Macrobolic nutrition

MACROBOLIC NUTRITION PRIMING YOUR BODY TO BUILD MUSCLE & BURN FAT.

Introduction You’re a Bodybuilder, So Eat Like One!, 1
1. Understanding Macrobolic Nutrition, 3
2. Carbohydrates—Don’t Count Them Out, 12
3. Protein—Choosing the Right Building Blocks, 28
4. Fat—It Is Essential!, 61
5. Water—The Nutritional Paradox, 68
6. Macrobolic Meals to Muscle Mass, 71
7. Guide to Estimating Caloric Requirements, 83
8. The Important Role of Micronutrients, 92
9. Enhancing the Macrobolic Nutrition Effect, 119
10. Macrobolic Meals, 150
Conclusion Progress Is the Great Motivator, 175
Appendix A Macrobolic Caloric Requirements Tables, 176
Appendix B Macrobolic Food Guide Pyramids, 189
Appendix C Macrobolic Exchange Lists, 191
References, 195
Index, 207
About the Authors, 214

THERE ARE MANY PEOPLE I WOULD LIKE TO THANK for their help, support,
and friendship, but to name them all would take pages. I have been extremely
fortunate to have so many special people in my life.
I want to give a special thanks to my mom, dad, sisters, brother, and my
wife, Linda, for all of their continued support and for always allowing me to
pursue my ambitions and dreams.
I want to thank all of the athletes I work with, particularly those mentioned
in this book.Working with and knowing each of you is an honor and
a pleasure. Each one of you is a champion. I especially want to thank Dave
Hawk for our friendship and Kurt Angle, a great athlete and role model, and
an even greater human being.
I am fortunate to be able to work in an industry I truly love. So, along with
the people I just mentioned, I want to thank all the people I work with at
MHP and all those I work with on a regular basis in the nutrition industry
who have given me so much support and so many opportunities.You know
who you are and I want to say . . .Thank you! Without your support, I would
not be able to continually pursue my passion to research and develop new
products and educate myself and others on better ways to improve health and
performance.
—Gerard Dente
v
Photo by Irvin J. Gelb.
I HAVE DEDICATED MOST OF MY LIFE to finding ways to increase muscle mass
and improve physical performance. It started with my own personal quest to
excel in high school football and then as a national-level competitive bodybuilder.
I was fortunate enough to have fairly good genetics for building muscle.
However, I knew that in order to compete at the top-level ranks against
people with equal or better genetics, I had to compensate through a superior
training and nutrition program. I know the extra knowledge of nutrition I
gathered and applied toward my program helped me excel further than either
I or anyone else had expected. During the time I was competing, I was able to
maintain an off-season body weight of 285 to 295 pounds at only 10 percent
body fat and a competition weight of 250 pounds at 4 to 5 percent body fat.
This was back in 1995, an era when competing at 250 pounds was way above
the norm.
For most bodybuilders, the goal is usually to win in competition, but the
real motivation is to achieve the kind of personal progress that involves continually
taking your body to the next level. That is what is so great about
weightlifting and bodybuilding. If your focus is on your body and your external
goals—the complete concept of what you want to achieve—bodybuilding
can be very fulfilling and rewarding.
My personal quest to build my physique to its maximum potential through
proper training and nutrition led me to an exploration of the research and
development of sports-enhancing supplementation. Because I relied on nutrition
to gain a competitive advantage over my competition and to help me
reach my full genetic potential, I dedicated a lot of time to researching nutrition
and supplementation and their effects on muscle building and performance.
As I learned more, I realized that there was a lot of room for improvement
and advancement in the sports supplements being offered to athletes, and this
vii
ultimately led to the creation of Maximum Human Performance, Inc., in 1997.
MHP’s company mission is to provide athletes with the latest advancements in
sports supplementation.
In addition to deriving inspiration from making progress and improvements
in my own physique, I am inspired by public speaking and by helping
others to achieve their fitness goals. I have given many lectures and seminars on
training and nutrition over the years. Also, when you are a bodybuilder, your
body serves as your uniform and it’s obvious that you work out.You become
a target for questions; so, no matter where you are, someone is almost sure to
ask you a question about training, diet, or supplementation. I must have fielded
tens of thousands of questions over the years.
It became obvious to me, by the number and kinds of questions that most
people ask, that they are completely uninformed about nutrition, and it is
disheartening to see how frustrated, confused, and misled they consequently
become. I’ve seen too many people working hard at the gym and not getting
results. I’ve answered questions like “How do I get big?” “What should I eat?”
and “What supplements should I take?” too many times. It is for this reason that
I felt compelled to write Macrobolic Nutrition.
If you’ve ever asked or wondered about any of these questions . . . if you
train hard and are unhappy with the results you’ve gotten, this book is for you!
The answers and results lie within Macrobolic Nutrition’s 45/35/20 lean-mass
equation.
I don’t proclaim to be a “diet guru,” nor am I going to try to take credit
for any great diet revolution. In Macrobolic Nutrition, I present scientific truths
about nutrition in a simple, logical fashion. This book will help you understand
the enormous impact food has on your body. Macrobolic Nutrition can be
applied to anyone who is working out and who wants to build muscle and
burn body fat.Those of you who are hardcore will see that Macrobolic Nutrition
is the only way to make serious gains in “lean mass” and reach your full
genetic potential. Macrobolic Nutrition is not a quick fix: it is a long-term permanent
solution! There are other diets and nutrition programs that may help
you lose body fat, but these diets typically compromise your ability to pack on
muscle. Macrobolic Nutrition will turn your body into an efficient musclebuilding,
fat-burning machine! I am confident that Macrobolic Nutrition will
work for you as it has for me and for many others.
—Gerard Dente
viii Macrobolic Nutrition

WHEN GERARD DENTE APPROACHED ME to help write this book, I was skeptical.
I understood that there was something missing within this industry, and
basic nutrition was it. Gerard and I are on the same page when talking nutrition,
but I was just a little concerned that we would be trying to appeal to the
masses and not deliver the facts we know actually work. I soon found out that
Gerard had in mind exactly what I felt was needed to guarantee bodybuilding
success.
My background is in pharmacy and biochemistry, so naturally, the hormonal
environment created in the body by foods and supplements was a vital
interest of mine. For a few years, I worked with one of the largest compounding
pharmacies in the country. I was exposed to hormonal replacement therapy
practiced by some of the top physicians in the world during that time.The
missing link for most patients was addressing their nutritional protocol. This
slight oversight actually decreased the effectiveness of their therapy. As time
went on,my love for bodybuilding and interest in nutrition drove me to open
a health food store in 1995.The business grew and satisfied my desire to help
educate people on the correct usage of vitamins, sports supplements, and herbs.
Finally, I became a partner in a large fitness center and moved the entire health
food store into the facility in 2003. I now had the ultimate approach for serving
the bodybuilding community: a large state-of-the-art fitness center complete
with all the cutting-edge supplements to enhance performance. I also
began competing on the state level in the NPC as an open middleweight-class
bodybuilder. My conditioning at contest time and my ability to stay ripped
year-round drew a lot of attention from fellow competitors and patrons of our
gym. Constantly barraged with questions, I felt it necessary to put it all in writing
so the explanation would be easily followed.
I met Gerard quite some time ago, through my work with different physicians.
One of his close friends was a client of the pharmacy where I worked,
and I was very familiar with Gerard’s lengthy list of bodybuilding accomplishments.
Aware of each other, we finally met by chance at a New Jersey NPC
bodybuilding competition. Gerard was there to launch a new supplement.We
immediately struck up a conversation, and much to my surprise, he was very
knowledgeable.My background in pharmacy and biochemistry intrigued him,
and a friendship was formed instantly. I was very impressed with the fact that
Gerard had a level of nutritional knowledge few bodybuilders could hope to
possess. Coupled with his freaky genetics and 250-pound competition weight,
this insightful look into nutrition turned him into an all-out superfreak!
