1The “End All Diets” Nutrition Plan 1.0

Learn How To: •AvoidStarvationDiets,Fads,andGimmicks •ProvideYourBodyWithTheNaturalMetabolicBenefitsofFood •EatMore,WhileLookingandFeelingYourBest •AchieveTheVisibleBenefitsYouWant

Copyrights“PhysiqueAthlete”,“ProteinLeveraging”and“ProteinEconomy”areregisteredtrademarksofVinceAndrich.2012Allrightsreserved.

AcknowledgementsIwanttothankthemanygreatmindsthatasluckwouldhaveitplayedkeyrolesinmynever-endingsearchforknowledgeinnutritionandexercise.Inparticu-lar,Dr.ScottConnelly.I’velistenedandlearned.Youhaveallinspiredmemorethanyouknow.

Warnings disclaimers:Informationprovidedinthisguideissolelyforinformationalpurposesonly.Itisnotasubstituteforprofessionalmedicaladvice.Donotusethisinformationfordiagnosingortreatingahealthproblemordisease,orprescribingofanymedica-tionsorsupplements.

Pleaseconsultyourhealthcareproviderbeforestartinganysupplement,dietorexerciseprogram,beforetakinganymedicationsorreceivingtreatment,par-ticularlyifyouarecurrentlyundermedicalcare.Makesureyoucarefullyreadallproductlabelingandpackagingpriortouse.Ifyouhaveorsuspectyoumayhaveahealthproblem,donotembarkonanynewexerciseprogram,nutritionplanortakeanysupplementswithoutfirstconsultingandobtainingtheapprovalofyourhealthcareprovider.

Table of ContentsCHApTer 1MakeYourself;SlowisSteady,SteadyIsFast.....................................pg.4

CHApTer 2SportsPerformance&Endurance NutritionForTheMasses..........................................................................pg.5

CHApTer 3UltraLow-Carb/HighProtein TheQuickFix,NeedsAFix.....................................................................pg.7

CHApTer 4PhysiqueNutrition;Redirecting TheMagicalChemistryTour....................................................................pg.9

CHApTer 5NutritionandTrainingMatched MetabolicLeverageInYourControl.......................................................pg.10

CHApTer 6PhysiqueAthleteNutrition TheBreakdown,ToBuildUp...................................................................pg.12 STEPONE:StartbyEating15CaloriesperPoundofBodyWeight............pg.12 STEPTWO:DivideyourCaloriesover5-6SmallerMeals..........................pg.13 STEPTHREE:EatMoreProteinthanYou‘Need’

40%ofYourCalories..........................................................pg.13 STEPFOUR:Eat40%ofyourCaloriesas‘Intact’,

Slow-DigestingCarbohydrate...............................................pg.14 STEPFIVE:Eat20%ofyourCaloriesasFat

MostlyUnsaturatedFat...........................................................pg.15

CHApTer 7EatingLikeAPhysiqueAthlete RecommendedFoodLists........................................................................pg.16

CHApTer 8EndAllDietsSampleMealPlans...........................................................pg.18 A115-poundwomanshouldbeginconsuming...........................................pg.18 A135-poundwomanshouldbeginconsuming...........................................pg.19 A165-poundmanshouldbeginconsuming...............................................pg.19 A200-poundmanshouldbeginconsuming...............................................pg.20

CHApTer 9FunDeliciousHealthyRecipes................................................................pg.22

4The “End All Diets” Nutrition Plan 1.0

Themajorityofmyprofessionalcareerhasbeenspentinthefieldofnutritionand performancesupplementsdesignedtohelpathletesgainmuscleandlosefat.I’ve focusedmyeffortsoncreatingnutritionalplansthatnotonlygetresults,butmore importantlybringforthconceptsthatcanbeappliedthroughoutlife.That’sbecausenutritiondesignedtogetyouleanerandmoremuscularmustbeabletostandupto theelementoftime,forlastingresults.Ifnot,you’reonlygettingadiet,whichby definitionisn’taplanyoucanmaintain.

ThesLoW And sTeAdy nuTriTion pLAn, is THe FAsTesT WAyto yourbestbody,becauseit’stheonlyonethatlasts.Insteadofofferingshorttermfixes,I’mgoingtogiveyouprinciplesthatcanbeusedyearroundandevenmodifiedslightlytoacceleratefatlossormusclegain.Allthiswithoutresortingtodrasticmeasuresthatbounceyouintoayo-yocycleof“bulkingandcutting”thatneverends.Ibelievethattounderstandwhatyoushouldeat,youneedtoknow“thewhy”behindit.Inthenextfewchapterswe’lldoaquickreviewofthemostpopular“sportsnutrition”diets.Thiswillallowyoutolearnwhytheseplansjustaren’trightforthephysiqueathlete,beforewegetintowhatyoushouldeatandwhy.Let’sgo.

