Ketogenic Diets for Bodybuilders
News You Can Use
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Essential Nutrition Is Required to Build Strong Muscles and Joints
Bodybuilders generally concentrate on building large muscles groups. While this is great, strong ligaments, tendons, bones, and joints are just as important to avoid injuries. Damage to tendons and ligaments are a serious problem when they occur because healing is very slow and the reoccurrence of the same injury is much to common. The bodybuilder, as well as everyone else, must provide the body with the full compliment of essential nutrition. This includes essential amino acids, essential fatty acids, vitamins, and minerals. The following is a general outline program to meet the basic essential nutrition. Bodybuilders can add specialty supplements as desired.
Essential Amino Acids
Protein and L-Glutamine Drink. Prepare a drink made with whey amino acid protein powder which is enriched with extra glutamine amino acid. The protein powder consists of a full compliment of amino acid isolates that heal the body and require no digestion. Prepare the drink by blending 8 to 16 oz of reverse osmosis with UV lamp water or unsweetened, low-sodium tomato juice with 1 heaping teaspoon (12 gm) of whey protein powder plus 1 rounded teaspoon (8 gm) of glutamine amino acid powder. Stirring vigorously with the teaspoon is sufficient. The whey protein must be specified on the carton as isolates from cross flow microfiltration and ion-exchange, ultrafiltered concentrate, low molecular weight, and partially hydrolyzed whey protein peptides rich in branched chain amino acids and glutamine peptides. The low-carbohydrate type at 1 gm per scoop or less is best, but it should not be more than 4-5 gm of carbohydrates per scoop. Do not substitute protein from soy, egg, casein, or any other source. Sugar or any other sweetener is unacceptable. Use the "natural flavor" without additives. This amino acid drink can be enjoyed anytime with or without a meal. Amino acids are foods that build and maintain the body. Refrigerate whey protein powder and discard if it is old. Whey protein powder can cause some gas and an unusually "full" feeling. Discontinue the whey protein powder if the reactions are unpleasant. Continue to take the glutamine powder.
L-Glutamine Amino Acid.
Ultimate Lo Carb Whey Powder - Natural Flavor by Biochem.
Amino Acids - The Building Blocks of Life and Healing.
This combination of amino acids has been shown to provide the following healing properties:
Provides painkilling effects by healing the nervous system.
Absorption of body building amino acids without requiring digestion.
Stimulates insulin like growth factor 1 (IGF-1) which functions similarly to insulin and enhances protein synthesis and healing.
Fights infections by stimulating the immune system. All immune cells are made from poly-peptides of amino acids.
Provides bone growth of protein collagen and strengthens bones. Poor digestion has been shown to cause osteoporosis and degenerative bone disease.
Provides all of the amino acids required to heal and grow ligaments, tendons, joints, muscles, intestinal tract, heart muscle, and all other organs of the body.
Prevents hypoglycemia (low blood sugar) symptoms in people with hypoglycemia or diabetes.
The body also uses amino acids to create human growth hormone. The creation of human growth hormone in the elderly is very limited. Therefore, you must supplement the diet with the addition of these amino acids to give the body an extra boost. A protein deficiency is one of the major causes of degenerative disc disease. The body cannibalizes amino acids from the spine in its search for amino acids to satisfy other body functions.
Warning! Many products are sold with claims that they boost the human growth hormone. Most of these claims are false. The human growth hormone is large and cannot be taken orally because the large molecule cannot pass through the intestinal-blood barrier of the gut. The body simply digests the hormone, breaking it down into the individual amino acids from which it is made. Supplemental products containing HGH (human growth hormone) are a fraud. They do not work. Injections of synthetic human growth hormone were thought to be a great anti-aging discovery. The injected hormone did perform miracles, but it was soon discovered that it also caused many types of cancer. Do not take HGH supplements or HGH injections.
Building Strong Ligaments, Tendons, Collagen, Joints, Bones, Skin, Veins, and Arteries
Three amino acids are essential in building strong ligaments, tendons, collagen, joints, bones, skin, veins, and arteries. L-glycine, L-proline, and L-lysine work together to form strong protein structures that have the appearance of a twisted three-strand rope. Together these three amino acids form the strongest tissues in the body. Tendons connect muscles to bones to transfer the power of the muscles into the skeleton of the body. Ligaments connect bone to bone for keeping two or more bones in the joint together in proper alignment while allowing flexibility for movement of the joint components. The collagen matrix in bone provides the tensile strength that keeps bones from breaking. L-glycine is readily abundant in the diet, but L-proline and L-lysine should be supplemented to insure an abundant supply for building a strong, robust body.
L-Proline Amino Acid Supplement. L-Proline is an amino acid that is essential for the synthesis of collagen, the most abundant protein in mammals. Collagen is the main structural protein that constitutes all human connective tissues, including skin, tendons, ligaments, joints, bone, and vasculature (veins and arteries). L-Proline therefore provides building blocks that help to stabilize and strengthen the structural components of the body. Although proline can be made in the body, low protein and vegetarian diets may not provide optimal support for the production of collagen. This is vitally important supplement to build strong joints and spine. L-Proline is very popular among bodybuilders as a supplement that will prevent joint injuries from workouts and everyday life. Take at least two 500mg tablets or more per day.
L-Proline Amino Acid.
L-Lysine Amino Acid Supplement. L-Lysine is an essential amino acid, which means your body cannot manufacture it. It must be obtained through the diet or by supplementation. Lysine is one of the most well known amino acids and is an essential component of all proteins. L-Lysine is an amino acid that is essential for building strong ligaments, tendons, collagen, joints, bones, veins, and arteries. L-lysine has the added benefit of suppressing viruses in the body as has been proven in scientific studies. Take at least two 1000mg tablets or more per day.
L-Lysine Amino Acid.
