btm) oD tol leh od 4 Za s PCa i 4 4 , | WS a jContents Nutritional tllusion, Delusion and Confusion Pg. 1 Demystifying Nutrition Pa. 2 Nutritional Reality Pg. 3 Nutrition for Building Pure Muscle Pg, 4 Balancing your Muscle Building Diet Pg. 6 The Essential Nutrients Pg 8 Gaining and Losing Weight Pg. 11 High Calorie Diet: 6000 Calories Pg. 13 Conclusion Pg. 14|. Nutritional Illusion, Delusion and Confusion tn ooking ck one ny odybuling carer, | a tly amazed that ‘ve mae afr have comeing the years spe pring my a inane! complete pararce From the vey being hen wes nly 12 rl ail ate Frente haves fat arn was deluded deed rm rex al the ace mogsine, ‘Speci thee seductive achertserent hich promise! Wot we al Cou fe ne Arrca® almost overnight we would rly fest Ou macy In 3 Paci prouct ‘hed example wae one that promised a-pound.a-dy muscle ins iiecanca cere needy. very enusit,bu ade era Youghal, fl ora one Rook ne and nk, nd wert fom 20 wo 250 pounds imo of he wiht gin beng body seven ret! (Oh how clever thought nas. Te oly esc iw up o 280 pounds ich wan my gl mes becuse my rather oul aor my aie al $nymre ssa upto ant wo ins ofthe gud ery dy On op if | wos becoming rahe concerned stout te hideous sete mas hat bean appearing al ove body along wh he fat that Rad trom wo or te words asa ths pont that mye ea oy re ny more ches rl 0 dong, pul a halo my “bing” “he ext month spent tying 0 un the damage You seit was in vogue the do “balh up a her cu Bs” ey ga ab mc ‘eights posible dite the cones the i i the at yu gan aed tet wth font muscle Wel bythe we | nas Jone cuting nd in ‘ere hans months te | ended up weighing afew pound ss than the TBO pounds I egan with: The starvation ad tana hat Todt such {wept os cased me to lone mice actualy ee op wath hss muscle thant ot when stare So mur or lingo rd cating Sour Despite that and ther msiaks never gave up hope of becoing an ccorpihed hour Al tru the yer Ia he le maar Soracous ever misng a frck|Rrew every fad det that care daw the Tne in te ther ll Tue wine erent ad followed erent tes This nas as should be, we were tld, aca eae all ferent “he tr ine they swash cas we ae al uri and possess Soy eft requirements nau aningand ution, tinct eind Tovducoer whats hat for him, No wonder and url ethers wee contd shout ranigand ding "What a mane contradiction! These very people who wese sling os se sence txbakers feling Ue toc nthe tutexact that there are no univers penis oats, at hose who ware big muscles ad to became ters scenic agen and scr what fu muss Yor “ten.” sce ace an ext cpg can # be weave heen wrong hee ers about bodbung bring 2 science you ‘cept e promise thet weal poses erent wang and. nena Tenurements then yx ne ave been wrong, Hodybuling Cane operate {sconce under thee condi, ll. Demystifying Nutrition As ra eben ale to acer | am he ont op bode who pronches is taning and ution sine, How can | make sich 2 tei sateen’ Well ace ety tp bayer meron a sone pint those areal a esesedeot eqns tra automata they ae ot seleie.Shce Tam the ony Top dude who pets irom the cposte pnt, wee all esta Pesame wa gracly Herve soar dd ital equement, a es the pnb exists that om seni bobbie NOT dnt thine we se ll ong in eng tat booing is «sconce. The science of balding arses em he soci princes of fect ite poly and mara! scarce which apply everyone Not jst ‘hie lane ut ery human bring who has eve en eh pane ts yk Hey Dy" thes scence wer ott, {hay were sj aan aid unprecicabechang, then science Sel foul pare cable dine the we of physeley i apy toensjone the scence of meicine cou not exit The acta the ets tt recerch on few nid on be spi to he gnera an populace ie war makes else possible “Te rw the na wil dence to ntitional scence andthe