Preface ix
Not long after our chance meeting, Gerard asked me to assist with the
production of some new supplements to propel his company to the top of the
industry. I agreed, and over the next few years TRAC, T-BOMB, TakeOFF,
and their latest creation “The Up Your MASS” line were born. My background
in pharmacy and drug-delivery systems proved to be invaluable for the
invention of the enteric-coated delivery system of T-BOMB, which quickly
became the number-one-selling prohormone in the country.
Now our chance meeting has evolved into my coauthoring Macrobolic
Nutrition. I strongly encourage any and all athletes who are serious about lean
muscle growth to try the Macrobolic Nutrition food plan.We address everything
from protein, carbohydrates, and fats to the effects these macronutrients
have on the hormones in the body. This book will be the most valuable tool
in your muscle-building arsenal—just as important as the weights you lift and
the recovery time you require. Macrobolic Nutrition will put you at the top of
the food chain for the maximal results from your training efforts.
—Kevin J. Hopkins
x Macrobolic Nutrition
INTRODUCTION
YOU’RE DEDICATED AND COMMITTED to building an impressive, sculptured,
muscular physique.You train four, five, or maybe even six times per week and
stick to a strict diet to achieve the same look as those impressive professional
bodybuilders you see in the magazines. Some of you may have been working
hard at it for years, while some of you may be just getting started. For those of
you who have been working at it for years, I say,“I’m sorry that you have been
so dedicated and worked so hard, and still haven’t figured out why you’re not
making serious gains and continual progress.” For those of you just starting out,
I say, “Congratulations—you are about to save yourself from years of hard
work, trial and error, and frustration and misery.” So, what is the secret of top
bodybuilders? What do they know that you don’t know? Why does the modernday
bodybuilder keep getting bigger and bigger and freaky ripped?
Come on; take a guess. I’ll give you some clues. It’s not their training, and
it’s something you consume every day. If you didn’t figure it out, I’m going to
tell you: FOOD! Yes, something as simple as food makes the whole difference.
The foods you eat can have a tremendous impact on building a lean,muscular
physique—even greater than your training.We all train hard yet we all can’t
achieve the degree of hard muscularity we desire.And don’t blame your genetics,
because unless you fuel your body with the proper nutrition, you will never
reach your full genetic potential. Granted,we can’t all be Mr.Olympia, but we
can certainly improve our physiques. I’m not talking about little changes. I’m
talking about changing your biochemistry and priming your body to become
a muscle-building/fat-burning machine.Your body will efficiently build muscle
and burn off body fat twenty-four hours a day, seven days a week, and 365
days a year.Your muscle mass will continue to increase, your body fat will go
down to your desired level, and your strength and energy will go through the
roof.All of these changes will occur simply by changing the way you eat. Oh,
1
I almost forgot to mention, you won’t be doing cardio anymore! (You’ll have
to keep reading to find out how to get ripped without cardio.)
No doubt you’ve tried all kinds of diets and none of them worked—that’s
my point! Macrobolic Nutrition isn’t like any other diet. Macrobolic Nutrition
was designed for the hardcore, serious bodybuilder/athlete aiming to pack on
lean muscle mass, increase strength, and improve performance.The nutritional
requirements of bodybuilders and athletes far exceed those of the average person,
because the physical demands a bodybuilder places on his or her body
greatly increase the need for nutrition to help the body build and repair itself.
When you add the goal of building huge amounts of muscle while decreasing
body fat into the mix, it’s easy to see why most people never reach their full
growth potential.
The purpose of this book is to give you an understanding of food’s impact
on the many biochemical processes in the body that influence muscle growth
and fat burning.The science behind Macrobolic Nutrition is very advanced,
but I have simplified it to make it easier to understand, and most important,
so that you can apply it to achieving your goal to pack on lean mass.You may
feel the information is too detailed or scientific at times, but keep reading and
it will all come together. Up until now, how to get big and “shredded” has
remained a mystery to you. Macrobolic Nutrition is like a good mystery novel.
You will pick up key pieces of information,“clues,” throughout the book on
how to get massive and ripped, and by its conclusion, you will have finally figured
out the mystery of how to pack on lean mass!
Here are some highlights of what you are about to learn: First and foremost,
not all calories are created equal. Macrobolic Nutrition teaches you how to
choose the right sources of carbohydrates, proteins, and fats. Macrobolic Nutrition’s
45/35/20 lean-mass equation shows you how to eat these sources in the
proper ratio of macronutrients so they are optimized for your ability to build
muscle, burn fat, and increase performance.You’ll also learn about the importance
of water, vitamins, and minerals.
Macrobolic Nutrition’s “Guide to Estimating Calories” will help you calculate
the exact amount of carbohydrates, proteins, and fats that you need
to achieve your goals. This book even provides a Macrobolic meal menu, so
you can eat a variety of delicious foods and make Macrobolic Nutrition an
enjoyable and easy-to-follow program. If you want to be at your best and
make continual gains in your bodybuilding efforts, Macrobolic Nutrition will
get you there.
2 Macrobolic Nutrition
CHAPTER 1
EVER WONDER WHY ALL OF THE BIGGEST and most ripped guys in the gym
are on the weight room floor moving heavy steel, while all of the overweight
or skinny guys are on the cardio machines?
How would you like to be able to pack on muscle and lose body fat without
ever having to do cardio again? Yes, you read it right. Pack on muscle and
lose body fat without ever doing cardio! You are about to learn how the top
bodybuilders in the world pack on muscle and stay hard year-round, without
cardio and without starving themselves. It all comes down to food, and what
professional bodybuilders call Macrobolic Nutrition’s lean-mass equation.
Macrobolic Nutrition heralds a new era in bodybuilding and performance
enhancement.This nutrition program is designed to create the ideal metabolic
and hormonal environment for incredible gains in muscle size, strength, and
endurance, while burning fat quickly and efficiently. In fact, your body will
become so metabolically efficient, you won’t have to do cardio to burn body
fat.You won’t have to starve yourself either.You’ll be eating more food than
you could imagine every two and a half to three hours. But before I get into
the specifics and science of Macrobolic Nutrition’s lean-mass equation, let’s
clear the air right now about the biggest mistake amateur bodybuilders make
in their quest for rock-hard mass—low-carb diets.The huge amount of media
attention on low-carb diets may have led you to believe that was how to get a
lean,muscular physique. Unfortunately, you probably found out the hard way
that a low-carb diet isn’t giving you the results you want. Rather than becoming
big and hard with dense, full muscles, you feel small, flat, and weak! If you
don’t believe me, keep reading, because science doesn’t lie. Not only does
science prove it, the impressive mass achieved by the world’s top bodybuilders
proves it as well.
3
MACROBOLIC NUTRITION’S 45/35/20
LEAN-MASS EQUATION
The 45/35/20 lean-mass equation is the foundation of Macrobolic Nutrition.
This will be the equation for your success in achieving your muscle-building
and performance goals. 45/35/20 represents the ratio of carbohydrates, proteins,
and fats you need to consume in your diet. I didn’t pick these numbers
randomly.They are based on proven science and my own personal experience
of what your body needs to stimulate muscle growth, burn fat, and support
recovery. If you are putting your body through rigorous workouts to build
muscle and burn body fat, you better be taking in the proper nutrition. Otherwise,
all your training efforts are going to be for naught, and you’ll never
make the gains you’re looking for.The reason why most people never reach
their full growth potential is not because of their lack of training, but because
of their lack of nutrition.
Macrobolic Nutrition heralds a new era in performance enhancement
with its design to create the ideal metabolic and hormonal environment for increased
muscle size, strength, and endurance, while reducing body fat. Macrobolic’s
fundamental principle that “all calories are not created equal” is sure to
raise controversy.Many other diets are based on the simple premise that caloric
intake minus caloric expenditure determines weight gain or weight loss.This
is true to an extent, but it is oversimplified when your goal is to improve body
composition by adding lean mass and decreasing body fat. I am not disputing
that every gram of protein yields four calories, every gram of carbohydrate
Testimonial
“Early in my bodybuilding career, I made
the mistake of going on a low-carb diet the
last twelve weeks before a show. I always
ended up losing a ton of muscle mass and
always showed up looking flat, small, and
smooth. Macrobolic Nutrition has made all
the difference in the world. Now, instead
of losing mass pre-contest, I actually grow
right into the show. This allows me to hit
the stage looking hard, dense, and full.”