Essential Fatty Acids
Omega-3 Essential Fatty Acids. The three most nutritionally important omega-3 fatty acids are alpha-linolenic fatty acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic fatty acid (DHA). Alpha-linolenic fatty acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega-6 fat called linoleic acid. These fatty acids have traditionally been classified as “essential” because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
Take at least two tablespoons per day with meals of Carlson's Lemon Flavored Cod Liver Oil. Disregard the small dosage listed on the bottle. Also disregard any concern about excessive vitamin D intake. Tests have proven that this brand has had the vitamin D stripped from the cod liver oil. In fact, 5,000 IU to 10,000 IU of supplemental vitamin D3 should be taken and a blood measurement of vitamin D obtained to accurately adjust the intake. Vitamin D is very important for strong bones and to prevent cancer.
Essential Vitamins, Minerals, and Supplements
Minerals, Vitamins and Supplements. Optimal health requires an abundance of vitamins, minerals, and supplements. The full array of colloidal minerals is very important. Click on the links on the attached page to see products at a reasonable price.
My personal vitamin, mineral, and supplement program by Kent R. Rieske.
|High-Protein, Low-Carbohydrate Diet|
Two eggs fried in refined coconut oil topped with Swiss cheese. Half an avocado. Tomato juice with one level teaspoon L-glutamine amino acid, one heaping teaspoon of low-carb whey protein powder and one capful of colloidal minerals. One tablespoon Carlson's lemon-flavored cod liver oil. Vitamins, minerals and supplements.
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High-Protein, Low-Carb Lunch
Left-over baked chicken with stewed combination of eggplant and tomatoes. Reverse osmosis water. Vitamins, minerals and supplements.
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High-Protein, Low-Carb Dinner
7-bone beef roast cooked in a Crock-pot with diced tomatoes. Reverse osmosis drinking water. Vitamins, minerals and supplements.
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High-Protein, Low-Carb Breakfast
100% ground beef fried in coconut oil topped with Swiss cheese. Add fried mushrooms and boiled asparagus. Reverse osmosis water, potassium chloride salt substitute, vitamins, minerals and supplements.
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Gas-grilled lamb riblets. Shoulder steaks are also very good. Cooked red peppers and tomatoes. Reverse osmosis water, cod liver oil, potassium chloride salt substitute, vitamins, minerals and supplements.
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Baked farm-raised salmon fillet with boiled asparagus. Always enjoy real butter on cooked vegetables. Reverse osmosis water, potassium chloride salt substitute, vitamins, minerals and supplements.
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Recent Testimony From an Athlete
Michel wrote from Sweden on December 5, 2009, about his awesome improvements in health and athletic performance after being on the low-carbohydrate diet presented here for only a few weeks.
Vince Gironda’s 8 X 8 Workout: Old School Workout
TNT DIET - Targeted Nutrition Tactics
by Jeff Volek, Ph.D., RD and Adam Campbell, Men's Health Magazine. The explosive new plan to blast fat, build muscle and get healthy.
"Hey, Guys! Want to trade your fat for muscle? It's finally possible, thanks to the Men's Health TNT Diet. TNT - or Targeted Nutrition Tactics - is a scientifically designed program that can be customized for any body, including yours. It's as easy as knowing what to eat, and when to eat it. So whether you have a lot of fat to lose or just a little, TNT has a plan to fit your goals. In fact, TNT works not only for the guy who wants to lose 50 pounds of flab but also for the guy who wants to trade 10 pounds of fat for 10 pounds of muscle. Just as important, the TNT diet significantly reduces the risk for heart disease and diabetes, a finding that's been scientifically proven in studies at the University of Connecticut. The results of these studies, which you'll read about inside, are amazing. The best part? The TNT Diet and accompanying exercise plan couldn't be simpler. In fact, throughout the book, you'll find out why you can:-Stop counting calories. The TNT Diet reprograms your appetite, allowing your own body to regulate the amount you eat. So you'll never feel like you're on a diet, even though you'll look like it.
Go back to enjoying the foods you love - like prime rib, omelets, and even butter. Through a revealing report, you'll see why fat - even saturated fat - isn't the dietary demon it's been made out to be.
Exercise just 90 minutes a week. Instead of exercising in the so-called fat-burning zone, you'll learn how to exercise in the carb-burning zone. This is the secret to making your workouts both shorter and more effective.
So what's stopping you? The Men's Health TNT Diet provides all the tools you need to dramatically transform your body - both inside and out."
The TNT Diet is a great book for bodybuilders and everyone else who wants to preserve and build lean muscle while controlling body fat. This book is a must read for anyone on the low-carbohydrate diet.
Diet and Exercise Step No. 1 - Eat the ultra low-carbohydrate diet to control weight and before doing the intense exercise program in Step No. 2 below. Most exercise books recommend a high-carb diet before the exercise in order to fuel the muscles. This is backwards for controlling body fat and building lean muscle as discussed in the TNT Diet book listed above. Meat provides the full compliment of all essential and nonessential amino acids needed to heal the neck and back without adding undesirable carbohydrates to the diet. Vegetarian foods such as whole grains, soy, and legumes do not fulfill these requirements and are unacceptable substitutes. Fats are a good choice in Step No. 1 where carbohydrates are kept low.
Diet and Exercise Step No. 2 - Perform a high-intensity exercise program such as weight lifting, biking, or climbing stairs. Do this intensity program for 15 minutes only. Longer programs are bad because they elevate the catabolic hormones adrenaline and cortisol which break down the body. Jogging is a poor choice. Concentrate on the legs because these muscles are so much larger than other muscles of the body. This program is intended to quickly burn the glycogen (muscle glucose storage) out of the muscles. The muscles should suddenly become weak as the glycogen has been expended. Keep going for the full 15 minutes. The muscles will switch to burning fat for energy. Perform the intensity exercise program five to seven times per week.
Weight lift with periods of intense effort and rest (called reps). Concentrate on the legs but use other body muscles as well.
Bike on a circular course with medium uphill sections followed by downhill for resting. This functions like reps as well.
Hike stairs in a circular fashion with two levels up followed by two down for resting. This functions like reps as well.