Insp Scaunerson an enact cence, Fan tel each and ery ne yu tating he ak ho oto you wll gn muscle whet {asl Pu wane ear of yo eth how many clare, and tums ot ote. and ay ae equ he det to bul {erin amount of mncl hy eng hw tule your aries ad acto inet yea lam hw % pret Welt fans ard loses dwn othe ‘owt dy! Anyone cat do these thing fhe poses some rer spe {ts and fesse karen to national sents AHS ep tema bree undersning ofthe seence of dling” to devo» fm fees ota al al eaty Ill. Nutritional Reality In exder © develop a sos of ruin! realty, the bodybuilder must fas agus seat peptic halo hat hse rh alsa thie: Anyone wih even a modicum o toning experince Krom hat he evelopment of muscle tise yond normal ves slow, arduous erces. She rank bein, however, imbued wha ery enthuse he vay of igwtagge or pata experience, ct expect to dev 2 Me mesic physqe sort ovright hn bee asel wasonce an atte tution young bayer wha sincerely belived he could pn 3 pod a masles dy "aa sme of these clued gol stemmed en reading the a the muscle mapiines While sea fo me ost ee now and Sy ose ish ee abel aire, Las ose ken iby therm, ad fr many in voyng tages of development sn porance ato est Succum to such sowing blacshmens, Never ie idan on 3 Young hike Menage athe were gun a pound of muscle dy, he could gan 365 pounds ‘sce near me y dens seat ormuda Hows | supped toknow fat onde hat be stmulted by sere bore proper ution became a actor in allowing lor sch growth? OF cours, had tng abut ICT maul have eae tht no one cold in 365 pounds of mace tn etire etme, et alae oe yea We mest atneys keep th roth «sow process for everyone. And le save may wow ait ate than oie, Ws emas raaely ‘Zon and no one ever an enous. ow much can the average baler expect gain nae yer of regular itn iin n every it yor 0 Hing tome wl ain 36 fmach a 20 oF 30 pounds, especialy Hf hey ate wieght wo ein wh Once sich an indvtals body sabiles closer 2 mote normal “andar fo his ew an ge, owt wl then slow down corsiderbly ste hey ining or the iu of nord body who hasbeen waiing 2 yes the adston 0! 10 pours an muscle se spose, butaconsderble {hievemert noneicess nd ts an achievement has nly pombe # ane [Swing tina ard ae equre an ea rope, OF couse, st bout {njone con ga 10 pounds a eg fh wets ft or acombinaion st itand msc To many, 10 pound 2 yeir may not sound Hike mach, But lk 2 i this way inte yeu the average aul mate weging 165 pour waning [the ote of 10 pounds of msl s year wll gun 0 punds and end Ub Stesphing moscalar 275 paues, Net bad at ll considering tht ony [hte 5 compton atthe 1220 Oly weighed more hen 215 pours. Lenka in ths ay pera even a TO-poune ga fa muscle 3 Yea is more than mony might esonaby exec "hed make mo mathe about for De serio bob, lea nce{ins re the only sins he shout be concerned with Size forthe sake of Sires’ msl, esson | had lean though biter experience Caine {i at weight yeas ago his aed my rtm 99 rach ha sme harder for me ot cl Bian ost An here ave the stch marks that come {om wowing too tor soul sy, fom geting tt a aye ‘o yor dsavanage wo ut ont, beause someday yu wil be conned ‘rh he uploading And the mela you hve the more pest he ask IV. Nutrition for Building Lean Muscle Lots say, hypothetical, for the convenience cf ht dicuson, that ‘verjame alin sng on ard enough the cote ofthe next ‘ear smut 10 prune wort of manele row Jo how many cers {re rr of pon, tat ad abby, al be requed t powder Such roth st scons these acts ani gues you weeto measure the aie ansentf pound human manele tae ning ce mesaning dice om aclermser you woul fin contns 60 cai, By corpus, 2 pd of hua boda would conta 3500 calc Soft cota aa Si imes 36 many calories an equ amount of mule. Th po 0 the fact tha traquesa Ts ood Yo bale muscle than does. Ang urs the ton off equresablaely no phys ining, “he dpaty calor content of hee tse ypes cm be accented for by tw fc that at arse 3 lt noe dc ae high ar, than docs onl Mal, onthe ther ac scampi Igely f wals, ‘nhc deve eleres Look a he chat Blow water protein nds“ sucks oo 2 o 2 ie 1 is 70% % we al gained! 