[CFD]

Sacred Nutrition Adventure

Larry Scott, the first IFBB Mr. Olympia, has said on hundreds of occasions

that putting on muscle mass is at least 80% nutrition. Actually, when Larry

said 80%, he just picked that figure out of the air to emphasize upon the

mindset of bodybuilders just how important the nutrition factor is when

combined with heavy iron workouts.

Note:

No amount of training can offset a poor nutritional lifestyle. You won’t

recover and adapt between workout sessions if you are eating too little of the

proper foods (or too much of the wrong ones).

To get anabolic steroid-quality growth with FOOD instead of drugs begins by

consuming sufficient quantities of (“low-water”) macronutrient unprocessed

super foods for the muscle mass building phase. This necessarily incomplete

list of ‘LIFE FORCE’ foods include:

PROTEINS

Fish –

Is the easiest meat to assimilate, and pound for pound it contains

more protein than any of the other listed meats.

White fish:

This is fish that is less than 2 percent fat, including cod, flounder,

haddock, pike, yellow perch, and sea bass.

Fat Fish:

This is fish that has 2-5 percent fat, including brook trout, mullet

and white perch.

Oily Fish:

This is fish that contains 5 percent

or more of Omega 3 fats, and includes herring,

lake trout, salmon, sardines, and tuna. Tuna is

an excellent source of protein, but be sure it is

water packed and sodium-free.

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Japanese-style sushi and sashimi

(raw fish), prepared by an experienced

chef are excellent and highly recommended protein sources.

Poultry –

Chicken (skinless breasts), Duck, Quail, Squab and Turkey

Meats –

Beef (flank steak), lamb and veal –

Trim off all fat and cook as rare as possible.

Obtain fresh, not precooked, pre-packaged or

canned.

Use alternative cooking methods such as

grilling, pan searing, micro waving and

smoking for fish, poultry and meats

Dairy Products –

Cream Cheese, Cottage Cheese, Milk, Butter Milk, Yogurt

(low fat), Various Cheeses ((Cheddar, Jack, Mozzarella, Parmesan, Swiss,

etc.), Egg Whites

CARBOHYDRATES

Desirable carbohydrates should come from breads and cereals; fruits, “high

water”

vegetables, plus fresh squeezed juices; and simple, unrefined sugars.

Here are some examples:

Oatmeal, Pasta, Pitas, Rice (Brown/long cooking), Stone Ground Whole

Grain Bread and Yams

Apples, Cantaloupes, Grapes (white and

dark), Grapefruit, Oranges, Pears, Plums and

Strawberries

Asparagus, Broccoli, Green Peppers,

Mushrooms, Spring Mix Salad, Tomatoes and

Fresh or Frozen Green Beans, Carrots, and Corn

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FATS

Friendly (Good) Fats include Unrefined/unprocessed Canola Oil, Flaxseed

Oil, Virgin Olive Oil (strong olive flavor), Peanut Butter (all natural), Raw Nuts,

Safflower Oil, Sesame Seed Oil (strong nutty flavor), Sour Cream (low fat)

and Wheat Germ Oil

______Junk-Food Cheat Strategy______

Extreme overfeeding requires eating prodigious amounts of Protein-Rich,

High-Calorie Foods-Plus Lots of (Certified Raw) Milk. A bodybuilder, who

really wants to put on some muscle size and gain strength, should adopt a

Junk-Food Cheat Strategy by avoiding certain foods and eating everything

else.

Avoid These Food Traps:

Stay

clear of the cardiac specials such as;

cheeseburgers, French fries, hot dogs,

pizza and sausage etc. Eliminate all white

sugar from the diet – use honey or raw

sugar instead and use it liberally. No more

white bread and rolls – use whole wheat or

corn bread only liberally spread with sweet butter. Do not eat candy but if you

crave a sweet, make it pure chocolate. Forget the oleo and use real butter

– generously. Eliminate fancy ‘one dessert to many’ pastries – pies, cakes,

cookies and doughnuts.

Eat These Foods:

Natural ice cream, chocolate

or banana pudding, natural brown rice pudding

or a dish of sliced bananas, dates figs with

honey; serve all of these with heavy cream.

All types of rich soups and stews; thick gravies,

all types of cereals, especially oatmeal (with

heavy cream, not milk or half-and-half), all pasta

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dishes, 2 quarts of milk a day, seedless raisins, dates, fresh figs, banana’s;

plenty of potatoes baked in their skins, with butter, yams and unsalted nuts.

Beverages:

Distilled or purified water, herb tea, bottled vegetable and fruit

juices from fresh sources. Drink fresh fruit juices preferable on a empty

stomach upon arising in the morning. Also drinking a high-glycemic simple

carb drink such as fresh squeezed orange juice (with some protein powder

mixed in) 30-40 minutes after a workout session spikes insulin levels which

in turn shunts glycogen and protein into workout depleted muscles.

Drinking fruit juices at any other time, except when consumed with solid food

meals, tends to cause insulin levels to sky rocket. As a result fat that normally

would be used for energy is shoved into the muscles by the insulin spike.

Work Break Snacks:

At break-times at work, drink

muscle shakes and/or eat protein bars. If you are low on

the dollar bills and can’t afford to buy commercial brand

muscle shakes and protein bars, here are some ‘broke till

payday’ optimum anabolic advantage recipes for each.

BONZAI MUSCLE SHAKE

This muscle shake will give you some extra calories and compared to the

ready-to-drink shakes it isn’t that expensive.

2 cups non-fat milk

2 raw eggs

½ cup heavy whipping cream

8 tbsp. powdered milk

2 tbsp. peanut butter

2 scoops ice cream

2 tbsp. 100% egg protein

1 banana

Mix ingredients in a blender at high speed for 20 seconds and drink entire

amount twice daily or more in addition to regular meals.

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SPARTAN MUSCLE SHAKE

Mix up 1 liter of Raw Goats Milk + 12 organic raw eggs + 2 large

tablespoons of raw honey (a banana is optional). Blend the ingredients

and store in the fridge.

Drink ½ to 1 glass full every 2-3 hours after

training up until you retire to bed. You can also drink this muscle shake

at two other preferred times during the day as well

This protein muscle shake come from the super nutrition kitchen of

Australian bodybuilder, Anthony Bova the creator of the. SPARTAN

HEALTH REGIMEN program which is a diet, training and lifestyle program

aimed at health and fitness fanatics

POOR MAN’S PROTEIN BAR

Here is a protein bar you can make at home. It’s quick, basic and loaded

with quality calories Ace Iron Man magazine professional photographer,

Mike Neveux once said a concoction almost identical to this, helped

transform him from a skinny runt to a formidable size. For about two

years, wherever he went the (protein bars) went along with lots of milk!

1 cup natural creamy peanut butter

1 cup dark raw uncooked honey

*1 cup protein powder

3 cups raw wheat germ

Mix the ingredients together in a bowl. Press the mixture into an oblong

dish or pan Tupperware is nice. Put it into the fridge, cut into squares.

* Any powder you prefer will be fine as long as it’s easily digested – and tasty!!