Diet and Exercise Step No. 3 - Follow the exercise program with a high-protein snack and some carbohydrates. You can also prepare a protein and L-glutamine drink as described below to supplement a snack of meat or fish. Take about 50 to 100 calories of carbohydrates to stimulate an insulin rush. The insulin is anabolic (builds the body). The insulin stimulates the body to use the amino acids to build muscle, tendons, ligaments, vertebrae discs, etc. Carbohydrates generally are not recommended on this website, but they are recommended for this special method of bodybuilding. Avoid milk, grains, and legumes. Acceptable carbohydrates are:
Potatoes, sweet potatoes, or yams.
Fried pork skins with a little honey.
Ice cream, although the fat is less desirable in this step.
Fruit can be added to the whey protein powder shake listed below.
Scientific Facts Behind This Body Rebuilding Program
The low-carb diet in Step No. 1 causes the body to deplete the stores of glucose in the liver and to deplete the stores of carbohydrates in the digestive tract. This is the opposite of the "carb loading" technique that turns bikers and marathon runners into "skeletons" of moving skin, tendons, and bones as a result of the catabolic depletion of muscle mass. The bodies of bikers and marathon runners actually consume the muscles as an energy source. This is why professional bikers and marathon runners are exceedingly skinny. They also become addicted to the destructive adrenaline rush. This program does the opposite. It builds muscles, tendons, ligaments, and vertebra discs to provide a strong, healthy body.
The exercise in Step No. 2 further depletes the glycogen (glucose) in the muscles. It also sets the muscles into a rebuilding mode because of the work done on the muscle cells. This work must be short but strenuous as typically done by bodybuilders, not runners.
The high-protein, low-fat diet in Step No. 3 has a moderate carbohydrate intake to promote a modest insulin rush. The insulin promotes anabolic rebuilding of the body. The glucose produced from the digestion of the carbohydrates is used to restore the depleted stores of glucose in the liver and to restore the glycogen in the muscles. These empty glucose stores prevent the dietary carbohydrates from being converted to body fat. Therefore, the program promotes rebuilding of the body without gaining body fat.
Testimony About This Bodybuilding Technique
"Gaining lean muscle mass at age 69 (2008) is considered to be very difficult, if not impossible. Men and women both tend to loose muscle mass continually as they age. This fact is not appreciated by a fat 20 year old male with a muscular body type whose testosterone and human growth hormones are surging. These younger guys simply stop eating the carbs and pump a few weights in order to loose 30 pounds of body fat and gain 10 pounds of noticeable muscle.
I have never had the muscular body type, so gaining lean muscle mass just didn't happen. Now, this program has increased my lean muscle mass by seven pounds in the last six months and a phenomenal two pounds in the last month alone. One half pound of muscle gain per week is absolutely awesome progress for a 69 year old guy like me.
The exercises are quick and easy. First, I eat a low-carb breakfast with two fried eggs covered with Swiss cheese, some raw colored peppers and diluted low-sodium tomato juice. I do the complete vitamin, mineral and supplement program. Then, I have a cup of regular black coffee. I exercise within the hour after breakfast. I prefer to bike a course near my home with some moderate hills. Two trips around the course and home again takes me only 13 minutes. One must peddle as hard and fast as possible in order to blow-off the muscle glycogen. In the winter I hike six rounds or more on the stairs at the local mall for 15 minutes. I then head out to McDonald's for their $1 sausage McMuffin with egg, $1 hot fudge sundae with nuts and a 45 cent senior cup of regular black coffee. Ask about substituting the sausage for another egg to provide a two egg McMuffin without sausage. Some restaurants will do this. McDonald's should add this choice to the menu. The meal is followed by another coffee refill before heading home or going shopping. My diet for the rest of the day is back to low-carb. This is a very easy program to work into one's schedule at home or on vacation."
RESULTS as of March 19, 2010.
"Unfortunately, eating the McDonald's hot fudge sundae with nuts was a disaster. Weight gain started immediately, although slow and steady. The lean muscle mass did increase but body fat increased more over time. The muscle mass increase seemed to plateau after the first six months. This test places into doubt the TNT Diet Step No. 3 above for older men and women. Over a three month period ending March 13, 2010, the McDonald's hot fudge sundae gave me food poisoning twice from two different restaurants. My guess would be the hot fudge sundae with nuts was the cause for the food poisoning. A franchise owner of three restaurants claimed the ice cream machines are run through a heating cycle to 140 degree F. (60 degrees C.) during the night. This is intended to sterilize the ice cream and the machine. The ice cream remains in the machine. This temperature cycling is done for 14 day before disassembly and cleaning. The temperature does not appear to me to be high enough for good sterilization since some nooks and corners of the machine may be a much lower temperature. Also, the ice cream mix has added sugars which feed the remaining bacteria. Milk and cream sold in stores is pasteurized at 145 to 150 degrees F. for 30 minutes but it still has no unrefrigerated shelf life. Some bacteria are known to be resistant at this temperature. The remaining bacteria will begin to sour the product within minutes of reaching room temperature. The McDonald's cool down period could become a fermentation cycle for the remaining live bacteria. The handling of the hot fudge is highly suspect if the hand pump is not cleaned on schedule. The chopped peanuts are suspect because they are not salted as one would expect.
Flagyl ® (metronidazole) , an antibiotic that kills both Clostridium Difficile (C. diff) and Escherichia coli (E-coli), was taken but it was only partially effective. A switch was made to taking Keflex (cephalexin), another antibiotic. It was successful in restoring digestive health. Of course McDonald's restaurant managers are in complete denial that their food could possibly cause food poisoning.
Update - I got food poisoning from McDonald's regular black coffee on October 21, 2010. The store manager said he had never heard of food poisoning from coffee and the symptoms take 3 days, not 2 hours as in my case. These comments by the manager are all lies. Symptoms appear almost immediately for some bacteria and within 30 minutes of others. Coffee pump serve pots are bad because the bacteria get into the rubber liners that are not disinfected. The new low temperature coffee is common since McDonald's was sued by a woman who spilled the hot coffee in her lap. Now coffee is cooler which allows bacteria to contaminate the containers and preparation equipment.
