MN BY VINCE ANDRICH Pacem gene R SSC ot aaABLE OF CONTENTS FORWARD PREFACE. INTRODUCTION PART I FROM DARKNESS WILL COME LIGHT. (Chapter 1°A Brief History of Bodybuilding Nutrition: Save Years (of rial ind Error by Understanding the Pas” (Chapter 2-The Nutritional Answers Youve Been Waiting For! PART 1! -THE COSMETIC BODYBUILDERS INSTRUCTION MANUAL (Chapter 3 "The Glucose Economy" How to Overcome Insulin Spikes and Stabilize Your Blood Sugar to Maximize Fat Loss” (Chapter 4°Stop Thinking About Dieting Forever with Evolutionacy Eating’ ‘Teaching Old Biochemistry New Tricks” PART Il - HOW'TO MASTER THE FOOD KINGDOM TO [BUILD TEAN MUSCLE AND STARVE EAT CELLS. (Chapter 5 Simple and Easy Muscle Building Meal Preparation for Evolutienary Fating™ SUMMARY: A" Compressed” Look at Cosmetic Bodybuilding” Nutrition [NO MISTAKES MEAL PLANS REFERENCES CITED. GLOSSARY ACKNOWLEDGEMENTS ABOUT THEALTHORS " 1 7 2 22 a7 au s 55 sa 52 7Chapter 1 “A Brief History of Bodybuilding Nutrition: Save Years of Trial and Error by Understanding the Past.” {In his chapter we will briefly evaluate some of the most common diets practiced by bodybuilding athletes just like you, This will enable you to distinguish the No Mistakes methods from those of the pas. and those methods yet to come We fect its vitally important 1 read this section in ful. Our motivation is that frat thinkers often look to the past for answers. through this history of tral and «ror that new philosophies can emerge and be fully understood. You are literally defined by the food that you eat. luke every other tissue in your body; your muscles are composed of molecules built from common chemical clements—cirbon, hydrogen, nitrogen, oxygen, sulfur and others. These elements make up the structure of the food you eat at every ‘meal. Ir should therefore come as no surprise that when it comes to building Digwer stronger muscles, the quality and quantity of food you eat will greatly affect he outcome, Perhaps this is why you decided to pick up this guide, Indeed, i you put rogether your meals haphazardly, nor even the most powerful muscle building supplements or ‘waining regimen will bring about the radical changes to your physical appearance ‘that you are taly capable of That being sai. “What's the “Ideal” Way to Eat for Year-Round Size, Strength and Leanness?” ‘What constitutes the bes yearsound eating approach for bodybuilders and similarly ‘cused fitness enthusiasts? For many of us, solving this problem fas been ike figuring out the meaning of lfe.Tha is, until now. | Fist lets dispel a widespread myth. Despite what you may have been led to belive, perhaps due (0 coatesttime photos in the pages of glossy bodybuilding ‘magizines) bodybuilders do not maintain extremely low levels of body fit (3 to 3 2 percent) year round, Even elite bodybuilders, who regulily compete, do not ‘maintain this small percent of body fall yearTo keep the same weight is unrealistic and may certainly bring your muscle building progress to a grinding halt (On the other hand, many dedicated bodybuilders can maintain an impressive 7 10 9 percent body fat level year round while enjoying “astlane” muscle-buiking progress. To do 0, you need to adhere to nutritional guidelines specific to ‘Cosmetic Bodybuilding”, Don't lt the name fool you. This s not some fue up BS name fora weekend warrior program (although they need this term just as bad) leis the core reason most of us train and eat obsessively; thus, it defines our ultimate ‘goal, which is primarily making cosmetic changes to our bodies Cosmetic Bodybuilding” ‘Youre certainly not alone. Like the two of us, and virtually all women and men reading this guide, your training and eating habits are intended to make eosmet changes to your body. You want to improve your physical appearance by making your muscles bigger (possibly alot bigges) and/or losing the fat covering them up from view. Strength, power, aerobic capacity—these and other measures of Hiness are of substanualy less importance to you, i at all.And this is fine In fact, i's critically Important that you realize the difference between your cosmetic goals and those of the power lille, the mountain the performanceoriented person—the trate biker eteThe nutitional and trining guidelines for you as a cosmetie bodybuilder are often worlds apart from those of the endurance athlete or others engaged in sport where physical performance is what really mates. To create a body that is a work of ar, your “performance criteria" isthe misror you want to ten heads, all the time youl need to properly manage your autrtion and exercise 24/7, Unlike many team spors, there i no party alter every “winning Workout or meal: The game is always ON. And for most of us, the op of our game 'sahways one striation, peak or separation away. Strangely enough, for years registered dieticians and socalled nutritional experts With letters behind their names have lumped dietary guidelines fr athletes together, or very nearly so.Yet the cosmetic bodybuilder is quite a different beast. Nutrition for Athletics & Endurance ‘The dietary considerations for athletes who are focused on endurance perfor: mance or capacity, are not necessarily the same as for bodybuilders (ike us) who solely want to build bigger leaner muscles for a betcerlooking bod. For the endurance athlete (and perhaps many strength athletes), diet deriving 60.70% ofits calories from carbohydrate, 20:30% from protein and 10% fom ft will probably be adequate Furthermore, the type of each nutrient consumed may not be So important, For instance, the bodybuilder who is advised to avoid highglyceriie astabsorbing), refined carbohydrate; the potential "cosmetic impact” of such foods muy be of litle concern for the endurance athlete In fat, these foods frequently offer a manner of convenience that is highly desirable to this individual 8‘The 80's Show ‘As you may already be aware, diets during the 1980's that derived up to 70% of a Person's calories from carbohydrate were in vogue. This high carbohydrate model 'sained popularty during the aerobics boom of the same era. Support also came from the scientific community that studed the effects of dietary carbohydrates on athletic performance (©. glycogen “louding”). This research provided strong (though at times contradictory) evidence that a highcarbohydrate diet could have beneficial effects on endurance performance and capacity. Cosmetic Bodybuilding” is quite a diferent story siace it does not require the sictary carbohydrate intake that might be necessary to support optimal performance during endurance sports (eg. long distance running or triathlons) or team sports such as football, soccer and basketball. Thus, many bodybuilders (excluding extreme “bard gainers") following bigh-carbobyrate diets bad 10 rely om strict calorie counting and intense cardiovascular workouts 10 achieve the lean, ‘muscular appearance they desired. This era moved us into what ls now known ts, Low-Carbohydrate Dieting —The Sequel State earier was the observation that the media plays. lange ro in influencing the Popularity of many dietary practices. I should then come as no surprise that mich like the fashion industry, styies come and go and often resurfice as new". This appears to be the case for the latest tend of low-carbohydeate dieting. ‘Yet unlike an overly simplistic trend in fashion that may make regular bottom jeans ‘passé and bellbottoms hip, low-carbohydrate eating does have a plausible scientific premise (more on this late). This has made it the darling of the bodybuilding supplement industy~once again Ithas even resurficed for sedentary folks who use ‘variation ofthis dict, suchas that popularized by Dr. Atkins. It is important ta note that as far back as the 1960's, bodybuilders relied heavily on limited carbohydrate diets to show off their musculerity Howeves, bodybuilders are not exactly sedentary. Indeed, because of the relatively highintensiy, high-volume nature of the taining We use to build and maintain ‘muscle we eely on stored carbohydrate energy (glycogen) substantially more than do sedentary folks, though less than endurance athletes In any ease, the important point here is that, Low-Carbohydrate Diets are Not New! 1s important to note that as far back as the 1960's, bodybuilders relied heavily on limited carbohydrate diets to show off their masculaity, However as & consequence Of this dictary practice, many of the bodybuilders ofthis era lacked modern-day. muscle Fliness and striations Just Jook atthe old black and white photos of Arnold Schwarzenegger and his cohorts during his glory days of bodybuilding to see what were talking about 14 (One of the reasons bodybuilders of previous cris lacked the museularity we see today may be that these individuals bulked up during the off (.e,, noncompetitive) ‘season and later resorted to severe cacbohydeate restriction in an effort to shed body fat and water weight ipidly. In addion, the reintroduction of carbohydrates Ceagyas with pre-contes preparation) was more ofa hitorauss art than a predictable science and many athletes simply did not do so peak") properly Contemporary Diet Trickery In an attempt to remedy the negative impact of severe carbohydrate restriction on ‘one’s physical appearance and performance, many diets presented to bodybuilders lover recent years have recommended periodic carbohyrite overleeding (Or forging) to replenish body carbohydrate stores Such diets include, though are not limited to:The Rebound Diet by Michael Zumpano,The Anabolic Diet by Dr. Maro ‘Di Pasquale, he Cyclical Ketogenic Diet by Lyle MeDonald and the Anabolic Burst (Cycling of Diet and Exercise (ABCDE) by Bil Philips and Torbjorn Akerfelt, Now we are not here 10 say that these diets cannot wosk (they ean certainly be nace to over the short term), Rates, we wish fo point out that, practically speaking sich dietary guidelines are not easy maintained over the long haul and are much less effective and more troublesome than alternative approaches, Lessons for the Carbaphobic Bodybuilder Simple thinking tells us that since carbohydates deliver calories (4 per gram), this nutrient can play 4 role in promoting fat gain. In addition, carbohydrates are 2 primary deiver for increases in insulin levels, which plays a roe in reducing fat burning (more on this lates). la an effort to get leaner, carbohydrates have become the primary macronutrient that have been reduced in many bodybuiklers’ diets For some, t has meant aa abandonment of any and all dietary carbohydrate in a desperate effort 10 lose weight or become leaner. The result is that muscles Tose size, shape and energy. Workouts can become almost non-existent and your physique appears flat and small,This is why ia our opinion these care blanche feductions in total carbohydrate intake (especialy “slow-buming", low-glycemie carbs) are often too aggressive and leave bodybuilders with nowhere 0 go. “The typical rationale is that fa bodybuilder accelerates ft loss by reducing carbs from 400 to 400 grame per day, then 200 must be betteThe trouble is tht when fit loss stalls, the bodybuilder is compelled to take in Jess than 200 grams of ears per day to resume fat loss. Yet research shows that the body soon begins to show resistance to these extreme dictary efforts At this point the sage i set fr your body to-use protein from muscle tissue to provide additional energy. Needless to sty this {is not the ideal situation for anyone who wants to change his or her body ‘composition for the beter, 5Lessons for the Carbophobic Bodybuilder (cant.