—Chris “Big Guns” Bennett,
NPC Top National Bodybuilder
4 Macrobolic Nutrition
Photo by Reg Bradford.
yields four calories, and every gram of fat yields nine calories. However, these
oversimplified diet programs, written by so-called “diet experts,” recommend
that you consume less food (calories) than you burn (expend) if you want to
lose weight, and more calories than you expend if you want to gain weight.
Wow—isn’t that brilliant?! How many years of school did they have to go
through to come up with such an earth-shattering revelation?
Well, it’s not that simple. Whether you are trying to gain weight or lose
weight, these primitive diet plans will lead anyone to fail in obtaining his or her
goals, especially bodybuilders and athletes. If your goal is to gain weight, you’ll
gain weight all right, but it will be all fat! I know you’re not busting your ass
in the gym lifting the heavy iron to put on fat.When a bodybuilder says he
wants to get big, he’s talking about packing on rock-hard slabs of muscle, not
about becoming a “big fatty.”Conversely, if you follow this kind of diet plan for
weight loss, half of the weight you lose in the first month will be fat, but the
other half will be hard-earned lean muscle. After the first month or so, your
metabolism will slow down so much and you’ll be eating so little that most
additional weight loss will be muscle.All that hard work you put in at the gym
trying to build muscle will be wasted. Eventually, you’ll be left with a thin, soft,
mushy body—what I call a “thin fat” body.Worse yet, you’ll get so disgusted
with these diminished results that you’ll start eating poorly again out of frustration,
and will blow up into a “big fatty.”
I’m not trying to sound obnoxious, but these diets, which so many people
Testimonial
“When I turned pro in 1997, I competed at a body
weight of only 211 pounds. I knew that in order
to compete as a pro, I needed to be much bigger.
I went to Venice, California, to find out what
the secret was on how these guys were getting
so huge. Believe it or not, I found out all the top
pros were following the same basic principles
of Macrobolic Nutrition. Making these simple
changes is all it took and now I compete at over
230 pounds. And the only thing I changed was
my diet.”
—Mike Morris, IFBB Professional Bodybuilder
Understanding Macrobolic Nutrition 5
Photo by Garry Bartlett.
follow, set them up for failure. And it annoys me to see people bust their asses
in the gym, while they follow these diets, only to be disappointed.
I can’t take full credit for many of the key scientific approaches used to
develop Macrobolic Nutrition. I must commend both Dr. Robert Atkins and
Dr. Barry Sears for paving the way and opening the eyes of the medical community
and dieticians, who are often blind to new science. I’m sure most of
you are familiar with Dr.Atkins’s high-protein/very low-carb “Atkins diet” and
Barry Sears’s “Zone diet.” Both of these diets have considerable scientific merit
and have been effectively used for weight reduction by millions of people. But
what effect do they have on muscle mass and performance?
The fundamental theory behind the Atkins diet involves ingesting calories
primarily from fat and protein.Your body resorts to using stored body fat as an
energy source when carbohydrates are restricted from the diet. This process is
known as ketosis. However, your body may switch to protein as another source
of energy, instead of entering ketosis.When this happens, the liver converts protein
into blood sugar via a process called gluconeogenesis.This is where the controversy
for athletes begins to arise. How will your body discriminate between
the protein in muscle or the body fat stored around it? While there is no doubt
that the Atkins diet leads to weight loss in inactive people, it can lead to disaster
for bodybuilders and athletes. A no-carbohydrate diet such as the Atkins diet
leads to low energy levels and hinders performance. It also will lead to loss of
muscle and ineffective recovery from exercise. Studies performed by the U.S.
Olympic Committee have shown that an intake of anything less than 42 percent
carbohydrates will hinder performance and energy. Carbohydrates are stored in
the muscle as glycogen. Glycogen is what muscle uses for energy. In the absence
of carbohydrates, precious protein is converted to glycogen instead of being utilized
as a building block for muscle growth.This is the last thing a bodybuilder
wants to have happen.To make matters even worse, gluconeogenesis, the process
for converting protein to glycogen, is not nearly as efficient as the process of converting
carbohydrates to glycogen, so less glycogen will be present in the muscle
if carbohydrates are not available. Plus, glycogen makes muscles look full and
hard, so a low carbohydrate intake is going to result in flat, soft-looking muscles.
The bottom line is that your nutritional requirements are different from
your mom’s, so get off her diet.A no-carb diet will hinder your ability to pack
on muscle, and will leave you feeling weak and looking flat and small.You bust
your ass in the gym to look good, so why waste your efforts by eating the
wrong foods? Your body needs the right nutrition to get big and ripped!
Barry Sears’s Zone diet is a little closer to the mark. Sears’s approach closely
examines blood sugar stabilization and insulin levels, much the way that
Macrobolic Nutrition does. In the Zone diet, 40 percent of your calories come
6 Macrobolic Nutrition
from carbohydrates, 30 percent from fat, and 30 percent from protein. Sears’s
ratios are fine for a nonathlete and close to ideal for a regular athlete, but the
30 percent fat proportion tends to compromise the quality of the calories consumed.
In order to eat that amount of fat, I feel you will inevitably raise your
intake of saturated fat. Macrobolic Nutrition puts more emphasis on the quality
of the calories you eat.When it comes to outrageous muscle growth, the
Zone just does not pack the punch you need to pack on the mass. It proves
effective for endurance athletes, but falls short in protein demands for bodybuilders
and strength athletes—for them, too little protein will hinder performance,
recovery, and muscle growth. Macrobolic’s shift in caloric ratios is
just what your body needs to keep it in an anabolic state, the state in which
new muscle is built.
Success with Macrobolic Nutrition relies not only on using the 45/35/20
lean-mass equation for your diet, but also in selecting the right sources and
combinations of macronutrients (carbohydrates, protein, and fats) to maximize
lean mass, strength, and overall performance.Macrobolic Nutrition’s key points
include optimizing and regulating hormones, meal frequency, the thermogenic
effect of food, and its net effect on metabolic efficiency. These scientifically
advanced concepts will be discussed in easy-to-understand detail so you can
apply them to your training program.
Because every athlete is at a different level of conditioning, Macrobolic
Nutrition outlines three different formulas for calculating your total Macrobolic
caloric needs. (See Chapter 7.) Use these formulas to calculate your own
Understanding Macrobolic Nutrition 7
About Glycogen
Glycogen is a long chain, or polymer, of glucose molecules that is
stored in the brain and liver, but mostly in muscle. Our bodies store carbohydrates
as glycogen to be used for energy and to stabilize blood
sugar during activity. As a rule of thumb, our bodies will store about
60 grams of carbohydrates in the liver and about 300 grams in the muscle,
all of this as glycogen. Of course, the bigger you are and the more
muscle you have, the more glycogen you can store. This is another
benefit of having more muscle tissue than body fat. This is one of
the reasons why a 250-pound athlete requires more carbohydrates
and calories than a 160-pound athlete. Muscle glycogen is important
to support your energy demands during workouts and to prevent the
catabolic process gluconeogenesis.
calorie requirements based on your current condition and goal.A Macrobolic
caloric requirements table for each goal is included in Appendix A to make following
the program even easier.These tables give the amount of carbohydrates,
proteins, fats, and total calories athletes should consume depending on their
level of conditioning. You will be able to customize a Macrobolic Nutrition
diet specifically for you, taking into account your current body weight and
body composition, occupation, lifestyle, workout regimen, and most important,
your goal!
GOALS
 Gain Lean Muscle/Lose Body Fat
 Gain Lean Muscle/Maintain Current Body Fat
 Gain Lean Muscle/Gain Body Fat
The key to any long-term nutrition program is consistency, but don’t worry
about this being a boring diet. Chapter 10 presents some really tasty Macrobolic
meals for you. From quick meals to exotic specialty meals, they are all delicious
and they are all Macrobolic! The longer you follow Macrobolic Nutrition, the
bigger, leaner, stronger, and healthier you will become.You won’t want to stop,
once you see the changes and incredible results.That is why Macrobolic Nutrition
is called the long-term, permanent solution.
