats/EFAs
Low GI/High Fiber Carbs
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Chapter 1/Brinks Top 10 Bodybuilding Foods
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Brinks Top 10 Bodybuilding Foods

While my food pyramid provides a solid framework for selecting the best foods for building LBM, Im often asked to provide more information. Specifically, people want to know what my Top Ten foods are - and why I think theyre important. Its a tough question, as theres a vast array of foods to choose from, and variety is important for a healthy diet too! Just because some foods are better than others in certain ways, doesnt mean that you should restrict your diet to those foods alone, in the mistaken belief that youve got all the bases covered. No one food - or short list of foods - can do it all. Nonetheless, there are some foods that are especially useful, and pack some extra bang for your calorie buck. So keeping the above considerations in mind, heres my Top 10 list of foods that should make regular appearances on your menu. These are:
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Just because some foods are better than others in certain ways doesnt mean that you should restrict your diet to those foods alone, in the mistaken belief that youve got all the bases covered. No one food - or short list of foods - can do it all.
1. Lean Beef 2. Skinless Chicken/Turkey Breasts 3. Cottage Cheese 4. Eggs 5. Whey Protein 6. Tuna and Other Fish 7. Oatmeal 8. Whole Grains 9. Fruits and Vegetables 10. Healthy Fats
Whats so special about these foods? Heres the scoop: Lean Beef: Beef is often overlooked due to the perception that its too high in fat. While this is true for many cuts, there are several that have
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little more fat than other popular low fat choices, such as skinless chicken or turkey. For example, if you check out the nutritional information in the Food Database in the Members Area, youll discover that 100 grams (3 1/2 oz.) of broiled Top Sirloin steak provides a solid 30 grams of high quality protein, yet contains under 6 grams of fat. Beyond the macronutrient content, beef is loaded with all sorts of things that are conducive to muscle growth. Beef is a source of highly bioavailable heme iron, creatine, carnitine, carnosine, CLA, B-vitamins, zinc and selenium. It should be a staple of any anabolic diet. See the shopping lists in Chapter 3 and Appendix A for more cuts of beef that offer outstanding nutrition without excessive fat. Skinless Turkey and Chicken Breasts: Versatility and ease of preparation make these low fat meats the first choice for many bodybuilders. Its easy to find boneless and skinless poultry, already cut into single serving sizes which can be seasoned and quickly cooked in a variety of ways. Both are excellent sources of high quality protein and provide significant amounts of niacin, vitamin B6 and selenium. Cottage Cheese: This is one of the most underrated bodybuilding foods. Its made by acidification of milk at a pH 4.6, which causes precipitation of the casein proteins. After that, the whey is drained off and the curd is washed repeatedly. The washings function to remove lactose and prevent further acidification of the curd, leaving relatively pure casein protein. Its also a an excellent source of vitamin B12 and a good source of calcium, phosphorous, zinc, folate, riboflavin and vitamin B6. Cottage cheese can be found in nonfat and low fat (1% milkfat) versions, which are preferable to the higher fat (4%) products. Eggs/Egg Whites: Eggs are considered one of natures most perfect foods, and theyve been used as the standard for evaluating the protein quality from other food sources. Although eggs have gotten a bad rap for their cholesterol content, data has shown that dietary cholesterol has less impact on serum cholesterol than was previously supposed. Most people who eat eggs on a regular basis find they dont increase their cholesterol levels. Omega-3 fortified eggs are now available from flaxseed-fed chickens, which provide an additional benefit.
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Whey Protein: Whey protein is fully covered in the supplement section in Chapter 5, so only a summary is needed here. Whey is a product of milk. The two major proteins found in cows milk are whey and casein. The whey proteins are separated and purified into whey concentrates and isolates. Whey has an exceptionally high biological value, high levels of BCAAs, and low levels of lactose and fat. Whey protein also increases the bodys supply of glutathione, which improves immunity and helps protect against cancer. Glutathiones antioxidant activity may help protect athletes against overtraining syndrome, and provide other positive health and performance benefits. For even more details, see my articles on whey in the Brinkzone. To read The Whey It Is:
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To read The Whey To Weight Loss:

Click Here
Tuna and other fish: They dont call tuna chicken of the sea for nothing. Pretty much what can be said for chicken can be said for tuna: its high in protein and low in fat. Its an easy and versatile way to get add protein to the diet and there are almost as many ways to fix up tuna as there is chicken. Unlike chicken however, the fat in tuna comes from omega-3 fatty acids (the fish oils EPA and DHA). The benefits of these fats are well documented: they can reduce the risks of heart disease, reduce inflammatory conditions, improve cognitive function, and may improve fat loss, among other functions important to human metabolism. Although fish in general does not have as high a biological value rating as eggs or whey, its still a complete protein and a worthy addition to an athletes diet. Oats/Oatmeal: Oats are a good source of both soluble and insoluble fiber, B vitamins (especially thiamin), minerals (e.g., manganese; magnesium) and low GI carbs. Oats are one of the few foods that the FDA allows specific health claims to be made for: the soluble beta-glucan fiber in oats has been proven to help reduce serum cholesterol. Not all oatmeals are created equal, however. For example, instant oatmeal has a higher GI than non-instant, old fashioned types. I recom-
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mend that people eat the less processed forms of oatmeal, such as steel-cut/Irish oatmeal, which really sticks to your ribs and supplies a steady blood sugar for hours. Whole Grains: Some other good carb choices are whole grains/whole grain products, such as brown rice and 100% whole wheat breads/pastas. Much of what can be said for oatmeal above can be said for this category. Whole grain foods supply far more fiber, vitamins, and minerals than their more processed counterparts. Fruits and Vegetables: This is often an area of confusion for people. No one can, or should, live on chicken and brown rice alone. Fruits and fibrous vegetables are relatively low in calories, but offer vitamins, minerals, various antioxidants, various phytonutrients, and literally hundreds of other compounds that can prevent cancers, improve immunity, reduce cholesterol, and benefit athletes and regular people alike. A good rule of thumb is that the more deeply colored fruits and vegetables are the highest in antioxidants and health-promoting compounds. Some of the best fibrous vegetable choices include dark green leafy veggies like spinach and kale; as well as other vegetables such as carrots, green beans, broccoli, cauliflower, peppers, and tomatoes. Starchy vegetables such as sweet potatoes and yams, lentils, and other legumes are also excellent, nutrient-dense carbohydrate sources. There is often some confusion regarding fruit, its either listed as the evil of the dieter or the greatest thing one could eat. Both are wrong. Its an issue of goals and balance. Its true the fruit sugar fructose can have negative effects on body fat and health in general when consumed in large amounts, but 2 - 3 servings of fruit per day will not cause any problems. Some good choices include blueberries (as well as others such as strawberries, raspberries, etc.), citrus fruits (i.e., oranges, red grapefruit), cantaloupe, and tropical fruits (i.e., pineapple, papaya). Healthy Fats: Flax oil has been a particular interest of mine for years. Flaxseed is one of the few plant sources rich in the EFA alpha-linolenic acid. Flax oil is an excellent addition to any diet for improving body composition and health. Flaxseeds are beneficial too. In addition to their EFA content, the seeds are a good source of manganese, copper,
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folate, vitamin B6 and magnesium. Flaxseeds are also a source of dietary fiber and plant lignans. The lignans in flaxseed are converted by gut microflora into the mammalian lignans enterodiol and enterolactone, which may reduce the risk of developing hormone-dependent cancers, particularly breast cancer. Flax oil should not be used for cooking and needs to be kept refrigerated, as it becomes rancid quickly. Flaxseeds, on the other hand, are far more stable. Ground seeds can be added to shakes, homemade protein bars or other baked goods. It would be difficult to get your entire recommended intake of linolenic acid from the seeds alone, however, as it takes at least 3 tablespoons of seeds to consume the equivalent of one tablespoon of oil. Whole flaxseeds should be ground prior to use, as the intact seeds are quite indigestible. When choosing other oils, look for unrefined, cold pressed versions. Olive oil should be Extra Virgin or Virgin . Although the focus of the BBR diet is mostly on macronutrients, one of the take home lessons from my Top 10 list is that micronutrients are important too. Each of the items on the list were chosen, not just because theyre good sources of high-quality protein, good fats, and low-GI carbs, but because they have other things to offer as well.
..one of the take home lessons from my Top 10 lst is that micronutrients are important too. Each of the items on the list were chosen, not just because theyre good sources of high-quality protein, good fats, and low-GI carbs, but because they have other things to offer as well.
One should eat to live, not live to eat. Benjamin Franklin
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Chapter 1/Vegetarians Vs. Meat Eaters
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Vegetarians Vs. Meat Eaters

If there is one topic that gets people in the sports nutrition arena hot under the collar, is the age old vegetarian versus meat eater debate. In particular, the debate is focused on whether or not vegetarian diets are adequate and equivalent to diets that include meat when it comes to adding muscle mass. Outlining the entire debate of both sides of the fence is beyond the scope of this discussion. I am going to stick to the debate regarding how a veggie diet vs. a meat-containing diet influences muscle mass, rather than the larger picture of whether or not vegetarian diets are inherently healthier than diets that contain meat and vice versa. In a nutshell, strict vegetarians (vegans) maintain that meat is not essential for building muscle and a diet that mixes complimentary foods such as beans and rice is adequate. Lacto-ovo vegetarians (vegetarians that include milk products and eggs) further maintain that the inclusion of milk and eggs, as highly bioavailable complete proteins, is more than adequate for athletes trying to build muscle and maintain peak performance. Omnivores (omnivore meaning people who eat a wide variety of foods including meat) argue that meats such as chicken, beef and others are by nature more anabolic for a variety of reasons. So whos right? This debate has not been adequately looked at in the research but we do have some data that supports the omnivores position. For example, several studies have found that meat-containing diets are superior for testosterone production than strict vegetarian diets. As most people know, testosterone is an essential hormone for increasing and maintaining muscle mass while keeping body fat low. Its also essential for libido and mood in both sexes, but particularly important for men. One study called, Effects of an omnivorous diet compared with a lacto-ovo
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vegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men looked directly at this debate. The researchers wanted to find out if an omnivorous (meat-containing) diet was superior to a lacto-ovo vegetarian diet on the retention of muscle mass of older men put on a weight training routine. Nineteen men aged 51 - 69 years old were enrolled in the study that ran 12 weeks. Nine men ate their normal meat containing (omnivorous) diet, providing 50 percent of total dietary protein from meat sources such as pork, chicken, fish and beef. Another 10 men followed a lacto-ovo type vegetarian diet for the duration of the study, with both groups following a weight training schedule. Although the strength increases between groups were roughly the same, the study found that the whole-body changes in skeletal muscle size differed significantly between groups. Whole-body muscle mass increased in the omnivorous group, while it actually decreased in the lacto-ovo group. Apparently, the meat eaters gained muscle over the 12 weeks while the lacto-ovo eaters lost muscle mass. Ouch! The authors concluded: ...consumption of a meat-containing diet contributed to greater gains in fatfree mass and skeletal muscle mass with resistance training in older men than did an a lacto-ovo diet. Is this a slam dunk against the vegetarian diet as it relates to the claim that it is just as good as a meat-containing diet for increasing muscle mass? No, but it does lend some support to the idea that omnivorous diets have an edge for producing optimal levels of anabolic (muscle building) hormones and increases in muscle mass. More research is clearly needed to confirm this, however. There is still some debate over which of the two diets is healthier, however, and that has to be factored into peoples choices as to which diet is best suited for them. One area in which vegetarian diets are deficient vs. omnivorous diets is in muscle creatine stores. In the absence of supplementation, vegetarians have been found to have lower total muscle creatine - which could
...consumption of a meat-containing diet contributed to greater gains in fat-free mass and skeletal muscle mass with resistance training in older men than did a lacto-ovo diet.
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limit lean mass gains in response to training. The good news is that a recent study confirmed that vegetarians on a resistance training program responded well to creatine supplementation: their relative gains in work performance, total creatine/phosphocreatine levels, and lean tissue mass were even greater than the response for omnivores taking creatine, due to lower starting creatine levels. The researchers concluded: ...subjects with initially low levels of intramuscular Cr (vegetarians) are more responsive to supplementation. Other areas of concern for vegetarians are: iron status (the iron in plant foods is less bioavailable than the iron in animal foods), zinc, vitamin B12 (cyanocobalamin), vitamin D (cholecalciferol) and calcium. The very high fiber intake associated with vegetarian diets may also, ironically, limit the number of calories a vegetarian athlete can consume. This is the basis for the Ornish Diet, which recommends a vegetarian or near-vegetarian diet for weight loss, on the grounds that eating high fiber plant foods automatically limits calorie intake. The take-home lesson is that vegetarians wanting to increase lean body mass should make sure that important nutrients normally supplied by meat and other animal protein sources are included using a combination of appropriate foods and supplements. It is not impossible to gain a significant amount of lean body mass on a vegetarian diet: legendary bodybuilder Bill Pearl is perhaps the best known example. Truth be known though, my bet would be in favor of the omnivorous diet if optimal muscle mass is the goal.
...subjects with initially low levels
of intramuscular Cr ( vegetarians) are more responsive to supplementation.
This looks like a job for meat! Hank Hill
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Chapter 1/Chapter References
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Chapter References
Berg, J.M., Tymoczko, J.L., Stryer, L. Biochemistry (5th Edition), New York, NY: W.H. Freeman, 2002. Burke D.G., Chilibeck P.D., Parise G., Candow D.G., et al. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003 Nov;35(11):1946-55 Burke L.M., Collier G..R, Hargreaves M. Glycemic index--a new tool in sport nutrition? Int J Sport Nutr. 1998 Dec;8(4):401-15. Campbell W.W., Barton M.L. Jr., Cyr-Campbell D., Davey S.L., et al. Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men. Am J Clin Nutr. 1999 Dec;70(6):1032-9. Chiu C.J., Hubbard L.D., Armstrong J., Rogers G., et al. Dietary glycemic index and carbohydrate in relation to early age-related macular degeneration. Am J Clin Nutr. 2006 Apr;83(4):880-6. Clarke S.D. Polyunsaturated fatty acid regulation of gene transcription: a mechanism to improve energy balance and insulin resistance. Br J Nutr. 2000 Mar;83 Suppl 1:S59-66. DeFronzo R.A., Ferrannini E. Insulin resistance. A multifaceted syndrome responsible for NIDDM, obesity, hypertension, dyslipidemia, and atherosclerotic cardiovascular disease. Diabetes Care. 1991 Mar;14(3):173-94. DeMarco H.M., Sucher K.P., Cisar C.J., Butterfield G.E. Pre-exercise carbohydrate meals: application of glycemic index. Med Sci Sports Exerc. 1999 Jan;31(1):164-70. Gin H., Rigalleau V. Post-prandial hyperglycemia. post-prandial hyperglycemia and diabetes. Diabetes Metab. 2000 Sep;26(4):265-72. Goldspink, G. Mechanical Signals, IGF-I Gene Splicing, and Muscle Adaptation. Physiology (Bethesda). 2005 Aug;20:232-8.
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Harris W.S., Isley W.L. Clinical trial evidence for the cardioprotective effects of omega-3 fatty acids. Curr Atheroscler Rep. 2001 Mar;3(2):174-9. Insell, P., Turner, R.E., Ross, D. Discovering Nutrition, Boston MA: Jones & Bartlett Publishers, 2003. Jenkins D.J., Kendall C.W., Augustin L.S., Franceschi S., et al. Glycemic index: overview of implications in health and disease. Am J Clin Nutr. 2002 Jul;76(1):266S-73S. Kelley D.S. Modulation of human immune and inflammatory responses by dietary fatty acids. Nutrition. 2001 Jul-Aug;17(7-8):669-73. Kirwan J.P., OGorman D., Evans W.J. A moderate glycemic meal before endurance exercise can enhance performance. J Appl Physiol. 1998 Jan;84(1):53-9. Liu S., Manson J.E., Stampfer M.J., Holmes M.D., et al. Dietary glycemic load assessed by food-frequency questionnaire in relation to plasma highdensity-lipoprotein cholesterol and fasting plasma triacylglycerols in postmenopausal women. Am J Clin Nutr. 2001 Mar;73(3):560-6. Ludwig D.S., Majzoub J.A., Al-Zahrani A., Dallal G.E., et al. High glycemic index foods, overeating, and obesity. Pediatrics. 1999 Mar;103(3):E26. Marques-Lopes I., Ansorena D., Astiasaran I., Forga L, et al. Postprandial de novo lipogenesis and metabolic changes induc.ed by a high-carbohydrate, low-fat meal in lean and overweight men. Am J Clin Nutr. 2001 Feb;73(2):253-61. Morris K.L., Zemel M.B. Glycemic index, cardiovascular disease, and obesity. Nutr Rev. 1999 Sep;57(9 Pt 1):273-6. Pawlak D.B., Bryson J.M., Denyer G.S., Brand-Miller J.C. High glycemic index starch promotes hypersecretion of insulin and higher body fat in rats without affecting insulin sensitivity. J Nutr. 2001 Jan;131(1):99-104 Pereira M.A., Swain J., Goldfine A.B., Rifai N., et al. Effects of a low-glycemic load diet on resting energy expenditure and heart disease risk factors during weight loss. JAMA. 2004 Nov 24;292(20):2482-90
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Reaven G. Syndrome X. Curr Treat Options Cardiovasc Med. 2001 Aug;3(4):323-332. Roberts S.B. Energy regulation and aging: recent findings and their implications. Nutr Rev. 2000 Apr;58(4):91-7. Robinson D.R., Tateno S., Knoell C., Olesiak W., et al. Dietary marine lipids suppress murine autoimmune disease. J Intern Med Suppl. 1989;731:211-6. Robinson S.M., Jaccard C., Persaud C., Jackson A.A., et al. Protein turnover and thermogenesis in response to high-protein and high-carbohydrate feeding in men. Am J Clin Nutr. 1990 Jul;52(1):72-80. Rose D.P., Connolly J.M. Dietary fat, fatty acids and prostate cancer. Lipids. 1992 Oct;27(10):798-803. Serhan C.N., Clish C.B., Brannon J., Colgan S.P., et al. Novel functional sets of lipid-derived mediators with antiinflammatory actions generated from omega-3 fatty acids via cyclooxygenase 2-nonsteroidal antiinflammatory drugs and transcellular processing. J Exp Med. 2000 Oct 16;192(8):1197204. Sone H, Suzuki H, Takahashi A, Yamada N. Disease model: hyperinsulinemia and insulin resistance. Part A-targeted disruption of insulin signaling or glucose transport. Trends Mol Med. 2001 Jul;7(7):320-2. Thomas D.E., Brotherhood J.R., Brand J.C. Carbohydrate feeding before exercise: effect of glycemic index. Int J Sports Med. 1991 Apr;12(2):180-6. Tsai C.J., Leitzmann M.F., Willett W.C., Giovannucci E.L. Dietary carbohydrates and glycaemic load and the incidence of symptomatic gall stone disease in men. Gut. 2005;54(6):823-828. Venderley A.M., Campbell W.W. Vegetarian diets : nutritional considerations for athletes. Sports Med. 2006;36(4):293-305.
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Chapter 2: Constructing Your Muscle Building Diet