} ‘Concerning carbohydrate intake, the risk of fat gain is ONLY problematic if * You ate a sedentary person oF a bodybuilder that either does aot tain hard ‘enough or frequently enough to expend the extra calories * * You cat foo much highglycemic (fast absorbing, insulinsplking) carbohydrate er meal, * You eat too much tora carbohydrate (of any type) per meal a Lrr—— 1 eapentie gas of cubby intake, your body fat will increase in size with time. " “NOTE ni fr he body an ts seth to he conczp (sce its) wl be concn de oh cs cae he No rates ating Gute A Renaissance in Simplicity Conary to popular bee, there are many female fess cade and mae boxers who retain ein ad han, Ya ound wee ea ound, whe eying pid me building progress. What is their secret? ° The “No-Diet Diet” What we have found is that thes individuals seem to intuitively stick to pretty much the same eating plan ll the time-This plan is unusually simple nd can he maintained ‘quite easily for the long term. Hence, the distinction from dict A diet is a device that can only be used forthe short term due to limitations inherent in its design and the design ofthe human body Ginchuding the psyche) The langcerm eating plan we refet {0 the“no-et diet will be explained in the chapters that follow, where we reveal. Chapter 2 “The Nutritional Answers You’ve Been Waiting For!” ‘The above discussions, coupled with the fac that so many of you are likely sick and tired of secing litle oF no results from your workouts, sets the sage for reawak ning in bodybuilding nutrition. Thats how we think youll see the No Mistakes [Nutritional Guide. We assure you that its pages are free of antiquated or eehashed notions and marketing BS We'll Put You on the Right Path We're going to help you Become a bodybuilding biochemist of sorts. In the comfort of your own home, without asking you to recite complex metabolic pathways, youl ‘come to truly get the science of eating, Inthe pages tha follow, you'l earn how to ‘put together meals (jour next one, for instance) that will make your muscles bigger, leaner and stronger, workout after workout It will be simple and painless. NOTE to Professional Trainers. Nutritionists and Researchers Ik bears repeating that this guide will noc cover true athletic nutcition or sbortserm approaches to weight or fat loss G.e.“dets"). What we Will delve into instead ae some ofthe scientific principles atthe rot of your bodys most important metabolic choice, where to store the food you ea Le, nto muscle vs ft) This important event is often referred to as"autrent partitioning”(aterm coined by our fiend and protein nutrition expert Dr A, Scott Connelly) Understanding how many ofthe factors play {ea the end este will ut you well ahead af your peers i the fitness profession ‘Along the way. youll discover an incredible new theory of nutritional metabolism that has tremendous implications for bodybuilders and other feness enthusiasts ‘concerned about their physical appearince. Rest assured, once youve Gnished reading this guide, food will never look the sime again..10r will your body! Finally, No More Mistakes! Combined, the two of us have nearly four decades of bodybuilding experience. In that time, we've tried an incredible numher of approaches and made an ineredibie umber of mistakes. Here are some examples of things you'l learn hat will belp {you avoid the pitfalls we made, See if you recognize any of them. 7‘Why cating too lie carbohydrate isan outdated sacred cow that can send you Jingo a dismal, over training downward spiral and cause your muscles to ‘wither away! ‘Why cating more protein than you"need"can drive your fatburning rte through the roof Is not as simple asthe “calories in calores out reasoning suggests! ‘Why the conversion of dietary carbohydrate into fat is not the primary reason you gin body ft! ‘Your bodys favorite fuel isnot what you thought it was! You'll be shocked ‘when you find out. ‘What? Virtally all protein supplements and foods build oniy “half muscle? Its true! Find out how to ge the other half. ‘Why you don’ need to starve yourself to get lean, Women listen up! ‘Why some carbs are more likely to end up as new mule tissue opposed to fat ‘Why all fats are not the same. Some are most useful stored on your body! ‘The above represents only a sample of what you'll learn by reading this now ‘conventional (Some might say anti conventional) nutritional guide.The knowledge we share within the pages that folow reflect the following observation; we now realize that we could have achieved our current physiques in a small fraction of the time we actually dd and with much less nutritional paia and sulering. ‘The No sistakes Nutritional Guide i a tellall story in this regatd We share with ‘you neverhefore revealed mutsitonal secrets (many of which are taken directly from real-world bodybuilders and fitness enthusiasts) that wil allow you to smash through sticking points and unlock your bodybuilding potential To da this, youl fist need to ‘come to understand Your Body's Carbohydrate Fuel “Bank” ‘The typical “try it and see approach to bodybuilding nutrition yields hicormiss results and snaiblke progress for most of us Thea why do so many of us struggle in ths way? ‘One reason is that nutrition for Cosmetic Boybualing in yrunly misunnler stood, However. deeper review of the problem exposes the fact that most of us have never been taught what is arguably the most important secret of human metabolism, Robert has coined it the Glucose Economy” As youll soon discover, the Glucose Economy” concept entbles you to visualize your body asa carbohydrate fue!"bank’-The status of this bank largely determines ‘Whether you are geting leaner or fatter with each passing moment; whether your ‘muscles are bursting with size, shape and strlations or appear fla, smooth and sof, ‘The Glucose Economy” concept can be used to explain how any diet can be made to work or fll and why some tend tobe more inclined to do the lates). In this sense, it offers us a Unified Theory of Dieting” Fall to take control of your Glucose cy Economy” and you essentlly place your body's appearance and ats pesformance {nthe hands of fte-That’s nota situation you want 0 be in, now isi? ‘This nutritional guide will allow you to master your Glucose Economy” and related ‘nutritional concepts quickly and easly. No longer will ou need to guess or suet through the progresshalting mistkes we did. Hence No Mistakes. A tooiproot roadmap t0 building muscle and losing [at 38 fast a6 possible—much, much faster than you are now: You'll see changes in the miror and receive compliments from fiends Gand strangers) unlike anything you've experienced before “Understanding the concept of your Glucose Economy” is key to your bodybuilding progress Your body brilliantly fights to preserve this energy economy all day long. whether you're eating, sleeping. working out or samewhere in between.” =Vince Andrich A Chain is Only as Strong as The Weakest Link “This phrase may be trite perhaps, but true This old adage explains why even a small incficiency in your cating approach can amplify into a flure o gain pounds and thes of muscle (oF file t0 lose pounds and inches of fa) when repeated over "weeks or months. Conversely, correcting such inefficiencies can reward you with dramatically faster progress. In order to correct your eating mistakes and avoid making them ever again, youve got to understand the nutritional goal your body strives to achiewe ‘moment to moment, That's the Glucose Economy”. I'S simple to understand and ‘once you do, youll sce changes to your appearance as soon 3s tomorrow! You'll make designing meals an artform that allows you to sculpt lean bard muscle, to the fllest extent possible, workout after workout People wi Lets get the sculpting started! 