Chapter 1

Make Yourself, slow is steadY, steadY is fast

5The “End All Diets” Nutrition Plan 1.0

Chapter 2

sports perforManCe & enduranCe, nutrition for the Masses

Foryearsregistereddietitiansandrelatednutritional‘experts’withlettersbehind theirnameshavelumpeddietaryguidelinesfor“athletes”together,sometimesunderthename“sportsnutrition”.Thekeytermshereare;“athletesandsports”,usedinahomogenizedform.Onitsface,thesedescriptionsaloneshouldmakeanyrealexpertnutritionistcringe.Yet,itseemsthattheirbeliefisthat“anyone”whodoes“any” athleticactivityorsportispartofsomegenericmassofpeople. of course they aren’t. Nooffense,toanydietitiansornutritionalexpertsreadingthis.TheplanI’mreferringtohasarightfulplacewithathleteswhoarefocusedon,e.g.,sportsperformanceor endurancecapacity.Notforthoseofuswhojustwanttobuildmuscleandimprovebodycomposition.Ifyouwanttodebate,letthisguidebemypersonalposition. OptimizeEnergyStorage,AndBodyfatAtTheSameTimeThestandarddietfor athletesinvolvedinorganizedsportsaswellasmostanyactivitywithanendurancecomponent,consistsof;60-70%ofitscaloriesfromcarbohydrate,20-30%from proteinand10%fromfat.Thisdietemphasizescarbohydratesbecausetheendurance or“sports”athleteplaceshighdemandsonenergyresources.

For the physique athlete this diet should be avoided because: •Dietsthatcontainsignificantlymorecarbohydratethanproteinateachmeal,

shiftenergystorageintofatcells,notmusclecells(Devkota2011). •Highcarbdietscauselargerandlongerspikesinthehormoneinsulin,

whichsignificantlyreducesorstopsyourbodyfromburningfat. •Bydesign,yourcalorieintakeonahighcarbdietneedstobeextremely

hightodelivertheproteinyouneed.

6The “End All Diets” Nutrition Plan 1.0

Lastly,thisguideisintendedforPhysiqueAthletesthathave;family,work,socialandevenschoolcommitmentsthatlimittheamountoftimetheyhavetotrainbeyondwhatiscontainedherein.That’sthepoint,youdon’thavetotrainmore.Unlessyouhaveaveryphysicaljob,mostofthetimeyou’renotexercising,andsoahighcarb“athletic”dietisimpracticalatbest,andinmyviewcounterproductive.

7The “End All Diets” Nutrition Plan 1.0

Nearlyallofthemajordietbreakthroughsformaximizingbody-compositionwerebornfromtrialanderrordonebythemosthyperobsessedphysiqueenthusiastsontheplanet;competitivebodybuilders.Theultralow-carb/highproteindietislikelythemostpopularofthemall,yetmissesthemarkforlongtermphysiqueenhancement.

Therearevariousmarketing“faces”forultralow-carbdiets,suchastheAtkinsDiet,SouthBeachDiet,ProteinPowertonamebutafew.Theconceptisalsothe“hiddenmagic”insidemanycaloriereducingdiets,aswellasthepopularPaleoNutritionPlan.Marketedprimarilytosedentarypeople,themostpopularultralow-carbdietssimplyemphasizeseverelyrestrictingcarbintake,whileyoucaneatallthefatandproteinyouwant.

These are the worst variations for our needs.Forpurposesofthisdiscussionwe’llassumethataultralowcarbohydrate dietalsomeansonethatcallsforhigherproteinintake,whichistheform bodybuilderspopularized.

Lose some Fat, Gain a straightjacketThestandardbodybuildingultralow-carb/highproteindietcallsforeating50to100gramsofcarbohydrateperday,whilekeepingproteinlevelsatabout1-gram ormoreperpoundofbodyweight.Mostusersaretoldtheycanaddliberalamountsoffatsintothediettomeetenergyneeds.Someultralow-carbdietsdoofferabufferbytellinguserstoeatcarbsinacyclicalmanner,e.g.everyfewdaysoraftertrainingonly.Thecyclicaldietscanwork,butinmyexperiencetheyforcetheusertobecomeveryrigidsocially,andgenerallymakenutritionmoredifficulttomanagethanisactuallynecessary.

