The Muscle Diet By Jimmy Smith,MS,CSCS
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The Muscle Diet
By Jimmy Smith,MS,CSCS
http://www.jimmysmithtraining.comDisclaimer
You must get your physician’s approval before beginning any parts of
this exercise or nutrition program.
These recommendations are not medical guidelines, but are for educational purposes
only. You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only. If you are over 30, have high
blood pressure, high cholesterol, diabetes or heart issues, you must get a physical
examination by your physician before you can begin use of The Muscle Diet.
The information in this report is for educational purposes only and is not meant to replace
your physician’s advice. Jimmy Smith and JimmySmithTraining.com advise readers to
take full responsibility for their safety and know their limits. Understand that weight
training involves physical risk.
This exercise and training information is not meant to replace or act as a substitute for
any advice that you’ve received from your physician. Make sure that any and all exercise
equipment and facilities are maintained properly before using any equipment.It is highly advised that you consult a certified strength and conditioning specialist or
certified personal trainer before you begin any of these exercises. Know your own
limitations and do not train with heavy weights when you are alone or perform any
exercises if you are unsure of how to do them.
See your physician before starting any exercise or nutrition program. If you are on any
medication, please speak with your physician before using The Muscle Diet. If you
experience any lightheadedness, dizziness, or shortness of breath while exercising, stop
the movement and consult a physician.
Please discuss all nutritional information with your physician or a registered dietician or
clinical nutritionist. If your physician recommends that you do not use this product, please
return it for a full refund.The Muscle Diet I want to give you a quick and dirty profile of each of the three macronutrients since without a proper understanding of each, you really won’t understand our entire dieting system. I’m not going to get too technical or advanced, I’m just going to give it to you real. Here’s what each does, here’s why each is good, here’s why each is bad and here’s what to do with each. You can have too much information. You can get too confused by research study A that says this but research study B says that. Let’s keep the Muscle Diet to the point and effective, cool with you? Protein The “building blocks” of muscle. Protein found in chicken, fish, beef, milk and protein powders (rice, pea, casein, whey) provides amino acids which drive every function of the body. Important to us, the amino acids found in protein turn on a cellular process called protein synthesis. Protein is the only macronutrient that by itself can change our physical appearance. Most mistake protein for shakes and assume that they donʼt need them, incorrect. Protein shakes are a staple for athletes since whey has the most complete amino acid profile of any food available. So next time you go on the internet and hear someone that doesnʼt workout tell you that you donʼt need ashake, youʼll
know not to listen to them. Sure you can get your amino acids from the various other
sources that I mentioned above and I do favor whole food sources over shakes but what
most donʼt understand is that amino acids are limited when the profile isnʼt complete. Itʼs
called the rate limiting amino acid. People assume that all proteins are created equal
but they arenʼt. Hereʼs a list of a the essential and nonessential amino acids
Essential Nonessential
Isoleucine Alanine
Leucine Asparagine
Lysine Aspartic Acid
Methionine Cysteine
Phenylalanine Glutamic Acid
Threonine Glutamine
Tryptophan Glycine
Valine Proline
Serine
Tyrosine
Arginine
Histidine
The nonessential amino acids are the ones that our body can produce naturally. The
essential amino acids are needed through ingestion because our body canʼt produce
them on its own. Thatʼs why early settlers ate beans and rice. When they ate rice alone
and when they ate beans alone they didnʼt have enough energy. When they combinedthem in one meal they felt better. So just telling someone to forget the shake is a ignorant statement. Sure you want to spread out your meals with various different food sources but if you only relay on food you may be getting your essential amino acids but may be missing a amino acid here or there and that amino acid becomes the limit step to the various processes that your body needs. Bad Protein Often looked at as the holy grail of physique transformation, protein can actually have as negative of a impact on our body as too many carbohydrates. A combined result of magazines selling supplements and the general bodybuilding notion that more is better, people overconsume too much protein. Even on a muscle building diet, protein not used to repair and build muscle is turned into glucose(the simplest form of carbohydrates), thus being stored in the muscle like carbohydrates are and can actually increase fat gain. When weʼre trying to build muscle our calories are abundant and we donʼt need as much protein as we would when we diet. Since weʼre consuming a decent amount of carbohydrates weʼre able to eat less protein. Bodybuilders that take drugs do so for three reasons. 1. Drugs increases their anabolic hormones 2. Drugs increase their protein synthesis 3. Drugs increase the ability for the cells to store more nutrients The anabolic hormone increase further increases points 2 and 3. So not only are they eating a ton of carbohydrates that increase protein synthesis but they are also storing a