9Chapter 3 “The Glucose Economy How to Overcome Insulin Spikes and Stabilize Your Blood Sugar to Maximize Fat Loss.” A Hardwired Human Fuel Gauge Eating performs numerous biological functions. But there's one that tops the ‘charts: food provides energy; something physicists define energy asthe capacity {perform work. In particular, food provides you with energy in the form of eatbon. (©, one of nature's most common elements Your body's fvorite source of i is a G-earbon molecule known a5 glucose (sce"Detalls" below) The Glucose Economy"—your body's total supply of glucose is what largely \ctermines whether you're getting leaner or fatter, whether you're sleep walking through your workouts or fying through them This concept is as radical a it i Powerful. The Glucose Economy” is Like a fuel gauge that is hardwired into every moment of your existence. Use it wisely and your physique will always stick head eck and shoulders above the maddening crowd! “Details” (optional reading): Blood Sugar Glucose is more commonly known as “blood sugar". The molecular formula of slucose is C6H1206, Like many chemicals found in nature, the glucose molecule ‘ess in more than one form. We call these forms isomers. you were to draw the chemical structure ofa molecule of glucose on a piece of paper and place mieror beside i,you would see its mirror image. This mirror image ‘nearly identical to the original molecule, cave fora very small difcrencs inthe way {es constituent atoms are oriented in three dimensional space. In more simple terms, you can think of this pate of glucose isomers as being like a pai of gloves the right ‘hand glove isa mirror image ofthe left hand glove; ye they can’ be superimposed ‘on top of one another pesfectly-Tha's why the left hand glove fits the let hand, ut ‘othe right and vice versa ‘We differentiate between the two somers of glucose by using the terms Lglucose and Deslucose. DGucose is the form of glucose made by your body and provided by the food you eat The “D” stands for “Dextrorotatory* referring to the direction this fsomer of glucose rotates a certain form of light. Thus, occasionally you will sce Deglucose referred to as “Dextrose” ee Energy Management and the “Totem Pole” of Fuels ‘Your body has an economy, of sorts. This economy is based not on finances, but on fuel-—glucose, in particular, Strict management of the Glucose Economy 4s ks top priority, as running out of this preferred energy sousce woul sire consequences. You can take advantage of this metabolic "seesaw" to design meals that allow you to consume mare calories while burning more fat and promoting faster muscle growth! ‘Yes, as much as we blame glucose and other dictary carbohydrates (.e, stgirs and starches) for our body fat woes; glucose is “highman” on the totem pole of fuels “burned” or oxidized by your body. The more glucose you cansumte-typically in the form of sugars and starches found in the foods you eat—the more glucose your body burns Simultaneously it buns less in the way oft and protein. Conversely. as your Glucose Economy" shrinks e., between meals, overnight and ‘during exercise, the fuel mixture shifts: Yow burn progressively less glucose and _more fa This spare te smull amount of glucose that i available for those tissues that really need i (See"Details"telow) You can take advantage of this metabolic "seesaw" {to design meals that allow you to consume more calories whale hursing moze Lc and promoting faster muscle growth? ‘The Essential Energy Source: Glucase ‘Your brain isn't the only part of your body that relies heavily on ghicose: Your eyes, {your kidneys, the red blood cells that feed you with oxygen—and other ces and tissues ae also dependent on glucose. Your muscles, by contrast, can rely om i fr fuel, thereby sparing the glucose that is available for those tissues that trly need it “How Big is My Glucose Economy”?" 1s important to understand that compared to the amount of fat you carry on your body (even if you're very lean, your Glucose Economy” i quite small (Cahill 1971) [Normally only about 4 gris (g) of glicose, which is roughly a teaspoonful, oats around in your blood. In technical terms, this translates inco a blood glucose ‘concentration of about 5 mmol/L (The term *mmol/L” refers to the number of molecules of glucose (5 mob per liter (1) of blood} Substantially more glucese is efficiently wicked away in the form of highly branched chains, termed glyeogen, found most abundantly én your liver and skeet muscle cells a8 compared 1o blood levels. Sil, your glycogen storage capacity limited, unlike your virally infnie capacity to store fa. Rarely wil your blood ghtcose level increase by more than 1/2 teaspoon (1.5 to 2 ‘ and even then, only very briefly (Acheson et al, 1982).Within an hour of eang, ‘it wil usually have returnec to normal. This fairly tight control Becomes even more evident when you realize that atypical meal can easily dump 50 g 150 g or more of slucose into your body. aInsulin and the Glucose Economy” Management of your Glucose Economy" is achieved, in part by the hormone known 15 insulin Insulin isthe "King’ of energy storage (Morand etal, 1993; Hussain et al, 1995) In addition to its roles in vitamin and mineral tnfic, insulin promotes the storage of the carbohydrate, fat and protein calories you consume, Insulin is released from your pancreas in response to meal ingestion and the detection of blood borne ‘nutrients (most notably, glucose) obtained following their digestion You can think of insulin as a biological “messenger” of glucose sent ahead to arrange this fuel’ use and storage (Le. ,28 glycogen). Reaching your body's issues via the bloodstream, insulin molecules "dock* themselves onto Insulin receptors ‘embedded within the outer layer of insulin sensitive cells, These insulin seceptor Interactions trigger a cascade of events that continue deep inside the cell In ears 'o carbohydrate calories, the result san increase in glucose metaboism. More specially insulin stimulates the transport of glicase into the cell, oxidation and storage as glycogen. Sumultaneousy the oxidation of ft (ty aeids) i Suppressed. Noteworthy isthe fact that the vast majority ofthe ghicose provided by the food you eat is transported into your skeletal muscle cell Baron eta, 1988) (aka, muscle “fibers"), which are peshaps the most important insulin sensitive cells in your body. The Rise and Fall of Glucose and Insulin \Wheteas your blood glucose level comes down fy quickly after mea, sulin is 4 litle more sluggish. Even after cating only a small portion of carbohyulrate, with blood glucose levels increasing very slightly, insulin levels can rise dramatically. I ‘ean take roughly more than 2 hours for insulin levels to fall back to normal. In ‘summary, the more carbohydrate ingested, the greater this effect tends to be Jenkins etal, 1981), ‘When healthy people consumed a meal providing just under 300g of carbohydrate, insulin levels were sll 300% above normal 7 hours later (Taylor etal, 1993), In contrast, their blood glucose levels increased by only about 1.5 g and "ply returned to normal Taylor eta, 1982).The lesion tobe learned is that foods that cause the greatest increments in blood glucose can cause marked, long lasting increments in your insulin level The implications this can have for your physical appearance will become apparent ina few moments, “Won't Carbs Make Me Fat? ‘This isa widespread belief that you may think about yourself. Indeed, many people believe that carbohydrate can be turned into fat, Hence the popular, albeit overly simplistic perception that sugars and starches (the form of carbohydrate most ‘commonly eaten) are fatening. But this isn't entirely true. Le’s set the record Strujght Practically al of the carbohydrate you eat ends up going down two roads ‘G) the glucose it provides is burned or oxidized as fuel and (2) the glucose is stored 28 glycogen (Acheson et al, 1982; Hellerstein, 2001), 24 [yen when healthy people cansume «meal containing an unusually large serving of ‘carbohydrate—nearly 500 guams—most oft gets stored a glycogen and the fest ‘burned as fuel CAcheson eta, 1982; at etal, 1985;Taylor eta, 1993). tn fet the more carbohydrate you eat, the greater the tendency To oxidize glucose and store It as glycogen (Fat et al, 1985) Again, this occurs mostly in your muscle cells (Baron a, 1988) under the influence of insulin Dietary Carbohydrate is Not Destined to Become Fat! Ifyou think the statement above sounds too good to be true, think again. Contrary to popular belie, dietary carbohydrates tend not ro be converted into fat (Acheson. ta, 1982; Fatt et al, 1985) Since this message has been promoted heavily in recent years you may ask"Why not™ For one, converting carbohydrate int fat requires a great dea of energy Patt et 1985) a commodity your body does its best to conserve. Secondly this process is a waste of your body's most important fuel, which is ghicose. The conversion of slucose into fat is essentially iteeversible—for the human body, anyway. Pants, by contrast, are capable of performing this metabolic feat) By now you may be asking “Then Why Do | Sometimes Get Fat when | Eat Lots of Carbs?” ‘The metabolic truth of the matter is that just as you make “deposits” ito your carbohydrate fuel banks, you must make the appropriate “withdrawals 10 avoid saining fat. Experienced bodybuilders intuitively know how 1o do this by adjusting the number of sets and reas they perform for each muscle group Ge, taining volume’), Generally speaking, as you increase your tetining volume, the exercised ‘muscles will incur a greater depletion of plycogen, thereby prompting an elevation in overall farburning metabolism CLe., so as to preserve your threatened Glucose eonoaty") Here's another way of looking at it. f you consume large quantities of carbo Inydrate day ater day and fa to burn it up with exercise, you'll eventually push your lycogen storage capacity tc is limit, Recall that compared to your vstually infinite ‘capacity to store ft, this lyconen storage capacity &s precy small Cail, 1971; Hatt ct al, 1985). Generaly speaking, the more muscle you cary and the more you ‘exercise the greater your glycogen storage capacity will end to be-Tha's one ofthe ‘easons we pump ioo, afterall isn't it? “Then again, remember tat no matter if you are Mr. Olympia oF an tronman ‘athlete, f you consume to9 much carbohydrate, you will eventually incur a net fat, sain—that is, you'l become heavier. However, even under these circumstances, the conversion of dietary carbohydrate into fat, per se, s not the major contnbutory ‘actor (iellerstein eta, 196; Hellerstein, 2001)The Fuel-Burning “Manifesto” AS weve discussed, eating carbohydrate affects your ‘scesaw” of fuel burning (energy) metabolism, However, when managed property, this metabolic manifesto ‘an have 2 wemendously positive effect on your efforts to build your best body. Here's wy ‘You now know that cating carbohydrate tends to increase insulin levels more than does eating fat or protein. As sugars and starches inthe food you eat pass across your tongue and become digested in your gut, blood ghicose and