Chapter 3

ultra low-Carb/high protein, the QuiCk fix, needs a fix

8The “End All Diets” Nutrition Plan 1.0

And the gains are short term at best.Inprinciple,ultralow-carb/highproteindietshavescientificmerit.Thebasicideaisto;1)limittheamountofglucoseyourbodygetsthroughyourdiet(allcarbseventuallybecomeglucose),whichincreasestheuseofbodyfatasfueland2)causefewerspikesofthehormoneinsulin,whichkeepsyourfatburningswitchon.Thecombination arguablymakesyouleaner,buttherearesignificanttradeoffs.

For the physique athlete this diet should be avoided because: •PhysiqueAthletesdomoreworkthansedentaryfolks––eventypicalweightlifters,

thoughlessthanenduranceathletes. •TrainingforPhysiqueAthletesinvolvesarelativelyhigh-intensity,high-volume

ofwork,whichrequiresstoredcarbohydrateenergy(glycogen)inmuscle. •TrainingforPhysiqueAthletesisdesignedtobuildcontractilemusclefibers,

andalsoincreaseyourmusclescapacitytostoreenergy---whichrequirescarbs tomakeyourmuscleslookfullandhealthy,notflat.

•Ultralowcarbdietsaregoodforpeoplewhoareinsensitivetoinsulininmuscle,meaningtheyhaveseveredifficulty(orrathernoneed)toshuttleglucoseintomusclecells––Physiquetrainingisamuchbettersolution.

•Ultralowcarbdietsmustbeadheredtolongtermbecauseyourfatcellsbecomemoresensitivetoinsulin,whichisthebodieswayofsaying;“whenyougivemecarbs,I’mgoingtostoreeverylastmolecule”.

Myexperienceasabodybuildingcompetitordecadesagocreatedthefoundationofthenutritionalbeliefsintheguide,andarenowbackedupbyscience.Ithasbeenthroughalifetimeof“dieting”thatmademerealizethatthevalueofanynutritionplanisdeterminedbytheratioof;howdifficultitistomaintain,versusthelongterm“cosmetic”benefits.

Fortherecord,Ihavepersonallyusedultralowcarb/highproteindiets,butalwayscamebacktoamoremoderateapproach,whichwe’llcovernext.

9The “End All Diets” Nutrition Plan 1.0

Chapter 4

phYsiQue nutrition; redireCting the MagiCal CheMistrY tour

Foodplaysacrucialroleinthecompositionofyourbody.Anditisn’tsimplyaboutenergyin,energyout.It’saboutchemicals.Thefoodyoueattrulybecomesactiveafteritbecomeschemicalmessengersinsideyourbody.Thehumanbodyorchestratesthesechemicalswithelaboratesensorsthatarenothingshortofingenious.Troubleis,yourmetabolicsensorsarenotdesignedtokeepyouleanandmuscular,otherwiseanydietornutritionplanwouldwork.Insteadit’sprogrammedtoinsurethat;1)yourbrainhasfuel,and2)youstayalive.

Thesystemisactuallydesignedtocompensatewhennutritionisscarce,whichiswhyyoushouldavoidextremediets.Thegoalofthephysiqueathleteistousetrainingandnutritiontoslowlyandconsistentlyredirectyourbody’smostimportantmetabolicchoice.Thatis,wheretostorethefoodyoueat;muscleorfat.

More Muscle, Less Fat; don’t Fight The systemIemphasizedthatoursystem(biochemistry)isdesignedtocompensatewhen nutritionisscarce,becausebydefinitionalldietstryandfoolthesystemwith someformofscarcity.Mostofthetimethescarcityisenergyorcaloriesingeneral,butsometimesitcouldbeanymacronutrient,whichareproteins,carbohydrates orfats.Thesystemfightsscarcitybystoringfat,andwithnumerouswaystomakeglucose,thepreferredenergysourceforthebrain.Whileitshouldseemobvious thatthebrainiscriticalforsurvival,mostpeopledon’tknowthatthebodycanmake glucosefromthefatandproteininourdiet,andoffourbody.Inmyopinion,this brilliantbiochemicaltrickisthelinchpintoanynutritionplandesignedtoenhancebodycomposition.Thekeyislearninghowtoleverageourbiochemistryandavoidfightingourbuiltinsurvivalmechanisms.

10The “End All Diets” Nutrition Plan 1.0

Chapter 5

nutrition and training MatChed; MetaboliC leverage in Your Control

Besidestraining,themainplayersinyourpersonalbiochemistrysetare;proteins,carbohydratesandfats(a.k.a.macronutrients).Withoutgettingtootechnicalor longwinded,hereisahighlightreeloutliningthemetabolicimplicationsand leveragethatdifferentmacronutrientsplustrainingofferthephysiqueathlete.