I was also poisoned by rotten seafood at a Red Lobster restaurant several years ago. I knew it was rotten after swallowing but it was too late. That episode was even worse because no antibiotics were taken. Never let food poisoning simply "run it's course" as suggested by most doctors. Take Keflex (cephalexin 500mg three times a day, or as recommended by your doctor, immediately if food poisoning is suspected."
Most of the statement made by restaurant owners about food poisoning is scientifically FALSE. Four thousand people die each year in the USA from food poisoning, mainly from restaurants. The restaurant chains and owners always ask, "Where did you eat yesterday." This is their escape claim because some bacteria do not cause symptoms for a day or two. They know proving a case of food poisoning from a restaurant meal is very difficult.
Dealing with Low-Carb Ketosis or Hypoglycemia Symptoms
The low-carbohydrate, ketosis diet typically produces a mild ache in the forehead. This is especially true for those new to the diet. The feeling is unlikely to be hypoglycemia (low blood glucose) in most people. Simply ignoring it is one possibility. Here are some helpful suggestions:
Get a Blood Glucose Meter Free. Buy an Accu-Chek meter or any other brand that offers a full cost rebate. The best brand and model to buy depends on the number of test strips included because replacement strips are expensive. It is simple to use with a small lancet and a lancet holder that looks like a pencil. Some lancets should also be included. The blood glucose level is most likely to be highest for a non diabetic (100 to 110 mg/dl) upon awaking in the morning because the liver produces glucose during the night.
Hypoglycemia. The low-carb headache is not hypoglycemia unless the blood glucose level is below 70 mg/dl.
Snack. Eat a good high-fat meat for a snack. Baked or fried chicken thighs are great. Fifty-eight percent of protein can be converted by the body to blood glucose as needed without raising insulin levels. Meat in a snack prevents hypoglycemia naturally without eating sweets. Canned salmon is the perfect food because it also has a high level of essential DHA and EPA omega-3 fatty acids. Make sure the salmon includes water and salt only. Do not buy a salmon with soybean or other bad omega-6 vegetable oils. Do not eat tuna fish as is a common practice because it does not have any omega-3 fats. Hard cheese is OK, but the excessive consumption of calcium in cheese and supplements can deplete magnesium causing brittle bones and heart problems.
Ketosis Myths and Facts on the Low-Carbohydrate Diet.
The Anabolic Diet
by Jeffrey P. Krabbe
I thought I would explain this particular version of the high fat diet because it is quite different from the Atkins diet or any of the other diets like it that I have seen. It is called the Anabolic Diet created by Dr. Mauro Dipasquale.
ATP is the source of all metabolic activity in the human body. In order to get the energy the body needs for muscle contraction, breathing, brain cell function and virtually all other activities, ATP must be generated. People have gotten the idea that you must have glycogen and glucose that comes from carbohydrates for the body to produce and replenish ATP and survive.
What people don't understand is that protein and fat have their own mechanism for providing energy to the body and replenishing ATP. It's a misconception that you need carbs to function.
When carbs make up the bulk of your diet, you basically burn the glucose from the carbs as energy. Glucose enters the body, and insulin is secreted by the pancreas to utilize it for immediate energy, or store it as glycogen in the liver and muscles. The glucose not stored as glycogen is made into triglycerides (bodyfat). When needed for energy, the stored glycogen is converted back to glucose and used up directly by a cell or transported through the bloodstream to other cells for conversion and use as energy.
When fat makes up the bulk of your diet, you don't have those large amounts of glycogen or glucose available for energy anymore. Most of your energy will come from the breakdown of free fatty acids from your diet or from the fat stored on your body. Instead of burning the stored glycogen or glucose for energy, the body burns free fatty acids or triglycerides (the storage form of the free fatty acids).
Basically, a diet high in fat activates the lipolytic (fat burning) enzymes in your body and decreases the activity of th lipogenic (fat producing) enzymes. Dietary free fatty acids and triglycerides become the body's main energy source. The triglycerides are broken down to free fatty acids and then ketones, a source that can be used for energy by body cells. The free fatty acids take the place of glucose, and the triglycerides act like glycogen.
When carbs are the main form of energy to the body, the body produces insulin to process it and store it. This is all well and good but, as we discussed above, one of the problems with insulin is that it activates the lipogenic (fat producing) enzymes on the body and decreases the activity of the lipolytic (fat burning) enzymes. What this leads to is an increased storing of body fat and a decrease in the amount of stored fat that will be burned.
The exact opposite occurs on the high fat diet. After undergoing the "metabolic shift" from being a carb-burning machine to a fat burner, lipogenesis (the production and laying down of fat on the body) decreases, and lipolysis (the burning of both dietary and bodyfat for energy) increases. You're burning fat as your primary fuel, and instead of using glycogen or breaking down precious protein, you'll burn off the fat on your body for energy as needed.
This can have a big effect on overall bodyfat, and research has now begun to document this effect. In one study of ideal-weight human subjects, it was found that high fat diets were accompanied by a very strong lipolytic (fat burning) effect. (Reference 1)
1. Kather H, Wieland E, Scheurer A, et al. Influences of variation in total energy intake and dietary consumption on regulation of fat cell lipolysis in ideal weight subjects. J Clin Invest 1987; 80(2):556-72.
In another study focusing on obese subjects, it was found that, when offered a high carb/relatively low fat diets or low carb/relatively high fat diets, the subjects on the lower carb diet lost significantly more fat. (Reference 2)
2. Rabast U, Kasper H, Schonborn J. Comparative studies in obese subjects fed carbohydrate-restricted and high carbohydrate diets. Nutr Metab 1978; 22(5): 269-77
It may sound crazy, but that's the way the body works. Once you've adapted to a high fat diet, fat does not beget fat. Despite what you have been told, a high fat diet does not put fat on. It takes it off.
Studies with other animals have produced additional eye-popping results. One study of hamsters found that a high fat diet added weight while decreasing lipogenesis (fat build up). The hamsters gained large amounts of weight, but this weight was more from an increase in lean body mass than fat. (Reference 3)
3. Sandretto AM, Tsai AC. Effects of fat intake on body composition and hepatic lipogenic enzyme activities of hamsters shortly after exercise cessation. Amer J Clin Nutr 1988; 47(2): 1175-9.