10 pods of ean mse this yer, we would need roconcume 90 the number eis ina pound af muscle x0 Whe number funds of muscle growth stmt), 6000 clos a year over and Shae te amount nsdad kr maintenance, Net 6000 eal eer 9 dy, 2 sek ora month, but a yea To ute out How many calories day above Imainerance ned at rane, vide 600 calor by 365 he umber days a yea and you come up wih ny 16 calies a cay above tinerance ne ‘Our diy mainterance neds fer caleris depends on out india as rmeabolc rae HN, which i atta ef the mount needed Yo sista all craic activity ot est a hat ceded ul our voluntary psi activity SShpisry, au by sully hue mot alr: keeping our Peart esi nd our eer ange lnctnig thn ou skeletal muscles oan or fring towel eating. staying eon tse, and al te her pal ind marl aces we perform dong he couse oa oy. ‘Gre way ef ip nt our “ruin pee” OF BAR isto ano this forts toyur bose Far women: Ald 27 to your wes in pounds; then ato the esl your etn pounds Fore Ai 3 eo 10 Yau weight pounds then a othe rest twice your weight in pounds 1 Curent wey 215 poure, sot would gure ry BOHR: 215 pls a zeros 2150, 1150 pls ies my wei 30, 2580, 50 my body expend 20 caries santas my li process. Ti formula leaves ou the eates ctpened in dsr lr acy. ‘rote, are rote thd or hg ou tl day alec neds ica ls Every ty for tre day wre down every you eat ae the gua. Eeting A the end of each day, st down wth 9 calorie Cure book aly up Be ays Yt caleies Do at ever yor fire dey ad atthe ted the heey pid, teal the hee res dnd die bye. Ths wil ve you your daly average calc nae, Do tot ater you Gti any way ding thee tee days se wear weg an {Nera or epee day of eating I you ve gute lst we ‘hing tht thee" peed, te aly average Feu alo your Sal iaitenance caloric ew Wyo dcoer ht your daily aerae caloric mimenance need is 300, you noel fo consume O16 clones doy i ener to gun 10 pourds of Tein muscle a year. Agi, howe ona Clos 2 ay lap to he ‘200 cna oe ree for the yar, Wen yur consider fat you muy have teen frce-tedingyoursel thousand of exta calories day, i alos tinting to dcowee you ony nosed ea 2 day to gan 10 pour otmuace Ince, nt al of tose 16 extra clorios nee 6 e deed tom prouin scurce In ore 10 gin 10 pounds of muscle in 2 yea, you need try one stra pram of poten» day Sbove your maintenance potln neds ow bodbuldes ae clea geting roach more protein than needed Tor rranerance ad gon iow do we cleat that gure of. one gra? Since we ned 6 eta calories a dy. ad since appronmately 25 peters ne quater of msc [Sot the apprimay our clef ht 1 shouldcare rom ten "sto happen tht here re ou clos in ne ra oreV. Balancing Your Muscle-Building Diet ‘he jy of bodys I met at my merous exis and Senin’ lever the county stil sem 1 thnk ha rth sree Tomes cuanto bull mule The fact Bat rece say 22 percent roti sages tha OU pon egrerents ae pot near tat gh Ad ft becaat mile ethan 70 pacent war doses mean we tho thn inking walls and gallons of war a yt sen the mle poets ‘Whit wok! happen we were think such lange equates of tet \We woul go tothe acu lotto emnate the excess water. nthe ‘se of ensuing exces prof however, we ater slack, see rte onan cles ih unto Lt when consumed In excess. The eit 1 {rt o make here that or bodies possess speci neds for al he “ars ruenseachandevey iy We don ore mene iaten of eutiens Tying mega donee Nate ensued even ec ae eaten Bo, Ad he et tut