•Proteinstimulatesmuscleproteinsynthesis,whichnotonlyturnsonyourmusclebuildingmachinery,italsoincreasesenergyexpenditurenaturally.

•Reducingcarbsinyourdietrampsupgluconeogenesis,whichishowyourbodymakes‘new’glucosefrom‘non-carbohydrate’sources.

•Rampingupgluconeogenesiscausesfatandproteintobebrokendowntomakeglucose.

•Addedproteintoyourdiethelpsprotectmusclewhengluconeogenesisisrampedup(wewantfat,notmuscletobeburnedhere).

•Physiqueathletetrainingisdesignedtoburnandstorecarbohydrates,whichfurtherstimulatesgluconeogenesis.

•Properphysiquetrainingredirectsthevastmajorityoftheglucoseprovidedbythefoodyoueattobetransportedintoyourskeletalmusclecells(Baronetal.,1988).

•Generallyspeaking,asyouincreaseyourtrainingvolume,theexercisedmuscleswillincuragreaterdepletionofstoredcarbohydrate(glycogen),therebyprompt-inganelevationinoverallfat-burningmetabolism.

•Ifyouconsumetoomuchcarbohydrate,i.e.,exceedingyourstoragecapacityintissuesotherthanfatcells,youwilleventuallyincuranetfatgain.

•Eatingcarbohydratestimulatestheoxidationofglucoseanditsstorageasglyco-gen(Achesonetal.,1982).

11The “End All Diets” Nutrition Plan 1.0

•Eatingcarbohydratewillinstructyourmetabolismtoburnlessfattemporarily,sinceithascarbohydratestoburn,butitwillalsocauseittostoreandoxidize thatcarbohydrate.

•Concerningcarbohydratecalories,arguablythemostimportantfactor determiningyourabilitytolosebodyfatisthequantityofcarbohydrateyoueat.

•Dietarycarbohydratepowerfully‘leverages’,orstimulates,itsownoxidation, fatdoessotoamuchlesserdegree.

•Contrarytopopularbelief,eatingmorefatdoesnotsubstantiallyincrease fatburningmetabolism,causingmoreofittobestored(Flattetal.,1985; Forslundetal.,1999).

Thelistaboveisnotexhaustive,butratherintendedtogiveyoubetterinsight intowhythephysiquenutritionplaninthenextsectionisthemostsensiblechoice.

12The “End All Diets” Nutrition Plan 1.0

Chapter 6

phYsiQue athlete nutrition;the breakdown, to build up

Thenutritionalapproachdescribedbelowisspecificallydesignedforphysique athletes,soyoucanachieve4things: 1)losebodyfatfaster 2)buildmusclefaster 3)eatmorefood 4)liveyourlife

Thisisnotintendedtobeadiet,butratheranutritionplanthatwon’tleaveyou feelingtoorestrictedordeprived.You’llhavetheenergytotrainproperly, maximizeyourbodycompositionandbestofall,liveyourlife.Let’sworkthrough itstepbystep.

sTep one: start by eating 15 Calories per pound of Body WeightIfirmlybelievethattheratioof,proteinstocarbstofats,youconsumeeachdayisasimportant,ifnotmoresothancalories.Buttogetagripontheseratio’syouneedastartingpoint.Thissectionisthatstartingpoint,orbaseline,andnothingmore.TogetyoustartedonthePhysiqueNutritionPlan,we’llbeginbycalculatingourenergyintakeat,15Calories(or‘kcalories’)perpoundofbodyweight.

Keepinmind,the‘perpoundofbodyweight’descriptionwouldimplyyouare feedingmetabolically‘inactive’tissuesuchasyourfat.Nevertheless,inmyopinioncalculatingyourlean,or‘non-fat’bodymassandacalorielevelforitismuchmorework,andreallynotworththehassle.Inordertoacclimatedwiththebreakdownofthefoodyoueat,Isuggestgoingonlineorgettingacalorie-countingguide

13The “End All Diets” Nutrition Plan 1.0

(e.g.,theNutritionAlmanac)thattellsyouhowmuchenergy(calories),protein,fat andcarbohydrateareinaservingofasbroadavarietyoffoodsaspossible.Don’t makeitrocketscience,asitdoesn’thavetobe.Simplywatchyourmirrorcloselyforthenext2weeksandadjustyour15Calories/lbvalueupordownaccordingly.Ifyouarerelativelyinactive,thismaybetoomuchfood;forthehighlyactive,itmaybetoolittle.

sTep TWo: divide your Calories over 5-6 smaller MealsPhysiqueathletesareoftenadvisedtoconsumesmallermeals(e.g.,5-6)spacedevenlyoverthecourseofday.Myintentionhereisnottopreventafallinyourmetabolicrate,whichisoftensuggested,butsimplytoprovideastablesupplyofmuscle-buildingmaterialsandtokeepbloodsugarlevelsfromgoingupordownwildly--whichsendsofffalsetriggerstoeatmorethannecessary.The‘smallandmorefrequent’approachtoeatingincreasesthechancesthatthecaloriesyoueatwillbedirectedtowardleantissue(muscle,connectivetissue,bone)andawayfromfatstores--which,ofcourse,isexactlywhatyouwant.