ton of the protein in their muscles. Theyʼll grow, anyone would. Weʼre natural so what do you think happens when we consume a ton of protein? We get fat. People consuming 300 grams of protein plus per day thinking that it is all going toward building muscle have another thing coming. If you converted all of that protein to new muscle tissue every day then youʼd be the size of a pro bodybuilder in a month. The body simply doesnʼt need or know how to use that much protein. So understand that we need a good amount of protein but we also need to realize that when our carbohydrates are high the protein doesnʼt have to be as high. Good Carbohydrates These simple sugars and starches provide the most efficient energy source for our body to use as fuel during weight training. The body responds when carbs are ingested by rising blood sugar and releasing the hormone insulin, which is a very powerful muscle building hormone but can also lead to rapid stomach fat accumulation. Muscle glycogen can lead to increased workout intensity as well as a better pump in the weight room, even when thereʼs a caloric deficit. Insulin lowers SHBG(sex hormone binding globulin), which is risen in the presence of low insulin. SHBG binds to testosterone and affects the amount of muscle that you can build and fat that you can burn. When SHBG is lowered, the chances of building muscle and burning fat are vastly improved. This is also where the bulk of our calories come from when weʼre trying to build muscle. Since insulin is anabolic, weʼll be in a powerful muscle building environment. Carbohydrates are also cheap so thatʼs why weʼll eat more of them.
Bad Carbohydrates This is really where the whole notion of being “carb sensitive” peaks my interest. Insulin is a storage hormone, we can store it as bodyfat pretty quickly and we only have a limited ability to storage glycogen (it depends on the individual and factors such as height, muscle mass, bodyfat level, ages and genetic makeup). So when you read about all of these guys that are “bulking” to gain weight, all they are really doing is storing nutrients. Well guess what happens after you reach your limit of glycogen storage, just like filling up a glass with too much water, you “spill over” and store that excessive glycogen as bodyfat. Thatʼs where “carbs are bad” comes from. Have too much of anything in life and you have issues with it. So our goal is to stay insulin sensitive the entire time. People make the mistake of only focusing on insulin sensitivity when they are trying to lose fat but as mentioned above when I discussed steroids, if we have a high amount of insulin sensitivity year round we make our job of building muscle easier. Weʼll discuss some supplements to help keep our insulin sensitivity high year round in the supplement section but just remember how important it is when we lay the diet out. Good Fats Healthy fats such as walnuts, olive oil, almonds, almonds butter, natural peanut butter, macadamia nuts, macadamia nut oil, and omega-3 fish oil are needed for the proper function of various bodily processes such as hormone production. Important to us is the fact that they are provide the most effective form of energy. Most people trying to build
muscle make the mistake of keeping fat too low. Itʼs only when we combine fat with
carbohydrates frequently during our diet that we get issues.
Bad Fats
The only thing that most bodybuilding nutritionists like myself agree with the general
public is that eating too many fats will lead to bodyfat. Sure that doesnʼt differentiate
between the fats mentioned above and junk like transfats but you get the point, I hope.
Eat too much fat and get fat. Sadly the bodybuilding community is on the kick that
raising fat intake in a diet will lead to a rapid spike in natural anabolic hormones. I donʼt
really believe in that as much. As a matter of fact research has shown that fat intake
above a certain level can actually decrease our anabolic hormones. Much of the early
research on fat effecting hormone production in a positive manner came from
individuals who were deficient of fat in their diet, thus their hormones were lower.
So if you arenʼt eating fat in your diet then you will see a rise in your anabolic hormones
but donʼt get on a diet thinking that your healthy fat intake will help you get super ripped
or jacked.Look at your fat intake as something healthy and something to help keep
yourfull and provide energy. Thatʼs it!
What Is Glycogen Storage?
Let me back up for a moment and describe glycogen storage and why itʼs so important
in the overall scheme of building muscle. Carbohydrates break down in the body toglycogen and insulin activates the process of storing glycogen, known as glycogenesis.