How should me dde ovr crc consumption between the mcr ruts karate, roti ad a ota we gin at muscle waht fa Rarer tou et tary eee tt clr iake. The calor tirverton represents «Kind of try budget hin tic ve mt ur urinal ne Fgue your day caloric nee bse on the uti above Nene aha ur average day cal nak happens to be, tis important "awe or ce budge ws “Many repletion sents kg wih the Senate Somes ‘on, Notton, recommen! our cy Inake be Compesed of 60 percent “abode 25 psa prota a 15 perce at Whe | hve rend of ties ches hs saya le lee cabotydate or abt mee poten hive nt come aos one whe doesnot say hat catboytrtes stow make “pthe blk of ur clrc ae Lam amare there re adss who recomend Hg peten ae with om to aero abobyaate, These ae weights ets mew and sce they ave nbslanced, eye universally repped > sbrgerous. The ony other peop who recorenend riicubwsy hgh oka ints are thee sling prem prt. ‘uring World Wa he US, Covenmentassgedthe Food and Nuviton Baad othe Natal Resch Come fhe Ratenal Academy of Scones 4 ron gener, scenic body, 0 dei the nutonl reqierens Tur vaca Th Bots esearch ed othe uate ofa repet Known she "Recommended Diary Alosarces” The recommended lonances ‘sere nt sede as dete runt requirements nor wer hey rear Toran atic ini The RDAs wee ntended asm eormed pide fax esealy acral, ean nda formulate a sound det meting "tir nttionl ods. The RDA's hav sine ben pero eared nd ‘ua a hep up with afvances in nto Knowledge The dst acaued ty the Bred euicy tthe oratianof ood plan wn she "Base Stren Food Pan” But is tamed ont to be urconry compl, 195 the Cepartment of Agicuturepubshed “The sents fan Adeguate Ditch described a sped Four Food Grow Pon ‘She bobs fen weg more than the vege peso, and ae smote arte they may need more aries, carbs an thane 2B ‘tami. Thiamine s abundant i crboyae fons o dent wory about {aking »spperontary arn ae Ts fod plan ib ens tha wii Your pricue clone bag youl be geting al he tents you ned or Te mnnonanc of eh test eqs er balding mele andor le pom tele The our foe groups sted below ae compose o cornmon food ems that make portant tonal centibatons to ou ats, Ty ar lle T. Cerealand Gran Foods Bakes oot ceed, brea andour products sre rich but enpeive sures af stbabydrates, minerals and eet. They ‘ho conte sre anes da smal ‘au shuld hve very lle toxble geting te ecommended four daly seraings om ths group Budhbuldes cana fla to skimp on corel nd fpans because they provi plerty of carhyeates, the pinay source of Feet Yor hgh nensy muscu conto My ty brea cempsed almost ently of foods oth powp 1 ually eat a couple of ban ‘ruta and soe whole sn 2 Puts and vegetables -- Fats and vegetables, alongwith porto, are vey rts, roi ley of wom and mineral, along wth bul inthe lo of celle and enery tom the crbohyaes. Four Br mare Seng fo ths rep shoud be cluded each dy The high-protein rou This roup nce fh eae, poly, and even vopetble ert ich ad beans, ut and pes AlN lh rote thee face rove B iris ad ron, Two or move serving for ths wroup shoul be Eonsumed each ay. Aas serving meats consdeed tobe 33 ounces nol mack “Niland mij prods Mika cheeses ar portant becase they pally ih Source of grote, clio and ban (amin BB Hever, mit very ih nears ap saturated anal a. You ke mi od eink mere shan two gases ay ty 4 dink he sto or low-fat are Two servings day Vo the ik group enough The recommended savings Wor the Four Bsc Food Groups wail ppl the boiybuler with al the necessary nents =~ me mate how ba he ‘Rorhow harder,VI. The Essential Nutrients In ode to sini heath and rove for api ro, our bodes sequiemore han 4 ferent mets. These varios et on be fund inthe sk primary ad Components: wale, poten, carbonates, a, vara snd miner WATER: Wither or ct you