Where Does The Food Go? Understanding TDEE Resting Metabolic Rate (RMR) Thermic Effect Of A Meal ( TEM) Energy Expenditure of Physical Activity Putting The TDEE Together The Harris-Benedict Formula The Simple Method For Calculating Calories Macronutrients: Protein Requirements Protein: Myths And Realities Macronutrients: Fat Requirements The One-Third Rule Macronutrients: Carbohydrate Requirements Dividing The Days Calories Into Meals Using The Meal Planner To Calculate Calories Pre-/Post-Workout and Nighttime Nutrition Post-Workout Nutrition Pre-Workout Nutrition Nighttime Nutrition Putting It All Together Chapter References
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Chapter 2/Making A Quick Start
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Making A Quick Start

This chapter is the heart of the nutrition and diet plan. It contains all the calculations that will be used to develop your diet plan. This chapter describes how to: determine the number of calories to start your gaining diet with; calculate the amounts of protein, fat, and carbs to eat each day; distribute calories and macronutrients over the number of meals you eat each day.
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Theres a lot of valuable and practical information in the following pages, but also a lot to take in. You may be more interested in getting a start on your diet, and returning to this chapter later as questions arise. The Meal Planner available in the Members Area will help you do this. As detailed later in this chapter, the Meal Planner performs all of the necessary calculations for you: only some basic information is needed to work out your diet requirements. If youd like to jump ahead to the Meal Planner, click one of the two links below. To jump to the explanation of how to use the Meal Planner:
Click Here
To go to the Meal Planner:

Click Here
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Chapter 2/Where Does The Food Go? Understanding TDEE
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Where Does The Food Go? Understanding TDEE

Before we set calories and figure out correct amounts for proteins, fats and carbs, its important to understand where the calories go when we eat. Understanding what happens to the calories in metabolism helps us make smart decisions about what we should be eating for a particular goal, such as losing or gaining weight. There is a strong synergism between the foods we eat and our performance, muscle mass and body fat levels. People debate (make that fight!) about every aspect of nutrition: high carb vs. low carb diets, high protein diets, high fat diets vs. low fat diets, and so on. Regardless of which diet a person follows, one element always remains a constant: the concept of energy balance. The energy balance equation can be summed up as:
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Brinks Universal Law of Nutrition states: Total calories dictate how much you lose or gain, and macronutrient types and ratios dictate what you lose or
Energy Intake = Energy Expenditure + Energy Storage.

It does not matter if your goal is to lose, maintain or gain body weight. Everything ultimately revolves around this simple equation. The type and ratios of macronutrients we eat matters as well as the total number of calories. Brinks Universal Law of Nutrition states: Total calories dictate how much you lose or gain, and macronutrient types and ratios dictate what you lose or gain. To better understand energy balance, we must first be familiar with the components of energy expenditure. Total daily energy expenditure ( TDEE, which is the average number of calories one oxidizes or burns in a day) can be partitioned into three components: Resting metabolic rate (RMR) Thermic effect of a meal ( TEM) Energy expenditure of physical activity (EEPA)
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Resting Metabolic Rate (RMR)

RMR makes a major contribution to TDEE and is associated with the energy cost of maintaining physiological homeostasis. This includes the energy cost of maintaining body temperature, cardiac output, respiration, nervous system function and other involuntary activities. This component of energy expenditure is influenced by body fat levels, gender, and physical fitness, but is determined primarily by lean body mass. Therefore, the greater the amount of lean body mass that you have at any given body weight, the greater your caloric expenditure - even at rest. Your metabolism is the rate at which your body oxidizes (burns) calories to live. About 10 percent of your total daily energy expenditure is used to convert the food you eat into fuel or blubber (fat). Another 20 percent or so is accounted for by exercise and the everyday physical activities of life. I dont believe these figures are written in stone, but you can get an idea of where the calories you eat are going, at least. However, the biggest block of energy is consumed by your resting metabolic rate (RMR), which accounts for up to 75 percent of your daily expenditure. With the RMR accounting for this big a chunk of your daily calories, it behooves you to focus on the RMR as a key spot to manipulate. For example, people who are naturally blessed with a higher RMR will burn up to 200 calories more each day, even when they perform identical activities. Can the RMR be altered? Of course! Your RMR is ultimately controlled by your genetic makeup; but age, gender and body composition also play an important role. Altering your body composition by increasing your muscle mass and decreasing body fat will increase RMR. The reader may be thinking, how do I increase my RMR? Fortunately, when it comes to altering your RMR, nothing beats weight training. Resistance training is essential for losing fat and maintaining lean body mass (muscle). In fact, its just as important as aerobics, if not more so. The truth is, if a person has limited time, I would recommend weight training
As you can plainly see, resistance training is essential to lose fat and to maintain lean body mass. In fact, its just as important as aerobics, if not more so. The truth is if a person has limited time, I would recommend weight training over aerobics any day.
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over aerobics any day. Several recent studies have confirmed that resistance training maintains resting metabolic rate (RMR) better than aerobics. Studies have shown, as well, that resistance training is far superior to aerobics for maintaining the metabolically active tissue we need (muscle!) for a superior fat burning metabolism, while trying to gain muscle mass. Weight lifting is the best exercise you can do to keep your metabolism elevated over long periods of time. Resistance training burns approximately the same number of calories as running or hopping around in an aerobics class, but - unlike aerobics - the calorie burning and metabolism raising effects of weight training continue long after the activity has ended. Aerobic exercise can never offer that benefit. After aerobic exercise, RMR returns to normal within an hour or so, resulting in the consumption of a few additional calories. Big deal. After weight lifting, RMR remains elevated for up to 15 hours! The bottom line: weight training increases post-exercise metabolism and builds muscle that is far more metabolically active than fat. OK, back to the energy equation and understanding TDEE.
Thermic Effect of a Meal (TEM)

TEM is the energy increase that takes place after you eat a meal containing protein, carbohydrate, fat and alcohol. The increase in energy expenditure is due to the cost of digestion, absorption, mobilization and storage of these macronutrients. On average this component comprises approximately 10 percent of TDEE. Perhaps most importantly, the thermic response to ingested foods is driven primarily by the ratio of macronutrients. In other words, the thermic effect of the meal can vary widely, depending on the ratio of carbs, fats and proteins in a given meal. While both protein and carbohydrate will elicit notable and significant thermic responses, fat does not. This is one of several reasons why higher fat diets have been blamed for increased body fat levels over the years. However, as mentioned throughout this chapter, the effects that fats have on body fat are complicated, since certain fats are helpful for reducing body fat, blocking fat storage, and for increasing beta-oxidation, etc. Though
After aerobic exercise, RMR returns to normal within an hour or so, resulting in the consumption of a few additional calories. Big deal. After weight lifting, RMR remains elevated for up to 15 hours! Bottom line, weight training builds muscle that is far more metabolically active than fat.
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the effect of fat on TEM is important to know, its even more important - in my view - to remember that not all fats are created equal in terms of their effects on metabolism. To conclude TEM, it can be stated that TEM varies according to the mixture or ratio of macronutrients eaten at a given meal and can be manipulated to either increase or decrease TDEE by altering the composition of the diet.
Energy Expenditure of Physical Activity (EEPA)

EEPA is the most variable component of TDEE. Translated, its up to us to be either couch potatoes or gym rats! EEPA is composed of both involuntary (i.e., shivering) and voluntary muscular activity, such as exercise. EEPA is influenced somewhat by body weight and composition. This means a heavier person will require more energy than a lighter person and a leaner person will require more energy than a fatter counterpart of the same weight for the same activity and intensity. However, EEPA is primarily driven by an individuals desire and ultimate performance of activity, which is how hard they bust their butt on a particular activity.
The TDEE can help us not just understand what our metabolisms do with the foods we eat, but help us fine-tune our diets to achieve our goal of either gaining weight or losing it.
Putting the TDEE Together

Finally, we can now equate a persons caloric needs as:
TDEE = RMR + TEM + EEPA

The TDEE can help us - not just to understand what our metabolisms do with the foods we eat - but to fine-tune our diets to achieve our goal of either gaining weight or losing it. If your TDEE exceeds calorie intake, you lose weight. If your calorie intake exceeds TDEE (i.e. you are eating more calories than you are burning) you will gain weight. The real question is: what will that gained weight be? Fat? Muscle? Ultimately what you gain or lose will be dependent on the ratio of macronutrients, exercise choices, and genetics.
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Chapter 2/The Harris-Benedict Formula
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The Harris-Benedict Formula

There are several methods for calculating calories specific to the needs and desires of the individual - in this case, men and women who want to pack on quality weight (i.e. muscle) as a result of their hard work in the gym. Some formulas are a tad on the complicated side while others are quite simple. Although the following section will be overly complicated for some, dont despair. A far easier method for calculating calories follows, and the entire e-book uses it for the calculations on diet and calories. Ultimately, we will depend on the simple calorie calculations as our guide in this section. It should be noted, however, that the more complicated formulas tend to be the more precise. An example of one of the more complicated formulas for figuring out calorie intakes based on the persons gender, activity levels, etc. is below. First, you need to calculate your RMR., then add TEM and EPEE, to get TEE. Finally, you have to add additional calories if weight gain is the goal. Probably the most commonly used formula for calculating RMR., is known as the Harris-Benedict formula. It differs for male/female. However, an easier variant of Harris-Benedict Formula goes like so: Formula to calculate RMR for men:
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RMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Formula to calculate RMR for women:
RMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X age in years)
To calculate your total calorie needs, multiply your RMR by the appropriate activity multiplier: If you are sedentary (little or no exercise, desk job): multiply your
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RMR by 1.2 If you are lightly active (light exercise/sports 1-3 days/wk): multiply your RMR by 1.375 If you are moderately active (moderate exercise/sports 3-5 days/wk): multiply your RMR by 1.55 If you perform heavy exercise (hard exercise/sports 6-7 days/wk): multiply your RMR by 1.725
Dont forget: add 10% to account for TEM! Example Calculation: Using the above formula and other needed information to figure out how many calories are needed for quality gains, I plugged in my own stats: 167.5cm tall, 41 years old, and the moderate Activity Multiplier of 1.55. Because the e-book uses the body weight of 200 lb. throughout as the example weight in the Simple Method and the rest of the e-book, I used that weight (though I weigh approximately 175 lb. give or take) in the formula. So: Weight in kilograms: 200 lb. / 2.2 = 90.9 kg Height = 167.5 cm Age = 41 Activity Multiplier: 1.55 RMR = 66 + (13.7 x 90.9 kg) + (5 x 167.5 cm) - (6.8 x 41 years) = 66 + 1245.3 + 837.5 - 278.8 = 1870 kcal 1870 kcal x 1.55 = 2898.5 kcal - this can be rounded off to 2900 kcal Now we add 10% (290 kcal) to account for TEM: 2900 + 290 = 3190 kcal So - for the purposes of this example, my total calorie needs ( TDEE) are 3190 kcal per day.
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The above still only accounts for RMR, TEM, and to some degree, EEPA, but does not take into account the goal of actually gaining weight. We need to add additional calories for that. My recommendation would be to add an additional 10% to the number you come up with if you choose to use the above formula. So, continuing my example, 3190 kcals plus an additional 10% = 3509 kcals per day for the above example to account for RMR, TEF, EEPA, plus an additional 10% to that figure to gain weight. Remember, those numbers can be quite different person-to-person as such a formula has many potential variables to plug in. Thus, do not use my examples to decide on calorie intakes. Also, one does not have to start out with an additional 10%. People who add fat easily or already have a higher amount of body fat may need to exercise more caution. One could start out with an additional 5% and see if weight gain takes place, increasing calories by 5% until weight gain does take place. Hardgainers, on the other hand, could start with 20% above RMR, TEF, and EEPA, to get weight gain moving. What do I recommend? I recommend you make life much easier on yourself and forget all about this formula and use the Simple Method outlined in the next section! The point of this section was to highlight the different factors that determine total daily energy needs. Some people like to make things as hard as they can, but for the rest of us, the K.I.S.S. principle works just as well.
What do I recommend? I recommend you make life much easier on yourself and forget all about this formula and use the Simple Method outlined in the next section!
Simplicity is the key to brilliance. Bruce Lee
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Chapter 2/The Simple Method For Calculating Calories
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The Simple Method For Calculating Calories