insulin levels rise. In fact, your insulin level rises more than that of your glucose level and it ‘takes longer to return to normal-The mugnitude ofthis effect depends upon the ype Ge.slow or fast absorbing) and amount of carbohydrate you ext ‘We've also lesened that eating carbohydrate simulates the oxidation of glucose and its storage as glycogen (Acheson etal, 1962)-This is great news for bodybuilders ‘who want the cosmetic benefits of fuller, harder, more strated muscles. This is due {0 glucose per se,as well as is metabolle messenger, insulin ‘The “seesaw” aspect of this fueHburning metabolism les in the fact that ‘carbohydrate (glacose) and insulin shift your body’s fuelburning mixture toward ‘hucose oxidation and away from fat oxidation (Pat ta, 1985; Flussun ea. 195), At a blood insulin level less than that found following a “normal” meal, the breakdown of body at can be reduced by some 50% (Bonnadonna eta. 1990,Jensen etal, 1989; Swistock eta, 1987), You can ga through each day burning both carbohydrate and fat at rates that, aver time, cause your body Fat to almost fall off. Since your muscies will be pumped with glycogen you'll be ready to hit the iron hard at each and every workout. ‘The priority ofthese metabolic events over those governing ft lies in the fact that Your storage capacity for carbohydrate is much, much more limited, So while eaing carbohydrate will indeed prompt your metabolism t0 burn less fa, temporarily; it will aso eause it to store and oxide that carbohydrate. Again if you learn to master your Glucose Economy” (a8 you will with our recommended ‘ating. plan, discussed shoruy), you can go through each day burning. both carbohydrate and ft a rates that over time cause your body fatto almost fal off Pius, your muscles will be pumped wh glycogen and ready t0 int the iron hard at each and every workout. How Carbohydrate Impacts Your Fat-Burning Rate Lf there is one lesson that you take from this guide to your kitchen table, it should be the Glucose Economy” concept and its implications for your fuel burning ‘metabolism. In particular, eating carbohydrate suppresses your fat burning rate. This ‘means that you must balance your carbohydrate intake with your fat intake in order to see bigger leaner muscles appear in the your mirror atthe fastest pace possible. 25 Concerning carbohydrate calories, anguably the most important factor determining {your abilty to lose body fat isthe quantity of carbohydrate you eat. The type of ‘carbohydrate you ext can also afect this outcome, as we Will discuss later) Toa poin, the more carbohydrate you ext, the faster you oxidize glucose andthe slower you oxidize ft. ‘This makes sense. When your top fuel, ghicose is abundant, s {8 oxidized ia preference to less popular fvels, nimely fat and protein. As the Glucose Economy shrinks, your body works down the “totem pole” of oxidized fuels: it burns progressively more ft and attempts to spate the small amount of glucose that available for those tissues that ate cially dependent on it ‘This research suggests 10 us, why eating excess carbohydrate can make you ft The prcblem is not carbohydrate Being converted into fat, Rather, is that eating casbohydrate stimulates metabolic pathways involved in the burning of glucose ‘while i slows down those burning ft Stated another way, consider the quote below by Hellerstein 2001) commenting ‘on. study by MeDevit et al (2001) in which the conversion of dietary carboliydrate fnto fat was measured in women fed mixed diets containing an excess of ccubobydrate * scThas, the addition of excess carbolydrate energy to 4 mixed diet so that total energy intake exceeded total energy expenditure (TEE) increased body fat stores, but nat By conversion of the carbohydrate 10 fal. Instead, the oxidation of sctary ft was suppressed and ft storage thereby ieveased! Sone conclusions should not be drawn, First, these results do aot mean that ‘exim carbohydrate energy represents “ree” energy in terms of body fitness. By sparing ft inthe body’s fuel mixture, surplus carbohydrate energy will ake people fatter, even though i s not directly converted to fat. The absence of signiicaat de novo lipagenesis shad news for high carbohydrate dieters for another eason, i tha the high thermogenic cost of de novo lipogenesis cannot be invoked as an energy dissipating feature of such diets. Second, the elfets of carbohydraterich diets on ‘macronutrient balances should not be confused with their potential elect on plasma lipids ant atherogenesis” ‘The Most Fattening Combination: High-Carbohydrate and High-Fat Ir should come as n0 surprise thatthe combination of high carbohydrate and high fat can “fasten* even the most metabolically gifted persons. Unfortunately, this ‘combination s common ¢o neatly all ofthe world's favorite dishes, |As we previously discussed, the main culprit isthe sheer amount of carbohydrate you corsume due to casbohydrate’s suppressive effect on fit oxidation. This {increases the risk that fat eaten alongside that carbohydrate will be stored 28 ft on your body. As a corollary the suppression of fat oxidation aso impairs your ability to get ri of existing body ft, Eating more fat does not substantially increase fat burning metabolism, but causes more of ito be stored att etal, 1985;Forslund etal, 1999) eMake Sense? If Not Please Read it Once Mare. the main culprit isthe sheer amount of carbohydrate you consume due to ccubohydrate's suppressive effect on fit oxidation. This increases the risk that even 4 small amount of fat eaten alongside that carbohydrate will be stored as fat on Your body. As a corollary the suppression of fat oxidation also impairs your ay {o get rid of existing body fa, In the metabolic playground that is your body, dietary fat, as compared to carbohydrate, ccupies the shore end of the fuelburning seesaw: Whereas dietary ‘carbohydrate powerfully leverages” or stimulates its own oxidation, fat does so only Very weakly That is, eating more fat does aot substantially increase fat burning ‘metabolism, causing more ofc to be stored (Fat eta, 1985;Forskund eta, 1999) A Solution to the Problem: Harnessing Your Fat-Burning Turbocharger Of course, eating less carbohydrate Is 2 powerful way to threaten your Glucose Economy” Deficient in a more direct source of glucose (Le, sugars and starches), Your body strives to synthesize it indirectly from socalled “noncarbokydrate” sources.The glucose so produced is spared for those tissues that really need i by an increase in the burning of i. his process of making "new" glucose from “noncarbobydrate" precursors is termed gluconeogenesis, Contrary t0 popular belie, guconeogenesis Occurs ll the ‘me, even when you ae well fed Gungas eta, 1992), However it occurs toa greater ‘extent as your Glucose Economy" begins to dwindle in size. Importantly, sluconcogenesis is an energy-consuming process and this energy Is supplied by the Durning of ft. You can harness this fatburning “tucbocharger" every time you sit down 0 eat a meal! Gluconeogenesis and thus, fathuening metabolism, is running at a snai’s pace ia ‘ost of us. This makes it easier to get ft However, you're going to learn how to put ‘Yours into “high gear. Bu fist you must lear to overcome Muscle “Meltdown"-Amino Acids as Glucose ‘What are the“non carbohydrate" materials that your body uses to make glucose? One important gluconeogenic material is protein. In particular, the bulking blocks of rote. amino acs As a bodybuilder or serious fitness enthusiast, you are likely already aware of the importance of amino acids. Briefly, amino acids function like letters of the alphabet. They can be strung together in a myrind of combinations to yield “words” fF proteins with unique form and function: hemoglobin, insulin, growth hormone and antibodies are jus a few examples of proteins essential to human life ze Your body makes or synthesizes its own proteins from amino acids made available to it.The protein you eat provides amino acid, of course, as does the breakdown or catabolism of your own tssue protein (eg. skeletal muscle protein) Certain amino acids can also be made “from seratch” (socalled de novo synihes, provided your body has enough nitrogen (provided by other amino acids) and ‘carbon (as from carbohydrate), Alanine and Glutamine: Key Glucogenic Amino Acids ‘Certain amino acids in the protein you eat and in the protein that makes up your tissues (such as your hard-earned muscle), can be converted into glucose, We call, these amino acids “glucogenic™.Two key plucogenie amino acids are pluie and alanine. From 2 teleological standpoiny, this seems logical. Glutamine, for instance 1s perhaps the most common amino acid in the food proteins (plant and snima) you consume ‘The amino acids lysine and leucine can be converted into ketones Jungas etal 1992), another alternative fel source, Ketones can aso be praciced fom ft In ct. for our purposes, you can think of ketone asa watersoluble fat Gluconeogenesis and the Burning of Fat: Hand-In-Hand Te increased use of fat and Ketones by'sssues tha can use chem effectively spares the ghicose yielded by gluconeogenesis for those issues that really need it In fet, the oxidation of fit and Ketones provides the energy required 10 drive sluconeogenesis Guagas eal, 1992;Morand etl, 1993) Thus, the burning of fat and sluconeogenesis go handihand; you can't have one without the other You can take advantage of this metabolic fact © turn your next meal imo a ft burning storeh"! [Amino acids and glycerol are che two most important gluconeogenic subsirites (Owen etal, 1998)-To harness gluconeogenesis for its fat burning benefits without smelting away your hardearned muscle, you must be certain to consume a higher protein diet (discussed later). This will spare your muscle from being torn down to ‘provide lucogenic amino acids and other fuels Glycerol “The valve of glycerol asa component of body fat becomes especially apparent when you ponder the dictary challenges fiuced by our species during the bulk of is ‘evolutionary journey. e“Why Do We Have Body Fat?” Perhaps the single most important metabolic function of your body ft (as unsightly 4 it ay seem to