I’ve read this book multiple times over the past 5 years and have given it to many of my family members and close friends. With written permission from the author and after seeing my personal best results, here is what I have to share about the book.
This blog post covers the better than steroids diet plan in full detail in Chapter 8 calculating food amounts. The purpose of these diets are to lose weight, put on more muscle and get past plateaus. To make things simpler we created excel spreadsheet to customize the diet based upon your body composition for free download below.
One of the biggest “gems” I took away from this book is the idea of food timing. Hence the reason it’s right in the title. Meaning, what you eat is important but just as important to that, is when you eat. This is because different foods/fuels are metabolized differently by your body and depending upon the time of day and activities your up to, your body needs different things. Just by being aware of how the different foods affect our bodies and knowing what it needs when has allowed me to manage my health and weight much more in times when I’m less disciplined about my exercise and nutrition.
Based upon the author’s research you could have two identical people, eating identically and exercising identically. But if one were to time his meals properly and the other was to eat randomly these individuals would see drastically different results in term of muscle mass gains and fat loss.
The book states that your post workout meal is the most important meal and that with the right mix of nutrition and timing the effect on your body can be anabolic. Increasing the right hormones to facilitate muscle growth and recovery coupled with fat loss. That said, the rest of the diet encompasses a very thoughtful and well planned out meal structure day after day week after week with cheat days/ hours permissible once a week. The diet provides exact amounts of macro nutrition based upon body composition, different macro nutrition diet plans and hydration. (which can be download above.)
Post Workout Meal
There are 6 main ingredients to your post-workout meal all of which are listed below. The two biggest macronutrients components of the liquid meal are protein and carbs. The amount of each is based upon body weight and forced reps. A forced rep is an exercise that is completed with the help of a spotter for safety and requires a maximum level of excursions to be completed, boarding muscle failure.
- Fast acting Whey Protein – Calculated on Forced Reps
- Glutamine– 1-2 grams
- Branch Chain Amino Acids (BCAA) with additional l – leucine– 1-2 grams
- High Glycemic Carbohydrates -Sugar – maltodextrin and dextrose- based on forced reps
- Antioxidants – Vitamins C, and E, as well as Alpha Lipoic Acid (ALA)
- Insulin Mimicker (one of the following below)
- Chromium picolinate 400 mcg with a meal twice to three times daily
- Vanadyl Sulfate –10 mg twice a day (with meals) 7A forced rep is a rep that is completed with the help of a spotter.
- Vinegar –1 –2 Tbs. twice a day
- Cinnamon –add to everything while on a low carb diet
Weight in lbs/2.2
10 FORCED REPS OR FEWER:
PROTEIN – Wt in Kg x 0.3
CARBS – Wt in Kg x 0.2 ‘
IF YOUR TOTAL FORCED REPS PER WORKOUT IS BETWEEN 11 AND 20 FORCED REPS:
PROTEIN – Wt in Kg x 0.45
CARBS – Wt in Kg x 0.35
21 FORCED REPS OR MORE:
PROTEIN – Wt in Kg x 0.65
CARBS – Wt in Kg x 0.45
This post-workout meal turns your muscle from catabolic state to an anabolic state which is primarily due to insulin spike from the liquid food you are feeding your body and muscles. By taking an insulin mimicker and drink high glycemic carbohydrates nutrition is forced into the muscle. Ultimately this reduces recovery time and creates an environment for your muscles to grow, very similar to steroids.