bee ie bg inthe the ac rns tha Ie ets nan ne es hn ur ody woth wich ae Alto He's complex biochemical processes tke place in 2 wes mau, teich acco for the Mid aor lod and Hp sysien. ae ot sete remover trough urine ad ees i Tobe our ns tee cur bry Temperature within 4 ratow range: and lst but tof len inpoince To thetchbsler teri the primary conceal ase "Viewed sn thn way ate ght gy be id to be he met impetnt rutin fo sual well as roth. Whie we cn sve tor long riod ‘ithe fod ack of wer can result na mater ‘tough if re Hat or msces ae mere than 70 percent water, dca allay tht shoul hin aloe ar sy to ate he muscle ‘gown process Remember hat excess yor eds tely passed tough tfo'body pale true ta allo he saws tients work toate, se nen one is king or deficient, the ers are ied i fe roles el Thue xa or example wal aeacaon brtwren wr a the elects pasium are sou, These elecolyes mus be preset inside and ousie ‘ore for watt ema in proper propartan: i our bakes. So wie Stes may be ot peat importance pot the enly meen of portance ‘ie common sense and et rs dicate nae PROTEIN: A ceran mystique hs risen around protein nthe decade, Protem-enihed Yomuls at found In evening om samp 0 sn {cea tothe food we at In is lrmatve bok, The Reali of Nuttin, Ronald Devsch states, “Provin has beceme the dat lve to which the ‘onmumer certo thay, ie a angy toon» let marin” “Te peerence for rce-ch foods, expel meaty ates back many cess and spans get dverty of utr Though alent Eyes noted fer tron foc hnoanprt cu tha rr the tne of Esp Od Kngsor, there wan an leding of cate and the force fein of resto make fr Tyger feast. Only in tine af famine, or in areas where animal husbandry vs wot now, was this peerence or poten absent Input ths prtrece for mea el rten has odo wth ation and stats Bat prota abo vil othe mamenance of heath # rep ad fpowh suteance, The word “pote” dens fom the Cre and ears of st Iporance," Bt mt emphasize he youle obese wih consuming enormous quants, pratin does nat mean“ only mparance” ‘tthe kept, te Sate again that muscle sue is eared moat water tare han 70 percent and oly mal potion pote Tome 22 percent. And whi potted out hat mater dark to excess il on be pans tuough the boty, protein consumed in excess can be tured to jstacrsdyasexcesealnes dere rm atandearbhyrte soiree (One gam o protein conan our ais uss ae lam of arboyaite (ls, and ean exces cals that ad Yo ody mo mater what While some controversy extsregating how mich poten we need a ‘our daly cts ost eputaie sources econ aboitone-ha gram pt ‘lo (22 pount of bodyweight To been the sae se the ROA Commitee (prong ter deste sess and ater posible pole commends 80 ats pat klo of bodjwelht. For # 220-pound badybulde, ly pose Fequrement wuld be grams Bu themed of bodyaders ae dient because hey ain hey and egtoning muscle yous Thea s that poten requvenensare dependent foley on the ica bodyweight nae peal ace. Under normal Crearstances protein 5 ot fl source so our need fer snot cntngent ‘nae eves ‘a Row mech protein do you hnk requ or mince daly suche ga we bck o our example and assume we ae fan 10 founds of usc ins year hw mach do we pin on 2 daly bas! Onde 1D pounds of mance by 305 and we nd daly serge hn to Be 27 ture or ody 2 ams, wich as than hal an ounce! And mee han 5 percent of that 12 prams wate So how much extra prot do we fed to pin 12 sams of muscle 4 day, most of wich ik water ana ‘er lit vic n another seco ofthis book, we acute to Be ‘Sone ex rm of protein 3 dy for 10 pounds of muscle pow 3 Sear, How many bodyoulders gained even 10 pads of muscle this pat {ror An how many are gly of consuming exces quotes of poten ‘wel beyond any ar all posible eed merely Because the purveyors the Stu said hey need CARBOHYDRATES.