Ok, the reader is now thinking, It cant be that complicated to figure out how many calories I need to gain quality weight! The reader would be correct. I just wanted to show some of the methods commonly used to get exact figures for calories. A much simpler, albeit potentially less fine-tuned method for calculating calorie needs, goes like so: Goal Weight Loss Weight Maintenance Slight Weight Gain Greater Weight Gain Weight Gain (Active People) Calories per kg 20 - 25 kcal x kg 25 - 30 kcal x kg 30 - 35 kcal x kg 35 - 40 kcal x kg 45 kcal x kg Calories per lbs 9 - 11 kcal x lbs 11 - 14 kcal x lbs 14 - 16 kcal x lbs 16 - 18 kcal x lbs 20 kcal x lbs
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So, lets return to our person who weighs 200 lb. (about 91 kg). Well use the goal of Greater Weight Gain and a figure of 40 kcal/kg for a person like me - who is active, but not really an athlete. If we crunch the numbers, we find that such a person will need 3,640 calories a day. This is, needless to state, pretty close to the figure of 3,509 calories we worked so hard to come up with in the previous section. Another victory for the K.I.S.S. principle! Now, those numbers are not written in stone. For example, the reader could start out using the 35 kcals per kg figure and see if that is enough calories to start gaining weight while lifting weights and doing other activities. In my experience however, this might not be enough calories. Another method may be to start at the 35 kcals per kg figure and add 300 kcals per week until weight gain occurs. You will have to make some judgement calls and decisions on your own regarding calories. For example, if you are naturally lean and have had trouble putting weight on in the past, you may want to start at the higher calorie intake of 45 kcals per kg. On the other hand, if you are a person who carries more body fat than you
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want, or have always had an easy time gaining weight in the form of body fat, you may want to start at the lower calorie intake of either 30 or 35 kcals per kg. I strongly suggest you keep good records of your food and supplements, you can do this using the Diet Planner software in the Members Area. Using the Diet Planner will be covered in detail in the next chapter, but suffice it to say, its a valuable tool that can help you track your diet and make adjustments according to your results. To check out the Diet Planner:
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While its important to eat as clean as possible, past a certain point its often difficult - especially for very active, younger people - to get enough calories from the recommended foods. Its virtually impossible to eat 4,000+ calories a day from boiled chicken and brown rice as many of the bodybuilders in the magazines claim to do (hint: I have been with many a pro bodybuilder who virtually lived at Taco Bell in the off-season!). Enlisting the help of protein powders, MRPs, and other calorie dense foods (e.g., think pizza and a few cheese burgers!) becomes necessary. A thin crust pizza with some added tuna, for example, when your exercising hard is no great sin. Additionally a burger on wholemeal bread, with a homemade 100% beef patty and salad, is equally in the cards when your trying to consume over 4000 calories per day (and for some, as much as 7000 calories or more per day). Anabolic nutrition requires anabolic foods, so nutrition is a priority when creating your diet plan. Feel free to improvise, however, to get the calories you need. Capische? Now that we have the approximate calories figured out for making consistent gains in weight, we need to figure out the macronutrient breakdown. That is, we have to figure out how much protein, fat, and carbs a person needs within the context of caloric intake, as figured above. The best way to go about that goal is: a) figure out protein requirements; followed by b) fat requirements; and finally c) carbohydrate requirements. Following this a, b, c format will make the process easier to understand and follow. To discuss calorie requirements, post in the Members Area:
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Its virtually impossible to eat 4000+ calories a day from boiled chicken and brown rice as many of the bodybuilders in the magazines claim to do (hint: I have been with many a pro bodybuilder who virtually lived at Taco Bell in the off-season!).
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Chapter 2/Macronutrients: Protein Requirements
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Macronutrients: Protein Requirements

As most people who lift weights are well aware, the one gram of protein per pound of body weight rule has been the mainstay advice for protein intakes for decades. But is it correct? In the past, mainstream nutritionists and medical doctors have warned of dire consequences from such intakes of protein, which we now know is total bunk. They also maintained for decades that athletes didnt need additional protein above the RDA. For the past half-century or so, scientists - using crude methods and poor study design with sedentary people - have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head ...err, I mean the average couch potato. However, in the past few decades, researchers using better study designs and methods with actual athletes, have come to a different conclusion altogether - a conclusion hard-training bodybuilders have known for years. The fact is that active people should consume far more protein than the RDA to maintain hard-earned muscle tissue when dieting, and to increase muscle tissue during the off-season. As one of the top researchers in the field, Dr. Peter Lemon, stated: These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2 - 1.4 grams of protein/kilogram of body mass (150% - 175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212% - 225% of the current RDA) for strength exercisers. Another group of researchers in the field of protein metabolism found that strength-training athletes eating 0.86 grams per kilogram of body weight (close to the RDA for protein) showed a decreased whole body protein synthesis (thats losing muscle, jack!). They came to an almost identical conclusion to that of Dr. Lemon in recommending at least 1.76 g per kilogram of bodyweight per day for strength-training athletes to stay in positive nitro-
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These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2 - 1.4 grams of protein/kilogram of body mass (150% - 175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212% - 225% of the current RDA) for strength exercisers.
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gen balance/increases in whole body protein synthesis.. This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. They concluded: In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males. It should be noted that there is still some confusion on this point. In fact, some prominent researchers have suggested that protein metabolism actually becomes more efficient with training, and that there is no evidence of increased protein needs for either strength or endurance athletes. How do we resolve this conflict? First of all, we need to acknowledge a critical fact: there is a difference between whats needed to maintain lean body mass, and whats optimal for increasing it. As a recent review on the subject acknowledged: ...for athletes desiring muscle hypertrophy, there is little reason to limit protein intake and relatively high intakes might be the best recommendation...Even if 2.5 - 3.0 g protein * kg-1 BW *day-1 is consumed and this amount of protein is more than the synthetic machinery can process, the excess will simply be oxidized. As long as the intake of other nutrients important to the success of an athlete is not compromised, there appears to be little harm in ingesting these high amounts. How does this information relate to the eating habits of the average athlete following the one gram per pound of body weight rule? Well lets see. Given that scientists work in kilograms we have to do some converting. Recall that a kilogram weighs 2.2 lb. So, 200 divided by 2.2 gives us 90.9. Multiply that times 1.8 (the high end of Dr. Lemons research) and you get 163.6 grams of protein per day. Now this is an average figure, that doesnt take biochemical individuality into account. As with vitamins and other nutrients, you identify what looks to be the precise amount of the compound needed for the effect you want (in this case positive nitrogen balance, increased protein synthesis, etc).
...for athletes desiring muscle hypertrophy, there is little reason to limit protein intake and relatively high intakes might be the best recommendation...Even if 2.5 3.0 g protein*kg-1 BW* day-1 is consumed and this amount is more than the synthetic machinery can process, the excess will simply be oxidized. As long as the intake of other nutrients important to the success of an athlete is not compromised, there appears to be little harm in ingesting these high amounts.
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Then add a margin of safety to account for the biochemical individuality of different people, remembering the fact that there are low grade protein sources the person might be eating and other variables. Since theres no evidence of harm, its best to err on the high side of the range, rather than the low. So the current recommendation by the majority of bodybuilders, writers, coaches and others, of one gram per pound of body weight, does a good job in taking into account the current research and adding a margin of safety. In my view, one thing is for sure: a little too much protein is far less detrimental to the athletes goal of increasing muscle mass than too little protein. The truth of the matter, of course, is that many strength training athletes exceed the one gram per pound of body weight rule and are often closer to 1.5 to 2 grams of protein per lb. of body weight. There are no particular reasons why readers cant eat intakes higher than one gram per lb. of body weight, if they so desire, but we will stick to the one gram per lb. figure for this chapter. This makes it relatively simple to determine total protein intake. An example calculation is shown below. Example: Its simple to determine the protein intake for a 200 lb. person: Total protein: 200 lb. x 1 g /lb. = 200 g Total calories from protein: 200 g x 4 calories/g = 800 calories Percentage of cals. from protein: 800 kcal/3640 kcal = 0.22 (22%) If the person was eating 1.5 to 2 grams of protein per LB of BW as some do, that percentage figure would be higher. The same person eating 1.5 g of protein per pound of BW would be getting: Total protein: 200 lb. x 1.5 g/lb. = 300 g Total calories from protein: 300 g x 4 calories/g = 1200 calories Percentage of cals. from protein: 1200 kcal/3640 kcal = 0.33 (33%)
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On the flip side, there is some evidence that suggests an upper limit, beyond which additional protein is useless. There appears to be a dose-response relationship between ingestion of essential amino acids and muscle protein synthesis, but only to a point. Protein synthesis in response to the ingestion of 6 g of essential amino acids was nearly twice that of 6 g of mixture containing only 3 g of EAAs; but the response was similar after the ingestion of either 20 g or 40 g or EAA. The bottom line is that high protein intakes are beneficial, but theres no reason to go overboard! There is no evidence that going over 2 g protein per lb. will be useful for most athletes wishing to build muscle.
The West wasnt won on salad. N. Dakota Beef Council
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Chapter 2/Protein: Myths And Realities
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Protein: Myths And Realities

One of the more pervasive ideas about bodybuilding diets is the notion that high protein intakes are a health risk. Dire warnings about higher than recommended protein intakes causing increased rates of bone loss and stress to the kidneys, have been shown to be false by extensive and accurate studies. Nonetheless, this misunderstanding persists. In fact, recent research has shown potential health uses for higher protein intakes. Other studies continue to suggest that higher protein intakes during a diet may be superior to other diets for fat loss, though the use of high protein diets for weight loss is still debated in nutritional and medical circles. One review study that examined the above issues, Optimal Intakes of Protein in the Human Diet, came to some interesting conclusions on the issue of protein and its potential health uses and safety issues. The study outlined an extensive body of recent data showing that high protein diets may, in fact, be beneficial for reducing blood pressure and stroke mortality. Though some early studies appeared to show that higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion. On the matter of bone loss, the review paper concludes: For bone health, the established views of risk of high protein intakes are not supported by newly-emerging data, with benefits indicated in the elderly. Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein than is currently being recommended. Regarding the potential for protein to stress the kidneys, though research suggests that people with pre-existing kidney disease should avoid high protein diets, no data has ever shown kidney function to be compromised in healthy adults and the above review study confirms this finding. A recent study that examined the renal (kidney) function of athletes who follow a high protein diet that is, protein intake well above the US RDA found no negative effects on the kidney function of these athletes.
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For bone health, the established views of risk of high protein intakes are not supported by newly-emerging data, with benefits indicated in the elderly.
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So whats the take-home from the above? It is arguable whether or not athletes require additional protein to maintain their lean muscle mass and/or increase it, though most modern research appears to confirm they indeed should eat additional protein. The point is, regardless of whether or not athletes need additional protein, higher protein intakes do not appear to pose any health hazards to healthy active people. And higher protein intakes may in fact have health uses of their own as has been found in a plethora of emerging research. Another myth concerns how much protein a person can digest at any one time. Nutritionists and doctors maintained for decades that, people can only digest 30 grams at a time of protein and any additional protein is wasted. Now, I wish I could examine the study or research they are basing this advice on so I could dispute it, but I cant. Why, do you ask? Because in all my years of searching the medical data banks, talking to researchers and falling asleep in the medical library after hours of reading, I have been unable to find exactly where this advice comes from or what its based on. At one time, I went so far as to offer a reward to anyone who could show me a recent study that showed that 30 grams of protein was the upper limit anyone could digest, regardless of age, weight and activity levels. Why is it 30 grams? Why not 28 or 35? Are we saying that the digestive and absorptive ability of a 285 pound, 23 year old football player is the same as a 50 year old, 115 pound woman? But to be completely fair, lets assume for the moment that the 30 grams rule turns out to be true. As discussed earlier, some of the studies done by researchers over the last decade on the protein requirements of athletes recommend intakes that exceed the RDAs by as much as 225 percent! These range from approximately 1.2 grams of protein per kilogram of body weight for endurance athletes, and up to 1.8g of protein per kg for strength training athletes. For a 200 pound bodybuilder a strength training athlete that would be approximately 164 grams of protein per day. Assuming that 30 grams of
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protein is the most anyone can digest, absorb and utilize at a time, this person would need to split his intake into about 5 - 6 meals (164 divided by 30 = 5.47) - which is what most bodybuilders do anyway. In other words, even if the rule was true, there would be no cause for concern that much protein would be wasted, since the intake per meal would still be under (or close to) the theoretical limit. Nonetheless, the assumption that a 200+ lb. healthy athlete is unable to exceed 30 grams of protein in one sitting is neither proven by medical science nor even logical in my view. Now digestion is a very complex topic. Many people think you eat some protein, it mixes with some acid or something, gets broken down into amino acids, gets taken up into the body and everyone is happy. I wish it were that simple. As with all foods, the breakdown of protein starts in the mouth with the simple chewing of food and the exposure to certain enzymes. In the stomach, food mixes with enzymes and other factors such as lipase, pepsin, intrinsic factor, and of course HCl (stomach acid). It moves onto the small intestine and then the large intestine. The small intestine is considered the major anatomical site of food digestion and nutrient absorption and is made up of sections such as the duodenum, jejunum, and the ileum. Pancreatic enzymes (chymotrypsin, trypsin, etc.), bile salts, gastrin, cholecystokinin, peptidases, as well as many others factors are released here. The large intestine is composed of the ascending colon, transverse colon, descending colon, and the sigmoid colon, which all play a part in absorbing the nutrients we eat. Sound complicated? It is. Believe me, I am leaving out a great deal of information so you wont fall asleep! Suffice it to say digestion is a very complicated thing and there are many places along the chain of digestion that can both enhance and degrade a persons ability to absorb the foods we eat. This is a complex process, so there are likely to be wide individual differences in the ability to digest and absorb protein. For the person who is inactive or lives with compromised
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digestion (for whatever reason), 30 grams of protein at one sitting might very well be too much to handle. Even thats speculation, however. A 1999 study, Protein pulse feeding improves protein retention in elderly women fed 15 elderly women 80% of their total daily protein intake in a single meal (lunch). The result was improved nitrogen retention vs. the same total protein intake spread out over 4 meals. The researchers fed the women 1.7 g protein/kg of fat-free mass. If we assume the women in the study were small and frail, with a lean mass of only 40 kg (88 lb.), their intake works out to 68 g protein per day. In the experiment, they consumed 80% of that total in a single meal. That would be a bit over 54 g protein at one sitting. Now maybe 100% wasnt digested/absorbed, but most of it must have been - as their nitrogen status was better than when they consumed the protein in smaller increments throughout the day. So if elderly women were able to digest and utilize more than 30 grams of protein in a single meal, why wouldnt a healthy, active man or woman be able to? So if you happen to eat more than 30 g of protein per meal, I dont think you have anything to worry about. I wont tell anyone. To discuss protein requirements further, you can post in the Members Area.
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To eat is a necessity, but to eat intelligently is an art. Francois La Rochefoucauld
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Chapter 2/Macronutrients: Fat Requirements
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Macronutrients: Fat Requirements