Generally speaking a average sized individual can store 350 grams or so of
carbohydrates in their muscle and about 100-150 in their liver. Itʼs muscle glycogen
thatʼs going to fuel our heavy training and give us the appearance of looking better
when weʼre training. Muscle glycogen and our ability to store it sends off various signals
and activates multiple pathways in our body that tells it to build muscle or get stronger
or release muscle wasting hormones such as cortisol. Itʼs important to understand this
because youʼll be able to see how a low carb day actually enhances muscle building
since it helps our high carb days to store more carbohydrates as fuel while also
keeping our fat gain low. Thatʼs the purpose of our whole calorie rotation approach for
muscle gain but weʼll get into that later.
Burning Fat With High Carbs And Gaining Muscle On Low Calories
Thatʼs the holy grail of physique training right? Well calorie cycling gives natural athletes
the best chance at reaching that goal. When we have days where weʼre depleting
glycogen and eating lower carbs, our insulin sensitivity will improve. Improved insulin
sensitivity allows us to lose bodyfat and also allows the carbohydrates on the higher
carbs days to be used for storage and muscle growth, not fat. Our body canʼt get used
to a constant calorie set point, thus having to continual ramp metabolism up to meet the
depends of consistent food intake.
Most people that desire growth never consider metabolism. I used to be the same way.
Words like metabolism or insulin sensitivity meant nothing to me when I wanted toincrease my size and strength but when I wanted to strip fat I was thinking about them
in my sleep. You see both of those words are critical for our muscle building progress.
Why?
We discussed the role of anabolic steroids earlier and how they help to provide the
optimal muscle building environment. We can do that to a certain degree, naturally, by
following The Muscle Dieting methods. Even though information is everywhere, itʼs still
lost on most in the bodybuilding world. Itʼs absolutely paramount that we understand the
need to maximize insulin sensitivity when weʼre trying to build muscle. Itʼs the only thing
that will allow us to gain more muscle while keeping fat gain to a minimum. To better
understand that, letʼs that a quick look at the hormones of muscle building and fat loss.
Hormones 101
Testosterone
Testosterone is listed first, but not because itʼs the most important hormone, but
because itʼs the most popular hormone. Even someone who has never been around
bodybuilding will know that testosterone equals muscle growth. It is the hormone that
builds muscle and without testosterone or with dipping levels, building muscle is hard.
The average individualʼs testosterone will begin to dip around 30 years, which is
accelerated in the presence of high insulin levels, but weʼll get to that later. Once our
test levels start to dip weʼll have vitamin and mineral deficiencies, such as lowered
anabolic amino acids, zinc and magnesium levels, as well as GI tract issues, which is
why irritable bowel syndrome is so prevalent today, and general feelings of depression,
low worth and anger. So we know that testosterone is the beginning and the end, but
what happens in the middle?First we have to focus on the opposing hormones of testosterone, which are cortisol and
estrogen. Sadly, we donʼt have control over our testosterone levels in the same way that
we do our cortisol, estrogen and insulin levels. Donʼt be afraid though, we can
manipulate our levels favorably and thatʼs the whole point of The Physique Formula
nutrition method.
Cortisol
Cortisol is…
• A hormone that is elevated in the presence of stress, which can be both external
and internal.
• A muscle wasting hormone that when high or when high at inappropriate times,
can pull amino acids from muscle for energy.
• Low grade adrenaline which drops and causes your body to realize the “flight or
fight” hormones, which wakes you up in the morning, gives you that second wind
around 3 pm and keeps you up late, if you arenʼt relaxing before bed.
Signs of high cortisol are…
• A fatter and stubborn low ab and glute area.
• The reason why most men and women lose sexual function and vitality earlier
than they should is because it drains DHEA, which is a secondary reserve
hormone that is used once testosterone dips.
• Inability to stay asleep or once youʼre up the inability to wake up quickly. This is
90% of Americans who have blurry eyes until they get their first cup of coffee.
• Hair loss.• Chronic overeating.
• An increased desire to consume coffee or caffeine.
• Inability to maintain muscle as you diet.
• Increased appetite for salty foods.
• Decreased desire to train and increased need for preworkout stimulants.
From that short list we can see that cortisol effects us in many ways, although they
arenʼt all bad. There are times during the day when having higher levels of cortisol
is actually beneficial. Those times being when you wake up and immediatelly post
workout since itʼs the natural flow of anabolic hormones. Weʼll look to drop those levels
with breakfast and our post training meal immediately but having high cortisol then is
natural. Itʼs chronically high-elevated levels of cortisol that are bad.
Cortisol causes us to lose muscle and add bodyfat when ……
• It rises due to a rapid spiking of blood sugar due to high sugar foods.