In another study it was found that hamsters fed a high fat diet had lower lipogenic (fat producing) enzyme activity and less body fat content than low-fat-fed hamsters under both sedentary and exercise conditions. (Reference 4)
Tsai AC, Gong TW. Modulation of the exercise and retirement effects by dietary fat intake in hamsters. J Nutr 1987; 117(6): 1149-53
One important by-product of the "metabolic shift" that takes place when you move from a high carb diet to the high fat diet is that fat becomes a protector of protein in the body. When you're utilizing carbs as your main source of energy, the body will take muscle protein break it down and form glucose (gluconeogenesis) from it to burn for energy, once immediate stores are exhausted. This is where catabolic activity (muscle breakdown) takes place. You'll be sitting there, happily working, and you're actually making your muscle shrink away as you do it. You're basically burning muscle to fuel your workout.
You won't get nearly this amount of muscle breakdown on the high fat diet. Some muscle will be burned, but available fat will serve as an alternative to muscle as an energy source to a large degree.
Anytime you're exercising and the body needs energy, it will break down what it needs, including muscle, to supply that energy. One of the ways bodybuilders fight this is to sip glucose drinks during a workout. The body won't need to break down muscle as much for energy because it has an outside source of energy constantly coming in. Fat works in the same way when you're on the high fat diet. It protects the muscle by serving as an alternative, more available source of energy.
It must be remembered that, along with anabolism (the buildup of muscle tissue), the bodybuilder is also very concerned with catabolism (the breakdown of this tissue). Research shows that the anabolic diet could well also be called the anti-catabolic diet. Along with enabling the body's hormonal system to better burn fat and produce lean body mass, it also aids in decreasing the amount of muscle that could be lost during a workout or over the course of a diet phase.
Research has shown that the ketone bodies burned for energy in the anabolic diet, D-beta-hydroxybuterate and acetoacetate, actually decrease protein catabolism. (Reference 5)
5. Giorski J. Muscle triglyceride metabolism during exercise. Cna J Phys Pharm 1992; 70(1):123-31.
A recent study with laboratory rats also showed that a combined treatment of insulin, testosterone and a high fat/high protein diet led to decreased loss of muscle protein and growth caused by the catabolic hormone corticosterone. (Reference 6)
6. Ohtsuka A, Hayashi K, Noda T, et al. Reduction of corticosterone-induced muscle proteolysis and growth retardation by a combined treatment with insulin, testosterone and high protein-high fat diets in rats.
Another study showed higher protein gains and lower fat gains for rats on a high fat diet. (Reference 7)
7. McCarger LJ, Baracos VE, and Clandinin MT. Influence of dietary carbohydrate-to-fat ratio on whole body nitrogen retention and body composition in adult rats. J Nutr 1989: 119(9): 1240-5.
The implications for similarly decreased catabolism in humans through adopting the high fat diet are obvious.
Many people suspect that they'll experience a loss of energy on the anabolic diet because the body isn't getting glucose from carbs anymore but, again this just isn't true. The free fatty acids, triglycerides and ketones your body burns provides more then enough energy to get through a workout. Red meat is also high in creatine, which is one of the compounds that increases high energy phosphates in the blood and the availability of ATP. There's no lack of energy.
Though the anabolic diet contains a carb loading component, it isn't of the duration necessary to return the body to a glucose burning metabolism. Like insulin, carbohydrates are controlled and manipulated in the anabolic diet to maximize growth benefits and minimize their drawbacks.
The great thing about the diet is that you can eat whatever you want, as long as it on the proper days. During the week (days 1-5) you can eat lots of fat and protein and limit your carbs to 30 grams, but on the weekend or days 6 & 7 you can eat whatever you heart contents. The first weekend I went absolutely nuts. I had pizza, Burger King, McDonald's, and all kinds of wonderful foods like that. But because you switch back to the high fat diet in just 2 days, the fat that would have started laying down is now being used for energy. Is this a long term diet? Yes. As with any "diet" you must make a corresponding lifestyle change, not a "diet" change. The additional studies have shown that if you decide to end your high fat diet it should constitute no problems. You can go right back to your original way of eating, if it is low fat, great, if not, expect the fat to start to return. This manual that I provided some of the info from is really a must if you decide to try the diet. I endorse it because I use it and it works, but I don't work for the company, receive profits, or hold stock in the company. This diet was so revolutionary to me, I just couldn't wait to share it with as many people as I know.
There are a lot more intricate details of the diet that you simply have to read for yourself. In fact without the manual you could be left in the dark about alot of important info that will guarantee your success with the diet. Basically, do not try this without reading the manual first. It is to important to read this manual. If you try it on you own I simply can not guarantee you will see the results that you should get. The manual has scientific references, sample starter diets, cutting diets made special for contests or the like, a mass phase where you can increase you ideal contest weight by 15% and still maintain around 8-10% bodyfat. All kinds of goodies you can try once you have purchased the manual.
I know this was very long. So I will say now, that your patience is extremely appreciated. Good luck, and have a great day!
The BODYOPUS Diet by Enzo Iadevaia
BODYOPUS is a very different type of diet. It was created by Dan Duchaine. As Dan states, it will help you lose fat, and trick the metabolism into anabolic growth. It is a modified version of the old Ultimate Diet and the Rebound Training System. It is a bit similar to the anabolic diet but different because the anabolic diet lets you eat whatever you what, as long as it's on the proper days. Dan lays out which carbs to eat, how much, and when to stop. He also explains how to train and how to reach glycogen supercompensation (carb loading).
Before you start such a radical diet I highly recommend that you see a qualified physician first. After you get checked out and everything is alright then you can begin.
This diet claims to help you lose all the fat you want without losing any muscle. Sounds to good to be true, but believe it or not it works! Actually the first step you should take in BODYOPUS is to believe that it works. BODYOPUS is a low calorie/very low carbohydrate diet for 5 days, coupled with 2 days of high carbohydrates and moderately high calories to achieve glycogen supercompensation. You must also train 3 times for a total of about 5 hours a week.