Here’sanothermealschedulingtrick.Physicalactivity,liketraininginthegym,turnsyourmusclesintoyourveryownpersonalenergy(calories)‘sponges’.Theyeffectively‘suck’upthefoodenergyyouconsume,effectively‘robbing’themfromyourfatcells.Youcantakeadvantageofthisfactbyhavingslightlylargermealsafteryourweight-trainingsessionsorotherperiodsofphysicalactivity.Eatsmallermealsduringyourlessactiveportionsoftheday.Thismayseeminsignificant,butovertimeitcanbecomeabigdealwhenitcomestoredirectingenergytowardsleanmuscleratherthanasextrabodyfat.

sTep THree: eat More protein than you ‘need’ –40% of your CaloriesPhysiqueathletescanbenefitfrom.75to1gramofproteinperpoundofbodyweightperday(Lemonetal.,1997).However,myproteinrecommendationsareevenhigher,becauseeatingadietthatcontainsupto1.35gperpound/bodyweight/day)yetlowerincarbohydratecanallowyoutoburnmorefatbothduringexerciseandatrest(Forslundetal.,1999).Thisplanisvastlysuperiortoonelower(thoughstilladequatein)proteinandhigherincarbohydrateforestablishingapositiveproteinbalance(Forslundetal.,1999),whichisanessentialrequirementforaddingleanmuscletoyourphysique.

14The “End All Diets” Nutrition Plan 1.0

sTep Four: eat 40% of your Calories as ‘intact’, slow-digesting CarbohydrateOkay,soyou’vecalculatedyourbaselinecalorieintakeusingthe15Calories/lbofbodyweightrule.40%ofthosecalorieswillcomefromprotein.Another40%ofyourcalorieswillcomefromcarbohydrate.Thiswillallowyoutokeepupwiththeenergydemandsofyourtrainingandkeepyouryourmusclesfromlookingflat.

“What type of carbs should i eat?”Itisn’tjusttheamount,butalsothetypeofcarbsyoueatthatcanaffecttheprogressofyourmusclegainandbodycomposition.Myrecommendationistogetyourcarbscomefrom‘intact’,slow-absorbingsources.Thesimplestwaytodothisisbyconsumingonlynatural,‘whole’(unrefined,unprocessed)foods--thefoodsthataregenerallyfoundintheperimeterofthegrocerystore.Icallthesefoodsinconvenientfoods.

Carbohydrates and the Glycemic index (Gi)AlothasbeenwrittenabouttheGlycemicIndex(GI)ofcarbohydrates,here’saquickreview.WeusetheGItoratethetendencyofcarbohydrate-containingfoodstoraiseyourbloodglucose(andthereby,insulin)levelsfollowingtheirconsumption.Our metabolicequipmentlikelyhasthecapacitytouselow-GI,biologically‘intact’ (unprocessed)carbohydrate-containingfoodsmuchbetterwhenitcomestoachievingthephysiquebenefitswewant.Infact,studiesperformedinthe1930s(CuthbertsonandMunro,1939),showedthatsustainednutrientdelivery,suchaswouldbeexpectedtooccurbyeatingsmaller,morefrequentmealsconsistingofunprocessednutrientsissuperiorforenhancingleantissueandminimizingbodyfat.

Higher-Gi Foods, and The runaway AppetiteWhenitcomestoappetiteregulation,sustaineddeliveryofenergyappearstobebest.Higher-GIfoods,becauseoftheireffectsonbloodsugarandtheaccompanyinginsulinsecretion,cancauseyourbloodglucosetofalltoalowerlevelthanthatwhichoccurredpriortotheirconsumption.Yourbraininterpretsthisasathreattoyourglucosesupplyandreactsbystimulatingappetite.Thiscanmakeyouextremelyhungry,eventhoughyouareactuallywellfed.Thisissometimescalled,reactivehypoglycemia,which resultsin‘reboundeating’.