Fat. The very word sends a shiver up the spine of the leanest athlete. Without a doubt, fat is the most misunderstood and maligned of nutrients. Most people including educated people who should know better take a fat is fat and should be avoided approach to eating. Nothing could be further from the truth, especially when trying to put on quality mass. Are all fats created equal and should we avoid fat, if trying to gain lean mass? The answer to both questions is a resounding no! Its interesting to note that people have no problem accepting the fact that there are different types of carbohydrates with different effects on the body, as described above. The terms simple and complex or high glycemic and low glycemic get thrown around all the time when referring to carbohydrates. The same holds true for proteins. Terms such as complete and incomplete proteins or high biological value as well as other terms are applied to proteins whenever we read an article on the topic. People seem to have no problem understanding and accepting that there are large differences in the types and quality of carbohydrates and proteins they eat, but often think of all fats as being equal, without any unique effects of their own. Fat is fat, they will say. They are told to avoid all fats and to consider fat as the enemy of the athlete or the person trying to shed some weight. As briefly outlined previously, fats have just as many biochemical differences and effects on the body as carbohydrates and proteins do. There are many different types of fats, such as monounsaturated, saturated, polyunsaturated, omega-3, omega-6, as well as many others. Within this group are even more lipids (fats) such as alpha-linolenic (ALA), linoleic (LA), EPA, DHA, GLA, CLA and so on. The idea that a fat is a fat, and all fats are bad for you and should be avoided is, of course, ridiculous advice and is based on outdated research and sheer ignorance of the topic.
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Fat is fat, they will say. They are told to avoid all fats and to consider fat as the enemy of the athlete or the person trying to shed some weight.
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There is no doubt that certain fats such as saturated and trans fatty acids should be limited or avoided if peak performance, long-term health and/or weight loss is the goal. On the other hand, a great deal of recent research is showing that moderate fat intakes, of the right types of fat, do - in fact - have a place in the athletes diet, as well as the average person concerned with long term health, weight loss and performance. So, the trick is to learn to see fats as a group of lipids that have their own unique effects on the body. We can, then, shed the old notion that fat is the enemy of the athlete, because its simply not true. With that in mind, we will continue to outline the fat requirements for this chapter when an optimized anabolic environment for growth is the goal. As most people are aware, hormones such as testosterone, growth hormone, insulin like growth factor-1 (IGF-1), and insulin are major anabolic (muscle building) hormones. Its well known that a particular hormonal milieu is needed to increase muscle mass and decrease body fat in response to exercise. For example, a weight lifter with inadequate testosterone levels will find it virtually impossible to add muscle mass even though he is weight training and eats well. A good diet and training regimen is essential to increase strength, muscle mass, and performance. Yet, without adequate anabolic hormone levels, he is essentially spinning his wheels. This known fact has been responsible for some athletes turning to synthetic versions of anabolic hormones, such as anabolic steroids and man-made growth hormone, as well as other compounds. What are overlooked by many people, however, are the effects that macronutrients (carbohydrates, fats, and proteins) have on the production of anabolic hormones. Testosterone is generally considered the king of anabolic hormones, especially in men. Anything that can positively and safely affect testosterone levels is considered a plus for athletes concerned with building muscle and increasing strength. Although essential for increasing muscle mass, testosterone has many functions in the human body ranging from libido, to immunity, to depression. So an increase in testosterone levels can have many positive applications.
Testosterone is generally considered the king of anabolic hormones, especially in men. Anything that can positively and safely affect testosterone levels is considered a plus for athletes concerned with building muscle and increasing strength.
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This is particularly true for men and women (yes women need testosterone too!) who suffer from low levels of this essential hormone. Although high carbohydrate, low fat diets have been all the rage for the past decade or so, they may be particularly hard on testosterone levels. For example, one study examined 30 healthy male volunteers who were switched from their customary diet that supplied 40 percent of energy as fat, to a diet containing significantly less fat (25 percent of energy) for 6 weeks. The study found a statistically significant drop in serum testosterone levels (from 22.7 nmol/l to 19.3 nmol/l), free testosterone and other androgens. This study also found that a higher ratio of saturated fat to polyunsaturated fat was positively correlated with higher testosterone levels. Another study that had two groups eating approximately the same ratios and amounts of carbohydrates and fats, found a mixed diet that included animal products resulted in higher testosterone levels than a lacto-ovo vegetarian diet. Several other studies appear to confirm the effects of dietary fats on testosterone levels, as well as other dietary variables. However, there is a ceiling of how much fat should be eaten to achieve optimal testosterone levels. Studies suggest that 30 percent of calories from fat appears to be the proper amount of fat needed, as diets higher than 30 - 40 percent showed no extra advantage. The lesson here is, for optimal hormonal production of anabolic hormones in athletes, adequate fat is essential. Knowing that information, we will set up the fat requirement of our anabolic diet with fat comprising 30 percent of total calories. Example: To determine total fat for a 200 lb. person, we need to start with the total calories. 30% of the total calories will be from fat. Since fat provides 9 calories per gram, dividing by 9 will give us the total grams of fat for the day: Total calories from fat: 3640 kcal x 0.30 = 1092 calories Total grams of fat = 1092 kcal/9 kcal per g = 121.3 g
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The One-Third Rule

Now that we have the total amount of fat figured out, we need to decide on what type of fat, since different fats have different effects on health, testosterone levels, etc. As research has made clear, some saturated fat is needed for optimal testosterone production. What I suggest to people is that they follow the onethird rule: one-third of your fat allotment should come from unprocessed polyunsaturated fats with high omega-3 contents (e.g. flax, hemp, Udos Choice, fish oils, etc). Another third can come from monounsaturated fats (e.g. olive oil, avocados, etc.). The final third should come from saturated fats that are already found in red meat, whole milk, butter, etc. This ratio allows for optimal testosterone production, quality weight gain, and performance, without sacrificing your health in the process. I have found this to be a highly successful strategy for quality muscle gains with minimal body fat increases (though body fat is still dependent on other factors such as total calories, activity levels, genetics, etc). If you divide the total fat grams per day (121) by 3 you get slightly over 40 grams of fat. Thats approximately 40 grams from high omega-3 EFA rich oils, 40 grams from monounsaturated fats, and 40 grams from saturated fats, all divided over the days eating. If you divide the total fat between 6 meals, you will find that each meal requires roughly 20 grams of fat per meal. A half-tablespoon of flax oil mixed in a protein drink (7 grams), another half-tablespoon of olive oil over a salad, and the naturally occurring saturated fat in, say, a 5 ounce piece of lean red meat, will cover our 200 lb. example. You will notice that the above comes close, but does not follow a perfect one-third rule for fats, but different meals can have different ratios of fats as long as the total for each is met each day. Life is too short to sit around trying to get it perfect with each meal! To discuss fat requirements further, you can post in the Members Area.
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Chapter 2/Macronutrients: Carbohydrate Requirements
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Macronutrients: Carbohydrate Requirements

Figuring out carbohydrate requirements is the easy part. Its what ever is left over after you have figured out protein and fat requirements. Example: To determine total carbohydrate for a 200 lb. person, we can use the figures previously calculated for protein and fat. Percentage of calories from protein: 22% Percentage of calories from fat: 30% Percentage of calories from carbs = 100% - 22% - 30% = 48% Total calories from carbs: 3640 kcal x 0.48 = 1747 calories Total grams of carbs per day: 1747 kcal/4 kcal per g = 436.8 g This is more than sufficient to fuel tough workouts and refill liver and muscle glycogen after exercise in a 200 lb., moderately lean person. Choose carbohydrates from the moderate and low GI lists above and use high GI carbs for pre- and post-workout nutrition. Simple no? Of course, the carb numbers would be different if the person was eating more protein (thus leaving less percentage of carbs from the total calories) or weighed less or more or was using the lower calorie values in the calorie chart. To discuss carbohydrate requirements further, you can post in the Members Area.
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Chapter 2/Dividing Calories Into Correct Meals
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Dividing Calories Into Correct Meals

Finally, we get to put all our hard work together into a final diet structure. The optimal way to keep steady blood sugar and a steady availability of nutrients to the body is to divide the calories into 5 - 7 meals per day. Example: In the previous sections, we determined that a 200 lb. person would need to eat 200 g protein, 437 g carbs, and 121 g fat per day. To work out how much to eat in each meal, we need to divide these figures by the number of meals: 5, 6, or 7. Assuming our example is eating 6 meals a day, this looks like: Protein: 200 g/6 = 33.3 g/meal Carbs: 437 g/6 = 72.8 g/meal Fat: 121 g/6 = 20.2 g/meal
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Now, the above is a pretty classic and straightforward way to approach a weight gain oriented diet plan, but what of nutrient timing? Though the magazines and many self proclaimed guru types act as if there is some magic way of timing nutrients to be the next Dorian Yates, its more pseudo science than scientific fact. Of course, it makes sense to eat immediately after waking up, since one has been fasting for the 7 - 9 hours of sleep. It also stands to reason, based on the data we have, that pre- and post-workout nutrition may further assist in optimizing gains in LBM. There are no magic nutrient timing formulas, however. Or, perhaps I should say: there are no magic formulas out there for timing nutrients that are anything more than the writers fantasy. The basic goal is to keep a steady flow of nutrients throughout the entire day by properly dividing up your meals as mentioned above, and sticking with it. There is also some logic to eating a small protein meal prior to bed,
Now, the above is a pretty classic and straightforward way to approach a weight gain oriented diet plan, but what of nutrient timing? Though the magazines and selfproclaimed guru types act as if there is some magic way of timing nutrients to be the next Dorian Yates, its more pseudoscience than scientific fact.
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Chapter 2/Dividing Calories Into Correct Meals
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using a slow digesting protein from the recommended food lists, such as casein or cottage cheese. Although all of these strategies, e.g., pre- and post-workout nutrition, eating before sleep, etc., make intuitive sense, and there is some data to suggest they will help, there really is no solid proof as of yet, that they will make a difference beyond simply getting adequate calories of the right types, and in the right ratios, at regular intervals during the day, as this ebook has outlined. Again, dont be fooled by magic nutrient timing formulas that the author discovered during his trip to a secret lab in the East, or while working for the CIA. The time tested rule for people who have made steady gains is to use a well-designed diet that is consistently applied month in and month out. Of the dozen or so professional bodybuilders I have worked with or known, and the many high level amateur bodybuilders I have worked with, THAT was what accounted for their diet success, not running off to follow the latest greatest secret diet strategy advertised in the mags. In fact, they laugh at such people. As in war, anabolic nutrition also follows the K.I.S.S rule for success: Keep It Simple StupidYes, there are some general rules for timing your meals, such as eating first thing in the morning and approximately every 3 hours after that, using pre- and post-workout drinks, and a having few bites of cottage cheese before bed; but its a pretty straightforward process, I assure you.
As in war, anabolic nutrition also follows the K.I.S.S. rule for success: Keep It Simple Stupid...Yes, there are some general rules for timing your meals...but its a pretty straightforward process I assure you.
Life is really simple, but we insist on making it complicated. Confucius
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Chapter 2/Using The Meal Planner To Calculate Calories
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Using The Meal Planner To Calculate Calories

Can figuring out your daily calories get any simpler than pulling out a calculator and multiplying your weight by the right number of kcals/lb.? Believe it or not, it can. Ive had a Meal Planner created for the BBR Members Area that performs all the calculations for you. The calculations performed by the Meal Planner are based on the numbers from the Simple Method table in the previous section. You dont even need a calculator now: the only thing you need to do is answer a few simple questions and the Planner takes care of the rest. A pic of the user form appears on the next page (Figure 1). All I had to do was to type in my weight (or the weight Im using for this example); click on the option that best describes my body type; choose the number of meals I normally eat; type in my age (shudder!); and finally, choose between male or female. Then, once all the work was done, I clicked the button on the bottom of the page. The whole process took approximately 15 seconds. The Planner report appears in Figure 2. Youll note that the report uses a more precise figure for the total calories and other numbers. This is because it used a figure of 90.9 kg, rather than rounding up to 91 kg, like I did in my example. The difference is minimal - especially so when you consider that its nearly impossible to eat the exact amount of calories needed each day...even on a good day, youll always be a bit over or a bit under. And thats ok - a small amount of variation is expected, and isnt going to make or break your efforts. Check out the Meal Planner:
Click Here
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Figure 1: the user form for the Meal Planner. There are only 5 pieces of information that are needed for the Planner to create a meal and calorie plan.
Bodybuilding Revealed Members Zone
Welcome, WillBrink.
You last visited: Today at 06:03 PM Private Messages: 0 Unread, Total 169.
Meal & Calorie Planner
The Calorie Planner uses the exact same calculations found in your Bodybuilding Revealed e-Book. This planner assumes youre currently training between 3 - 4 times per week with weights and 2 - 3 times per week of cardio as per the e-Book.
Enter your Current bodyweight here: or Kilograms here or Stones here:
200
lbs kg stones & lbs
a] Have always had a hard time adding weight b] Need to gain weight but dont have a higher than normal BF% c] Have more bodyfat then I prefer but want to keep LBM or add LBM d] Have never had trouble adding bodyweight in the form of bodyfat
How many meals per day do you eat? 5 or 6 How old Are You? Are you Male or Female?
5 41 Male
Female
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Figure 2: The user report from the Calorie Planner. The report provides info on the calories, protein, carbs, and fat to be eaten for both the full day and each meal.
Bodybuilding Revealed Members Zone > Meal and Calorie Planner
Welcome, WillBrink.
You last visited: Today at 06:03 PM Private Messages: 0 Unread, Total 169.
View Report
Hi, WillBrink You are a 41 yr old Male, you currently weigh 200 lbs (90.91 kg). You need to gain weight but dont have a higher than normal BF%. Based on that information here is your daily macro-nutrient breakdown for building lean muscle mass without adding unwanted body fat. Calories: You will need to start your diet at 3636 kcalories per day. Your 3636 kcals should be spread over 6 meals, thats 606 kcals per meal your breakdown is below: Protein: You need to eat 200 g protein, spread over your 6 meals. This equates to 800 kcals per day from protein. This equates to 33.3 grams of protein per meal. Fat: You need to eat 121 grams of fat per day, spread over your 6 meals. That will be 30% of your daily calories. This equates to 1091 (calories) per day from fat. This equates to 20.2 grams of fat per meal. Carbohydrates: You will need to eat 436 grams of carbs per day, spread out over 6 meals This equates to 1745 kcals (calories) per day from carbs. This equates to 72.7 grams of carbs per meal. That will be 48% of your daily calories. MEAL Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 TOTALS PROTEIN 33.3 33.3 33.3 33.3 33.3 33.3 800 CARBS 72.7 72.7 72.7 72.7 72.7 72.7 1745 FAT 20.2 20.2 20.2 20.2 20.2 20.2 1091 CALORIES 606 606 606 606 606 606 3636
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The Meal Planner also incudes a calorie variator function, that you can use to add or subtract 300 calories a day from your totals, and recalculate your requirements (Figure 3). Use the variator to adjust your program according to your results: if you arent adding weight quickly enough, add calories (Figure 4). If, on the other hand, youre adding too much weight as fat, subtract calories (Figure 5). Make adjustments - if needed - every two weeks or so. Figure 3: the Calorie Variator. Use the CV to add/subtract 300 calories from your diet and re-calculate your macronutrient targets.
Due to many factors outside of our control, such as how energetic your day time job is, whether you do a lot more cardio than is suggested and so forth, we have added the Calorie Variator. If youre not gaining enough weight or are gaining more bodyfat than you would like, then choose to lower or raise your daily calories by 300 kcals per day until you see the results your after. The hit re-submit. Try the new daily calorie gures etc, and keep your records, then you can come back and adjust as required. I am not gaining weight fast enough, so add 300 kcals per day to my meal planner I am gaining too much weight in the form of fat so please drop 300 kcals per day from my meal planner
Show printer friendly version of this report: E-mail this report to my registered e-mail address:
Figure 4: the results after using the Calorie Variator to subtract 300 calories/day from the example diet. Note that protein remains the same, while carbs and fat are reduced. The macronutrient ratios have also changed from 22% protein/48% carbohydrate/30% fat to 24% protein/46% carbohydrate/30% fat (full report not shown).
MEAL Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 TOTALS PROTEIN 33.3 33.3 33.3 33.3 33.3 33.3 800 CARBS 64.0 64.0 64.0 64.0 64.0 64.0 1535 FAT 18.5 18.5 18.5 18.5 18.5 18.5 1001 CALORIES 556 556 556 556 556 556 3336
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Figure 5: the results after using the Calorie Variator to add 300 calories/day to the example diet. Note that protein remains the same, while carbs and fat are increased. The macronutrient ratios have also changed from 22% protein/48% carbohydrate/30% fat to approx. 20% protein/50% carbohydrate/30% fat (full report not shown).
MEAL Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 TOTALS PROTEIN 33.3 33.3 33.3 33.3 33.3 33.3 800 CARBS 81.5 81.5 81.5 81.5 81.5 81.5 1955 FAT 21.8 21.8 21.8 21.8 21.8 21.8 1181 CALORIES 656 656 656 656 656 656 3936
The great thing about using the Meal Planner is that its completely integrated with another essential tool in the BBR Members Area: The Diet Planner. The Diet Planner is designed to help you track and plan your diet. As discussed in the following chapter, the information from the Meal Planner report on your total calories and macronutrient percentages can be plugged right into the Diet Planner, so there are no calculations required.
I dont believe in mathematics. Albert Einstein
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Chapter 2/Enhancing The Anabolic Response
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Pre-/Post-Workout & Nighttime Nutrition