Many of you are probably thinking how does BODYOPUS work? Well BODYOPUS is a ketogenic diet. Ketogenic diets work by drastically lowering carbohydrate intake. What this does is reduce the amount of insulin secreted and therefore tricking the metabolism. The leading cause of weight gain in the US is not from eating to much dietary fat but from eating to many carbohydrates. Insulin is a hormone released by your pancreas following carbohydrate ingestion and the associated rise in blood sugar (glucose). Insulin triggers a few things: it brings blood sugar into the muscles for energy, it converts blood sugar to glycogen, stores extra blood sugar as fat, and it prevents fat-burning of existing bodyfat. In order to achieve fat loss we must limit insulin levels by reducing the intake of carbohydrates. Most ketogenic diets are classified as hazardous by most physicians, but when used under control, ketosis is a great fat-loss tool.
In order to establish ketosis your blood glucose needs to fall below 50mg/dl. When your in ketosis your pancreas will now produce glycogon instead of insulin. Glycogon can be loosely called a catabolic hormone. It isn't normally secreted but when it is it's usually an indiction of starvation or diabetes. In BODYOPUS glycogon is not your enemy, instead you will use it to your advantage. What it does is break down fatty acids and convert them into ketones. These ketones will be the primary fuel source for your body, including the brain. This state occurs when there are more ketones than glucose in the blood. However ketosis is not for everyone, if you are not active and don't require a lot of energy ketosis can be very hazardous. It tends cause ketoacidosis. This can make the blood acidic if they are not used up, so I can't stress it enough to exercise and train sufficiently. The BODYOPUS diet will cause ketosis for 4 days out of the week which is not a problem for bodybuilders and athletes.
On the weekend BODYOPUS throws in a bonus, you can eat a limited amount of carbohydrates. The reason behind this is that it will cause an anabolic effect. This is absolutely necessary due to the loss of muscle during the week. Glycogen supercompensation will cause cellular kinetic expansion that is claimed to be just like steroids and growth hormone.
BODYOPUS is a seven day cycle. Monday through Friday you are carb depleting and Saturday & Sunday carb loading. Monday thru Friday you eat a 70% fat / 30% protein diet. On the weekends you will follow a 60% carbs / 25% protein / 15% fat. As far as calorie levels go, you will consume 10% less than your maintanence level on weekdays and about 5-10% above you maintenance level on weekends. Your probably wondering where all that fat is coming from, well you will consume 30% from Omega-3 and Omega-6 (Flaxseed Oil) acids, another 30% from unsaturated fats (monounsaturated & polyunsaterated), and 10% from saturated fats. You can get these fats from a few sources: fish, beef, whole eggs, olive or safflower oil, bacon, sausage, pork, and cheese. Basically you want to consume enough fat but remember NO CARBS. That means no bread, cereal, fruit, pasta, milk, sugar, the list goes on and on. Carbs are everywhere so you must be careful. On the weekends you can eat some real food but be careful not to consume over 16g per lean body weight(kg) of carbs(the result is in calories so to convert it to grams: just divide your answer by 4).
As far as training goes, three days a week will be adequate. On Monday you should train you bigger muscles(chest, shoulders,triceps, abs) because you are the strongest from the carb loading. On Tuesday you finish up the rest of your body(back, biceps, legs). Then on Friday comes the fun part. You will train EVERY body part to failure in order to totally deplete yourself of glycogen. What you do is two hours before you train you should eat some fruit. I like having 2 apples but you can eat whatever you like, but keep it under 200 calories. The reason is that you want to kick yourself out of ketosis so your blood sugar level would be about 60mg/dl. This will help you totally deplete your muscles of the last bit of glycogen, and will greatly improve glycogen supercompensation.
I have been on this diet for about 6 weeks so for and the results are quite impressive. When I started I was 169 lbs and 8% bodyfat. After just six weeks of BODYOPUS I went to 174 lbs and 6% bodyfat. I couldn't believe it myself I actually gained weight and lost fat at the same time. That's all I needed to know that BODYOPUS is by far the Ultimate Diet.
One thing that I would recommend to everyone who wants give BODYOPUS a shot, is to buy the book "Underground BODYOPUS Militant Weight Loss & Recomposition" by Dan Duchaine. Due to amount of information Duchaine put it this book I can only summarize it here. Dan explains many more key issues that will help guarantee your success, so I can't stress it enough to go and read it for yourself.
Thanks for your patience and GOOD LUCK with BODYOPUS.
Gene Ang Testimonial
Enclosed are 4 pictures from the Natural CT State Bodybuilding Championships last weekend. I won the middleweight division. I have qualified to compete at the national level at Team Universe held next August. I plan to point to this contest as my next goal.
I have been training seriously for 6 years. I have also used the Anabolic Diet continuously for 6 years. Only in the past 6 months with the help of Dr. Mauro Di Pasquale and his revised book and new supplement line have I been able to consistently maximize my performance in the weight room. Previously I competed in four other competitions over the last 4 years. The first three I competed as a middleweight with my best placing being fifth. Two years ago I competed as a lightweight in a regional non-drug tested competition and placed third. This year using the revised Metabolic Diet, the Metabolic Diet supplement line, and advice from the MetabolicDiet.com team, I competed in three competitions as a middleweight; the NPC Natural New York State, the Northeastern Classic, and the Mr. CT Natural championship, and placed first in all three. This is the program which I followed in preparation for the Mr. CT bodybuilding championship.
The first area that I changed was my macronutrient profile. The MetabolicDiet.com team helped me to tweak the macronutrients to 60% protein, 30% fat, and 10 % carbohydrates. This was key for me. Before I had been at 60-70% fat, 20% protein, and 5% carbohydrates. My body responded better to the increase in protein especially during restricted calories. The first day of carbing during the weekend consisted of 60% carbs, 40 % protein, and 10 % fat. The second day it shifted to 60% protein, 30% carbs, and 10 % fat. The key for me was finding the right macronutrient profile to maximize muscle gain and burn fat. The high fat percentage (60%) does not work as well for me as the higher protein levels (60%). Mauro Di Pasquale emphasizes finding the right macronutrient profile for each individual in his book the Metabolic Diet. This was a key understanding for me.