‘ protinhss ben he mot overemphasized rutients then cattaiycates have been the mos ‘maligned. The ant= ‘irohate Kay begin n Basin nthe ely 1980s, reach te spex inthe US, when det books by so-called “expe” bred cabobyerates {or everyhing fom obesity te achizophvena! Talk out beng sarge om ‘edi, Row kt debunk the fee those who al gine cabayee, ‘One af the fest ings we lenin elementary ology te on he plane carts dependent onthe sun We aso kata ao cu ood eneey fain th late. hen eat Bet for imac, we derive nutes hat ‘he anil red yeti Ploeg thee energy na processing the sun ale photosynth, lahich res "puting together eh ight” What the a s puting together {ret ol te ost ccmmon chercas on earth ands atmosphere ~ ‘atbon oxide and wate, Pures use oxigen to cambio with carbon donde {water orm a hyrated aon cr carbohydrate ase conamon ree ‘arborea the primary ful rure of ur muscles And for igh inert ann ofthe Heavy Out wasly ot any eter pe, cahysatein the form ofthe ste sug, glucose, the only ek. When we dont [Bk in enough sige trough ort os munca ontacton ou bodies tanorm the sinc alanine, dered ftom ingested protein or our ow Imus tue, to gos. So cabahydntes ho hne 2 “pote-spating tle" hick sould cause ary tadybuer on low-carb it reconer {ch ally. Both ou muscles andr ental enous system drive aos 100 pecet a the ton or ps {nation to sop ener arbohyatessupely imporart bulking boc. herve und n NA sn&DNA sade fromthe cathydtes tse consume nigh ofa hese fa, how can earohyeates be posuncus ovine eased bythe archos people? “Te act ha crbelyae canbe dang but ony when conse in exes. Thé ody has» cern capaci for dein wih ces beyond eed Bt this cpscty is ot iin, and can be overwhelmed. The ome ‘tna owes wh oes a as Prot exsts now tha exces poten ‘ray be the mow har al having Been pete in tena ance {ney dares and aot of ther depenrae diseases, ‘Cabohytinte, haere, ae aval nat inthe bodybuiers det In action to providing the energy necessary for intense. workou’, ‘tates in he Som of cope ave tre in muscles, where each {pam of ycogen “hols” ee grams of water Tiss De reason you fen fee lpg, ard an a nora ameurt of weigh, the dy ater going on ‘arty inge And lings low-at ds nevtablesuls 9 prio tinge, No mater Rew rd you ry 10 aban, the wisdom fhe od wins fut every, nd il emp to cover corporat” or the prolonged Shortage of tl eafahyéates by making you eat evenyrg Ia Sight TNS {ets pape of fale and raraton fr many who equa such Bages “th moral weakness ad personal sarcomas. These ings re he rata ‘esl of ing tbe ono ey low carbohydrate ite De LM Vincent ots a ta is boa on dancers. Competing With Te Sh Why nx sod hot by following well-balanced st which Bau 0 60" percent Cabinet ATS: fats re inp fuel sources which provide ene tres and late in endurance acts whan the bods ted hyconen reserves have ‘ben depleted Cetin witarin are soll only na 50 east Tas lay Stucl ce ina wel toned et ats ae vide ito Saute ard ensued fs Saturated as are found in aio prods and can led to he problems when conse ‘veces. Unsatuated fas ae Touré mest plans ard are now though {o bes contibyting factor to ea dese as well. We woot a dowel ‘therfore oi oat ake Yo the recommended 15 percent ofthe daly ‘lore budget ‘VITAMINS and MINERALS: Al he vais varies ane! minerals are ‘eluted to a8 meron since they are need i sch small quarts ‘ona daly bain Recommended daly alowances ofthe mironuents ae ‘sre in miliaris a oppned tthe prams wed to meas te ‘acon tains and mineral combine in eb fern the enayes thot soa atin cours important ysl process. you ae consuming areasonsbly wl bance det, yu ate geg al the stains and murray De however, there i ary du 3 to wheter or not your dt fancd, by all meas