The recommendations made in the previous sections will provide your body with the nutrients and energy that it needs to grow. For many people, simply cleaning up their diets and eating quality food is enough. Theres a growing body of research, however, that has contributed to our understanding of muscle growth, and has highlighted additional ways we can manipulate nutrition to enhance the anabolic response to exercise.
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Post-Workout Nutrition
After all the high GI carb bashing I just did, the reader might think there is no place for them in the bodybuilders diet. This assumption would be wrong. As the expression goes, there is a time and place for everything, and there is one key time and place for high GI carbs: immediately following workouts. Following workouts, the body preferentially shuttles glucose into the liver and muscles replacing lost glycogen via both insulin dependent and noninsulin dependent glucose transport mechanisms. This is the key time to take advantage of the one thing high GI carbs do well: raise blood sugar and insulin quickly. Interestingly, studies have found a better insulin response when carbs and protein are mixed together post-workout over carbs alone. The combination also enhances glycogen resynthesis, protein synthesis, reduces muscle damage and reduces post-workout levels of the catabolic (muscle wasting) hormone, cortisol. In a recent study, post-workout carbs and protein were also shown to increase expression of androgen receptors (AR) after resistance exercise (RE). The authors concluded: ...feeding after RE increased AR content, which may result in increased testosterone uptake, and thus enhanced luteinizing hormone secretion via feedback mechanisms.
...feeding after RE increased AR content, which may result in increased testosterone uptake, and thus enhanced luteinizing hormone secretion via feedback mechanisms.
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Both laboratory experiments and direct experience have demonstrated the value of consuming a combination of high-GI carbohydrates and quickly digested protein and/or essential amino acids for enhanced recovery and anabolism following resistance exercise. Bodybuilders have done this for years. Some bodybuilders will eat a high GI meal such as a bowl of white rice or corn flakes in skim milk, and drink a protein shake consisting of whey with it or mix a carb drink with a few scoops of protein powder. Its far more convenient - not to mention reproducible - to consume high-GI carbs and protein in the form of a drink. This is how most of the research was done, and it eliminates any delays in nutrient uptake due to digestion.
Pre-/During Workout Nutrition

Although the effects of eating various foods or supplements pre-workout and its effects on LBM are unclear, recent data suggests nutrients taken immediately before or during exercise may also play an important role. One recent study found that pre-exercise nutrition had an even greater impact than eating post-workout. The study was designed to determine whether consumption of an oral amino acid-carbohydrate supplement before exercise would result in a greater anabolic response than supplementation after resistance exercise. Six subjects participated in two trials in random order. The amino-carb mix consumed immediately before exercise or the same amino-carb drink consumed immediately after exercise. Blood and muscle phenylalanine (an amino acid) concentrations were increased by approximately 130% after drink consumption in both trials. Blood levels of phenylalanine during exercise increased dramatically and remained elevated for two hours after exercise in both trials. What was interesting however was the delivery of amino acids was significantly greater when they took the amino-carb mixture pre-workout vs. when they ingested the amino-carb drink after exercise. These researchers concluded: ...these results indicate that the response of net muscle protein synthesis to consumption of an amino acid and carbohydrate solution immediately before
...these results indicate that the response of net muscle protein synthesis to consumption of an amino acid and carbohydrate solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids...
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resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids A more recent series of studies examined the effects of consuming either carbohydrate, protein, or a combination of the two during resistance exercise. The researchers found that combined consumption of carbs and essential amino acids (EAAs) significantly reduced post-exercise cortisol levels, and reduced excretion of 3-methylhistidine - a marker of protein catabolism - for up to 48 hours post-workout. In a second paper, the same group also reported greater increases in cross-sectional area of Type I, IIa, and IIb muscle fibers in the group receiving both the carbs and EAAs. So whats the take-home lesson? The best solution is probably to do both: consume some carbs and protein immediately before, or during your workout, and then after your workout is complete. We know from previous work that there are additive effects when more than one dose of amino acids and carbs are consumed, so it makes sense to cover all the bases. This approach is also recommended by researchers John Ivy and Robert Portman in their recent book Nutrient Timing. In their book, they divide the muscle growth cycle into three distinct phases: the Energy Phase (e.g., immediately prior to, and during the workout); the Anabolic Phase: (e.g., the 45 minute period following the workout); and the Growth Phase (e.g. the subsequent hours of the day). They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise. Combining pre- and post-workout nutrition received some very recent, experimental confirmation. The 10 week study by Dr. Paul Cribb compared pre- and post-workout carbs, protein and creatine consumed by a group of resistance-trained men, to a group taking the same nutrients at other times of the day. Improvements in strength and lean mass were greater in the group receiving the pre- and post-workout feedings. The study concluded: PRE-POST demonstrated a greater (P < 0.05) increase in lean body mass and 1RM strength in two of three assessments. The changes in body composition
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were supported by a greater (P < 0.05) increase in CSA of the type II fibers and contractile protein content. PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program. Specific grams of carbs per kg of body weight formulas exist for pre- and post-workout carbohydrate intake. Protein recommendations are more variable, although it would appear that an amount that provides at least 6 g of essential amino acids is appropriate. A formula containing 1.0 g/kg high-GI carbs and 0.5 g/kg whey protein will easily cover the needs of most people. This amount should be split between your pre- (or during) and post-workout drinks.
Pre- and post-workout sample calculation: To figure out how many grams of carbs and protein youll need using the pre-/post-workout formula, you take your weight in kg. For our 200 lbs example: Weight in kilograms: 200 lb. / 2.2 = 90.9 kg multiply this number by 1 g/kg to get the grams of carbs, and 0.5 g/kg to get the grams of protein. 91 x 1 g/kg = 90.9 grams of high-GI carbs 91 x 0.5 g/kg = 45.5 grams of protein (whey, hydrolyzed whey) To make the measuring and math easier, we can round these numbers up to 92 g carbs and 46 g protein. Divide into two equal portions, half for pre-workout and half for post-workout (e.g. 46 g carbs and 23 g protein for each). Together, the pre- and post-workout drinks replace one of the 6 meals our example eats each day. Subrract the grams of carbs and protein from your totals for the day. The remaining protein, carbs, and fat will be evenly divided over the five remaining meals. Protein: 200 g - 46 g = 154 g. 154 g/5 meals = 30.8 g per meal Carbs: 436 g - 92 g = 344 g. 344 g/5 meals = 68.8 g per meal Fat: 121 g/5 meals = 24.2 g /meal
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If youd like to keep it simple though, mix 30 - 50 g of high quality whey with 75 - 100 g of high GI carbs (such as glucose, maltodextrin, etc.,) and 3 - 5 g of creatine monohydrate and drink half immediately before you hit the gym, and the other half immediately following your workout. If youre 160 - 200 lb., use the lower end of the range; over 200 lb., use the higher numbers. The pre- and post-workout drinks should contain as little fat as possible, as dietary fat will slow down the absorption of the high GI carbs and proteins. These grams of carbs and protein would of course be subtracted from the days calorie and macronutrient totals. Depending on your weight, the pre-and post-workout drinks may add up to more, or less than your other meals. The tables below illustrate how you adjust your intake to match. Figure 6. Example of a non-training day: the calories , protein, carbs and fat are simply split up equally throughout the 6 meals. If you choose to eat 5 or 7 meals daily then you would calculate your splits accordingly. In this example Meal 5 stays the same in calories, protein, carbs and fat. Meal Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Totals Protein 33.3 33.3 33.3 33.3 33.3 33.3 800 Carbs 72.7 72.7 72.7 72.7 72.7 72.7 1745 Fat 20.2 20.2 20.2 20.2 20.2 20.2 1091 Calories 606 606 606 606 606 606 3636
Figure 7. The formula of 1 g/kg carbs and 0.5 g/kg protein has been used in this example for pre- and post-workout nutrition: the total has been divided between the two, which are being used in place of Meal 5. As you can see the fat calories not used for pre- and post-workout have been added to the other meals. Protein and carbs from the other 5 meals have also been reduced to account for the additional carbs and protein used in the workout drinks. Total calories and macronutrients, however, stay the same.
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Meal Meal 1 Meal 2 Meal 3 Meal 4 Pre-Workout Post-Workout Meal 6 Totals
Protein Carbs Fat 30.8 68.8 24.2 30.8 68.8 24.2 30.8 68.8 24.2 30.8 68.8 24.2 23.0 46.0 0.0 WORKOUT/EXERCISE 23.0 46.0 0.0 30.8 68.8 24.2 800 1745 1091
Calories 617 617 617 617 276 276 617 3636
Nighttime Nutrition
Eating every 3 hours or so has the effect of providing your body with a steady stream of nutrients throughout the day. Small, frequent feedings of high-quality protein maintain the amino acid levels needed to repair and build new muscle. Needless to state, this process is interrupted at night, by sleep. Once the final meal has been digested and absorbed, no more food is eaten until the next morning. And even though youre sleeping, your body still uses energy. Other biochemical processes continue as well. During the postabsorptive state, the needs of the body must be met using stored nutrients. Although protein synthesis still occurs, the body enters a net catabolic state. By morning, the rate of protein degradation is greater than protein synthesis. Skeletal muscle contains nearly one-half of the total body protein and plays an important role in maintaining the free amino acid pool during this period. Feeding eventually restores the balance between protein breakdown and synthesis, although it would be nice to find some way to prevent - or at least reduce - the amount of muscle protein breakdown during sleep. In the supplement section review of casein, I discussed a study, Slow and fast dietary proteins differently modulate postprandial protein accretion, that examined the impact of protein digestion rate on protein synthesis and breakdown. The researchers compared whey to casein. What they
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found was that a quickly digested protein like whey was better for increasing protein synthesis, while a slow digesting protein like casein resulted in a much lower, prolonged enhancement of amino acid levels - which wasnt very effective for boosting synthesis, but was good for preventing protein breakdown. So theres a possibility that a small amount of a slow protein like casein, consumed at bedtime, would maintain amino acid levels sufficiently to blunt the catabolic effects of fasting on your muscles while we sleep. Is there any proof at this point that having a bedtime snack will result in extra pounds of muscle? None at all. In view of the research, my take is that a snack before sleep is a wise precaution, but strictly optional. Does it have to be casein? Maybe not. Most animal proteins digest much more slowly than whey does. But casein is an extremely large protein, and associates with other caseins to form large complexes that gel in the stomach and are especially difficult to digest. So, unless youre allergic to it, casein is probably one of the best proteins you could use for this purpose. A good bedtime snack will contain about 30 - 50 g of protein, with minimal carbs. A small amount of healthy fat could be added to slow digestion even further. It doesnt need to be elaborate: this isnt a full meal. A couple of scoops of a casein-based protein powder or some cottage cheese should do the trick. These nutritional enhancements wont work miracles, of course. If your training and/or nutrition over the rest of the day arent up to snuff, consuming pre-/post-workout drinks and eating a bedtime protein snack wont make up for those shortcomings. In conjunction with a good training program and diet however, these additions have the potential to add to your success. Its your entire program of nutrition, supplementation and training that will bring success, not one or two simple changes. Just remember, its not rocket science, so dont make it any more complicated then it needs to be. To discuss Pre-/During or Post-Workout Nutrition further, you can post in the Members Area.
Click Here
If your training and/or nutrition over the rest of the day arent up to snuff, consuming pre- and postworkout drinks wont make up for those shortcomings. In conjunction with a good training program and diet however, combining pre- and post-workout nutrition will clearly add to your suc-
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Chapter 2/Putting It All Together
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Putting It All Together

In a nutshell, heres how you put together your nutrition plan: Determine the number of calories youll start with, based on your body weight (in kg) multiplied by the numbers from the table in the Simple Method or using the Meal Planner tool in the BBR Members Area. Decide on the grams of protein needed, e.g.,1 g per lb. of body weight. Decide on the fat content of the diet, which is 30% of the total calories calculated. Follow the One-Third Rule as outlined in the section on fats. Divide the fat calories by 9 to get the grams of fat you need per day. Decide on carb content of your diet, which is simply the amount of calories you have left after you subtract your protein and fat needs. In the sample calculation, this worked out to about 50% of total calories, although this will vary from person to person. Divide your carb calories by 4 to get the grams of carbs you need per day. Divide your calories and macronutrients between 5 - 7 meals per day. Eat your first meal immediately on waking up. Additional meals should be eaten approximately every 3 hours throughout the day. Choose the foods you eat from the lists of recommended sources of protein, fats, and carbohydrates in Chapter 1. Follow pre- and post-workout nutrition recommendations, and consume a small amount of slow digesting protein prior to sleep. Train hard and gain quality weight!
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Chapter References
Arnal M.A., Mosoni L., Boirie Y., Houlier M.L., et al. Protein pulse feeding improves protein retention in elderly women. Am J Clin Nutr. 1999 Jun;69(6):1202-8. Bird S.P., Tarpenning K.M., Marino F.E. Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism. 2006 May;55(5):5707. Bird S.P., Tarpenning K.M., Marino F.E. Effects of liquid carbohydrate/essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in untrained men. Nutrition. 2006 Apr;22(4):36775. Bird S.P., Tarpenning K.M., Marino F.E. Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol. 2006 May;97(2):225-38. Boirie Y., Dangin M., Gachon P., Vasson M.P., et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5. Borsheim E., Aarsland A., Wolfe R.R. Effect of an amino acid, protein, and carbohydrate mixture on net muscle protein balance after resistance exercise. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):255-71. Botbol V., Scornik O.A. Measurement of muscle protein degradation in live mice by accumulation of bestatin-induced peptides. Am J Physiol. 1997 Dec;273(6 Pt 1):E1149-57 Bryner R.W., Ullrich I.H., Sauers J., Donley D., et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21. Campbell W.W., Crim M.C., Dallal G.E., Young V.R., et al. Increased protein requirements in elderly people: new data and retrospective reassess-
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ments. Am J Clin Nutr. 1994 Oct;60(4):501-9. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):191825. Dorgan J.F., Judd J.T., Longcope C., Brown C., et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr. 1996 Dec;64(6):850-5. Burke L.M. Nutrition for post-exercise recovery. Aust J Sci Med Sport. 1997 Mar;29(1):3-10. Habito R.C., Ball M.J. Postprandial changes in sex hormones after meals of different composition. Metabolism. 2001 May;50(5):505-11. Hamalainen E., Adlercreutz H., Puska P., Pietinen P. Diet and serum sex hormones in healthy men. J Steroid Biochem. 1984 Jan;20(1):459-64. Ivy J.L., Goforth H.W. Jr., Damon B.M., et al. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol. 2002 Oct;93(4):1337-44. Ivy J.L. and Portman R. Nutrient Timing, North Bergen, NJ: Basic Health Publications, Inc. 2004. Jorgensen J.O., Vahl N., Dall R., Christiansen J.S. Resting metabolic rate in healthy adults: relation to growth hormone status and leptin levels. Metabolism. 1998 Sep;47(9):1134-9. Kraemer W.J., Spiering B.A., Volek J.S., Ratamess N.A., et al. Androgenic responses to resistance exercise: effects of feeding and L-carnitine. Med Sci Sports Exerc. 2006 Jul;38(7):1288-96. Lemon P.W. Do athletes need more dietary protein and amino acids? Int J Sport Nutr. 1995 Jun;5 Suppl:S39-61. Lemon P.W. Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle? Nutr Rev. 1996 Apr;54(4 Pt 2):S16975.
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Mahan L.K. and Escott-Stump S. (Eds.) Krauses Food, Nutrition, & Diet Therapy (10th Edition), Philadelphia, PA: W B Saunders Company, 2000. Miller S.L., Tipton K.D., Chinkes D.L., Wolf S.E., et al. Independent and combined effects of amino acids and glucose after resistance exercise. Med Sci Sports Exerc. 2003 Mar;35(3):449-55. Millward DJ. Optimal intakes of protein in the human diet. Proc Nutr Soc. 1999 May;58(2):403-13. Phillips S.M., Atkinson S.A., Tarnopolsky M.A., MacDougall J.D. Gender differences in leucine kinetics and nitrogen balance in endurance athletes. J Appl Physiol. 1993 Nov;75(5):2134-41. Poortmans J.R., Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):28-38. Raben A., Kiens B., Richter E.A., Rasmussen L.B., et al. Serum sex hormones and endurance performance after a lacto-ovo vegetarian and a mixed diet. Med Sci Sports Exerc. 1992 Nov;24(11):1290-7. Ready, S. L., Siefert, J. G., Burke, E. The effect of two sports drink formulations on muscle stress and performance. Med. Sci. Sports Exerc. 1992 31(5), Suppl. abs. 458. Rennie M.J., Tipton K.D. Protein and amino acid metabolism during and after exercise and the effects of nutrition. Annu Rev Nutr. 2000;20:457-83. Tarnopolsky M.A., Atkinson S.A., MacDougall J.D., Chesley A., et al. Evaluation of protein requirements for trained strength athletes. J Appl Physiol. 1992 Nov;73(5):1986-95. Tegelman R., Aberg T., Pousette A., Carlstrom K. Effects of a diet regimen on pituitary and steroid hormones in male ice hockey players. Int J Sports Med. 1992 Jul;13(5):424-30. Tipton K.D., Ferrando A.A., Phillips S.M., Doyle D. Jr., et al. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34.
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Tipton K.D., Rasmussen B.B., Miller S.L., Wolf S.E., et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206. Tipton K.D., Wolfe R.R. Protein and amino acids for athletes. J Sports Sci. 2004 Jan;22(1):65-79. Williams M.B., Raven P.B., Fogt D.L., Ivy J.L. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003 Feb;17(1):12-9. Volek J.S., Kraemer W.J., Bush J.A., Incledon T., et al. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J Appl Physiol. 1997 Jan;82(1):49-54.
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Chapter 3: Getting Organized