you) isto serve and protect your Glucose Economty~,Thus the ‘lore successfl you are at threatening this Glucose Economy” (within reason), the ‘more successful you will be at threatening your body fat stores. They begin to wither away! Most readers including many medical researchers, will ind this proposed purpose ‘of body ft to be a revolutionary eye opening concepts implications are very far Feaching, providing explanations for everything ffom diabetes to obesity and reproductive dysfunction, Body fat provides both substrate (glyceroD for ghiconeogenesis and a source of nexgy cltey acids) with which to fuel i Here’ how it works Fat is stored inside the ells of your body (especially ft cells or adipocytes) as “oil droplets" composed of triacyiglyceros (a ka, triglycerides"). Each trucylgyeerol molecule consist of three fay acid molecules atached to one molecule of glycerol ‘When body fat is broken down, fty acids and glycerol are released into your blood stream, This process is termed lipolysis, roughly translated as the “splitung” (ysis) of fat Gipid>. The fatty acids can be oxidized to provide energy, whereas the siycerol can be converted into glucose (Chea et al, 1993). tn fac, nd as noted above, the energy provided by the former oxidation of ity acids supplies the energy required to drive the latter-conversion of glycerol into glucose Its an ingenious set. ‘8p, something only possible ater millions of years of biological evolution, A Prehistoric Predicament Try to imagine yourself 100,000 or so years ago. There you are, wandering about lunder the midday sun searching for something to eat. You're physically active and short on food—the two most powerful ways to increase your fit burning rive Though you carzy only a small amount of body fat on your lean, sinewy frame it can supply ample energy o keep you going for many days. More specifica, your bodies fay acids can be oxidized and the glycerol, via conversion to glucose, ean be used to preserve your suffering Glucose Economy”. Nifty huh "Now ack to the present. Same metabolic equipment, bt a different, completely opposite set of dietary challenges. As a consequence of our modern day conveniences, we suffer not from under-nutrtion, but from overmuteition. We perform not too much exercise, but too litle. ‘Yes, the reality i that compared to prehistoric tines, you spend each day (overly) ‘well fed and, despite your dally visits tothe gym, mostly inactive: This renders your favbuming metabolism (eg. your gluconeogenic turbocharger) quite sluggish for ‘he greater portion of each day. No wonder we get fat $0 easly! The solution? In order to build your best body as quickly as absolutely posible (without starving yourseiD, you must ea in a way that“revs" your fatburning metabolism well above ‘normal—which isthe purpose ofthe eating plan discussed next. 30 Chapter 4 “Stop Thinking About Dieting Forever with Evolutionary Eating”: Teaching Old Biochemistry ‘New’ Tricks.” The quote provided below exemplifies a stance taken by many conventional ‘nutritional scientists. However, Evolutionary Eating” is anything but conventional I is a sadica,“antkconventional” approach that occupies & place we refer to as the “biceding edge” of bodybuilding nutrition, As a reference, real the quote below from a Conventional Nutetional Scientist “When ts diet &s such that an adult buman ss tn a state of metabolic equilibrium, dietary protein is required to replace the essential amina acids and amino acid nitrogen lost during metabolic turnover In the resistuncetsaining adult (Le, those stimulating muscle protein accretion through exercise), ‘additional protein 1s required 10 subserve muscle growth requirements and Possibly also the increased use of protelnderived amino acids as fuel (uring exercise). The energy derived from carbohydrate and fat fects protein require: ‘ments, because it spares the use of protein as an energy souree, To use dietary Protein efficiently and to reduce requirements for is use t0 a minimun, i is necessary’ to ensure adequate provision of energy from nonproten sources, some of whieh should be carbobyrate in order to spare protetn from ghuconeouenesis Modern Day Evolutionary Eating” Pumping iron in the sym, that's what sets the musclebuilding process in motion, How successful you are at seeing that process come to fruition i the form of bigaes, stronger and leancr muscles is largely determined by the food you choose to pat in ‘your mouth, ‘The eating approach we describe below can allow you to achieve three ‘things: (1) lose body fat faster, build muscle faster and (3) eat more food. You ‘won't fel restricted, nor will You fee! like your muscles 100k fat” oF feel ike the Wind has come out of your sls. Let's work through i step by step eySTEP ONE. Start by Eating 15 Calories Per Pound of Body Weight Jes a starting point oF baseline and nothing more. To get you strted on the [Bvoluconary Eating” pln, begin by consuming 15 calories (alca “kealories") per pound of body weight. Grasted, the “per pound of body weight” descriptor implies you ate feeding ‘metabolically “inactive” tissue such as adipose (ix) tissue. However, determining Your lean, or°non-t"body mass 2s well asa calorie level for its far more dificult {nd frankly not worth the trouble Get 3 calorie counting guide (eg, the Nutrition Almanac) that tells you how much enengy (Calories), protein, fat and carbobydrate are in a serving of a8 beoad a variety ‘of foo as possible. Don't make it rocket science, as it doesa’t have to be. Simply watch your mirror closely for the next two weeks and adjust your 15 calories/b value up oF down accordingly. If you are relatively inactive, this may be too mach food; fer the highly active, t may be too lite. STEP Two; Spread Your Calories Over 5-6 Smaller Meals Bodybuilders and similarly focused fitness enthusiasts are advised to consume smaller meals (© g.,56) spaced evenly over the course of day The purpose here's ‘Otto prevent afl in your metabolic eae, a is sometimes suggested, but simply to Provide a stable influx of muscle-building materials ike water amino acids, glucose, ‘minerals, vitamins and s0 on The muscle-building process your workouts set in motion takes place over many hhours and days. Reducing the number of nutional gaps" your muscles encounter \aring this process can have a big impact on the way you look in the miro with fac passing day-A great way todo ths is with 56 smaller meas. Here's another metabolic secret. Physical activity such 85 working out in the aym, tums Your muscies inte caloric “sponges” of sorts. They “Suck” up the food calories you consume effectively “stealing” them away from your fot cells, Furthermore, the ‘small and more frequent" approach to eating increases the !ukettiood thatthe calories you cat will be shunted toward len tissue compartments (muscle, connective tise and bone) and away from fat stores —which, of course, is cexzcdly What you want, Here's another metabolic secret. Physical activity such as working out in the gym, {urns your muscles into caloric “sponges? of sorts They “suck” up the food calories {you consume effecively*staling” them away from your fat cells Take advantage of this fact by having slightly larger meals after your workouts and other periods of Physical activity Eat smaller meals during your less active portions ofthe day. ‘Again, this encourages your food to be tucked away as Jean muscle rather chan as ext body ft, STEP THREE Eat More Protein Than You “Need"- 40% of Your Calories Bodybuilders and similarly focused fitness enthusiasts can benefit fom 16-7 grams ‘of protein per kg body weight per day (Lemon etal, 1997), One kilogram, by the wi roughly equals 2.2 pounds. However, eating 2 diet providing even miore protein than this Ge, 2.5 g/kg bodyweight/day) yet lower in casbolydrate ean allow you to burn more fat, both during exercise and at rest Fors al, 1999)! Such 4 diet is superior to one lower (though sul adequate) in protein and higher ia ‘carbohydrate for establishing a positive protein balance (Forstund et ai. 1999) an essential requirement for adding pounds and inches of lean muscle to your body! We have been conducting our own personal nutritional experiments and ‘observing some of the world’s best physiques, both female and male. for decaes, AAs such, we recommend consuming even more than the aforementioned 2.5 protein/kg body weight/day. Importantly this i 10 be accompanied by « reduction in carbohydrate intake (alscussed later) An “Anti-Conventional” Dietary Protein Recommendation ‘opposition (0 the previous quotation CTo use dietary protein elficienty ancl reduce requirements for its use to a minimum.) our goal {0 use dietary protein Inetficiently and to increase requirements for ts use. This is achieved by providing, fnadequate “provision of energy from non protein sources", in particule, carbohydrate. Thus, ther than “spare protein from gluconeogenesis", we will encourage sich ws. This increases the need for at oxidation (to provide energy with ‘which to deive gluconeogenesis), thereby increasing your overall fat burning rate Remember that at the end of the day i's your fat balance that matters 10 your ‘mirror and your measuring tape. For instance, if you consistently achieve negative fa balance, you burn more fat than your body stores each day and body fa will melt away Do the opposite (Le, postive Lat balance), as most people do, and you'll positively get fatter By taking advantage of your body's gluconeogenic ‘capacities, you can peel off body ft in a way Mother Nature never intended? Remember that at the end of the day. it's your Fat balance That matters to your mirror and your measuring tape Take Advantage of Mather Nature to Melt Away Your Body Fat ‘The typical registered dietician wil tell you that the igherprosein diets favored by Dodybuilders and serious fitness enthusiasts are too high in protein. Nutritional scientists incding some of the most espected minds in the arena of dietary protein ‘metabolism, will sy much the same thing. ln a sense, all ae correct Certainly, many bodybuilders, the wo of us included, consume more protein than is requied to build muscle. But 33A