fake a peel ml ‘ewral vnnin supreme Our dai needs lr the mironueerts re cute {Tal so don take tain and minerals bythe Randal tnking your Body trl use thar. Sos wll meray be pose of, whe some, Me warms A Iii aca ae toxin age dove Vil. Gaining and Losing Weight ‘When we ak aout gaining weigh, tis impertan thal we spect what Lind of it et eon mle you want, mute with» ie 0 pun fat for sre wed reise. While lean muscle gins wl cbanly the lows, thay shoud be the type youre mos concerned ith, td Fe akendy detaled the necessary pres arr Aer stain muscle frowth the et requ we mst provide adeqate naton along wt Fx enh caliente sup Our Ey ranenance nese and ay it ‘tra toallo or muscle row or thse who mih be wos underweight sing ite boda long wis msele may not be aud hg In such cases, tan hard Yo simulate Inve growth ad foo an ada, wll laced et wath 3 oo ens ‘Glories above mantenance needs. This maybe difical orthone who hve never consumed ge quantty of clones In oner to avo ba and istic stutaness, increase You! ‘tone ake pry One wed aan eta ac of mkt on f yout “ily ea, and tenet a coupe pce of bred Also besure wet aor ‘hence food sch 3 ute peanut hut and whole ml Cae derse food alow you to inccove your calc intake whe keeping the volume {low as pale You can magne wha ould Rappen yu Wie Yo ake ‘veal thousand calories dy by esting onl slo and vegetables! Do {cared away, however As you gan weil and matte ply your Itai i lee down. youve not cat, youl soon be puting on Imo at tan mice ‘Gnermeitbadiers who wan ould muscle and lose at shuld 1ytam wh maximum ireny to simulte prot, a2) Fw a wel ‘vanced: eed clone, Dating alder showld ry Yo comme the sae wel bance cet 60% carols, 25% poten an 15% 2s bchbuikor aig to spy huld mosce A tance et wl keep Seu heathy and pone fe mun ned fer row By reducing yur ‘vies below martenance vel, you ae nat providing you body wthsufcient ener In so do. you ae forcing the byt et is ene om eure ether aningesed oot namely ou! hd whieh trea sais Dene H your maintenance cle need 3000 ay by roping back to 250 dy, you ae ocing your bady to use 500 clos of sore at In the couse fs eck, nich 3 et wil enable you to love one pound ol louse 500 7 equals 3500 othe number f caries sored in oe und GFL you want to lose Mo pounds af et week eee your esas oon a dy below manenance’ fi ot srgeted. However, you go elt 12D esas ay ttl te, ie mpl 1 eat 2 wel flanced tieton so ie your metabo sich that wen on 1200 caer a dy you can lone much, compersate by bumeng mare cari through execse. Dov temp to do ths wth weight traning however as any atemgt to eres the dort f your morcut wail nao reat a decree in ain nent Keep your wet waka rene an tre lnrese your act) "rough sero, such 3 ning. cling. ete Running one mie will ban more than 100 cals, and cylin 22 rte of 8-13 res pet hour wl Tate aout GOD caleris an hour afr he 1978 Me Chr ta cng {po 4 ies inthe orig and uring ive des tml. Tese aces lore, nt counting my BAR and cher sonar activites, buted aos 2000 clans day ‘Oreos word about low-catcydae ets. They do work, thats conan But any det here you dasicaly feduce consumption of ore ot the ‘macronatiens wl ut n wept ls. You can acheve weit os more [Sey and jst a ellectvely, by reducing consumption ot all tee ‘maconaties slighty Ana youre on a wel-tabnced lt andhave acl {eke in your daly budget lnk Hurt your eight os rt est ‘eed catoohycrates such a ce crm orca tart, etal, the es refined" and “onened” ort rer t the eatin 3 he chem fermi for mast carn we conse the sae, but the Sd in whi re {eb ate contined I all we consumed vas predomnately “ened fod ‘ne would end up wth an balanced dt since mos rend foods conan ‘ew minerals and amine Bit we'w om a wel lane te