Organizing Your BBR Kitchen What To Put Into Your Shopping Cart What About Convenience/Packaged Foods? Essential Tools And Equipment Food Preparation Tips Managing Meals Away From Home Tracking Your Intake Using the Diet Planner Using The Food Database Resources
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Organizing Your BBR Kitchen

Congratulations! Youve put together what looks like the ideal nutrition plan. Its perfectly balanced, and packed with all the essentials. The only barrier now between you and pounds of new muscle is...reality. Working it all out on paper is a critical first step. Putting your plan into action is the next one. Theres often a gap between knowing what to do, and knowing how to do it. In this day and age, many have trouble eating 3 good meals a day, let alone 5 or 6! Fitting good nutrition into a busy lifestyle requires thinking ahead. The good news is that a little organization can make it quite manageable even easy. The next stage in your planning is to make it all fit into your lifestyle. Fortunately, the BBR plan is based on readily available whole foods, rather than exotic, expensive, or hard-to-find products. Filling the fridge and kitchen cabinets with recommended foods wont be difficult, although youll want to be organized so that your trips to the store are as efficient as possible. Theres nothing worse than needing something to eat NOW - but not having the foods on your plan within reach. And if you want to add LBM, raiding the office vending machine or skipping meals arent options. You need to plan your shopping around several days worth of menus in order to keep your program from collapsing. Preparing food in advance is another important consideration. Its virtually impossible to prepare and cook 5 - 6 meals/day right before you want to eat them: even if you had the time, the routine would quickly become a burden. A few simple steps to maximize the time you have, however, will easily take care of the problem. Finally, you need to be sure that youre eating what youre supposed to. Even healthy foods will contribute to fat gains if you eat too much of them. You need to monitor your portions: a gaining diet isnt a free-for-all. Make sure you have what you need to assess what youre eating before you begin. Shopping, food preparation, and portion control arent particularly exciting subjects, but they can make or break your efforts in the gym!
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Its virtually impossible to prepare and cook 5 - 6 meals/day right before you want to eat them: even if you had the time, the routine would quickly become a burden. A few simple steps to maximize the time you have, however, will easily take care of the problem.
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Chapter 3/What To Put Into Your Shopping Cart
Revealed
What To Put Into Your Shopping Cart

In Chapter 1, I made recommendations for various foods that are optimal sources of protein, fats, and complex, low-GI carbohydrates. I kept those recommendations brief, since we were discussing concepts. But this chapter is about the practical side of adding LBM: you need details on what to buy. So I put together a list of foods to give you some ideas. Do you remember the Food Pyramid from Chapter 1? Heres where it all comes together in your shopping cart. Starting from the base of the pyramid, we have: Lean Proteins Lean ground beef (> 96% lean) Flank steak Beef tenderloin/top loin Eye-of-round roast Top/bottom round/round tip Skinless turkey breasts Skinless chicken breasts Water-packed tuna Pork loin/tenderloin Lean wild meat (elk, venison) Other red meat (ostrich, buffalo) Salmon Halibut Sole/cod/tilapia Tuna steak/mahi-mahi Red snapper Shellfish (shrimp, scallops, crab) Egg whites Nonfat/lowfat cottage cheese > 50% Reduced fat cheeses
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My definition of a lean protein source is one that has no more than 35% calories from fat (6 - 7 g fat/serving). Dont be fooled by ground beef that has only 20% fat. Remember, what we need to consider is the percentage of calories from fat - not the percentage of fat by weight. Gram-for-gram, fat has over twice as many calories as protein does - so the percentage of fat on the label can be deceptive. In the case of 80% lean ground beef, a 100 gram (approx. 3 1/2 oz) portion of cooked meat contains a whopping 17+ grams of fat - which accounts for nearly 60% of the total calories. In other words, 80% lean isnt very lean at all!
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Many gourmet and specialty stores and farmers markets carry more exotic meats like venison, ostrich, and buffalo (usually frozen). Buffalo is generally leaner than beef, although double check the labels: Ive seen frozen ground buffalo that had nearly as much fat as commercial (15% fat) ground round. Healthy Fats Almonds/Almond butter Walnuts Sesame seeds Pumpkin seeds Flax seeds Udos Choice/Flax Oils Peanuts/Peanut butter (natural) Avocados Extra-virgin olive oil Cold-pressed vegetable oils
Items like cold-pressed, unrefined vegetable oils are more readily found in health food stores than in your typical supermarket. The term extra-virgin refers to the level of the acidity in the oil: both virgin and extra-virgin oils are first press oils that have not been chemically treated, and contain heart-healthy polyphenols. Low GI/High Fiber Carbohydrates Oats/Oatmeal Brown rice Barley Buckwheat Bulgar 100% Whole grain breads 100% Whole grain pasta Quinoa Whole wheat/Spelt/Kamut Lentils Pinto beans Black beans Navy/Great Northern beans Split peas Aduki beans Kidney Beans Chickpeas (Garbanzo beans) Blackeyed Peas Corn Sweet Potatoes/Yams
Health food stores are good places to find interesting and alternative grains and legumes - they offer more variety than your typical supermarket. Its also possible to order from online sources.
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Fresh, Fibrous Vegetables & Fruits Spinach Kale/Chard Broccoli Broccoli Sprouts Romaine lettuce/Arugula Cabbage Cauliflower Green Beans Carrots Asparagus Mushrooms Peppers Tomatoes Blueberries Strawberries Raspberries Oranges Grapefruit Tangerines Cantaloupe Watermelon Peaches Apricots Mango/Papaya Pineapple Apples Kiwi Fruit Red/black grapes
Frozen vegetables and fruits can be substituted for fresh in many cases. There are times when frozen veggies or fruits might be preferable to fresh. Frozen foods are typically processed shortly after harvesting, whereas outof-season produce may need to travel long distances before reaching your supermarket. Some of the more fragile nutrients can be reduced over prolonged storage. If you do buy frozen vegetables and fruits, read labels carefully: many fruits have added sugar, while veggies may have added sodium or sauces made with unhealthy fats. Performance Supplements Whey Protein Casein Amino Acids (Glutamine, etc.) Fish Oil Multivitamins/Minerals Probiotics Creatine Monohydrate MRPs Antioxidants Dextrose/maltodextrin
Very few diets are 100% perfect, day-after-day. While they shouldnt be used to replace things missing in the diet, supplements provide some insurance when your intake is less than optimal. Supplements are also need-
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ed if you want certain nutrients in amounts that would be difficult - if not impossible - to get from diet alone. Online sources offer the best prices and variety for supplements. The supplements from health food stores and other retail outlets are frequently overpriced, and of lesser quality. Be very wary of supplements offered through multi-level marketing companies. The vast majority are overpriced and under-dosed. Saturated Fats Natural cheeses (Cheddar, etc.) Whole eggs Liver Whole milk Coconut/red palm oils Butter
It might seem odd to find foods higher in saturated fats on a shopping list of recommended bodybuilding foods, but the reality is the foods on this list all have some redeeming characteristics. Cheeses, egg yolks, liver, and whole milk also provide valuable nutrients. Obviously, these should not be overdone, but modest amounts can be useful in a bulking diet. Butter and tropical oils are highly saturated, and are far more heat stable than polyunsaturated oils for cooking - which are best kept refrigerated and used fresh for salad dressing, etc. While deep fat fried foods are verboten, a dab of butter, etc. can be used for gently sauteing veggies and meat, scrambling eggs/whites, etc. Boiling/baking all your food all the time is pretty boring. Some health benefits have also been attributed to coconut and red palm oils. While some of these claims are clearly overblown, there is research that points to certain health benefits. In limited amounts, they are far more healthful than the processed cooking oils most people use. Moderate-High GI and/or Low Fiber Carbohydrates White/Red potatoes Bananas Milk (nonfat/1%) Plain yogurt/kefir Soymilk (unflavored) Orange juice
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As in the saturated fat list, the foods here have things to offer to a healthy diet, in spite of some drawbacks. This is a more heterogenous group: some foods, like milk, plain yogurt and kefir, actually have a low GI, but have a high insulin index - in other words, they raise insulin in the absence of a corresponding increase in blood sugar. But they also supply calcium and vitamins, as well as complete protein. The carbs in orange juice and bananas are mostly from simple sugars, but both are good sources of potassium, minerals and vitamins. Unsweetened soymilk is actually low in carbs, but even unflavored plain soymilk typically contains cane syrup sweeteners - so read the label before you buy. Soymilk provides some protein (decent for a plant source), and also contains isoflavones, which have cardioprotective effects. Miscellaneous Items (Condiments) Green tea Soy sauce Salsa Herbal seasoning blends Vanilla (or other flavor) extract Spice rubs or marinades Dijon mustard Fresh and dried herbs lemon juice vinegar Tomato sauce/puree/paste Cocoa powder Sweeteners (Stevia, etc.) Reduced sodium salt blends Garlic Ginger, cayenne and other spices
These can be used to add flavor to recipes. Various herbs and spices are healthful additions as well. Many herbs contain valuable phytonutrients. Train yourself to read ingredient labels: many common condiments are often loaded with sugar (e.g. catsup and barbecue sauce), made with refined cooking oils (e.g. most salad dressings and mayonnaise), or contain undesirable preservatives or other compounds.
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What About Convenience/Packaged Foods?

There are many commercial products that require little or no cooking or other preparation. Some of them can be useful, but need to be evaluated on a case-by-case basis. Canned soups, for example, are notoriously high in sodium, as are many frozen entrees and deli meats. Canned vegetables and fruits are not the nutritional equivalent to fresh or frozen. Ready-toeat cereals often contain hidden sugars and contain potentially harmful compounds formed from reactions between the sugars and proteins during heat processing. On the other hand, certain products can be useful, such as marinara sauce, single serving packets of pre-seasoned tuna, pre-made hummus or guacamole, salad dressings and/or mayonnaise made from unrefined oils, etc. Its important to read labels - both the nutrition information and ingredients - to determine if a particular item is acceptable. Check to see if the product has excess fat, sodium, added sugars and high-fructose corn syrup, partially-hydrogenated oils, or an unnecessarily high number of food additives. Beware of the terms natural and organic. Cookies made with white flour from organically-grown wheat and natural cane sugar arent healthier than their food-industry produced counterparts. Buying something in a health food store is no guarantee that its healthy. Protein bars are heavily marketed to athletes, and are portrayed as the the equivalent of a meal. In my opinion, the best protein bars are the ones you make yourself - there are a lot of great recipes for these in the Members Area forum. If you want to use a commercial bar as an occasional snack, however, once again: read the label. Many high protein bars contain substandard protein sources, such as soy isolate and hydrolyzed gelatin. The same holds true for many weight gainers which use sugars and/or maltodextrin as carb sources. While these might be suitable for pre- or postworkout nutrition, they dont make good meal replacements. Unless you have the metabolism of a wolverine, the weight you gain is more likely to be around your midsection, rather than your delts and biceps.
Beware of the terms natural and organic. Cookies made with white flour from organically-grown wheat and natural cane sugar arent any healthier than their foodindustry produced counterparts. Buying something in a health food store is no guarantee that its healthy.
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Chapter 3/Essential Tools and Equipment
Revealed
Essential Tools And Equipment

If youre a novice in the kitchen, the prospect of preparing even 3 meals a day - let alone 6 - can be pretty intimidating. This list is for you. To prepare, cook and store your food, some basic hardware is needed. While you can go as high-tech and fancy as you wish, you can get the job done with a collection of basic - and generally inexpensive pieces. Cookware set: a basic set consists of at least one each of: 1 quart saucepan with lid 2 quart saucepan with lid 4 quart saucepan with lid 8 - 9 nonstick skillet 12 nonstick frying pan
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Obviously, this can be added to, with items such as a 6 quart stockpot, a roasting pan, or specialty items such as a wok. Knife set: a good, sharp set of knives can make a world of difference when it comes to preparing food. You should have: 3 - 4 paring knife 6 - 7 serrated knife 8 carving knife cleaver sharpening steel or whetstone
Measuring cups and spoons: It can be handy to have more than one set of metal or plastic measuring cups - they make excellent scoops. Mixing bowl set: a standard 3 piece set consists of 1 1/2, 2 1/2, and 5 quart sizes. Pyrex or CorningWare casseroles with lids: The 1 1/2 and 2 1/2 quart sizes are excellent for microwave cooking. Blender: A blender is especially useful for shakes and smoothies.
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Chapter 3/Essential Tools and Equipment
Revealed
Pyrex or stainless steel baking set: The pyrex type often come with fitted plastic lids, so they can also double as storage containers. Crock pot: A 4 quart electric crock pot can be a lifesaver. Not only can it be used for slow-cooking soups and stews, but it can even bake potatoes, or double as a rice cooker. Coffee grinder: Perfect for grinding flaxseed and other nuts/seeds. If youre a fan of grinding your own coffee beans, buy a second one for grinding other foods. Heavy duty plastic chopping boards: These should be at least 1/2 thick to avoid cracking with extended use. Plastic is considerably easier to clean than wood. Storage containers with fitted lids: Buy various sizes from large for holding bulk food, to small, single serving containers. Salad Spinner: Fantastic for prepping salad greens and veggies. In addition, the removable interior basket can double as a colander for draining pasta, etc. Kitchen scale: Battery-operated digital scales are ideal, but more expensive than the plastic, manual type, but worth it. Basic hand tools: You should have on hand: Grater Set of 2 - 3 rubber scrapers 2 - 3 spatulas 10 wire whisk Can opener Potato/veg. peeler Heat-resistant plastic utensils (safe for nonstick cooking surfaces)
There are other items, of course, that are nice to have around, like a food processor, electric mixer, pressure cooker, etc. but are non-essential. The list of tools and equipment above should cover the bases for efficient food preparation and storage. If youre on a tight budget, look for good used items at garage sales and thrift stores.
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Chapter 3/Food Preparation Tips
Revealed
Food Preparation Tips