Higher Protein Intake Does More Than Just Build Musclet Indeed, building more muscle isn't the only intention for our higher protein eating approaches. That extra protein, coupled with a reasonable reduction in dietary carbohydrate is aso intended to boost our metabolisei—in partcula, our fat burt ‘ng metabolism. And boost it does! Ths simple and painless dietary adjustment can ‘make your body fat appear to fll off and your muscles achieve a hardness tht the ‘human eye cannot deny. The Evolutionary Eating” plan will have you eating, more than enough protein to cover your muscle-building needs. Much ofthis “excess” will be tured into glucose in the energy-consuming process—ghiconcogenesis—fucled Dy the oxidation of it You Can Eat the volutionary Way” All the Time! ven though you will be making “deposits into your Glucose Economy" with all of the protein youll be cating, this indirect pathway of glucose production (ie, sluconeogenesis) will keep your muscles bursting with size and shape just as eilcicntly as carbohydrate (Sugars and starches) can, But well discuss dietary carbohydrate (and dictary fat) later. Sufice to say, we've found that an eating plan eriving 40% of is calories from protein, 40% from carbohydrate and 20% from fat ‘ean yield phenomenal results Plus, you Can eat this way all the time! No need for periodic reintroduction of carbohydrate to preserve your muscles or your {energy levels, No need to take a break a preserve your sanity! Tat oxidation with the described Evolutionary Eating” approach isin the range: ecessury for you {0 achieve a negative ft balance and thereby, « leaner, more ‘muscular physique. On the other hand, the moderate intake of carbohydate keeps Your muscles bursting with size, shape and eneegy We've found that an eating plan deriving 40% of Its calories from protein, 40% from carbohydrate and 20% from fat can yield phenomenal results. Plus, you can eat this way all the time! “Do | Really Need a Protein Supplement?” ‘When you start eating 40% of your calories from protein and the same from carbohydrate, your facburning metabolism gets a tremendous boost. Your appearance will change cotrespondingly. ‘Now, protein fn't the only source of essential muscle building blocks, though itis arguably the most important one. Actin and myosin are the major contractile Drotens of muscle. Their interaction (via the"crossbridye eyleof muscular contraction) {is what makes lifting weights and moving, in general, possible. Building bigger Stronger muscies is to 4 large extent abour building more muscle proteins like acti, myosin and many others. Consuming 40% of your calories from protein without consuming 09 maay total calories, prticularty from fat or sugar, can be tough. Protein supplements (Such as ralreplacement products (MRPS), protein powders and burs) can therefore provide a lfesimplifying solution for anyone who is serious about building lean ‘muscle tse apy {A good protein supplement can also provide something “regular food” cannot Read on, this is going co shock you ‘The “Secret” to Building Muscle with Protein For the bedybuilder eating the Evolutionary way dietary proteia cun be considered falling at leat 3 functions. (a) maintenance, b) growth (eg. of skeletal muscle, ‘connective tissue and bone) and () support of the farbuming metabotism (ia _luconeogenesis) Concerning growth, in onder w get bigger Unfourtunatey all diets and most protein supplements are dressing only half of itAC best, theyre only giving you 50% of the muscle gains ‘you'r capable of achieving. Many fare even worse or do nothing at al fere's 4 musclebutiding equation that you've got 10 satisy STEP FOUR. Use a Protein Supplement That Fulfills Both Sides of the Muscle-Building Equation You see, in order to get your muscles bigger 26 quickly as possible, you've got © do a coupe of things: (1) teduce the breakdown (termed eataholism) of the muscle ‘protein you already have and (2) increase the building (termed anabotism) of new muscle protein. When protein anabolism exceeds catabolism, the result isa net gain {in muscle mass that you can seein the mirror and have envied by your friends ‘Your protein supplement should address both sides of the muscle-building ‘equation. t should help your body slam the brakes on muscle protein catabolism as it hits the gas pedal on muscle protein anabolism. Like “regular food, most protein supplements do only one. Regular Food Satisfies Only Half of the Muscle-Bullding Equation! Una now the best way to reduce the catabolism of your hard-earned muscle Gn particular muscle protein) was to eat. The protein in the food you eat signals your body to redhice the catabolism of its own muscle proteins. In fact, suppression of protein catabolism Is the central means by which your body maintains protein balance inthe face of fluctuation in dietary protein intake over the course ofa diy ‘But youre not interested in mainaining—you want to grow! As we sid earlier, slowing down muscle protein catabolism is only one half of the muscleDuilding equation. To increase the size of your muscles, you've got to stimulate muscle protein syathesis, as well. The reality i$ that stimulating the synthesis of new muscle protein is by far the more important half of the muscle building equation. You can stimulate muscle protein synthesis by performing the 35‘ight kind of exercise ©, pumping iron) and by supplying your body with certain anabolic agents lke testosterone, including its synthetic derivatives (anabolic, androgenic sterokls) and growth hormone. These being the most commonly cited examples, I you'e like most people, no matter how inteligenty you exercise and eat, your ‘muscles grow only very slowly, fat all There's season for this you emerge tom childhood your muscis lose much of their abity to respond to the food you eat with an increase in protein synthesis-The growth signals that normaly allow this to ‘occur when you're a youngser severely weaken in intensity a you enter adulthood, sas if Mother Nature as locked away much of your muscles’ protein synthesizing ‘machinery, allowing you to build muscle only to a very limited extent as an adult Kind of crummy, huh? You can finally acidress both sides of the muscle-building equation and build 100% Of the muscle you're capable af | “Qual-Action” Protein ‘\“dualaction* protein supplement can change all of this, One example is Prolab’ Jean Mass Matrix” meal supplement. This supplement provides a combination of proteins designed to help you “unlock” your proteinsynthesizing machinery. At the sume time, It helps you slam the brakes hard on muscle protein ‘utabolism (hence “duataction”). You can finally address both sides of the muscle ‘building equation and build 100% of the muscle you'e capable of You'll start to see the muscle gains you've always expected from protein supplements,,but never received! “Details” (optional reading): Protein Balance ‘Whether proteins come from your own tissues (e.g, muscle) from food, they ‘consist oF amino acids inked together in chains Amino acids ae the principle means 'by which we humans gee nitrogen—an essential element to your suevival Building muscle is about balance—protein balance. If your body makes more ‘suscle protein than it breaks down (cermed a positive protein balance) your muscles ill increase in size and strength with time. Conversely If you make less muscle _rotein than you break down (Lermed a negative protein balance) your muscles will tend to get weaker and smaller Scientists refer to “building” processes as"anabolom ‘or "anabolic"; “eatabolism’, in contrast, describes processes of breakdown or ‘degradation. Thus, positive protein balance indicates an anabolic state Since protein contains nitrogen, we can estimate your protein balance by ‘measuring your nitrogen balance: Technically speaking, however, the two should aot. ‘be considered equal In any case, posite nitrogen balance is generally taken a8 2 sign of an anabolic sate with an overall gain (retention) of nitrogen forthe dey, ‘whereas a negative nitrogen balance indicates catabolic state 26 Another possibly more accurate, way to estimate your protein balance is by measuring your body’s balance of a particular amino acid, such as leucine. ‘A postive leucine balance indicates protein anabolism. Or, atleast, a postive leucine balance eflectsa state (Le, increased availability of leucine inside your muse ceils) that promotes protein anabolism. Conversely, 2 negate leucine balance indicates protein catabolism. simply said, a positive leucine balance is "good; a negative reine balance is"bad”, if your interest les in building bigger muscles Your Protein Economy LF you don’ eat all the time, there are fluctuations in your protein intake such 4s in between meals and while you sleep. So how does your body preserve its protein balance? How does it keep the total amount of protein in your body —your"Protein Bconony”— from shrinking in the face of fluctuating intakes of dietary proteln (ex, smcaltomeal variations and overnight fasting)? ‘The answer fs that your body increases or decreases the rate of protein tissue breakdown according tow much protein you fed it (or review see Garlick eta 1999) Generally speaking, in berween meals you lose protein tissue (or muscle), but after a proten-containing meal, you recoup that which was lot through a decrease In proten breakdown. The production or synthesis of protein vasue typically doess't, change “00 much after a protei-coataining meal (Melville ct a, 1989; Prive etal 1994; Gai eta, 1999); nevertheless, because protein breakdown iy reduced, the result is2 net increase (gain) in protein such that balance achieved You don’ get bigges granted, bur you don’ shrink either, ‘OF course, Bodybuilders aren't interested in maintaining the status quo. We want to build bigger muscles The bottom line # that in order to actualy gain enough muscle protein to make your muscles bigger and stronger you've oe 0 address both, sides ofthe protein balance equation. Again, stimulating muscle protein synthesis is by fir the more important half of the muscle building equation, This cannot be ‘emphasized enough, Stimulation of muscle protein synthesis isthe means by which resistance taining (iting weights) makes muscles grow (Barr and Esser, 1999). i's Also how some of the most powerful muscle-building agents found in the human boty (and used by athletes) operate (eg, estosteone, growth hormone and sasuin like srovth actor). “Qual-Action” Protein: Lean Mass Matrix” ‘Lean Mass Matrix contains unique mixture of proteins specially chosen to slow down muscle protein catabolism and speed up muscle protein synthesis. Casein, for instance, which is a component of milk protein, "trickles" imto your bloodstream feeding your muscles amino acids over many hours. This seems to be the better approach for slowing protein breakdown (Boise et al, 1997) Lean Mass Matrix" aso ‘contains proteins ike whey aso a component of milk protein) that enter your blood stream rapidly following consumption. This seems o be better for promoting proven synthesis @oirie etal, 1997). Combined, Lean Mass Matrix” gives you" DualAction” protein autrition. a7Leucine: Protein Synthesis Accelerator Leucine isan essential amino acld. More accurately humans have always been able to [et enough leucine from the diet to avoid the necessity of making it completely on their own Ge, de novo synthesis). 