15The “End All Diets” Nutrition Plan 1.0

Thisexplainswhyaregularsodaandabagelkicksina“runawayappetite”.Thisisthenastysideeffectofwhatiscommonlyknownasthesugarroller-coaster.Ineffect,yoursystemistryingtomatchthehighlevelofinsulininyourbloodstream,whichgotspikedrapidlywiththefastactingsugars,butareclearedoutbeforetheinsulin levelscomedown.

sTep FiVe: eat 20% of your Calories as Fat ---Mostly unsaturated FatThephysiquenutritionplanallowsyoutoeat20%ofyourcaloriesfromfat.However,likecarbs,Ibelievethetypeoffatyoueatmatters.Whilethedebateoverwhichfats aremoreorless“healthy”,seemstoneverend,thejuryisoutontransfats.Thatis,theyarenotrecommended.Note,Iamnotanutritionalbiochemist,butmypersonal experiencesuggeststhatyoucertainlycannoteatallthefatyouwant,andexpecttolookyourbest.Thisistrueeveneatingazerocarbdiet.Youmaylosescaleweight, butyouwillnotmaximizeyourbodycomposition.

Eventheevolutionary/ancestraldiet‘experts’likethosewhoprescribethepopular “Paleoplans”,don’tactuallyagreeonwhichfatsarebest.Withrespecttobody composition,theconsensushoweverdoespointtoeatinglesssaturatedfat,and moreunsaturatedfats.Generallyspeaking,animalfatsarericherinsaturatedfats. Theharderafatisatroomtemperature(e.g.,cooledbacondrippingsvs.vegetableoil),themoresaturatedittendstobe.Plantfatstendtobericherinunsaturatedfats,thoughcold-waterfisharealsogoodsources.Processedfats(e.g.,vegetableoils,lard)shouldbeavoidedasmuchaspossible.

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Chapter 7

eating like a phYsiQue athlete, reCoMMended food lists

lean protein sourCes

High-quality,leanproteinsourcesincludechickenorturkeybreasts,broiledorsteamedfish,leancutsofbeef,non-fatand2%fatcottagecheese,hard-boiledeggs,andwater-packedtuna.

CarbohydratesTospreadyourmealsoutproperly,mosteverymealshouldcontainatleastsome carbohydrate.Focusoneatinglow-tomoderate-glycemicindexcarbohydrate. YoucanfindGlycemicIndextablesallovertheInternet.Physiquenutritionmeanseatingmorefoodsthatintheirwhole,unprocessedstate.

Yourtrainingwillallowyoutoeatstarchycarbswhichinclude(thougharenot limitedto);brownrice,yams,steel-cutrolledoats,andbakedpotatoes.

Don’tdriveyourselfcrazytryingtomakeeachmeal‘perfect’.Justthinkwhole, unprocessed--asclosetonatureasyoucanget.

Fibrous CarbsThesearethelow-GI,biologicallyveryintactcarbs.Toensuregoodhealthandto alleviateanywildbloodsugarswings,ampleamountsofThesearethelow-GI,biologicallyveryintactcarbs.Toensuregoodhealthandtoalleviateanywildbloodsugarswings,ampleamountsoffibrouscarbsshouldbeeatenateachmeal.Theonlyexceptionisthatifthestarchycarb(likesteelcutoats)containsamplefiberorifyouareinahurryuseafibersupplementsuchasMetamucil.

17The “End All Diets” Nutrition Plan 1.0

Myfavoriteapproachtogettingmorefibrous,vegetablecarbsinmydiethasalwaysbeenabitofacheat.Truthis,itworks.Ioptforblendsoffrozenvegetablesfromthelocalsupermarketandmicrowavethem.Thereareseveralgoodvarietiesthatcanfoundvirtuallyinanygoodgrocerystore.Manyofthemhaveethnicstylessuchasfiestablend(Mexican)aswellasItalian,JapaneseandOriental.Itsurebeatstheheckout ofshopping,dicingandslicingproduce.

18The “End All Diets” Nutrition Plan 1.0

Chapter 8

end all diets saMple Meal plans

A 115-pound woman should begin consuming; 1,380caloriesperday(40%-40%-20%) 552caloriesofprotein,552caloriesofcarbsand276caloriesoffat

5-MealsThatcontainroughly; 28gProtein 28gCarbs 6gFat

MealOne– 1ServingofPhysique2.0or6scrambledeggwhites, 1cupsteelcutoats

MealTwo– 4ounceschickenbreast,3/4cupbrownrice,1/2cupbroccoli

MealThree–3/4cuplowfatcottagecheese(2%)w/1mediumapple

MealFour–4ounceswaterpackedtuna,1-slicewholegrainbread (w/lowfatspread)