Preparing 5 - 7 balanced meals a day, seven days a week, sounds like a full time job. And if you had to make only one meal at a time, it would be. Fortunately, a little advance planning will save you both time and energy when it comes to making meals. The meals you eat on the BBR program can be quickly and easily assembled simply by following a few basic guidelines. Cook in bulk: Cooking foods in larger amounts is invaluable for meal planning. In the time it takes to cook one chicken breast, you can cook 6 - 8, and have the leftover meat available for eating as is, or ready to use in recipes. Many lean protein sources can be pre-cooked and stored for later use: chicken and turkey breasts, pork tenderloin, lean roast beef, seafood, etc. Even if youre a single person, you can make recipes in larger amounts, and refrigerate or freeze the leftovers in single-serving containers. Soups, chili, stews, casseroles, meatloaf, etc. are ideal for bulk cooking and storage. It shouldnt be necessary to purchase commercial canned soups or frozen entrees to accommodate a single appetite. Starchy carbohydrate foods like brown rice, other whole grains, and legumes can also be pre-cooked, and used for several different meals. You can also make ahead and freeze homemade protein bars, pancakes, and quick breads for snacks/meals. The recipe section in the Members Area forum has a number of recipes you can make ahead and store for snacks and meals. Visit the recipe section in the Members Area:
Click Here
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Make use of precut, ready-to-eat, and frozen vegetables/fruits: Larger vegetables such as broccoli or cauliflower can be precut and stored in resealable plastic bags for eating raw, or adding to recipes and salads. Ready-to-eat vegetables such as peeled baby carrots and grape/ cherry tomatoes are also handy. Frozen vegetables are an alternative to fresh, and are often more nutritious and less expensive than out-ofseason, fresh vegetables shipped in from miles away and stored for
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Chapter 3/Food Preparation Tips
Revealed
long periods of time. It takes only moments to put a cup or two of frozen or precut veggies into a microwavable dish. Use bagged, prewashed baby spinach leaves and other salad greens, or make/bag your own bulk, ready-to-eat salad. Use Your Blender: Keep bags of frozen, unsweetened berries (particularly blueberries) and other fruit in the freezer for adding to homemade MRPs/smoothies. Add protein powder, ground flaxseeds/flax oil, and other ingredients for a fast meal-in-a-glass. Make use of acceptable ready-to-eat products: Keep single serving containers of cottage cheese, low-carb or light yogurt, reduced-fat string cheese, pre-seasoned tuna, and MRP packets around for fast, portion-controlled snacks and/or office meals. Other pre-made foods such as hummus, guacamole, pre-cooked rotisserie chicken, reduced sodium, low fat deli turkey/chicken breasts and lean roast beef can also be used. Foods that dont require preparation, like whole grain crispbreads, nuts/seeds, and fruit can be used to round out quick meals.
With a little practice, youll find that you can minimize shopping trips, and plan your eating 3 - 4 days in advance, without having to eat the same menu over-and-over again, 7 days a week.
What my mother believed about cooking is that if you worked hard and prospered, someone else would do it for you. Nora Ephron
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Chapter 3/Managing Meals Away From Home
Revealed
Managing Meals Away From Home

I think its safe to say that most of the people reading this book have other things to do besides lift weights and prepare meals. Having other priorities often means that you spend at least part of the day away from home. So your nutrition plan needs to be thoroughly integrated into your lifestyle if youre going to make progress. In order to manage, you need to either a) bring food along with you; b) rely on restaurant meals of some sort; or c) both. Packing food with you isnt difficult, if you have the right supplies. Invest in an assortment of single-serving, reusable containers, a wide-mouth thermos, blue ice packs, resealable storage bags (various sizes), shaker bottles, and a soft-sided insulated cooler or large lunch bag. Having these items on hand means you can take your diet with you to your job - you dont need to rely on kitchen facilities, or the office refrigerator/microwave. As for what to bring...well, youre limited only by your imagination and the amount of time you have available to eat. If youve cooked ahead of time, then there will always be some ready-to-eat meat in the fridge - leftover boneless chicken breasts, lean roast beef, or a turkey breast. Sliced cold meats can be eaten plain or put into a sandwich (pita sandwiches or wraps w/lo-carb tortillas are good variations). Add variety to sandwiches with different condiments: choose from an array of gourmet mustards or more exotic items like wasabi, pesto, and satay sauces. Leftover meat can also be chopped up and used to create salads - these take only seconds to scoop into a container for munching later on. Side dishes that are easy to prepare (or buy) ahead and store well include: tabouli, hummus, potato/pasta salads, marinated vegetable salads, various (reduced fat) cheeses, cottage cheese, yogurt, pre-cut veggies/dip, grape tomatoes, hard boiled eggs, fresh or dried fruit, seasoned tuna packs, nuts/ seeds, peanut/nut butters, baked tortilla chips, whole grain crackers/crispbreads. If you have access to a microwave, various other entrees (such as leftover soups, stews, or casseroles) can be packed along. You can also pre-assemble a rice bowl (use pre-cooked brown rice, pre-cut fresh or frozen veg-
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As for what to bring...well, youre limited only by your imagination and the amount of time you have available to eat.
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gies, diced pre-cooked meat - add a dash of soy sauce and toasted sesame seeds or other seasonings), then simply heat and eat. If you dont have time for full meals, you can graze on snacks throughout the day: make some of the protein bars from the recipe section ahead of time for packing along. Other snack/quick foods might include InStone high protein pudding and Ostrim sticks - which are portable and non-perishable. Ditto fruit and nuts. Or bring an MRP packet and a shaker bottle along. Push comes to shove, a commercial protein bar can also be used. Restaurant meals can be both easier - and harder - to deal with. On the one hand, theres no preparation involved; on the other, its sometimes difficult to eat according to your nutrition plan. You cant weigh or measure anything, so its harder to estimate what youre eating - or overeating. If you eat out only sporadically, the occasional restaurant meal is no big deal. On the other hand, if you eat out on a regular basis, surplus calories that arent compensated for by reductions in other meals/snacks could result in fat gains. Beyond ordering recommended foods as often as possible, you can estimate your intake using the following guidelines: Food Meat, Poultry, Fish Pasta, rice Cooked vegetables Fruit Cheese Serving Size 3 ounces 1/2 cup 1/2 cup 1/2 cup 1 1/2 ounces About the size of... Deck of cards or the palm of your hand Small computer mouse or the size of your fist Small computer mouse Small computer mouse or a medium apple A C battery or your thumb
From the American Dietetics Association, Nutrition Fact Sheet: Clearing Up Calorie Confusion
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Traveling presents its own set of complications, as most of the time, youre stuck with restaurant meals, and your schedule isnt likely to permit you to eat 5 - 7 meals per day. The best solution in a situation like this is to a) follow the basic guidelines for dining in restaurants; b) pack a shaker bottle, some MRPs, and some (better-quality) protein bars; and c) if possible, hit a supermarket and pick up some supplies of non-perishable snack foods: nuts, single serving packets of tuna, salmon, or chicken, fruit, and whole grain crispbreads. If your hotel room has a refrigerator, you have more latitude for storing small containers of cottage cheese or yogurt, sliced deli turkey or roast beef, reduced fat sliced cheeses, and precut veggies. RTDs, protein bars, and nuts are non-perishable and can be carried around with you in a purse, backpack, or briefcase. These are especially useful in airports and on planes, when there may not be anything more than junk food available.
Planning eating is more than what you are going to eat - it is also when. Your life should revolve around your food! Ian King
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Chapter 3/Tracking Your Intake
Revealed
Tracking Your Intake

Keeping tabs on what - and how much - you eat is critical to your success. It doesnt matter if youre a hardgainer, someone who gains weight easily, or someone in between. You need to know what youre doing, while youre doing it. If things are going well, your records serve as a template for success you can duplicate down the road, or pass on to someone else. And if things arent going according to plan, you need to make changes. If you dont know precisely what youre doing, how will you know what to change? Think of a gaining program as an experiment. When a scientist conducts an experiment, he/she collects data. The data holds the key to the results, whether the experiment is a success or failure. Do I need to spell it out in more concrete terms? If it goes into your mouth, then W - R - I - T - E I - T D - O - W - N. Write down what you ate, how much of it, how many calories it has, and the the grams of protein, carbs, and fat. Putting it down on random scraps of paper wont do, though. The info needs to be kept in one place. You need to create a permanent food log. A food log can be as simple as a pencil and a spiral-bound notebook. Excel spreadsheets work well too.. There are also a variety software programs that you can purchase, or use online for a small fee. How you do it is less important that the fact that you do it. Ill be the first to say it: keeping tabs on your diet can be a PITA. When youre trying to fit 6 meals a day into an already hectic schedule, all the weighing and measuring and writing everything down is just one more complication. Its truly worth the effort, though, if your goal is to make solid gains while limiting fat. The trick is to find ways to simplify and streamline the process. Fortunately, one of the best and most convenient tools to use is already in the BBR Members Area: the Diet Planner. The Diet Planner was created specifically for BBR members. The Diet Planner is more than just a tracking tool, however: you can also use it to plan and optimize your diet. Its worth taking a look at it in more detail.
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Ill be the first to say it: keeping tabs on your diet can be a PITA. When youre trying to fit 6 meals a day into an already hectic schedule, all the weighing and measuring and writing things down is just one more complication. Its truly worth the effort, though, if your goal is to make solid gains while limiting fat. The trick is to find ways to simplify and streamline the process.
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Chapter 3/Using The Diet Planner
Revealed
Using The Diet Planner

The first thing you see when you open the Diet Planner is a page with a link to the FAQs. The FAQs provide detailed instructions on how to use the Planner to create and store meals. To read the Diet Planner FAQs:
Click Here
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To go to the Diet Planner:

Click Here
To illustrate how the Diet Planner works, well continue with the example we used in Chapter 2 for a 200 lb. person, using the same values for calories and macronutrients we originally calculated with the Meal Planner: 3636 kcal/day, and 22% protein, 48% carbohydrate, and 30% fat. To create a diet, click the Create New Diet button. On the set up page, youll need to: Enter a name (title) for the diet Choose whether to make the diet Public (visible to other members) or Private (visible only to the user) Select how each day will be ordered. Each day can be given a date, or a title (i.e., Day 1, Day 2, etc.) Enter a daily calorie goal (3636) Enter a Macronutrient Split Goal. Macronutrient splits are the percentages of the total calories from protein, carbs, and fat (22% protein, 48% carbs, and 30% fat) Enter current body weight (200 lb.)
Details such as the calorie goal, macronutrient targets and body weight are
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not fixed, but can be changed as you proceed. The Diet Planner also provides a space for notes or other details about the diet. Clicking on Save Diet completes the process. Now its ready to use for meal planning and tracking. Each new line in a meal has a drop down list of foods. When you choose a food from the list, the number of calories and grams of protein, carbs, and fats are automatically added. The basic list of foods is limited, but users can customize the list by adding their personal favorites. Click Add to enter the food into the meal youre creating. Using the values we calculated for a 200 lb. person in the previous chapter, well use the Diet Planner to create a meal that contains approximately 606 calories, 33.3 g protein, 72.7 g carbohydrate, and 20.2 g fat. The simplest way to build a meal is to start with the main protein source. Choose a protein food and enter a portion size that gives a value less than the final amount you want for the full meal, since other foods will add some protein as well. Step 1: Start with a protein source.
Create New Meal
# Food Calories Protein
Load Meal From Favorites

Carbs Fat
1 3
Large Whole Egg(s)

PROTEINS
75 48
6g
32%
1g
5.33%
5g
62.67%
Large Egg White(s)

PROTEINS
12g
58.5%
0g
3.3%
0g
38.2%
Select Food Food Select
v
Total: Actual Nutrition Intake:
0 123
0g 18g
58.5%
0g 1g
3.3%
0g 5g
38.2%
ADD
ADD THIS MEAL AND CREATE NEXT
In this example, adding egg whites to a whole egg increases the protein content, and decreases the fat content. Next, put in other foods that might be needed to create an entree. In this case, were creating an veggie omelette or scramble, so to complete it, well use a couple teaspoons of olive oil for cooking.
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Step 2: Add foods needed for cooking

Create New Meal

Carbs Fat
1 3 2
Large Whole Egg(s)

PROTEINS
75 48 90
6g
32%
1g
5.33%
5g
62.67%
Large Egg White(s)

PROTEINS
12g
58.5%
0g
3.3%
0g
38.2%
tsp, Olive Oil

FATS
0g
33.8%
0g
1.9%
10g
64.3%
Select Food
v
0 213
0g 18g
33,8%
0g 1g
1.9%
0g 15g
64.3%
ADD
Along with some veggies:

Create New Meal

Carbs Fat
1 3 2 0.5
Large Whole Egg(s)

PROTEINS
75 48 90 20
6g
32%
1g
5.33%
5g
62.67%
Large Egg White(s)

PROTEINS
12g
58.5%
0g
3.3%
0g
38.2%
tsp, Olive Oil

FATS
0g
33.8%
0g
1.9%
10g
64.3%
cup, Bell Pepper (raw)

VEGETABLES (ber)
0.5g
31.8%
4.5g
9.4%
0g
58.8%
Select Food
v
0 233
0g 18.5g
33,8%
0g 5.5g
1.9%
0g 15g
64.3%
ADD
Well need to start adding some carbs, so to complete the entree, we can fold it into a 100% whole wheat flour tortilla and top w/some salsa.
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Step 3: Add foods to complete the entree.

Create New Meal

Carbs Fat
1 3 2 0.5 2 1
Large Whole Egg(s)

PROTEINS
75 48 90 20 8 185 0
6g
32%
1g
5.33%
5g
62.67%
Large Egg White(s)

PROTEINS
12g
58.5%
0g
3.3%
0g
38.2%
tsp, Olive Oil

FATS
0g
33.8%
0g
1.9%
10g
64.3%

VEGETABLES (ber)
0.5g
31.8%
4.5g
9.4%
0g
58.8%
tbsp, Salsa
CONDIMENTS
0g
30.7%
2g
12.4%
0g
56.9%
100% Whole Wheat Flour Tortilla

CARBOHYDRATES
5g
22.1%
30g
35.2%
5g
42.7%
Select Food
0g 23.5g
33,8%
0g 37.5g
1.9%
0g 20g
64.3%
ADD
426
At this point, you consider what you have, and what you might need to complete the meal. In this particular example, the fat quota has been met, but we still need a little more protein and carbs. Some nonfat milk and a serving of fruit will do the trick:
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Step 4: Add foods as needed to complete the meal.