8 Macrobolic Nutrition
Testimonial
“I’m known by Strongman competitors
as an overachiever. I am not the
most gifted athlete, so I have to rely on
a superior training and nutrition regimen
to compensate. My training sessions
are so intense that I burn through
training partners every few months.
Macrobolic Nutrition fuels my body
with the nutrients I need for muscle
growth, strength, and recovery.”
—Steve Kirit, USA Strongman Champion
Photo by Frank DeJianne. in 2002 and 2003
A DIET FOR BODYBUILDERS AND POWER ATHLETES:
BUILD MUSCLE, BURN FAT, AND INCREASE
STRENGTH AND PERFORMANCE
The primary goal of every bodybuilder and athlete is to reach his or her full
genetic potential.This can be achieved only through proper diet and training.
Diet is even more critical than training, because diet influences your training
capacity. A compromised diet means compromised training, and ultimately
compromised “poor” results. If you want to be the best at your sport, you need
to eat for your sport. Macrobolic Nutrition is the bodybuilder’s and power athlete’s
diet; it is designed to fuel muscles with the necessary nutrients to supply
energy for heavy weight training, increased muscle building, and optimal fat
burning.The goals here are simple: build muscle, increase strength, and control
body fat.
LEAN-MASS EQUATION
Let’s start with a simple example to illustrate Macrobolic Nutrition’s fundamental
principle,“All calories are not created equal,” before we even get to the
science to prove it.Which breakfast do you think your body will respond to
best for the goal of building muscle and controlling body fat?
Dieticians would argue that all four breakfasts yield approximately the
Testimonial
“I’ve been involved in power-lifting, Strongman, and strength coaching
for over fifteen years. And I have never seen a program that compares
to Macrobolic Nutrition for strength training athletes. An athlete’s nutrition
requirements are far greater than the average person’s and to optimize
lean mass requires
even more precise nutrition.
Macrobolic Nutrition
really provides the best
sources and balance of
nutrients for athletes looking
to gain size, strength,
and improve performance.”
—Mark Philippi, Former USA
Strongman Champion and
UNLV Strength Coach
Understanding Macrobolic Nutrition 9
Photo by Frank DeJianne.
BREAKFAST #1 (MACROBOLIC)
Eggs and Oatmeal with Strawberries
Food Item Quantity Energy (kcal) Carbohydrate (g) Protein (g) Fat (g)
Oatmeal 11/2 cup
cooked 240 45 6 2
Egg whites 8 large eggs 85 — 27 —
Strawberries,
whole 11/4 cup 60 15 — —
Whole eggs 2 large 150 — 14 10
TOTALS 535 60 47 12
45% 35% 20%
BREAKFAST #2 (BLUE COLLAR)
Bacon, Egg, and Cheese Sandwich
Food Item Quantity Energy (kcal) Carbohydrate (g) Protein (g) Fat (g)
Bagel, plain 1 150 30 6 —
Whole egg 1 large 75 — 7 5
American cheese 1 ounce 100 — 7 8
Bacon 3 slices 100 — 7 8
Orange juice 1 cup 120 30 — —
TOTALS 545 60 27 21
45% 20% 35%
BREAKFAST #3 (LOW CARB)
Bacon, Egg, and Cheese Omelet
Food Item Quantity Energy (kcal) Carbohydrates (g) Protein (g) Fat (g)
Butter 1 tsp 45 — — 5
Whole eggs 4 large 300 2.44 21 15
Cheddar cheese 1 ounce 100 0.36 7 8
Bacon 3 slices 100 — 7 8
TOTALS 545 2.80 35 36
2% 30% 68%
10 Macrobolic Nutrition
same amount of calories, so they would all have the same impact.The low-carb
community would argue that breakfast #3 is going to facilitate fat burning
best. Common sense and knowledge of Macrobolic Nutrition tell you that the
balanced breakfast #1 would be best, and this book is going to prove it to you.
The cornerstone of Macrobolic Nutrition is the 45/35/20 lean-mass
equation. Breakfast #1 is a good example of a Macrobolic meal. Macrobolic
Nutrition derives its calories from select “nutrient-dense” sources, in a ratio of
45 percent carbohydrates, 35 percent proteins, and 20 percent fats. This ratio
was determined through extensive research to be the optimal macronutrient
profile for creating the most favorable hormonal, metabolic, and thermogenic
effects from food.
The ratio and selection of macronutrients (carbohydrates, proteins, and fats)
are critical when composing meals. Each macronutrient influences different
hormones and chemical processes. Optimal hormonal homeostasis (“balance”)
can be achieved only with the right ratios and sources of macronutrients in each
meal.Macrobolic Nutrition’s 45/35/20 lean-mass equation creates the ideal hormonal
and metabolic response for building muscle and burning body fat. In the
chapters that follow, I will examine how each of the macronutrients influence
chemical processes within the body and how they react with one another.
BREAKFAST #4 (WALL STREET)
Corn Muffin and Orange Juice
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g)
Corn muffin 1 medium 335 57.52 6.67 9.49
Butter 2 tsp 90 — — 10.00
Orange juice 1 cup 120 30.00 — —
TOTALS 545 87.52 6.67 19.49
63% 5% 32%
Understanding Macrobolic Nutrition 11
CHAPTER 2
SINCE MANY OF YOU MAY BE STRUGGLING to believe you can get lean with
45 percent of your calories coming from carbohydrates, they will be the first
macronutrient discussed.You’ll soon find out how it is possible to lose body fat
and consume 45 percent of your calories from carbohydrates. But let’s first
discuss how important carbohydrates are for strength, muscle growth, and
performance.
Carbohydrates are the most efficient nutritional source for the body’s energy
requirements, because carbohydrates are more easily converted to glucose
than proteins and fats. Glucose is used by every cell in the body as fuel for
energy. Some of the glucose is carried around in your bloodstream to supply
your brain and other organs, but most of it is stored as glycogen in the liver and
skeletal muscle. When blood sugar levels are low, this glycogen serves as a
reserve to replenish blood sugar to meet your body’s energy needs. Another
very important role of carbohydrates is their “protein-sparing” effect. Carbohydrates
protect your protein from being converted to glucose when blood
sugar and glycogen are low.
Your body burns more energy when you exercise, so its need for blood
glucose increases.Your body taps into the muscles’ glycogen reserves to meet
these energy demands, so it is critical that bodybuilders consume adequate
amounts of carbohydrates to support their energy demands.A 2002 review on
diet and anaerobic exercise (weightlifting) in Strength and Conditioning Journal
concluded that diets containing less than 42 percent carbohydrates do not
meet the energy demands or provide adequate glycogen stores for bodybuilders,
given their intense workouts. The physical demands bodybuilders
place on their bodies creates a greater need for the kind of heavy-duty nutrition
that repairs muscle fiber and sustains growth.
12
THE LOW-CARB CONUNDRUM: BURNING FAT
AT THE EXPENSE OF MUSCLE
The huge amount of media attention on low-carb diets may have led you
to believe that the low-carb diet was the route to getting a lean, muscular
physique. Unfortunately, you probably found out the hard way that the lowcarb
diet you tried didn’t give you the results you wanted. Rather than becoming
big and hard with full dense muscles, you feel flat, small, and weak!
The fundamental theory behind low-carb diets is that when carbohydrates,
the body’s preferred source of energy are restricted, the body resorts to
using stored body fat as an energy source. In the process known as ketosis, the
body breaks down triglycerides for use as a source of energy. Ketosis is not
nearly as efficient as using carbohydrates for energy or glycogen replenishment.