MealFive– 1ServingofPhysique2.0or3/4cuplowfatcottagecheese (2%)w/1mediumapple

19The “End All Diets” Nutrition Plan 1.0

A 135-pound woman should begin consuming; 1,620caloriesperday(40%-40%-20%) 648caloriesofprotein,648caloriesofcarbsand324caloriesoffat 5-MealsThatcontainroughly; 33gProtein 33gCarbs 7gFat

MealOne– 1xservingofPhysique2.0or3scrambledeggwhites, w/3ounceschickenorturkeybreast,1.5-sliceswhole grainbread(w/lowfatspread)

MealTwo– 5ounceschickenbreast,1cupbrownrice, 2/3cupbroccoli,smallsaladw/lowfatdressing

MealThree– 1cuplowfatcottagecheese(2%)w/1largepeach

MealFour– 5ounceswaterpackedtuna,1.5-sliceswhole grainbread(w/lowfatspread)

MealFive– 1-1.5servingofPhysique2.0or1cuplowfat cottagecheese(2%)w/1mediumapple

A 165-pound man should begin consuming; 2,475caloriesperday(40%-40%-20%) 990caloriesofprotein,990caloriesofcarbsand495caloriesoffat 6-MealsThatcontainroughly; 41gProtein 41gCarbs 9gFat

20The “End All Diets” Nutrition Plan 1.0

MealOne– 1.5xservingofPhysique2.0or4scrambledeggwhites(oneyolk),w/4ounceschickenorturkeybreast,2-sliceswholegrainbread (w/lowfatspread)

MealTwo– 7ounceschickenbreast,1&1/3cupbrownrice,1cupbroccoli

MealThree– 1xservingofPhysique2.0or1&1/3cuplowfatcottagecheese(2%)1-slicewholegrainbread(w/lowfatspread),1largepeach

MealFour– 7ounceswaterpackedtuna,2-sliceswholegrainbread (w/lowfatspread)

MealFour– 7ounceswaterpackedtuna,2-sliceswholegrainbread (w/lowfatspread)

MealFive– 6ouncesbroiledflanksteak,1-mediumyam,smallsalad w/lowfatdressing

MealSix– 1.5xservingofPhysique2.0or1&1/3cuplowfatcottage cheese(2%)w/1&1/3cupdicedfruit

A 200-pound man should begin consuming; 3,000caloriesperday(40%-40%-20%) 1200caloriesofprotein,1200caloriesofcarbsand600caloriesoffat

6-Mealsplus1snackthatcontainroughly; 43gProtein 43gCarbs 9.5gFat

MealOne– 1.5xservingsofPhysique2.0or5scrambledeggwhites(oneyolk),w/4ounceschickenorturkeybreast,2-sliceswholegrainbread (w/lowfatspread),1/3cupberries

MealTwo– 7ounceschickenbreast,1&1/3cupbrownrice,1cupbroccoli

21The “End All Diets” Nutrition Plan 1.0

MealThree– 1&1/3cuplowfatcottagecheese(2%)1-slicewholegrainbread (w/lowfatspread),1largepeach

MealFour– 1.5xservingsofPhysique2.0or7ounceswaterpackedtuna, 2-sliceswholegrainbread(w/lowfatspread)

MealFive– 6ouncesbroiledflanksteak,1-mediumyam,smallsalad w/lowfatdressing

MealSix– 1&1/3cuplowfatcottagecheese(2%)w/1&1/3cupdicedfruitSnack(taken2-hoursbeforebreakfastorbeforebed)–1.5xservingofPhysique2.0and1tablespoonalmond,casheworpeanutbutterorProteinShake,1/2mediumcantaloupeand1tablespoonalmond,casheworpeanutbutter(unsweetened)

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Chapter 9

fun deliCious healthY reCipes

Qualityproteinisessentialinbuildingaleanmuscularphysique.OurMyotropics athletesofferuptheirfavoritewaystocreativelypackadditionalproteinintoyourdailymeals—fuelingbothyourmusclesandyourtastebuds! raymond’s 2.0 Cinnamon Walnut pancakesBy:RaymondQuerido2012NPCS.CAChamps,Men’sPhysique,ClassA,1st

Ifyoulovebreakfastanytimeofthedaylikemethanyouwillenjoymy Myotropics2.0cinnamonwalnutpancakes.

ingredients:1servingofPhysique2.0vanillaprotein1cupeggwhites1/4cupcinnamon5packetsofSplenda1/4cupwalnuts1ozwaterPAM

Tools: Blender,Smallpan

directions:1. Blendallingredientsinblender.2. SpraysmallpanwithPAMandusemedium-highheat.3. Poormixintopan.4. Flipwhenfirm.5. Topwithwalnuts.6. Enjoy!