Create New Meal

Carbs Fat
1 3 2 0.5 2 1 10 1
Large Whole Egg(s)

PROTEINS
75 48 90 20 8 185 100 84 0
6g
32%
1g
5.33%
5g
62.67%
Large Egg White(s)

PROTEINS
12g
58.5%
0g
3.3%
0g
38.2%
tsp, Olive Oil

FATS
0g
33.8%
0g
1.9%
10g
64.3%

VEGETABLES (ber)
0.5g
31.8%
4.5g
9.4%
0g
58.8%
tbsp, Salsa
CONDIMENTS
0g
30.7%
2g
12.4%
0g
56.9%
100% Whole Wheat Flour Tortilla

CARBOHYDRATES
5g
22.1%
30g
35.2%
5g
42.7%
oz, Milk (skim)

LIQUIDS
10g
25.5%
15g
39.9%
0g
34.6%
cup, Pineapple
FRUIT
1g
22.6%
20g
47.5%
0g
29.9%
Select Food
0g 34.5g
22.6%
0g 72.5g
47.5%
0g 20g
29.9%
ADD
610
We were aiming for 606 calories, 33.3 g protein, 72.7 g carbs and 20.2 g fat. We ended up with 610 calories, 34.5 g protein, 72.5 g carbs and 20 g fat. This is about as dead-on as its possible to get. Is it necessary to get within 5 -10 calories, or a gram or two of your macronutrient targets? No: this is just an example and is meant to demonstrate that it can be done, using reasonable portions of food (not 0.761 tablespoons of flax oil or 0.469 cups of oatmeal) within the context of normal meals. Theres some room for error. It will take a bit of practice to get it right. Thats ok: the idea is to think ahead about what youre eating to ensure that you provide your body with a relatively steady supply of critical nutrients throughout the day, without eating too much or too little at any one meal. Its precisely this ability to try on different foods and amounts in advance that makes the Diet Planner so useful. The Diet Planner can also be used to track the changes in your body com-
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position. There is a text area for typing detailed notes at the bottom of each page in the planner, as well as text fields you can use to enter data on your weight and body fat percentage. As you gain (or lose), the Planner will plot a graph of the changes in your weight and lean body mass over time. One of the most valuable features of the Diet Planner is the ability to customize it with your own foods and recipes. Rather than force you to search through thousands of different foods, you can add your favorites to the list of basic foods already there. To enter your own foods into the Planner, you need to know the grams of protein, carbs, and fat in a serving of the food. One of the best places to find this information is also available to you in the Members Area: the Food Database.
Using the Food Database

When you open the Food Database, the first thing you see is the search screen, part of which is reproduced in Fig. 8 on the next page. The Food Database contains information on over 50,000 different foods. In addition to basic food items, there is also an extensive list of commercial packaged products and menu items from popular restaurant chains. You can search by product categories, or by typing a food item into the search box and clicking Go. The full list of categories includes: Fast Food Restaurants, Eating Out Frozen & Packaged Meals & Pizzas, Tofu Alcohol (Beer, Wine, Spirits, Cocktails) Cakes, Muffins, Pastries, Pies, Baking Drinks (Sports, Energy & Meal Shakes, Soda, Coffee, Tea) Snacks, Popcorn, Potato Chips, Granola Bars, Sports Bars Cream, Fats, Oils, Cheese, Dips, Spreads Breakfast Cereals, Grains, Rice, Spaghetti Soups, Sauces, Dressings, Condiments Candy, Chocolate, Cough Drops Eggs, Meats, Sausages, Deli Meats Chicken, Turkey, Fish, Shellfish Ice Cream, Ices, Frozen Yogurt Milk, Soy Drinks, Rice Drinks, Yogurt Puddings, Desserts, Jell-O, Pancakes, Waffles
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Nuts, Seeds, Fruits, Vegetables, Juices Sugar, Syrups, Jam, Honey, Toppings Breads, Bagels, Rolls, Crackers, Cookies
The Food Database may not cover everything, but it comes close!
Figure 1: The top half of the Food Database Search Screen. Foods can be searched by category (hyperlinks to sub-categories shown in blue), or by using the search box.
Search: Fast Foods, Restaurants, Eating Out Go Frozen & Packaged Meals & Pizzas, Tofu
Canned & Packaged Meals Frozen Entrees & Meals Soy & Tofu Vegetarian Foods
Deli, Sandwiches, Wraps Fast-Food Chains & Restaurants Restaurant & International Foods
Alcohol (Beer, Wine, Spirits, Cocktails)
Cakes, Mufns, Pastries, Pies, Baking
Beer, Ale Cider, Wine Liqueurs Liquors, Coolers, Cocktails
Drinks (Sports, Energy & Meal Shakes, Soda, Coffee, Tea)

Coffee, Hot Chocolate, Cocoa Frozen Carbonated Beverages Nutrition, Energy Shakes & Drinks Soft Drinks, Soda Tea & Iced Tea
Cake, Cookie & Dessert Mixes Cakes, Pastries, Croissants Donuts Frostings, Baking Ingredients Mufns, Sweet Rolls Pies & Tarts
Snacks, Popcorn, Potato Chips, Granola Bars, Sports Bars

Breakfast Bars Granola, Sport & Diet Bars Popcorn Potato Chips, Pretzels, Tortilla Chips Snacks, Trail Mix, Jerky
Cream, Fats, Spreads

Oils,
Cheese,
Dips,
Cheese Cream & Creamers Fats, Spreads, Oils, Butter Snack & Cheese Dips, Spreads
Breakfast Cereals, Grains, Rice, Spaghetti

Breakfast Cereal
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So, for example, if you went to a restaurant and ordered the lobster, you could use the Food Database to get the info you need to add it to your diet in the Diet Planner. You could either search the category Shellfish - Fresh, Frozen & Canned (not shown), or type lobster directly into the search box. The information returned by the database is summarized in Fig. 9 Figure 2: The nutrition information returned for Lobster, Northern, cooked, moist heat. The calories and nutrients for a 6 oz. portion were calculated by selecting oz from the drop down box, and entering 6 in the number field.
Nutrition Facts
6 oz
v
(Kilojoules 698)
Calories 167
% Daily Value
Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrates Dietary Fiber Sugars Protein Calcium Potassium 1g 0.2 g 123 mg 648 mg 2.2 g 0g 0g 34.9 g 103.9 mg 599.8 mg 2% 1% 41% 27% 1% 0%
Note: a dash indicates no data is available
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The nutrition information returned by the Database can be scaled to any desired portion size by selecting the units from the drop down box, and entering a number into the adjacent field. The ability to scale portion sizes also makes the Database a handy tool for determining the total calories and macronutrients in your favorite recipes. Add the macronutrient totals for a standard portion into the Diet Planner and youre set. The bottom line: using both the Food Database and the Diet Planner make the processes of planning and tracking your diet much simpler. And for my money, anything that makes life simpler is a good deal! To open the Diet Planner:
Click Here
To open the Food Database:

Click Here
To make life even simpler: my moderators and I created a series of model diets for 1500 - 6000 calories/day using the Diet Planner. These have been transferred to Excel spreadsheets that you can download and use as templates for creating your own diet plan. To go to the Sample Diet download page:
Click Here
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Chapter 3/Resources
Revealed
Resources
Its great to have a list of foods to shop for, and basic equipment to buy for your kitchen. But if you dont know what to make, or cant boil water, you might need some extra help. The following resources can help you out: The recipe section in the BBR Members Area. There are a bunch of great recipes there, with instructions and full nutritional breakdown. To check out the recipe section:
Click Here
Return to T.O.C.
The free e-book, Tasty Fat Loss and Muscle Building Recipes is also available to all BBR members on the download page in the Members Area. To download Tasty Fat Loss and Muscle Building Recipes:
Click Here
Gourmet Nutrition by John Berardi and John Williams is loaded with great muscle-building recipes and sound nutritional advice. Its available as an e-book from Johns site. To purchase a copy of Gourmet Nutrition:
Click Here
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Chapter 4: Completing the Picture

Working SMARTer, Not Harder Tracking Your Progress Using the Diet Planner Using the Food Database Measuring Your Body Composition Using The Accumeasure The BBR Forum Member Profiles: Kevin Little Jason Halstead Phil Brown Scott Brouse Paul Afek Peter Eckart Elissa Lowe
BUILDING
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Chapter 4/Working SMARTer, Not Harder
Revealed
Working SMARTer, Not Harder

As weve seen so far, the BBR Members Area contains a number of tools like the Diet Planner, et al, that you can use to help you achieve your goals. So its time to step back and ask a critical question: just what are your goals? Yes, I know the answers blindingly obvious: to add LBM. Its what this whole book is about, after all. If it wasnt what you wanted to do, you wouldnt be reading these words. Doh! All right: how much LBM? What time frame? And is gaining LBM all you want to do - or do you also have some performance goals in mind? Do you want to increase your bench? Your deadlift? By how much? And for how many reps? And what about your body comp? Do you have some fat to lose? Do you want to compete, or even just look good at the beach? Its not enough to simply want to add LBM or get stronger. To make optimal progress, it will help you to think about what you want from the BBR program in more detail. The more specific you are about your goals, the more likely you are to achieve them. Let me use an analogy: if you were planning to start your own business, your goal wouldnt be to make money. Youd have a specific amount in mind: one that was enough to cover your expenses and provide you with an income sufficient to justify the effort involved. Youd create a business plan, and break down your larger goals into smaller, measurable units in order to evaluate your progress. And youd update your plans on the basis of your results. I think you can see where Im headed with this... The business model is an appropriate one, I think. When you start your own business, its because you have a vision of yourself as something more than the average working Joe - who puts in long hours for the benefit of someone elses bottom line. Youre working for yourself - so you make concise, detailed plans to get the most out of the time/effort involved. Its the same thing with straightening out your diet and putting in time at the gym: youre working for yourself. You cant go about it in a half-hearted,
Return to T.O.C.
...if you were planning to start your own business, your goal wouldnt be to make money. Youd have a specific amount in mind: one that was enough to cover your expenses and provide you with an income sufficient to justify the effort involved. Youd create a business plan, and break down your larger goals into smaller, measurable units in order to evaluate your progress.
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unfocused way and expect to have optimal results. To push the analogy a little harder, I like to use an old, time-tested business paradigm that perfectly describes the process of setting goals. Its known as the SMART Method. Your goals are SMART if theyre:
Specific: I want to add LBM and lose fat is not specific - its a wish. On
the other hand, I want to add 15 lb. of LBM and cut to 10% body fat is specific. It gives you a definition of success that you can use to assess your efforts.
Measurable: This ones a no-brainer. A lot of people join BBR to get fit
or improve my health. Great...but you cant measure fitness or health directly. How will you know that your efforts are succeeding as well as they could be? Specific goals are measurable by definition. You know your strength or fitness is improving if you increase the poundage you can lift, or decrease the time it takes for you to run two miles. Youll know your health is improving if your cholesterol levels and blood pressure improve, and your insulin sensitivity increases. Progress needs to be measurable. And your measurements will provide you with the kind of feedback you need to make adjustments as you proceed with your program.
Achievable: Needless to state, your plans need to be based on the

knowledge, skills, tools and other resources that are available to you. There cant be any pieces missing or out of reach. If there are, then you need to be able to compensate, or find a way to work around them.
Realistic: Your goals need to be rooted in reality. If youre six feet tall
and weigh 135 lb., its ok to dream about being the next Mr. Olympia, but thats a goal thats completely at odds with where youre at right now.
Time-related: Having a time frame attached to your goals is important. If you want to gain 15 lb. of LBM, it matters in terms of evaluating your progress, whether you want to gain it in the next 3 months, or whenever. In the first case, if you find you havent gained at least a couple of pounds after the first 2 weeks, then you know its time to increase your calories, and perhaps make some other adjustments. If your goals are open-ended, however, you may end up waiting considerably longer before you make the needed changes to get on track.
As you consider the above, it should be obvious that any larger goal can be
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broken up into smaller, short term goals. For example, if your larger goal is to be 10% body fat, then part of the plan you develop to achieve it would involve a cutting phase. The larger goal of losing excess body fat can be subdivided into a series of shorter-term goals, such as losing 1 1/2 - 2 lb. each week. Other short-term goals might be to eat under 2,500 calories/ day; to increase from 3 to 5 cardio sessions each week; or to get to bed by 10 p.m. each night to make sure youre getting adequate sleep. The most effective goals are the ones you put in writing. Having a written list is a powerful tool for organizing your thinking and planning. A list also serves as a visual reinforcer: its a way to keep your eyes on the prize. Having a checklist of specific action items posted in an obvious place is also another useful strategy. Taping a checklist to the door of your fridge not only works as a reminder, its also measures your success in meeting daily/ weekly goals. Your list of goals might look something like this: Long Term Goal: gain 20 lb. of LBM in 4 months. Monthly Goal: gain 5 lb. LBM Weekly Goals/Activities: 1. Perform 2 x 20 min HIIT sessions/week 2. Train 4x/week (upper/lower split) 3. Plan menus/shopping for following week 4. Cook bulk meats, recipes for the coming week. Freeze/refrigerate single-serving portions 5. Take measurements (Sat. a.m.) and record in Diet Planner. Daily Goals/Activities: 1. Eat 4,000 kcal/day; 200 g protein, 500 g carbs, 133 g fat 2. Eat 6 meals/day: approx. 33 g protein, 83 g carbs, 22 g fat 3. Take the following supplements: 4 tbsp. Udos Choice; 9 LEF mix tabs; 5 g creatine monohydrate; 3 caps ZMA (bedtime); 2 g L-tyrosine (preworkout) 4. Warm-up and stretch for 20 minutes before working out. 5. Prep and store veggies for next day. Your list will be somewhat different, but you get the point: put your goals and plans in writing and make them as SMART as possible.
The most effective goals are the ones you put in writing. Having a written list is a powerful tool for organizing your thinking and planning..
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READ ME FIRST

Brinks Bodybuilding Revealed

Testimonials and Feedback

Testimonials and Feedback

How To Read A PDF

How To Read A PDF

How To Read A PDF

How To Navigate a PDF Document

How To Read A PDF

Using The Bookmarks

Biography: Will Brink

Precautions And Disclaimer

Precautions And Disclaimer

Chapter 2: Constructing Your Muscle-Building Diet

Chapter 3: Getting Organized

Chapter 4: Completing the Picture

Caffeine CLA GH Supplements Glycerol MCTs Myostatin Inhibitors Saw Palmetto

Bonus: Individualization of Mass Gaining Training Programs by Charles Poliquin

Bonus: Triple Training Reports by Evan R. Peck, M.D.

Fat Loss Revealed by Will Brink

Chapter1/Nutrition: You Are What You Eat

Nutrition: You Are What You Eat

Chapter1/Nutrition: You Are What You Eat

Chapter1/Nutrition: You Are What You Eat

Chapter1/Nutrition: You Are What You Eat

Chapter 1/Macronutrient Basics: Protein

Macronutrient Basics: Protein

Chapter 1/Macronutrient Basics: Protein

Chapter 1/Good Protein Sources & Sources To Avoid

Good Protein Sources & Sources To Avoid

Chapter 1/Macronutrient Basics: Fats

Macronutrient Basics: Fats

Chapter 1/Macronutrient Basics: Fats

Figure 1. A polyunsaturated fatty acid (linoleic acid)

Chapter 1/Macronutrient Basics: Fats

A lack of EFAs, in particular the

Chapter 1/Macronutrient Basics: Fats

Chapter 1/Good Fat Sources & Sources Yo Limit/Avoid

Good Fat Sources & Sources To Limit/Avoid

Chapter 1/Maronutrient Basics: Carbohydrates

Macronutrient Basics: Carbohydrates

You will notice I have not mentioned

the essential carbohydrates because there is no such thing!

Chapter 1/Maronutrient Basics: Carbohydrates

Chapter 1/Good Carb Sources & Sources To Avoid

Good Carb Sources & Sources to Avoid

Chapter 1/Why Is The Glycemic Index Important?

Why Is The Glycemic Index Important?

Chapter 1/Why Is The Glycemic Index Important?

Chapter 1/What Are The Drawbacks Of The GI?

What Are The Drawbacks Of The GI?

Chapter 1 /What Are The Drawbacks Of The GI?

Chapter 1/Effects Of GI On Performance

Chapter 1/Body Fat And GI

Body Fat and GI

Chapter 1/Body Fat And GI

Never eat more than you can lift. Miss Piggy

Chapter 1/The GI And Health

The GI and Health

Chapter 1/A Summary Of The Effects Of GI