oes realy mater where we gt our crboyaes since hey al ered up 5 luce ty the hme they oe bloosream anyway. The las two week Dlore ‘he 1979 Me Om, ws consuming more thn 200 gan: of carbs | (ay — had pancakes vee tines a week and ce cream anos ey hy "id do his sor of thing veces, however, hope my daily caer ake ‘ow 2009 and! wa very at. The result Eventhough | pad second, (eae generally conse abe the rout defined competion the contest So mmch or -curbohyete tet 2 Vill. High-Calorie Diet: 6000 Calories Many young men ke up wight tinng beau ey ee under Indus who have been ncereiht est ft es salve hgh ‘tal rat, eth bar cloriest rap vte, making diet to Hd rn to tei oes. Hing such high BM these mals ore "nelly prone to ceri In sch cases, the indi! soul rae very ard wth meds heay meg 9 few ss per boda ano more thar tm days week An Underwear ho wan oa muscle Sd it wood sbout ag ie ft must cease Ws loi nase By go much as 300caleris aay abe Hs daly manerance ne he were 10 stoves os the met! pevouy deste hat hs day maintenance ‘ce 85900 cares he sald up his daty ake By 500, mating. et ‘ta calories dy. “he flowing et plane merely samo since we a posses rent mainosanceneth Make he neces nghidul odicatonstosut yur se breakfast smack. Thee orange ice peat batter andwich 1 Scent Tel Calories 405 Tbh ater Toul Calories: 675 anche smacte ipetes fed chicken, French cup rt Eesorbikedgotstowlbate, scape ral rensitiescnee ren Tb ales: 0 tr acapel sheer 2 gaol cookies 1 ep ttt ik “ol are 1500, er snack Teapereamolmushvoomscup ——_Teopmibed naswthout salt ‘bt, sino 1 eapcocen | ins raland ate Tet Calon: 1050 1 cup med vegetables 1 Seo pe wh beverage TOBIAS 659 ty Tol Closes: Approsmatly 6000 3IX. CONCLUSION ‘he material posrted in ths book snot new car ke crt er dacovring soy oF. AT cid wae ike some walk fas reading ‘ution anc apply them to the nee ofthe bodybuilder of count {po he nhl bode to make the paciel apn ah on detand ead Yes weave unique ned? This oes net contradic my carer aseton that we ae all enenialy the se. We ate al unique fn that each of us fccuies ferent pace in ine Reparignatitan, we all metabolize food ‘tvarovs aes Le, wel possess diferent rab aes, Beare hve dierent metab rats, se wl al gt owe wet a grow muscle varying tes of peed While ti ou te, fee tte al ave ‘ere sable res hati less obvious. ut ual ipa, at ‘he pyiloy ndering matter mera Inher won, se ae fer ara bang. the cecal praceses overs out wlan of ond fer ene, maintenance repair and powh fave been clay mapord out and ercumsrbed by physio logago. ik pany tebook on execs hyilogy oF ultionalslence and yl be ening about hat goes on Inde yous and your nor “and your Waning poe» ond “tale we we all usique persons, we antl hat ferent ise We al eet pres we all equ seo, we al buh carohyarates a he taf lures pr rime requ ness alo fo simu roth ‘sel posses ed ecovery aes, and as Byuides weal ow ex ‘melt dem ‘rl ets fate we hae al been duped by the manufac f fod supnlsmens to one gre or snathe. Iam the fs Yaad that | once fal forthe line of the poten hucktrs. But when | id came aero the commonsense facts regaréing roth ard rion, | dew al he rest Ou {hewdow and began asancere cue fre uth “Considening what you now know ~~ 36 2st of reading this book regarding tbe ries of murcle rout snd protein ood, fr eam ‘eye tore ule que youn the wrong deton mere case ie has 2 19tich amt Ar yu going to all your subnaqunt ations ad itary practices to be conrualy dort by the bootleg lage “axe Sete He who ac canary to what hs pecesions ar atonal hough {el him isthe th akin to Dossy’ Underreund Man who ces yt do care for he laws ature andl arithmetic when, forse reason. "nt he the, the fc th wo plas wo equals our” 5 up fo you