• It elevates because of a high acidic environment as a result of a lack alkaline foods
such as fruits and vegetables in our diet.
• It depletes your body of precious vitamins and minerals such as zinc (which
comes out when you sweat), magnesium, and essential B vitamins.
• It pulls amino acids, specifically the Branch Chain Amino Acid from muscle for energy
which in turn signals a catabolic or muscle wasting environment.
• You are taking stimulants like caffeine or ephedra for fat loss purposes.
EstrogenAs we can see, cortisol is ugly most of the time and we need to have a nutrition approach that keeps it under control, but what about estrogen? Most people here about cortisol but estrogen is like the red headed step child that no one wants, As most people are aware, estrogen is the main female hormone, but did you know that…. • Too much estrogen is often the case for people that add fat faster than muscle(as a result of a improper diet). Simply because as estrogen rises, testosterone is forced to dip, itʼs the relationship that must stay even in the body. Thus we have a harder time building muscle. This is a great measure of anyone who overeats to build muscle. Youʼll notice that their triceps tend to get this puffy look. So in most cases if you can focus on keeping your natural and environmental estrogen (increased by being around people who smoke, drinking excessive alcohol, heating foods in plastic etc, etc) low then you automatically raise your natural testosterone. • Aging increases the amount of estrogen in the body. Thereʼs nothing you can do about aging but you can fight to keep the estrogen low. • Estrogen is directly related to how much bodyfat you have thus making it hard for people to drop fat or build muscle. Every fat cell is an estrogen-producing machine that is attempting to turn testosterone to estrogen. This is why overweight men often have saggy chests. • Alcohol consumption can raise estrogen since the liver has a hard time detoxing alcohol. Not only does our cortisol rise at the same time, but we also get more emotional, hence “beer muscles” or “beer glasses”, which are both signals of too much estrogen.
• Plastic consumption, such as heating food in the microwave or drinking from
plastic bottles, can result in increased estrogen as well.
So aside from estrogen and cortisol both affecting testosterone, what else do they
have in common? The most striking common trait is that they both strive in a zinc-
deprived state, since zinc is a natural estrogen inhibitor. While itʼs a great idea to get it
from sources such as fruits or vegetables we also need to take zinc supplements.
Signs of high estrogen are…
• Increased rate of muscle loss while dieting.
• Increased rate of fat gain while eating large amounts of calories.
• Fat deposits under the pecs.
• Smooth and at times oily skin on the triceps.
• Decreased sexual function and vitality.
• Delayed recovery from training.
• Hair loss.
Itʼs important to see that both cortisol and estrogen are opposing hormones to
testosterone. If they are high, we wonʼt build muscle and we can kiss the idea of
keeping fat loss to a minimum goodbye More importantly we
can deal with them in the same way, but thatʼs getting ahead of ourselves.
SHBG
SHBG is often ignored, yet it is a very important hormonal factor when dealing withmuscle building. SHBG isnʼt a hormone per se, but itʼs like a lock that stops all anabolic hormones that it touches. SHBG, or sex hormone-binding globulin, has profound effects on the transport of anabolic hormones in the body. To sum it up, SHBG…. • Binds and limits the amount of free testosterone (which is what makes use of protein in our bodies) in the presence of low insulin levels, thus making it harder to maintain muscle on a fat loss diet. • Rises with age more than testosterone dips with age. • Is elevated with high estrogen levels of the body. SHBG is actually a protein and not a hormone, thus allowing us more control over it. It is so closely linked with insulin that if we control our insulin, then weʼll limit the amount of “locking” that SHBG does. Signs of high SHBG…. • Ever increasing muscle loss as you diet. • Inability to increase the visual muscle-fat ratio. So hereʼs the deal with SHBG. If you were to go and get your testosterone levels checked, you might be bumped. Youʼd see that you have a low total testosterone levels. So instead of getting angry, youʼd really need to see your free testosterone levels. You see your free testosterone levels indicate the amount of testosterone that is “free” and flowing in your bloodstream which can be used for anabolic processes. So SHBG is the key here. Sure weʼre not dieting so SHBG doesnʼt matter right?
Wrong!
We canʼt just keep eating carbohydrates and high amount of calories and not expect to
get fat. Natural SHBG isnʼt that powerful, we actually need to cause it to bind so we can
the effect of it unbinding the next few days. See my point? Thatʼs another advantage of
cycling carbohydrates but weʼll cover more of that later.