This lack of efficiency in the absence of carbohydrates can result in the body’s
also using protein (which is made up of amino acids linked together) from food
and muscle tissue for energy. Certain amino acids in the protein you eat and in
the protein that makes up your muscle tissues can be converted to glucose.As
mentioned earlier, this process is called gluconeogenesis. Amino acids are the
building blocks of protein and muscle tissue.Two such acids used for gluconeogenesis
are glutamine and alanine. Later in the book, you’ll learn more
about these amino acids and protein’s importance.We already know that body-
Testimonial
“Most bodybuilders make the mistake of restricting
carbs from their diet. Carbs are essential
for glycogen replenishment and sparing
aminos in muscle tissue. Another common
mistake bodybuilders make is avoiding soy
as a protein supplement. Soy is one of my
favorite protein sources because of its high
bioavailability. And unlike meat, milk, and
whey proteins, which are acidic, soy is less
acidic and easier on your stomach. When you
are taking in large amounts of protein, this is
very important. Macrobolic Nutrition stresses
the importance of low-glycemic carbs and utilizing a variety of protein
sources, which are the backbone of my nutrition program.”
—Gary Strydom, IFBB Professional Bodybuilder
Carbohydrates—Don’t Count Them Out! 13
Photo by Clark Jackson.
builders need adequate protein to support training,muscle growth, and recovery,
so having your body cannibalize protein for energy from the foods you eat,
or even worse, from your “hard-earned muscle,” is a catastrophe for any bodybuilder.
Carbohydrates are too important a nutrient for bodybuilders and athletes
to completely restrict from their diets.You will never make the gains in size and
strength you are looking for on a low-carb diet.True, low-carb diets can be
effective in reducing body fat, but they can also burn off precious muscle.That’s
not what you want to achieve from your diet. Remember the goals of Macrobolic
Nutrition are to build muscle, increase strength, and control body fat.
ALL CALORIES ARE NOT CREATED EQUAL!
Macrobolic Nutrition’s fundamental principle “All calories are not created
equal” applies to all the macronutrients: carbohydrates, proteins, and fats. Mac-
14 Macrobolic Nutrition
Testimonial
“Coming back to professional bodybuilding
after a twelve year layoff and competing in
the 2002 Masters Mr. Olympia was a dream.
Thankfully, I had the opportunity to work with
Gerard Dente to help structure my nutrition
and some of my supplementation program.
In my earlier competition days I followed a
high-protein/low-carb diet while preparing
for contests. I was usually cut but always lost
a lot of size leading
up to a show. During my layoff I really let my
physique go and put on a lot of body fat. My
first instinct was to cut carbs; however, Gerard
convinced me that if I wanted to be bigger
and better than ever, I had to change my
diet. Amazingly, using the Macrobolic Nutrition
regimen along with my Return to Dominance
supplementation program, I competed
bigger, harder, and fuller at the age of 40 than
I did in my last pro show at the age of 28.”
—Dave Hawk, IFBB Professional Bodybuilder
Before
After
Photo supplied by Dave Hawk.
Photo by Sumio Yamaguchi.
robolic Nutrition places great emphasis on choosing your carbohydrate sources
wisely.While all carbohydrates yield four calories per gram, their impact on the
body can greatly differ.
Carbohydrates can be broken down into three general categories: monosaccharides,
disaccharides, and polysaccharides. Monosaccharides and disaccharides
are commonly referred to as sugars or simple carbohydrates, while
polysaccharides are called complex carbohydrates.
Monosaccharides are carbohydrates that have one sugar molecule.Common
sources include glucose, fructose, sorbitol, galactose, mannitol, and mannose.
Disaccharides are carbohydrates with two sugar molecules. Common
sources include sucrose and lactose.
Polysaccharides are carbohydrates with three or more sugar molecules.
Sources include dextrin, cellulose, and starches.
Another kind of carbohydrate is fiber, which is composed mainly of undigestible
polysaccharides. Fiber plays an important role in the next topic of
discussion, the glycemic index (GI). Though the classifications of monosaccharides,
disaccharides, polysaccharides, and fiber help differentiate carbohydrates,
Macrobolic Nutrition puts great emphasis on the glycemic index
when choosing carbohydrate sources.
Table 2.1 on the next page lists the carbohydrate sources I recommend and
their caloric, carbohydrate, protein, and fat content.
What Is the Glycemic Index?
The glycemic index (GI) was developed in 1981 as a way to classify carbohydrates.
As defined by Jennie Brand-Miller,Associate Professor of Biochemistry
at the Human Nutrition Unit of Sydney University, Australia, the glycemic
index of a food is a measure of the power of the carbohydrate content in a specific
food to raise blood glucose levels after being eaten.The glycemic index is
a ranking of carbohydrates based on their immediate effect on blood glucose
(blood sugar) levels. It compares carbohydrate foods gram for gram. Carbohydrates
that break down quickly during digestion have the highest glycemic
indexes and a blood glucose response that is fast and high. Carbohydrates that
break down slowly, releasing glucose gradually into the bloodstream, have low
glycemic indexes.
The GI of a carbohydrate is determined by measuring blood sugar levels
after ingesting 50 grams of the carbohydrate in a fasting individual. Foods that
measure a GI of 70 to 160 are considered high GI foods, foods that measure 56
to 69 are considered medium GI, and foods that measure 55 or less are low GI.
The GI of a carbohydrate can be influenced by a number of factors: the fiber
content, the ripeness, methods of cooking and processing, the types of pre-
Carbohydrates—Don’t Count Them Out! 15
16 Macrobolic Nutrition
TABLE 2.1 CARBOHYDRATE SOURCES RECOMMENDED
FOR MACROBOLIC NUTRITION
Source Portion Calories Protein Fat Carbohydrates
Grains
Couscous 1 cup 175 6.0 — 36.0
Oats 1/2 cup 155 6.0 2.5 27.0
Rice, brown
cooked 1 cup 216 5.0 2.0 45.0
Rice, white
cooked 1 cup 200 4.0 0.5 43.0
Pasta (semolina) 2 oz 200 7.0 1.0 41.0
Wheat bread 1 slice 70 3.0 1.0 13.0
Vegetables
Potato, baked
with skin 1 med 160 4.0 — 37.0
Sweet potato 1 cup 206 3.0 1.0 49.0
Fruit
Apple with skin 1 med 80 — — 21.0
Banana, just ripe 1 med 110 1.0 0.5 28.0
Blueberries,
fresh or frozen 1 cup 80 1.0 0.5 20.5
Cantaloupe 1 cup 55 1.0 — 13.0
Grapefruit 1/2 med 40 0.7 — 10.0
Orange, Florida 1 med 65 1.0 — 16.0
Pear with skin 1 med 100 0.6 0.6 25.0
Raspberries,
fresh or frozen 1 cup 60 — — 15.0
Strawberries,
fresh or frozen 1 cup 50 — — 12.0
servatives used, and the types and amounts of macronutrients (other carbohydrates,
proteins, fats) and micronutrients (vitamins and minerals) ingested with
the carbohydrate.
What Is the Significance of the Glycemic Index
in Macrobolic Nutrition?
The reason it is so important to measure a carbohydrate’s impact on blood
sugar is because of its influence on insulin production. Insulin is a hormone
released by the pancreas in response to changes in blood sugar levels. The
faster carbohydrates are digested and converted to glucose, the more rapidly
insulin is produced to stabilize blood sugar levels, using the glycemic index as
a measure.
The GI and Insulin
 Low GI means a smaller rise in blood glucose levels after meals.
 Low GI diets can help people lose body fat and increase lean muscle mass.
 Low GI diets can improve the body’s sensitivity to insulin.
 Low GI diets can improve the ratio of insulin to glucagon.
 Low GI foods can help replenish carbohydrates stores after exercise.
 Low GI can prolong muscle endurance and energy levels.
 Low GI can improve diabetes control.
 Low GI foods keep you feeling fuller for longer.
Using the glycemic index as a measure, carbohydrates that are digested
faster have a higher GI because they cause a greater increase in blood glucose
and insulin levels. A bodybuilder wants to avoid high insulin levels, because
insulin suppresses fat utilization and promotes fat storage.The rapid increase in
blood sugar caused by high GI carbohydrates can also have a negative impact
on performance.
High GI carbohydrates also elevate free fatty acids in the blood, further
promoting increased body fat.They have also been shown to predispose the
development of type 2 diabetes in insulin-resistant individuals. In response to
fast-rising blood sugar levels, your pancreas releases large amounts of insulin in
an effort to compensate and stabilize the blood sugar.Often, the overproduction
of insulin can result in low blood sugar levels or temporary hypoglycemia,
a condition in which blood sugar levels drop below normal range. Hypoglycemia
can cause fatigue, anxiety, perspiration, light-headedness (“delirium”),
and, in severe cases, coma.
