Tag: Food

Resources by Conor HeffernanNov 13, 20199:32 pm

Mike Mentzer, ‘Balancing Your Muscle-Building Diet’, HEAVY DUTY NUTRITION (1993), 9-11

The majority of bodybuilders I meet at my numerous exhibitions and seminars all over the country still seem to think that protein is needed in tremendous quantities to build muscle. The fact that muscle is only 22 percent protein suggests that our protein requirements are not nearly that high. And just because muscle is more than 70% water doesn’t mean we should begin drinking gallons and gallons of water a day to hasten the muscle growth process either.

What would happen if we were to drink such large quantities of water? We would go to the bathroom a lot to eliminate the excess water. In the case of consuming excess protein, however, we aren’t so lucky, since protein contains calories which turn to fat when consumed in excess. The point I am trying to make here is that our bodies possess specific needs for all the various nutrients each and every day. We don’t force more utilization of nutrients by taking mega- doses. Nutrients consumed beyond need are excreted, in part, and the rest is turned to fat.

MIKE MENTZER, ‘The Essential Nutrients’, HEAVY DUTY NUTRITION (1993), 11-14.

In order to maintain health and provide for optimal growth, our bodies require more than 40 different nutrients. These various nutrients can be found in the six primary food components: water, protein, carbohydrates, fats, vitamins and minerals.

WATER: Whether or not you believe live began in the sea, the fact remains that life exists in an inner sea within our body, two-thirds of which is water. All of life’s complex biochemical processes take place in a water medium, which accounts for the fluidity of our blood and lymph system. Water is our waste remover through urine and feces; it lubricates our joints, keeps our body temperature within a narrow range; and last but not of least importance to the bodybuilder, water is the primary constituent of muscle tissue.

Resources by Conor HeffernanAug 2, 201912:45 pm

Tony Sansone’s Weight Gain Diet

sansone

Born at the turn of the twentieth-century, Tony Sansone is perhaps one of the most famous physical culturists never to turn his hand to bodybuilding. Nevertheless his influence on bodybuilders and those seeking to get in shape was remarkable. Training under both Bernarr McFadden and Charles Atlas, Sansone developed one of the most sought after physiques in 1930s America.

He modelled, quite provocatively at times, wrote extensively on good nutrition and ran a series of gyms, which included a regular training spot for the legendary Steve Reeves. Shunning excessive bulk for definition and aesthetics, Sansone possessed a body that many men today would envy. Indeed, the renowned physical culture historian David Gentle once commented

If Sansone had been born in Greek antiquity, he would have been immortalized as a god.

With this in mind, today’s post looks at Sansone’s simple and effective way to build muscle mass while maintaining a relative level of leanness.

Nutrition by Conor HeffernanJun 19, 20196:24 am

Vince Gironda Weight-Gain Diet

The following extract comes from Vince Gironda’s 1984 Book: Unleashing the Wild Physique (available here). This book cannot be recommended highly enough, from VInce’s no nonsense take on steroids to his innovative training techniques. Today’s post comes from Vince’s advice on weight gain.

The real secret to gaining weight is food. The more you eat, the more you’ll gain. While eating three nutritionally balanced meals a day is good, it is even more beneficial to eat or more meals per day. Eat smaller meals – but more often – every three hours. If you can’t find the time to eat six meals a day, try eating three main meals with snacks between meals and before going to bed.

The cardinal rules of weight gaining are:

Never overeat at any one particular meal (this causes bloating and gas and may actually cause a weight loss)
And never allow yourself to get hungry

Nutrition by Conor HeffernanJun 17, 20196:24 am

Revisiting the Anabolic Diet

What if I told you about a diet that not only mimicked the effects of steroids but also allowed you to gorge on meats, eggs and cheese for days at a time before indulging in pizza and pancakes on the weekend? A diet that would help you get leaner, stronger and more muscular. A diet that seemingly had it all?

This isn’t the stuff of fairytale but some of ways that Dr. Mauro Di Pasquale’s Anabolic Diet has been advertised since it’s inception in the early 90s. A cyclical diet, Di Pasquale’s high fat approach came at a time when the majority of Bodybuilders, along with the American public, were stuck in a low-fat mindset.

Whilst the majority of gym goers nowadays are unaware of DiPasquale’s work, the Anabolic Diet was one of the seminal eating programmes of its time.

So in today’s post we’ll look at the history of the diet itself, what the diet entailed and just why it was so revolutionary.

Biographies by Conor HeffernanMay 27, 20194:20 pm

Eat like a Sandow!

How many times do you eat a day? Do you eat carbs after 3pm? Post-workout protein shake?

Such are the questions faced by the modern day strength enthusiast. Are we overthinking the way we eat? In a world faced with a growing obesity epidemic and continuous production of low quality foods the answer may appear no. If we dig deeper however we may begin to question why we stick to rigid diet tips by people supposedly in the know. Where should we turn for diet advice? The muscle mags are one place, yet one often has to traverse through forty pages of advertisements before stumbling upon anything remotely sane.

What about the strongmen of yore? What about Eugen Sandow? How did he eat and why?

Resources by Conor HeffernanMay 23, 201912:12 pm

Guest Post: The History and Significance of Meal Replacements in Fitness and Beyond

Everyone enjoys a delicious mouthful of food, but not everyone has the time to fully appreciate it. We are talking, of course, about bodybuilders, fitness enthusiasts, and people who follow strict diet plans in general. Not only that, but being able to cook food on a daily basis has become wishful thinking nowadays, as the fast-paced way of life makes it difficult to find the time to enjoy a hearty home-cooked meal.

You might think that this is a modern trend, but the reality is that people have been searching for a way to make nutrition more efficient for centuries. Concretely, there has always been a need and a desire to reduce the time it takes to prep a wholesome mealwithout skipping on the nutritious goodness. From unsavory high-energy fruit-and-meat blends all the way to today’s “healthy” meal replacements, the history of these foods and products is long and quite interesting. Let’s take a look at how it began, and where it has led us so far.

Resources by Conor HeffernanMar 13, 20193:20 pm

Guest Post: History of the Mediterranean Diet

The Mediterranean diet is a very healthy eating plan, which is primarily based on plant foods, olive oil, and lots of herbs instead of salt. Red meat is a no-no, and fish is a staple. Plus, red wine. Who could say no to that?

The idea behind this diet is limiting, but not eliminating fat consumption. It’s all about making smart choices and choosing monounsaturated over saturated fats. It’s a diet that many doctors recommend as a heart-healthy eatingplan. Research shows that it reduces the risk of heart disease, since it’s low in bad cholesterol.

But where did it all start?

Resources by Conor HeffernanFeb 20, 20194:13 pm

Guest Post: A Short History of Nutrition in Bodybuilding

If you’ve been in the fitness game for any amount of time, you know that optimizing your nutrition is half the job. Even more importantly if you’re a bodybuilder, your diet plan can make or break your physique no matter how much time you put in the gym, or how well you sleep. Eating whole foods coupled with quality supplements such as protein and amino acidsin general can present a winning combination that will help you build muscle and lose fat. But is it really that simple?

Nutrition by Conor HeffernanFeb 1, 20194:13 pm

Paul Thomas, Big Biceps Bounce Recipe (1960s)

Big Biceps Bounce is a new desert sensation for the protein-conscious bodybuilder with a “sweet tooth.” One serving of this luscious custard all not only highlight the finest meal, but will also provide you with 6 grams of protein – for only 14¢! Milkly rich and low in calories, you’ll want two or three helpings of this muscle-building custard that tastes better than the best ice cream!