1m any case, your muscles nced leucine If they are to hecome higget and stronget ‘Whey (again found in Lean Mass Matrix”) has been found to raise blood leucine levels nearly as quickly 25 an intrsvenous amino acid injection Boise eta, 1997)! ‘This is important to bodybuilders as leucine has been reported o be the most potent amino acid in terms of its ability co simulate protein synthesis Shigematsu etal 1999), Indeed, whey's speedy delivery of leucine may explain its ability to stimulate protein synthesis so powerfully when eaten by humans Boise et al.,1997) “Fast” Proteins: A Double-Edge Sword? You may have heard that faster isn't necessarily better when it comes to protein absorption, This is true. As research on proteins like casein have shown, a slow \ligestion/absorption profile can he better for reducing protein catabolism and promoting protein gain. The faster a protein supplement is digested and absorbed {nto your body, the more likely its constituent amino acids are to be wasted. That is, the more rapidly your blood amino acid level sses, the greater wil be the oxidation of those amino acids as fuel, Ws a doubleedge sword. apparently, when i comes to protein supplements, you ‘can’t get the “good” (a strong stimulation af protein synthesis) without the bad” (amino acid wastage). So, while the fastabsorbing proteins in a duskaction protein supplement may promote some amino acid wastage, they will also enhance protein synthesis—that other half ofthe muscle building equation s0 important to building bigger muscles quickly. (One thing is certain, the ‘Dual Action” concept of protein nutrition is not just our ‘pinion. In fact, it has been talked about by some of the best minds in sports ‘utrition inchuding Dr. Scott Connelly CMD.) and Jeff Feliciano, to name a few. Interestingly would appear that Mother Nature had both sides of the muscle building equation covered withthe invention of milk (a mixture of slow-absorbing casein pls fstabsorbing whey)! Details (optional reading): More Protein = Less Catabolism {Increasing protein synthesis. Reducing protein breakdown, You've got to do both to build bigger muscles as quickly a8 possible, In eegards to suppressing protein breakdown, the quality, as well as quantity ‘of the protein you eat can ply a big role in determining how successful you ar. Animat and human studies indicate that the higher the protein content ofthe diet, the greater the suppression of muscle myofibrillar protein breakdown (Nagasawa al, 1998). This is a very important observation as the myofibrillar proteins of skeletal muscle inchide contractile proteins like actin and myosin. They must Increase in abundance if your muscles are to become bigger and stronger overtime. aa STEP FIVE, Eat 40% of Your Calories as Slow-Digesting Carbohydrate (Okay, 20 you've calculated your baseline caloric intake using the 15 caloies/Ib of body weight rule. Forty percent of those calories will come from protein, at last ‘some ofthat inthe form of a"duaaction” protein supptement lke Prola’s Lean Mass Matrix”. Another 40% of your calories will come from carbohydrate This wall allow you to keep your muscles bursting with size, shape and energy while harnessing your fatburning drive tain, gluconeogenesis. Not only the amount but also the type of carbohydrate you eat matters. But before we yet into that, lets answer that burning question. Intact”, “Why Not Eat a “Zero-Carb™ Diet?” Indeed, why not A “zerocarbohydate” diet can ceraialy work, bu will nor give you the bodybuilding progress you dream of. Thar's why we refer to itas a diet, ‘Vince has writen about this topic ad has exposed muny ofthe pitfalls from both a scientific and a practical point of view. Robert has bad intimate experience with zero-carbohyfrate diets sing them many, many times in the past His muscles get Jean and hard very quickly, yet they become flat and small in appearance nearly 25, fast Importantly additional gains of muscle are for the most part nonexistent. (On a humorous note, Rober’ gsfiend, Joy, has agreed that he lost weight from bing on zero-carbohydrate diets, However, when she encourages him to bref load Lup with carbohydrate (eas by treating himself toa tay of her fatitee Rice Crispy squares or rice pudding) his muscles swell with size, shape and energy tteraly overnight, ‘What these and other observations tellus is that the zero-carbohylate diet is shortterm approach, at best, that requires periodic reintroduction of carbohydrate Gluconeogeness the sole source of glucose on such a dit, just cat satisfy your ‘muscles’ metabolic needs enough to keep them fll, shapely an energetic. Yet even periodic consumption of earbohytrate won't manage wo resolve these problems, nor restore your muscle-building progress. So what’ the point? The Evolutionary Eating plan, in stark contrast, can be used indefinitely while bringing about the daily changes to your physical appearance you dream of Besides the negative impact on your physical appearance. perlormance and muscle-building progress, zerocarbohydrate diets also requite excessive rg ‘This dictary monotony may be too much for those culinary inclined. At the least, such an extreme restriction of carbobydeate intake will prevent you fiom achieving ‘the full,growing muscles possible with a diet higher in carbohyalrae: In addon the cetfect on your perceived energy level may be problematic depending on your lifestyle (e.g, workout schedule, career and family demands) This is why many bodybuilders and workout enthusiasts find superior results by bumping up their carbohydrate intake sighly while taking in less fat and more protein. The reward is Jean muscles bursting with energy and shape as well 25 an eating plan you can stick 1 forthe rest of your life.So picking up where we left off we.arrive at ag“What Type of Carbohydrate Should | Eat?” Not only she amount, but also the type of carbohydrate you eat can alfeet your bodybuilding progress For the best results, we recommend your carbohydrate come from “intact, slowabsorbing sources. A relatively foolproof way to do this is by consuming only natural, "whole" (unrefined oF unprocessed) foods the way food Jooked for most of our evolutionary history as a species. Not only the amount, but also the type of Carbohydrate you eat can affect your bodybuilding progress. Human beings have been around for hundreds upon hundreds of thousands of Years, For essentially all ofthat time, our species obtained nuttients from natal, ‘whole Cintaer’) foods, Many of these foods are no longer eaten or available. Even when they are, most of us choose to find something more convenient and economical to eat ‘But convenience foods lack something the whole foods from our evolutionary past Provided: intact, biologically potent nutrients delivered in a complex matetx bua of ‘ther and other structural elements. Ia the carbohydrate realm, these are otherwise known as whole grains, fruits and vegetables. For our discussion, we will focus on ‘whole grain, since in today’s world they are only remotely similar 10 their origins (Gruits and vegetables are much easier to find in a natu state). Simply put, the mass ‘market commercialization of food products effectively cured us into nation that Primarily eats refined grins that have been depleted oftheir structural inegsty ‘These “emp” carbohydrates are then marketed in the form of baked goods that are easily sold to people on the go. The Birth of the Health Food Store Package foods manufacturers cal t“refinement“or the removal of vitamias, miners, fiber, antioxidant, bioflavonoids, phytosterols and lecithin (as well as many more srowth factors that support your bodybuilding efforts) from natural, whole foods. Then, they put just afew ofthe vitamins and minerals, in synthetic forms that have litte or no resemblance the original, biologcaly intact, forms ofthese mutients back into the food The final product is dubiuusly referred 10 a8 “ennched” of “refined” ‘What the manufacturers remove in this process is what you attempt to buy back at the health food store Take a shopping cart and browse through your neighborhood food store and youl see the aisles bursting with refined or processed foods Yet,on an evolutionary time scale, such foods have been inthe human diet for only a blink ofan eye In the earty 1900s, big cereal companies began mass processing grains. It should therefore come 4s no surprise that processed foods are quite new and foreign to your body We are firmly convinced that, metabolically speaking, your body cannot use them as effetively as the natural, biologically intact foods from which they are derived, 40 ‘Beeakfast cereals are just one, of many refined earbotydrate foods. Many of which effectively dump glucose into your bloodstream more quickly than ican be turned io lean tissue (eg.,muscle gyeogen).In fat, as We've learned it may be more ikely to end up being waxeully oxidized and promoting the storage