Carbohydrates—Don’t Count Them Out! 17
These fluctuations in blood sugar levels from very high to very low can
hinder your ability to train and perform at maximum capacity. Nothing will
zap your energy, strength, and performance like a bout of hypoglycemia during
your workout.Temporary hypoglycemia can usually be corrected by consuming
more carbohydrates, but it is a condition you want to avoid. If you ever
get to this point of temporary hypoglycemia, you will know it. You’ll feel
super weak and disoriented, and you will usually break out in a cold sweat. If
you experience these symptoms, grab yourself some carbohydrates and scoff
them down.
Macrobolic Nutrition places great emphasis on consuming carbohydrates
with low to moderate GI for these reasons. Low-to-moderate GI carbohydrates
are digested more slowly, providing a gradual, steady supply of blood
sugar. This slow, steady supply of blood sugar is critical for peak energy and
performance. It also maintains muscle glycogen stores and helps to regulate two
very important hormones, insulin and glucagon, for optimum muscle growth
and fat loss.
Insulin and glucagon are both influenced by blood sugar levels. Highglycemic
carbohydrates such as sugar cause insulin levels to be high and glucagon
levels to be low. Since insulin promotes the increase in body fat and
glucagon mobilizes and burns body fat, this obviously isn’t the metabolism
we want. Lower glycemic carbohydrates, especially when they are consumed
with protein, shift the levels of these two hormones, lowering insulin and
slightly raising glucagon.This is the correct “hormonal profile” for effective fat
burning.
Table 2.2 on the next page lists the GI of common carbohydrate sources,
broken down into high, moderate, and low GI classes.Try to limit your selections
to moderate and low whenever possible. The items included in these
tables are primarily foods considered to be “carbohydrate sources,” which
means most of their caloric content comes from the carbohydrates and they
provide proportionately very little protein or fat. These listed carbohydrate
sources would need to be consumed with other food sources higher in protein
and/or fat to provide the Macrobolic Nutrition 45/35/20 ratio.When these
carbohydrates are consumed with these other foods as part of a Macrobolic
meal, they will yield lower glycemic values.
Keep this in mind when looking up the glycemic index of specific “junk
foods.” Their glycemic index may seem suitable for Macrobolic Nutrition
from a GI standpoint, but they may fall short in many other areas of Macrobolic
Nutrition, with inadequate protein content and high levels of saturated
fat.
18 Macrobolic Nutrition
TABLE 2.2. GLYCEMIC INDEXES OF COMMON
CARBOHYDRATE FOODS
HIGH GLYCEMIC
Food Item GI Food Item GI
White bread 70 English muffin™ 77
Pop Tarts™ 70 Cornflakes™ 77
Golden Grahams™ 71 Corn Pops™ 80
Bagel, white 72 Special K™ 84
Wonder Bread™ 73 Rice cakes, plain 94
Cheerios™ 74 Glucose 100
Total Cereal™ 76 Maltodextrin 107
MODERATE GLYCEMIC
Food Item GI Food Item GI
Cranberry juice 56 Banana (just ripe) 62
Baked potato, russet 56 Long grain rice, white 64
White rice, boiled 56 Spaghetti, durum wheat 64
Sourdough rye bread 57 Cantaloupe, raw 65
Pita bread, whole wheat 57 Wholemeal rye bread 66
Blueberry muffin 59 Cream of Wheat™ 66
Sweet corn 59 Croissant 67
Bran muffin 60 Grapenuts™ 67
Couscous 61 Shredded Wheat™ 67
Just Right Just Grains™ 62 Cornmeal 68
LOW GLYCEMIC
Food Item GI Food Item GI
Cashew nuts 22 Banana, slightly unripe 42
Cherries, raw 22 Spaghetti, whole meal 42
Grapefruit, raw 25 Spaghetti, white 44
Barley 27 Pumpernickel, whole grain 46
Lentils, boiled 28 Spaghetti, semolina 46
Peach, raw 28 Sweet potato 48
Milk (skim) 32 Orange 48
Pear, raw 33 Brown rice, steamed 50
Carbohydrates—Don’t Count Them Out! 19
LOW GLYCEMIC (continued)
Milk (whole) 36 Durum wheat 50
Yogurt 36 Oat bran, raw 50
Pinto beans, boiled 39 100% whole-grain bread 51
Apple, raw 40 Kidney beans, canned 52
Strawberries, fresh 40 Spelt wheat-flour multigrain bread 54
Chickpeas 41 Oatmeal 54
GI Table Explanation
When looking up GI values, you may run into what seems to be conflict
between this GI table and that of other established GI tables. For example, you
may type in “GI value for white rice” on the Internet and you may find multiple
values for the same food.This may seem very confusing, but there is an
accepted and reasonable explanation for this.
Different methods of processing used by particular manufacturers can lead
to significant differences in the rate of carbohydrate digestion by the human
body. (The degree of starch gelatinization used in the process may differ, for
example.) Also, there may be botanical differences in the type of food being
tested. Rice can be from anywhere in the world, and one “white rice” may
contain more amylose than another. Amylose is digested more slowly than
amylopectin, which is another starch found in other “white rice.”Another difference
may even be related to the methods that the research team used to test
the GI of a food. GI values can vary greatly due to the amount of time the
researchers used to conduct the test or different portion sizes of the test foods,
or even due to the source of the drawn blood (venous versus capillary).
So use your better judgment, but don’t be fanatical. Macrobolic Nutrition
has devoted valuable time and resources to creating what I believe is the most
accurate and relevant GI table available.This GI table lists the foods that you
will most commonly eat on your Macrobolic Nutrition program. So, you can
use this guide with a great degree of certainty.
INSULIN’S POWERFUL EFFECTS ON BODY COMPOSITION
Insulin has both anabolic (muscle-building) and hyperlipidemic (fat-storage)
properties.The key to building lean mass is to control insulin to promote muscle
growth and burn body fat. Is insulin needed for muscle growth or does it
just store fat? How does insulin affect performance? What are some of the
other negative effects of insulin? What is insulin resistance? These questions are
addressed in the following sections.
20 Macrobolic Nutrition
Carbohydrates—Don’t Count Them Out! 21
Fiber—The Forgotten Carbohydrate
Fiber plays a critical role in Macrobolic Nutrition. Fiber is the most recognized
of all carbohydrates in terms of being important for disease
prevention and general health. Fiber is classified into two different
types: soluble and insoluble. Insoluble fiber aids in intestinal cleansing
and slows down digestion through the gastrointestinal tract, an important
concern for a bodybuilder, since it allows for more thorough nutrient
absorption.
Soluble fiber, on the other hand, is an invaluable factor in Macrobolic
Nutrition’s theory that a calorie is not just a calorie. According
to a study published by M. Chandalia, et al., in The New England Journal
of Medicine (2000), a diet containing 50 grams of fiber (25 soluble,
25 insoluble) can:
 lower cholesterol
 improve glycemic control
 decrease hyperinsulinemia (the overproduction
of insulin by the pancreas)
These findings are very interesting to a bodybuilder wishing to control
the glycemic index of meals. By ingesting soluble fiber at mealtime,
we can prevent spikes in blood sugar levels and reduce the overall
secretion of insulin.
Natural oat fiber reduced blood glucose and insulin levels in a study
by J.T. Braatan, et al., discussed in the American Journal of Clinical
Nutrition (1991). The soluble fiber used in this study was beta-glucan.
Oats and barley are good natural sources of beta-glucan. In a 1994
study published in Diabetic Medicine by Braatan, et al., patients who
were fed wheat farina with oat bran showed a marked decrease in postprandial
(after a meal) blood glucose levels and lower overall insulin
secretion.
These studies support the great importance of fiber in Macrobolic
Nutrition. Its impacts on maintaining lower blood glucose and lower
insulin levels are conducive to increased fat burning as well as to
decreased cortisol and increased growth hormone (GH) levels. Cortisol
and GH are two important hormones for bodybuilders, and are
described in detail later in this chapter. These are all the things your
body needs to pack on the lean mass you want.