Insulin
Insulin is often referred to as the “mother” hormone since its action has an effect on
every other hormone in the body. Weʼve touched on the relationships between cortisol,
estrogen and testosterone, but insulin has either a direct or indirect impact on each of
those hormones, as well as SHBG. It is both a friend and a foe and is the hormone that
you must control.
Too much insulin is a bad thing because…
• It fills up available muscle cells thus leading to increased body fat and a decrease
ability to store muscle building nutrients.
• High insulin levels are related to various prevalent diseases in todayʼs society. • It
makes us sluggish and potentially causes depression.
Enough insulin is a great thing because…
• Itʼs impossible to breakdown muscle when insulin is present in the body.
• Proteins and carbohydrates are stored exactly where we want them.
• Our body has enough fuel to train hard.Not enough insulin is a bad thing because… • Our body responds by increasing cortisol and eating muscle tissue. • Muscle is more likely to be burned as a fuel source for activities. • Our free testosterone is more likely to get bound and made unavailable for building muscle. Now we can go on and on about each category, but most people are insulin resistant, which simply means that their muscle cells canʼt take any more insulin in and they have to make new fat cells.This is the main reason why the whole notion of “carbohydrate sensitivity” is b.s. You only lose sensitivity to nutrients if you overconsume them for too long. Most people become insulin resistant when they try to build muscle based on a few factors such as… • They consume a high trans or saturated fat diet. • They have a low fat diet. • They donʼt take enough omega-3 fatty acids. • They have too many consistent amounts of carbs in their diet. • They donʼt eat enough fruits or vegetables. • They are too stressed. • They donʼt sleep enough. • They donʼt train hard enough. • They eat too much sugar.
• They donʼt take in enough fiber.
Basically every single time you eat or put anything in your mouth you are injecting
yourself with insulin. Now I know some people will try to argue with you and tell you that
“protein shakes raise your insulin”. Really Sherlock? Everything that you put into your
mouth from fish oil to protein shakes to chicken breasts to spinach raises your insulin,
all to different degrees. Hereʼs what insulin does to the rest of our hormones.
• When our insulin is stable we also stabilize our cortisol, which doesnʼt eat up any
testosterone or muscle.
• When our insulin in stable and we consume enough minerals, fruits and
vegetables, we eliminate estrogen and our testosterone stays high.
• When we cycle or rotate our insulin “blasts”, we use SHBG to our advantage.
What Everything Means
Hereʼs the diet program that all of this science talk and my ramblings have led us to. A
calorie cycling diet. Popular online as a carbohydrate cycling diet, this diet take
advantages of the physique effects of each of the three macronutrient and rotates them
according to your goals. Itʼs because of the diet that I hate the term “carbohydratecycling” and feel that calorie cycling or calorie rotation describes it better since weʼre rotating each macronutrient. Why is this the best approach? I donʼt like the idea that one should just blinding follow a diet that is a cookie cutter approach that depends on basic physiology instead of the dieter. Food is the most anabolic thing that we can use (yes it works better than drugs) and each of the three macronutrients has a specific role is aiding in muscle growth. To completely ignore, remove or minimize one over the others in a diet is like going for a drive in your car without the engine, transmission or gas. Understanding the science behind each macronutrient allows you to shape your body in the way that you want. Letʼs go over the science behind the diet before we get into the formulas. It all starts with insulin (a result of carbohydrate ingestion) and if you remember from above I mentioned how insulin is anabolic and can help us build muscle and prevent muscle breakdown as well release more testosterone by lowering SHBG. Insulin also can lead to rapid stomach fat accumulation if not properly controlled. Carbohydrates also are protein sparing, they help spike protein synthesis and help muscle tissue pretty absorb protein. So that protein, unlike on a low carb, anabolic or ketogenic diet approach doesnʼt get used for energy but get used for the creation of new muscle tissue. So we donʼt need to eat as much protein when we take in carbohydrates. This is a mistake people make, too many carbohydrates and too much protein makes you fat, not too much carbohydrate. Iʼm not sure if itʼs a result of magazine advertising or just
the idea that “protein rules” but itʼs that reason why people get fat when they try to build
muscle. Protein, carbs and calories are all ramped up at the same time and they body
has nowhere to put it.
So when you hear “calorie cycling” you should understand that each nutrient gets
rotated so on days where carbohydrates are high, protein is moderate and fat is kept
low. One day will be a high carbohydrate day and another day will be a low
carbohydrate day but not always back to back like that.