of cosagested ft Ce, as through suppression of fay acid oxidation), Carbohydrates and the Glycemic Index (GD ‘We use the Glycemic index (GD to rate the propensity of arbobydate-contaning foods {oraise your blood glucose (and thereby insulin) levels following their consumption, Your body likely has the capacity to harness low-Gl, biologically Canprocessed) carbehydrate-containin foods to thelr full anabolic potential Scuies Performed in the 1930s (Cuthbertson and Munro, 1939), for instance, showed that sustained nutrient delivery such as would be expected to occur With ingestion of smaller, more feequent meals consisting of unprocessed nutrients is superior for ‘enhancing lean tse and minimizing body fa, Higher-Gi Foods Give a New Meaning to the “Chinese Food Syndrome” We also know that this type of nutrient delivery s best for satisfying your appetite Ge, curbing your desire to overeat! HigherGI foods, because of their effets on insulin secretion, can cause your blood glucose to fill to a lower level than that ‘which existed prior to their consumption. Your brain interprets this asa threat 10 ‘your Glucose Economy” and reacts by stimulating appetite, You become ravenous ven though your tisiues are actualy Very well ed You can see what kind of trouble this can get you into! We cll i-reboun eating” I gives the “Chinese Food Syndrome” a whole new meaning! NOTE: For an uptodate table of Gl food values, please consult Adi ct al, 2002, ‘Am Clin Nutt How the Glycemic Index Works In 1981, Jenkins and his colleagues reported diferences in absorption rates for foods we typically place under the heading diary carbohydrate. The researchers published a paper oa the Glycemic Index (GD, which they introduced as an index bby which to rank carbohydrate foods according (0 their absty 10 raise blood _lucose levels following ingestion Basically, the Gl af food is measured 2s follows. standard or reference food is chosen. The choice is usualy white bread (crusts removed), but occasionally pure glucose [aka "dextrose" oF Diglucose] is used. Following an overnight fis the subjects eat 4 serving of the standard food chosen to deliver 50 grams (@) of availble glucose This serving is consumed within a set period of time, sy, 15 minutes. Over the next rwo hours, the subjects finger is pricked at 1S minute intervals so as 1 provide capillary blood samples. a» “siycemiery ‘ponses (o the standard food meal can be foll t cal canbe followed over ine. individual subject's ae al abject 2houe Hood ghcose pen on apap ye ope STEP Six. Eat 20% of Your Calorie: lories as Fat — Mostly Unsaturated Fat merece mint he yt Sey cc pen tae ch iad sa vor aoe crea pre ey enn cna ‘i ina rs ea a hala is carrying as maay hydrogen (ip a Serum a many hye QD tons ast can, we sya the ty ac ‘yin double (=) bond rather than the usual Teteane os th ingle -) bond that you find under Seturated Fats are More Lik re Likely to Be Stored as Body Fat 4 ‘You rally have no need for saturited fats in dict and you should ty o avoid them ‘whenever practically possible. ‘Generally speaking, animal Sats are richer in saurated fats The harder a fat is at room temperature (©, cooled bacon drippings vs. vegetable oi) the more saturated fe tends to be. Plant fats fend to be richer in unsaturated fats, hough cold-water {ish are aso yood sources. Staying In Fat Balance OF course, you can afford ro eat slightly more fat by reducing your cashobydrate Intake from the 4% reccommended level. However,the downside will bescen i the {orm of fiat, lethargic muscles. n addition, as you cut cazbohydrate from your die, your food choices narrow. Thus, we recommend esting 20% af your calories as It because it is a happy medium of sorts, Incidentally, some researchers have JX itake of ancient humans hovered around 22%. ‘estimated thatthe dietary ‘The amount of fit the typical human burns each day isnot chat great. Eel et a (2999) demonstrated this in «study, which examined fuel oxidation in obese, post ‘obese and neverobese females (all were premenopausal, sedentary, nonsmokers and between 20 and 45 years of age). They found that cesting fat oxidation was ‘ot different between groups; averaging 1.63, 2.88 and 1.99 g/G0 min for obese postobese and neverobese. Even during exercise, the amount of ft oxidized Isn't hae great. In the same study, the women performed 60 minutes of stationary cycling at 60-65% VO2 peak. Fat oxidation was greater in the postexercise period, bur again, was nor different berwicen groups: © = 4.19 @/60 min; PO = 372 9/60 ‘min; NO = 2.85 g/60 min For resting conditions, using an average of 2.0 g of fat oxidized per Hour, this amounts to 48 grims of fat burned in a 2+houe perio. If your goal is to achieve fat balance for the day, (e., 90 gain of body ft) this leaves litle room for cheating, [Note that the women in the Reell etal study were consuming maintenance diets broken down as 55% carbohydrate, 30% fat and 15% protein, Coupled with your ally workouts at the gym, reducing your carbobydrate intake 10 40% wil allow you to burn much more fat each day than these relatively sedentary people. Essential Fatty Acids (EFA's) Fatty acid that are not synthesized by the body Cor at leat, to a significant dey are referred to as essential fatty acids (EFA's). There is stil some debate over ‘whether oF not certain futy acids are actually made by the Inuman body and if $0, to what degree, ke essential amino acids, essential fatty acids are in no way more important to {your health than “non-essential” fry acids. fact, from an evoletionary standpoint, lt would seem thatthe human body was abe to get suliceat amounts of EFAs from the diet to avoid the necessity of making them on its own. Again, ths same concept apples to essential amino acids. Glutamine, for instance, is so important, one could argue, that even though ics among the most common amino acids inthe det it has always been necessary fo the body to synthesize it on is os in order 10 satisfy day- today physiological needs. aa“the omegn6 (a6) and omega3 (13) families of polyunsaturated fatty acts (PUFA) ae the most commonly discussed EFA's. Omega fatty acids are derived fom linoleic acid (LA, C18:20-6), Omagad faty acids are derived from alph fhnolenic acid (LNA, C18;503).The omeya fatty acid alphatinolenic acid occurs host abundantly in leaves. It may be converted into eicosapentanoic acid CEPA, Coo'sn3), which, in turn, may be used to synthesize docosahexanoic acid (DHA, aed), Your body's ability to carry out these conversions (particularly ERA => DHA) seems somewhat limited, although dietary factors may be to blame here. IEPA and DIA are especially abundant in marine organisms, such as cold-water fst eg. halibut, otackere, herring and simon). Vegetable seed oils are a rich source of the omega fatty acid linoleic acid. econ be converted into arachidonic ackd (C20:4n-6). Arachidonic acid, EPA and Dita form important components of cel membranes (ein the brain) and play Key roles in mediating signaling cascades critical to cell function, ‘Most diets seem to have an overabundance of omeya6 fatty acids relative 10 omega} fatty acids: This s beeause many foods rypeally consumed in the Amesiean liet contain such an overabundance of the former. Choosing foods that minimize this scenario can have benefits for your physical appearance and performance. ‘The simplest way 10 do this is By choosing foods that resemble those foods we Encountered for the bulk of our evolutionary history as a species: whole, “unprocessed plant and animal foods. ‘One very important role of EFA's is to serve a8 precursors to prostaglandins: fast acting, shortved hormonctike substances made by vitally every cel in your body Prostaglandins seem to be involved i regulating just about every physiological fonetion known, Before finoleic ackd can be used to make prostaglandins, it must fins be converted to gammedinolele acid (GLAD, which is then converted to home gammatinoleic acid (DHA). DULA, in turn then used t0 make either “good” prostaglandins or it may be converted to arichidonic acid (AA). AA is ‘cepecially abundant in meats and eggs and can be wsed to make “bad” prostaglandins prostaglandins made from EPA tend to be eituer neue or slightly beneficial 44 “How Can EFA's Make My Muscles Bigger and Stronger?” sone intresting eacach suds have provided evidence that skeletal muse sven smhet i lnivenced by prcstagandis, Recent ivensnions Frei ered tat by inhibiting prostaglandin production (eS. is wal and aearmory agents Ce ndomethacin or asprit), the exercseanducel ines danas poten ayes blocked. Conversely, hen prostaglandin systess a rao too is the prsein aabolc response ro muscular work. hing onan sythesis was x0 found 0 prevent sain’ matory eet 22 ‘muscle protein synthesis vmnother way in which prostaglandins may infuence muscular dveloPmens iy Increasing mmncle gitamine levels, Recent evidence bas shown Wo EO Pr ptemntaion increases muscle gvamine ees, which, in rum, cn Wee are aarrmtn syns, Anal sis, for example, have fund thatthe Wiehe muse amine content in muscle, the higher the rate of protein syns ae aaa ax of the University of Maryland School of Medicine, found 11 a reandrogeie steroids might prtect against muscle protein catabolism By aaaretig mule ghaamine content Whether proper FEA supplementation canes effect in ealty, bodybuiting humans awaits farther iavestiaaion aa re, serous Bodybuilders don't Uke fo wait for science: many are aes rooting wee die with EFAs nan eff to ace more api changes 10 Un physical appearance. | fourth way in wh rch hormone levels, whic as you know can increas lan body mass an body ft: Numerous studies have shown thatthe flesse of OWI? aeaee Me dependent on cetan prosagndins. Just 38 with muscle Protein anes tnibting prostaglandin syiies so lifted growth Rormone Sicse fom the pituitary gland. ve coneiaion, EAs are important not only 10 2 person's musculaire, Dut aso to in or her overall heath Just how important, isthe question that cannot be 1 ved at the present time. The potential benefits exerted Dy these FPAS 4 aie supplementation with thse substances has already been shown

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