Insulin: Is it Anabolic or Hyperlipidemic?
One of the primary concerns that Macrobolic Nutrition’s ratio of calories and
low-glycemic carbohydrates addresses is the effect blood sugar levels have on
insulin. Insulin is a very powerful hormone, and it needs to be regulated
through proper nutrition. Not everything about insulin is bad. In fact, insulin
is very anabolic! Insulin increases the transport of glucose, amino acids, and
other nutrients into muscle, so it has a very anabolic effect. The increased
transport of glucose to muscle serves to increase glycogen stores, which are
important for muscle performance. The increased shuttling of amino acids
results in increased protein synthesis and nitrogen retention, both essential for
muscle growth. So far, it sounds like we should want to load up on insulin,
doesn’t it? But that’s not the case. Elevated insulin can be very hyperlipidemic,
which means it can increase body fat. One way insulin increases body fat is by
assisting in the formation of glycerol and fatty acids into triglycerides, which
are stored as body fat. Elevated insulin not only promotes the storage of triglycerides,
it also inhibits the body from breaking them down into burnable fatty
acids. So, elevated insulin promotes the storage of body fat, and also inhibits the
body from breaking down body fat into usable energy. It’s easy to see that elevated
insulin levels will make you fat if they are not managed properly by controlling
blood sugar.
Controlling Insulin for Optimum Performance
Insulin release must be managed carefully to take advantage of insulin’s powerful
anabolic effects and to avoid its fat-storing effects. Macrobolic Nutrition
will elicit the ideal controlled blood sugar level to keep insulin in the desirable
“anabolic zone.” The slow, steady release of blood sugar from a Macrobolic
meal causes the pancreas to gradually release insulin into the bloodstream to
manage blood sugar.This is what you want, to get the anabolic effects of insulin
while avoiding the storage of body fat.
Figure 2.1 illustrates the effects on blood sugar of a low-glycemic meal
versus a high-glycemic meal. Blood sugar levels were tested at 15, 30, 45, 60,
90, and 120 minutes after the meals.As you can see, the Macrobolic meal provides
a much more gradual and steady blood sugar level, while the highglycemic
meal causes a rapid increase in blood sugar and then a quick drop off
(even below baseline).
The steady blood sugar levels resulting from the Macrobolic meal causes a
gradual release of insulin from the pancreas. This insulin shuttles the glucose
(sugar) provided by the carbohydrates to your muscles to be stored as glycogen.
The insulin also shuttles the amino acids into the muscle, a process that stimulates
muscle growth by keeping you in the positive nitrogen balance needed for
22 Macrobolic Nutrition
muscle development.These are the effects we want from a meal, and the reason
why I call it the “anabolic zone.”
On the other hand, the rapid increase in blood sugar caused by the highglycemic
meal causes your pancreas to produce a lot of insulin to try to quickly
lower the blood sugar. These highly elevated insulin levels put you in the
“hyperlipidemia zone” and promote the storage of body fat. But that isn’t the
only problem such insulin levels create.
The Negative Effects of Insulin
Hypoglycemia
The rapid release of insulin to compensate for high blood sugar actually results
in low blood sugar, or hypoglycemia, as mentioned earlier. Some of the symptoms
of hypoglycemia include low energy levels, dizziness, moodiness, lightheadedness
(“delirium”), shakiness, and sweating followed by extreme hunger.
Bodybuilders refer to this state as crashing, and this is obviously a condition we
want to avoid. I don’t know if you have ever experienced this, but it is definitely
not a good feeling. Depending on how low your blood sugar drops, you can feel
like you are going to pass out. In the most severe cases you can pass out and
wind up in a coma. The remedy for this condition is to slam a bunch of carbohydrates
in the hope of bringing your blood sugar back up.This is only a Band-
Carbohydrates—Don’t Count Them Out! 23
Macrobolic versus High-Glycemic Meals
Blood Sugar Level
Time in Minutes
180
160
140
120
100
80
60
40
20
0
0 15 30 45 60 75 90 105 120
Hyperlipidemia Zone
• High Blood Sugar
• High Insulin Response
• Increased Risk of Diabetes
• FAT STORAGE
Anabolic Zone
• Increased Glycogen Storage
• Increased Amino Acid Transport
• MUSCLE BUILDING/
FAT BURNING
Hypoglycemic Zone
• Low Blood Sugar
• Low Energy
• Catabolic
• MUSCLE WASTING
Macrobolic Meal High-Glycemic Meal
} }
}
Figure 2.1. Blood Sugar Values of Macrobolic versus High-Glycemic Meals
Aid on the problem, however, because your body will now release more insulin
to compensate for all the carbohydrates you just ate, and in a little while, you
will be right back where you started.
Your body will never get rid of stored body fat if your meals continually
do this to you. Regular bouts with hypoglycemia resulting from large consumption
of simple, high-glycemic carbohydrates can eventually lead to
insulin-resistance syndrome, or to type 2 diabetes, which comes with a long list
of permanent health issues. Dr. Joseph Mercola’s paper on this topic,“Reduce
Grains and Sugar to Lose Weight and Improve Health,” recommends consuming
40 to 45 percent of your calories from carbohydrates to prevent this
“crash.” This is exactly the level of carbohydrate intake used as the basis for
Macrobolic Nutrition. Using low-glycemic carbohydrates in conjunction with
protein and fat in meals prevents the spikes in insulin and rapid drops in blood
sugar.
Insulin Resistance
If there ever was a valid medical argument to support Macrobolic Nutrition,
insulin-resistance syndrome (IRS) is it—the reason you should take advantage
of the caloric ratios we advocate. (Syndrome X is a common name for insulin
resistance.) I choose to speak about it here as it is a primary concern of a highcarbohydrate
diet.
With IRS,muscle cells and tissues in the body develop a reduced sensitivity
to insulin’s actions of delivering blood glucose to them to use as an energy
source. As a result, the body senses a high blood sugar level, which signals the
24 Macrobolic Nutrition
Testimonial
“Macrobolic Nutrition is incredible! It
allowed me to increase my bench from
750 pounds to a world record 900 pounds
in less than one year. And I actually lost
body fat in the process. Okay, so maybe I
don’t have six-pack abs nor do I want or
need them. But the point is that Macrobolic
Nutrition helped me add 150 pounds
to my bench press and I did lose body fat while doing it. Nobody ever
thought I could bench 900 pounds—I proved them wrong!”
—Gene Rychlak, World Record 900-Pound Bench Press
Photo supplied by Gene Rychlak.
pancreas to secrete more insulin to lower it. Eventually a person may develop
type 2, or noninsulin-dependent diabetes, because the pancreas just can’t make
enough insulin to handle the high blood sugar levels. Along with the diabetes
come high blood pressure, high triglycerides, and high cholesterol.
Sounds like some scary stuff, doesn’t it? I think so. If you think about it, this
is all due to your blood sugar’s being too high all the time, and your body’s
secreting too much insulin in an attempt to control it.This is exactly what happens
when you eat too much sugar and high-glycemic carbohydrates. Macrobolic
Nutrition takes advantage of a diet that is moderate in carbohydrates
(only 45 percent, not like the typical 80 percent most Americans eat) and generous
in the muscle-building protein and fat your highly trained body will
crave. As far as restoring insulin sensitivity and getting your body back on
track, Macrobolic Nutrition has the prescription for success: frequent meals
(every two and a half to three hours) with each meal containing 45 percent
low-glycemic carbohydrates, 35 percent protein, and 20 percent fat; a diet high
in fiber; and regular exercise. Not only does Macrobolic Nutrition address the
demands your body experiences through athletics, it also gives you the plan
you need to be healthy and fit for your lifetime.
MACROBOLIC NUTRITION’S EFFECT ON
KEY HORMONES: INSULIN, GLUCAGON,
GROWTH HORMONE (GH), AND CORTISOL
I’ve already established the importance of managing insulin due to its very anabolic
(muscle-building) and hyperlipidemic (fat-storing) properties, as well as
its influence on health. However, insulin has an even bigger impact on your
ability to build muscle and burn fat through its influence on other key hormones:
glucagon, growth hormone (GH), and cortisol. All of these hormones
can be manipulated through Macrobolic Nutrition to achieve the ideal hormonal
profile to build a “rock-hard” physique.