nutritional info:Calories:555,Carbohydrates:25g,Protein:69g,Fat:21g

23The “End All Diets” Nutrition Plan 1.0

Chocolate K.i.s.s.By:IanLauerCSCS,2012NPCPittsburgh8th

Youwon’tseethisathlete/personalitywalkingaroundwithachef’shatonanytimesoon.WhenaskedtoputtogetherarecipeIeatfrequentlyandIknowtastesgood Icametomy“Goto.”TheclassicChocolateK.I.S.S.IfyouknowwhattheacronymKISSstandsfor,youwillgetthisoneprettysoon. 12oz.UnsweetenedVanillaAlmondMilk3ScoopsChocolateIceCreamMyotropicsPhysique2.0 directions:Shake.Drink.Repeat. nutritional info:Protein:41gCarbohydrates:18gFat:7g

Myotropics MochaBy:ErickMinorFounderandCEO,StrengthStudioInc

Ifyouwanttosuperchargeyourmorningcoffeeaswellasgetafunctionaldose ofthehighestqualityprotein;thenyouneedtotrymyMyotropicsmorningmocha.

in a shaker bottle or blender, mix the following ingredients:2-3scoopsofChocolateIceCreamMyotropicsPhysique2.02tbsporganichalfandhalf4-6ozwater(usejustenoughwatertomakeathick,butcompletelymixedliquid)Shakeorblendingredientsandsetaside,mixtureshouldberoomtemperature.

Now,prepareyourcoffeeorespresso(Iuse2shotsofespresso)asnormalInalargecoffeecup(10-16oz)addtheproteinmixture,itshouldbeverythickAddcoffee orespressotomixture.Stirandenjoy

24The “End All Diets” Nutrition Plan 1.0

sweet pudding rollBy:IanLauerCSCS2012NPCPittsburgh8th

ingredients (Makes Two servings)• 1P28FlatBread• 1ServingMyotropicsPhysique2.0(3Scoops)• 1ServingMyotropicsThermicarb(1Scoop)• 12ozUnsweetenedVanillaAlmondMilk• 1DashofCinnamon

directions:1. MaketheMyotropicsChocolatepuddingbycombiningthe12ozofAlmond

milkwith3scoopsofPhysique2.0andonescoopofThermicarb.Shakein shakercupfor10seconds.

2. Withaspatulascoopitoutofshakerandspreadthepuddingevenlyona P28FlatBread

3. AddadashofCinnamon4. Rollitupcutitinhalf.5. WraptogetherorseparatelywithAluminumfoilandplaceinrefrigerator

nutritional information per serving:35gProtein28gCarbs7gFat.

25The “End All Diets” Nutrition Plan 1.0

Myotropics ice Cream & pumpkin pieBy:FrancineSablan2012NPCUSAFigureOverallWinner

Whosaysdietinghastobeboring?Alittlecreativityinthekitchengoesalongway.Iusuallyhaveahardtimetryingtoquietmysweettoothandsometimesawarmteajustwon’tcutit!Hereisaquickandeasyrecipeonhowtomakeadietfriendlydessert.

Myotropics ice Cream

ingredients:1serving(3scoops)MyotropicsPhysique2.0(ChocolateorVanilla)1cupunsweetenedalmondmilk

directions:1. Mix1serving(3scoops)Physique2.0and1cupunsweetenedalmondmilk

andplaceinasandwichsizeziplockbag.2. Fill1gallonsizeziplockbag2/3fullwithiceandadd1/2cupsalt(tomake

theicecolder).3. Placesealedproteinmixintothebagofice.Sealandshaketodesiredconsistency. nutritional information per serving:Calories:280Fat:6gCarbs:18gProtein:40Sugar:1

pumpkin pie ingredients:1tspcinnamon1tspbakingpowder1/2cupSplenda(Granulated)3/4cup100%PurePumpkinPAMcookingspray3eggwhites1/2cupUnsweetenedVanillaAlmondBreeze3scoopsPhysique2.0VanillaIceCream

26The “End All Diets” Nutrition Plan 1.0

Tools:1roundpiepan2largebowls1/2cupand1tspformeasuringYourfavoritemixingtool(Iusedahugefork)

directions:1. Preheatovento350degrees2. Mixalldryingredientsinalargebowl3. Slowlybegintomixindryingredientsintowetingredientsmakingsuretoblend

well,breakingupanylumpsthatmayform.4. SpraypiepanwithPAMandpourbatterintothecenterofthepanallowingthe

battertospreadevenly.5. Placepanintheovenandbakefor25-30minutes.Yourdessertisdonewhen

thetophassetandaknifecomesoutclean.

nutritional info (for the whole pie):Calories:426Carbohydrates:44.37g(5gsugar)Protein:52.3gFat:5.3g