Advantages of High And Low Carbohydrate Days
First letʼs look at the science behind a high carbohydrate day. As alluded to above,
carbohydrates are high and protein is moderate. Now why do we keep fats low? More
fat when combined with carbohydrates lead to less fat being used for energy and more
fat stored as bodyfat. So the protein we eat is being used to build muscle, the
carbohydrates we eat are being used for energy and recovery, our testosterone levels
are higher and we donʼt eat fat, weʼre more liklely to build muscle and lose bodyfat.
The insulin that our body produces stores those nutrients and increases the ability for
our body to store more glycogen so we can lift heavier and have more energy when
training when we diet. Sadly, once our glycogen stores are filled all that extra
carbohydrates and protein is going to be floating around to be stored as fat so thatʼs
why weʼll throw in a low carbohydrate day or two to allow our body to use that storedglycogen for energy, to keep fat gain low and prime our body for that next high
carbohydrate day.
On the low carbohydrate days, protein intake is raised because some of that protein will
be used for fuel and healthy fat will also increase to provide the more effective source of
energy as well as proper joint leverage so that we can still train heavy and weʼll be on a
lower total calorie day which will cause our elevated metabolism to help our cells absorb
muscle building properties and keep fat gain low. Carbohydrates are kept low so that we
have enough energy to train but low enough carbohydrates that our body has to deplete
muscle glycogen so that fat burning will be high and nutrient absorption will be high on
the high carb days.
Our end goal is met, insulin sensitivity is improved or maintained and our ability to store
nutrients, grow and get stronger continue to rise.
How To Set Up The Diet
Iʼll now walk you through exactly how I set up a fat loss diet for myself (youʼll see me as
an example) and my clients. Our goal is to build muscle so weʼll start with one to two
high carb days per week and the rest of the week is low to moderate carbohydrates
depending on your training day.
When all else fails remember the principles, lower protein and keep fat non-existent on
high carb days and raise protein and fat while keeping carbs to a minimum on low carbdays. Also you should aim to eat 5-6 meals per day so split up your daily totals by 5-7.
Divide your protein and carbohydrates evenly throughout the day and on your low to
medium days consume your carbohydrates when waking and post workout. Also on the
low to moderate carbohydrate days, consume your fat during your none carbohydrate
days. Keep in mind that I focus more on the amount of calories from each macronutrient
separately and not as a whole amount of calories.
Men Protein Carbohydrate Fat
High Carb Day 1-1.25 grams per 2-3 grams per pound as little as possible,
pound of bodyweight of bodyweight none added
Low-Moderate Day 1.25-1.5 grams per 0.5-1.5 grams per 0.15-0.35 grams per
pound of bodyweight pound of bodyweight pound of bodyweight
Women Protein Carbohydrate Fat
High Carb Day .75 grams per pound .9-1.0 grams per as little as possible,
of bodyweight pound of bodyweight none added
Low-Moderate Day .9-1.0 grams per .2-0.5 grams per .1-.2 grams per
pound of bodyweight pound of bodyweight pound of bodyweight
(The 4th column above is the low-moderate day for women, not sure why it only shows
up as men)
Now if we use the numbers above,on the low end of the numbers above, a 230 pound
male (me) would follow this planOn high carb days-230 grams of protein, 460 grams of carbohydrates, fat is
nonexsistent
On low carb days-287.5 grams of protein, 115 grams of carbohydrates, 34.5 grams of
carbohydrates
Now if we use the numbers above, again on the low end, for a 125 pound female
On high carb days- 93.75 grams of protein, 112.5 grams of carbohydrates, fat is
nonexsisent
On low carb days-112.5 grams of protein, 25 grams of carbohydrates, 12.5 grams of fat
Sample Diet Set-Up
So what does a typical high and low day look like for our two examples above? Before
we get into it, I should point out that when muscle building is the goal you should have
your high carb days on the days where you train the bodyparts that you want and/or the
bodyparts that are the biggest. I want to improve my legs so Iʼll have a high carb day
when I train legs. It also helps when you train a big bodypart like legs, since the glucose
will be taken up in the muscle better. Thatʼs the beauty of this type of diet, you can
tweak it as you go. If youʼre gaining too much fat you can recalculate your numbers and
lower your carbs. If you want to gain muscle faster you can add more high carbs day in.
The options are endless.
