"A good high-
protein low-carbohydrate diet is a necessity if you hope to develop fat-free abs. Reduce your intake of sweets, starches and fatty junk foods. Keep your
protein levels high. Eat 30 to 50 grams of lean
protein every three hours. By reducing your caloric intake by 500 calories a day below maintenance level (the number of calories necessary to maintain your current bodyweight) and physically burning another 500 calories a day at the gym, you can lose up to two pounds of bodyfat a week.
"If you really want to speed up
fat loss to the max, follow a high-
protein, very low-carb diet. When you're losing fat, a high-
protein diet helps you to maintain as much muscle size as possible, and assists in the fat-burning process too. Do not eliminate all fat from your diet. A small amount of natural fat (from egg yolks, red meat and vegetable oils) helps the body to burn more fats. You need fat to burn bodyfat.
"To lose all stored bodyfat, you must eliminate almost all carbohydrates and starches from your diet. When striving for maximum definition, restrict carbs to one salad a day. If you eat a lot of carbs, your body will use them for energy instead of stored bodyfat, so results will come more slowly than you expected."
(MuscleMag International, May '97)
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"
protein is the most important element to the bodybuilder.
protein is for growth, maintenance and repair of muscle tissue...The bodybuilder needs...approximately 1 gram of
protein to each pound of body weight. Someone on a super-gain program will require even more
protein - at least 1 1/2 grams of
protein for every pound of body weight.
"The highest-quality proteins come from animal sources - eggs, fish, poultry, meat and dairy products. Much lower in value (because they are not as readily assimilated) are proteins of plant origin - beans, rice, corn, peas and nuts...Generally speaking, the bodybuilder will experience the fastest growth by choosing
protein from animal sources.
"You need a certain amount of carbohydrates to fuel your system so that it can utilize its available
protein to the greatest advantage.
"Fats too are essential to a good diet. Not only do they heat your body and lubricate your body parts, they also provide a necessary base for carrying vitamins A, D and E.
"One thing every bodybuilder (or individual concerned with the ultimate welfare of his body) ought to do is to cut super-refined foods and food products from his diet. Do yourself a favor: start eating foods that will give you quality and vitality. Replace all refined sugar with honey. Avoid cakes, pies, candies, french fries and packaged snacks. Satisfy your sweet tooth with fresh fruit.
"The secret of rapid weight gain is a high-
protein, high-calorie diet. Your body can effectively utilize only so much
protein at a time: 30 to 50 grams seems to be the maximum amount. Eating six small meals a day (instead of three large ones) is the ideal way to pace your
protein intake. Smaller amounts of food are handled more easily by the digestive system, and there is no danger of over-stretching the stomach."
(The Education of a Bodybuilder)
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