The MetabolicDiet.com team suggested to pre-load my workouts with 40 gms of pure protein. I used 3 scoops of the myosin basic protein 1 hour before workouts. This also had a tremendous effect on my workouts keeping me both strong and helping in recovery. Besides this protein shake I also had one to two pure protein shakes during the night whenever I woke up. Usually the shakes consisted of 30-45 gms of protein (Myosin Basic Protein). These shakes during the middle of the night were key in keeping my body in an anabolic state. Finally, before sleeping I had a 20-40gm protein shake followed 1-2 hours later with 2 tablets of TestoBoost and 3 tablets of GHBoost. So in essence all through the night when my body was resting I was giving it protein.
Third, the supplements for my workout revolved around those in Exersol Power, GH Boost, and TestoBoost. 1 hour after my pre-workout protein shake I took 2 tablets of TestoBoost and 3 tablets of GHBoost. 20 minutes later I took 4 tablets of Resolve. Right before I started working out I took 2 tablets of AntiOx. During my workout I sipped on 2 scoops of PowerDrink. Immediately after my workout I took 10 tablets of Amino. 15 minutes later I drank a shake consisting of 25 gms of quick acting carbs (glucose, maltodextrins) and 12 gms protein. 30 minutes later I had a Lo-carb shake.
Fourth, I took the equivalent of 2 tablets twice a day of Thermo. I did this in addition to the Resolve which already has 20 mg of ephedrine. In total I was taking 60 mg of ephedrine a day which is the upper limit that Mauro Di Pasquale has recommended. On the weekends I stopped taking Thermo in order to let my body stay sensitive to its effects. 4 weeks before the contest I also started taking Metabolic to ensure my thyroid and adrenals stayed healthy and responsive to the reduced calories.
Fifth, my workouts stayed the same as mass phase training. I performed low-rep/multiple set type workouts using basic compound movements. These included squats, deadlifts, bench press, chins, and rows. I worked out with weights 4 times a week (Mon, Tues, Thurs, Fri) and did 30 min of aerobics (stairmaster and treadmill) everyday at 60-70% max heart rate (@120-125 bpm for me). The low rep workouts (3-5 reps average) allowed me to continue to use heavy weights even during the restricted calories. Also my rest periods averaged 3-5 minutes. I find my body responds best to this type of workout. High reps and short rest periods are not as effective for me.
Sixth, my calories varied between 2500 to 1800 calories a day. When I felt I my body becoming weak I would eat the higher levels of calories for 1-3 days and then go back to the low calorie end. The last week I actually ate 3000-3500 calories a day. This helped me to fill out and come in strong for the competition without hurting my condition. I stopped working out three days before the competition. I also utilized 4 tablets of MVM a day, 3 capsules of EFA's a day, and 2 more tablets of AntiOx (besides the two I take before workouts). I view these supplements as a foundation for a healthy body.
My current assessment of the Metabolic Diet and its supplement line is that it allows me a way to consistently maximize my efforts towards my bodybuilding goals. I recommend people invest the time and effort to utilize these advanced fitness tools.
I truly believe through experience the effectiveness of the metabolic diet and the supplements that Mauro has created.
Gene Ang, CT
The Ketogenic Diet reduces Alzheimer's disease in mice studies.
A high fat, low carbohydrate diet improves Alzheimer's disease in mice.
"Mice with the mouse model of Alzheimer's disease show improvements in their condition when treated with a high-fat, low-carbohydrate diet. A report published today in the peer-reviewed, open access journal Nutrition and Metabolism, showed that a brain protein, amyloid-beta, which is an indicator of Alzheimer's disease, is reduced in mice on the so-called ketogenic diet."
"The report, by Samuel Henderson, from Accera, Inc, Colorado and colleagues from Belgium runs counter to previous studies suggesting a negative effect of fat on Alzheimer's disease."
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MEDICAL DISCLAIMER: All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness or nutrition regimen. The information contained in this online site and email is presented in summary form only and intended to provide broad consumer understanding and knowledge of dietary supplements. The information should not be considered complete and should not be used in place of a visit, call, consultation, or advice of your physician or other health care provider. We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions, or their treatment. Should you have any health care related questions, please call or see your physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read here. We strongly suggest you select a physician who is knowledgeable and supportive of the low-carbohydrate diet. Many of the physicians listed on this page have health clinics.
Drugs and Doctors May be the Third Leading Cause of Death in U.S.
Why Most Published Research Findings Are False.
Pharmaceutical firms are inventing diseases to sell more drugs.
Reference Books and Online Support Groups:
Good Calories, Bad Calories by Gary Taubes
This is a must-read book. Gary Taubes is an award-winning scientist who has specialized in exposing misleading, incorrect, or fraudulent science. His seven-year research in every science connected with the impact of nutrition on health shows us that almost everything we believe about the nature of a healthy diet is wrong. For decades we have been taught that fat is bad for us, carbohydrates are better, and that the key to a healthy weight is eating less and exercising more. Yet with more and more people acting on the advice, we have seen unprecedented epidemics of obesity and diabetes.
Taubes argues persuasively that the problem lies in refined carbohydrates (white flour, sugar, easily digested starches) via their dramatic effect on insulin -- the hormone that regulates fat accumulation -- and that the key to good health is the kind of calories we take in, not the number. There are good and bad calories. Taubes traces how the common assumption that carbohydrates are fattening was abandoned in the 1960s when fat and cholesterol were blamed for heart disease and then -- wrongly -- were seen as the causes of a host of other maladies, including cancer. He shows us how these unproven hypotheses were emphatically embraced by authorities in nutrition, public health, and clinical medicine in spite of how well-conceived clinical trials have consistently refuted them. He also documents the dietary trials of carbohydrate restriction which consistently show that the fewer carbohydrates we consume the leaner we will be.