For carbohydrates on a high day Iʼll eat 65 grams per meal (460/7)For protein on a high day Iʼll eat 32 grams per meal (230/7) For fat on a high day Iʼll eat none For carbohydrates on a low day Iʼll eat 57.5 grams per meal (115/2) For protein on a low day Iʼll eat 41 grams per meal (287.5/7) For fat on a low day Iʼll eat 6.9 grams per meal (34.5/5) Hereʼs my high day meal Meal 1: 1 and 1/8 cup of oats (dry measured), 1 and 1/8 cup of egg whites (raw measured) Meal 2: 1 and 1/2 cup of brown rice, 3 and 3/4 ounces of chicken breast Meal 3: 1 and 1/2 cup of sweet potatoes, 3 and 1/4 ounces of eye of round steak Meal 4: Same as meal 2 Meal 5: 1 and 1/8 cup of oats, 3 oz top round steak Meal 6: 1 and 1/2 cup of sweet potatoes, 1 and 1/3 scoops of whey protein powder Meal 7: 1 and 1/8 cup of oats, 1 and 1/8 cup of egg whites Low Day Meal 1: 1 cup of oats, 1 and 1/2 cup of egg whites Meal 2: 5 fish oil caps, 5 ounces of chicken breast Meal 3: 10-12 almonds/walnuts, 1 and 3/4 scoop of whey protein Meal 4: 1 and 1/4 cups of brown rice, 4 ounces of top round steak
Meal 5: 1 teaspoon of flax or olive oil, 4 and 1/2 ounces of eye of round steak Meal 6:1 teaspoon of natural peanut or almond butter,1 and 3/4 scoop of whey protein Meal 7: 5 fish oil capsules, 1 and 1/2 cup of egg whites For our female example above her breakdown would look like For protein on a high day sheʼll eat 13.3 grams per meal (93/7) For carbohydrates on a high day sheʼll eat 16 grams per meal (112.5/7) For fat on a high day sheʼll eat none For carbohydrates on a low day sheʼll eat 25 grams per meal (25/1) For protein on a low day sheʼll eat 16 grams per meal (112.5/7) For fat on a low day sheʼll eat 3 grams per meal (12.5/6)-Went higher with the fat there High Day Meal 1 1/3 cup of oats, 3/4 cup of egg whites Meal 2 1/2 cup of brown rice,3/4 scoop of whey protein Meal 3 1/2 cup of sweet potatoes,2 ounces of eye of round steak Meal 4 1/2 cup of brown rice, 1 and 3/4 ounces top round steak Meal 5 1/3 cup of oats. 2 and 1/4 ounces of chicken breast Meal 6 1/3 cup of sweet potatoes, 2 and 1/4 ounces of chicken breast Meal 7 1/2 cup of brown rice, 3/4 scoops of whey protein
Low Day
Meal 1 3/4 cup of egg whites, 1/2 teaspoon of natural peanut butter
Meal 2 2 ounces and 1/4 ounces of chicken breast 1/2 teaspoon of olive or flax oil
Meal 3 1/2 cup of oats, 3/4 scoops of whey protein
Meal 4 2 ounces of eye of round streak, 6-7 almonds/walnuts
Meal 5 1 and 3/4 ounces of top round steak, 3 fish oil capsules
Meal 6 2 and 1/4 ounces of chicken breast, 3 fish oil capsules
Meal 7 3/4 scoops of whey protein 1/2 teaspoon of natural peanut butter
What I Just Did Here
The whole purpose of me writing this book is to HELP YOU. Iʼm not here to write a
science paper to convince you how smart I am. Of course, I hope youʼve come to trust
my knowledge this far but I need to be real. You donʼt nee to know about the Krebs
Cycle or any other advanced exercise science principle. Thatʼs not real and that helps
no one. I know 100ʼs of natural models and athletes and they canʼt tell you anything
other than “eat your fruits, vegetables, lean meats complex carbs and healthy fats”.
People build muscle and get lean without science. Itʼs not about the science. So I just
laid out a simple nutrition system that produces fantastic muscle building results once
you realize that you need to eat more to build more. So good luck! Just do it!
Jimmy Smith,MS,CSCS
http://www.jimmysmithtraining.comPhone Consultation Offer Iʼd like to offer you a free 15 minute phone consultation so that we can tweak this diet for your body. This is a very real $75 value as I charge that price for phone consultations. If interested, please email me at jimmy@jimmysmithtraining.com with the subject line “Phone Consult”
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