With precise references to the most significant existing clinical studies, he convinces us that there is no compelling scientific evidence demonstrating that saturated fat and cholesterol cause heart disease; that salt causes high blood pressure; and that fiber is a necessary part of a healthy diet. Based on the evidence that does exist, he leads us to conclude that the only healthy way to lose weight and remain lean is to eat fewer carbohydrates or to change the type of carbohydrates we do eat and, for some of us, perhaps to eat virtually none at all.
TNT DIET - Targeted Nutrition Tactics
by Jeff Volek, Ph.D., RD and Adam Campbell, Men's Health Magazine
The explosive new plan to blast fat, build muscle and get healthy.
The TNT Diet is a great book for bodybuilders and everyone else who wants to preserve and build lean muscle while controlling body fat. This book is a must read for anyone on the low-carbohydrate diet.
Active Low-Carber Forums - Atkins & low-carbohydrate Diet Support Group
You can talk with others who have bowel diseases or Candida about their experiences. Registration is free but is required before you can post your own message or question. You can click above to visit and read posts by others. Look for the "Candida Yeast & IBS" topic link.
Life Without Bread: How a Low-Carbohydrate Diet Can Save Your Life
Life Without Bread is an important addition to the growing body of literature on the benefits and importance of low-carb diet. Written by Christian Allan, Ph.D., and Wolfgang Lutz, M.D., the book is based on Dr. Lutz's experience using carbohydrate restricted diets with thousands of patients for more than 40 years. It is based on extensive research in the medical and scientific literature and provides ample references. The book presents a unified theory of how high (and even moderate) levels of dietary carbohydrate cause or exacerbate various health problems and how carbohydrate restriction can help people to recover from those problems.
The book Life Without Bread by Christian Allan, Ph.D. and Wolfgang Lutz, M.D. has a chapter on gastrointestinal diseases. Don't be mislead by the title to believe the cure is the simple elimination of bread. Mr. Lutz's older book is out of print but has essentially the same information. It may even contain more detail than his new book above. Fortunately, Chapter VII: Gastro-Intestinal Tract of the older book can be read online.
Dr. Atkins' New Diet Revolution - Revised and Improved
The Atkins' New Diet Revolution is the best book for an initial dietary change and quick weight loss, reduced blood pressure, and reduced cholesterol. Look for the companion book for recipes. It has some very interesting case studies from the doctor's patients. It includes data from past civilizations proving the low-carbohydrate diet is the most healthy.
Robert C. Atkins, M.D. ISBN: 006001203X.
Dr. Atkins' Age-Defying Diet Revolution
This is Dr. Atkins newest book. The main topics are the cause, prevention, and cure for diabetes and heart disease which have become major health concerns in the United States and many other developed countries.
Robert C. Atkins, M.D. with Sheila Buff ISBN: 0312251890.
Dr. Atkins' Vita-Nutrient Solution: Nature's Answer To Drugs
This is the best book for determining the correct vitamin and mineral dosage for therapeutic (disease curing) effect, excessive dosage amounts, and normal recommendations. Dr. Atkins' Vita-Nutrient Solution discusses the vital function of vitamins and nutritional supplements and then provides a list of diseases and complaints that the supplements can help cure or alleviate.
Protein Power Lifeplan
This book by Dr. Michael and Dr. Mary Dan Eades has an excellent chapter on "Leaky Gut Syndrome" which describes the cause of bowel diseases and autoimmune diseases.
Why Stomach Acid is Good for You
This groundbreaking book unleashes a brilliant new plan for permanently curing heartburn by relieving the root cause of the problem -- low stomach acid. The fact is that heartburn is caused by too little stomach acid -- not too much, as many doctors profess. Book by Jonathan V. Wright and Lane Lenard.
The following sites have excellent information on a good diet for healing and health preservation.
The World's Most Popular Diet & Nutrition Message Board
Life Healing Ministries
Jerry S. from Augusta, Georgia writes, "Thank you for such a wonderful web site.... the nutrition pages opened my eyes to the truth - and saved my life!"
|Low-Carb Diet Plan Prevents Diabetes, Cancer, Alzheimer's, and Heart Disease.|
|Two Studies Validate the Low-Carbohydrate, High-Protein Diet.|
|Breaking Stalls and Plateaus on the Low-Carbohydrate Diet.||Eskimos Prove An All Meat Diet Provides Excellent Health.|
|Exposing the Myths, Dangers, and Lies About Organic Food.||Amino Acids - The Building Blocks of Life and Healing.|
|The Organic Farming Myths.||Anthropological Research Reveals Optimal Human Diet by H. Leon Abrams, Jr.|
|Dietary Fiber Theory. Scientific Proof Fiber in the Diet is Unhealthy.||Vegetarianism:
by H. Leon Abrams, Jr.
|The Myths of Vegetarianism.||The Case Against Milk by Sheila Buff.|
|Vegetarian Diet Deficiencies Are a Proven Fact.||Vitamin Deficiencies and Vitamin Toxicities.|
|Genetically Modified Corn Study Reveals Health Damage and Cover-up.||The Mediterranean Diet is a Big FAT Lie.|
Pregnancy, Adoption, Abortion, Infertility,
and Proper Diet During Pregnancy for a Healthy Baby
|Top Ten Exercise Health Myths About Running, Jogging, Biking, Marathons, and Triathlons|
|Top Ten Embryonic Stem Cell and Human Cloning Research Claims, Promises, Facts, Expectations, Exaggerations, Hype, and Myths|
|My personal vitamin, mineral, and supplement program by Kent R. Rieske|
|Top Ten Myths About Nutrition and Diet in the Bible|
|The Truth, Myths, and Lies About the Health and Diet of the "Long-Lived" People of Hunza, Pakistan, Hunza Bread, and Pie Recipes|
Truth About the Balanced Diet Theory and the
Four or Five Groups of the Food Guide Pyramid
|Study With Mice Shows the High-Fat, Low-Carbohydrate Diet Improves Alzheimer's Disease and Most Likely Will Prevent Alzheimer's Disease|
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