Here is how it works. Macrobolic Nutrition keeps blood sugar steady
while supplying amino acids and glycogen to muscle tissue. Keeping blood
sugar under control also keeps insulin levels low. When insulin is low and
amino acid levels are high, the pancreas releases a hormone called glucagon.
Glucagon is responsible for mobilizing stored body fat and utilizing this fat as
an energy source. Figure 2.2 on the next page shows the intimate relationship
between insulin, glucagon, and blood sugar levels.
Low insulin levels also increase GH levels. Every bodybuilder is familiar
with GH. If you aren’t so sure about what GH is or does, let’s just say its name
says it all—or I should say almost all.You see, not only will GH make you big
like its name implies, it will also burn fat and get you shredded. GH stimulates
Carbohydrates—Don’t Count Them Out! 25
muscle growth by increasing protein synthesis and nitrogen retention, so you’ll
get even better utilization of your quality protein sources and create an even
more anabolic environment.What most people don’t know is that GH also has
lipolytic (fat-burning) properties. Elevated GH levels have been shown to
increase fat oxidation and mobilization, resulting in a reduction in body fat
stores.You will optimize glucagon and GH levels and further enhance muscle
building and fat burning by keeping your insulin under control.
In addition to its importance to glucagon and GH, insulin also has a direct
effect on another hormone, cortisol. Cortisol is extremely catabolic and will
actually break down and eat away your muscle tissue.High levels can send your
training and growth into a declining tailspin. As a bodybuilder, the last thing
you want is elevated cortisol. Keeping cortisol levels under control is no easy
task, however, because the two things that shoot cortisol levels through the roof
are intense training and insulin. If you want to get big you have no choice but
to train hard, so pussyfooting around the gym and training like a wimp isn’t the
solution to keeping cortisol down.The good news is that Macrobolic Nutrition
will take care of it for you.The first way Macrobolic Nutrition helps keep
cortisol under control is by keeping insulin levels down. Coritsol and insulin
26 Macrobolic Nutrition
Liver Releases
Glucose into Blood
Glucagon Released
by Alpha Cells
of Pancreas
Achieve Normal
Blood Glucose Levels
Pancreas
Low Blood
Glucose
High Blood
Glucose
Insulin Released
by Beta Cells
of Pancreas
Fat Cells Take in
Glucose from Blood
Figure 2.2. Normalization of
Blood Glucose in the Body
have a direct effect on each other, and elevations in insulin induce elevations
in cortisol.You can see that avoiding cortisol’s catabolic effect on your muscle
tissue is another good reason to keep insulin levels low and under control.
The other way Macrobolic Nutrition helps keep cortisol in check is by
supplying large amounts of glutamine and amino acids from its sources of protein.
Your body produces cortisol in response to physical and emotional stress,
so you are vulnerable to its catabolic effects after an intense workout.That is
why it is supercritical to supply your body with a Macrobolic meal that supplies
high concentrations of amino acids, especially glutamine, after your workout.
Glutamine has been shown to neutralize the catabolic effects of cortisol.
Supplementation with additional L-glutamine and phosphatidylserine postworkout
is also a good idea to help suppress cortisol.
Macrobolic Nutrition primes your hormonal environment for serious
muscle building and fat burning.The 45/35/20 ratio of nutrients provides the
optimal hormone profile:
 Low and controlled insulin release
 Slightly elevated glucagon levels
 Increased growth hormone
 Low cortisol levels
TABLE 2.3 MACROBOLIC NUTRITION’S HORMONAL EFFECTS
ON BODY COMPOSITION
 Insulin Body Fat  Muscle Mass 
 Glucagon Body Fat  Muscle Mass 
 HGH (IGF-1) Body Fat  Muscle Mass 
 Cortisol Body Fat  Muscle Mass 
 INCREASE  STABLE  DECREASE
Table 2.3, although it might be new to you, is no secret to professional
bodybuilders.They’ve been optimizing and manipulating the levels of key hormones
for years to get in critical contest shape.
Insulin’s impact on glucagon, growth hormone, and cortisol makes a very
strong case for Macrobolic Nutrition’s emphasis on controlling blood sugar.
Optimizing the levels of these hormones is the only way you’re ever going
to be able to pack on the mass and keep your body fat in check. If you’re
wondering about testosterone, don’t worry. I didn’t forget about it. It will be
covered in the discussion on fats in Chapter 4.
Carbohydrates—Don’t Count Them Out! 27
CHAPTER 3
PROTEIN IS ONE OF THE KEY NUTRIENTS your body needs to support muscle
growth and repair, to form neurotransmitters in the brain, and to create
hormones. Protein serves as the source for the amino acids your body craves
after you train. Since growth occurs after you lift, it only makes sense that you
give your body a constant supply of protein to make sure there is a constant
supply of amino acids.The trick for a bodybuilder is making sure to consume
different types of protein. Different proteins are made up of different concentrations
of amino acids, but some protein sources lack certain amino acids.With
regard to muscle growth, the value of a particular protein depends on the proportion
or number of essential amino acids (the ones your body cannot synthesize)
it contains. Most animal-based proteins are high in these particular
amino acids, while vegetable source proteins tend to lack at least one of the
essential amino acids.
As a rule, athletes and individuals who work out have higher demands for
protein than do sedentary individuals.After a workout,muscle growth is stimulated
by insulin’s increased transport of amino acids into the muscle tissue.
Increased amino acid transport increases the amount of nitrogen present, a critical
factor for muscle growth. Additionally, certain amino acids actually help
increase the release of anabolic hormones, like growth hormone. This is the
metabolic environment your body needs for you to pack on the mass. Current
research on strength athletes shows that you need to ingest about 1 to 1.5
grams of protein per pound of body weight daily.
Using this research as a guide for protein requirements, a 200-pound
strength athlete or bodybuilder would need between 200 and 300 grams of
protein per day. Macrobolic Nutrition provides even more precise requirements,
because it takes into account other important criteria such as your goal,
your lifestyle (activity level), and the length of your workout sessions. As you
28
will see from the Macrobolic Nutrition caloric calculator in Chapter 7, the
same 200-pound athlete would have the protein requirements set forth in
Table 3.1.
TABLE 3.1. 200-POUND ATHLETE CALORIC/PROTEIN REQUIREMENTS
Protein Requirements
Activity Level Workout Time Total Calories (35% of Total Calories)
GOAL: GAIN MUSCLE/LOSE BODY FAT
Sedentary 60 minutes 2,600 228
Moderate 60 minutes 3,000 263
Active 60 minutes 4,000 350
Sedentary 90 minutes 2,900 254
Moderate 90 minutes 3,300 289
Active 90 minutes 4,300 376
GOAL: GAIN MUSCLE/MAINTAIN BODY FAT
Sedentary 60 minutes 3,200 280
Moderate 60 minutes 3,600 315
Active 60 minutes 4,600 403
Sedentary 90 minutes 3,500 306
Moderate 90 minutes 3,900 341
Active 90 minutes 4,900 429
GOAL: GAIN MUSCLE/GAIN BODY FAT
Sedentary 60 minutes 3,800 333
Moderate 60 minutes 4,200 368
Active 60 minutes 5,200 455
Sedentary 90 minutes 4,100 359
Moderate 90 minutes 4,500 394
Active 90 minutes 5,500 481
Training intensity is a key component in determining the amount of new
muscle growth you can achieve.Workout intensity needs to be high enough
to challenge the body’s growth, but it can’t be so intense that it causes an overload
and shuts down the body’s metabolic response for new tissue growth.No
amount of protein or nutrition can compensate for overtraining. Most people,
myself included, are guilty of overtraining.Your determination to get big
Protein—Choosing the Right Building Blocks 29
can work against you if you are not careful. Once you understand Macrobolic
Nutrition and realize how these nutritional changes are going to unlock your
growth potential, your enthusiasm to get to the gym and train your ass off is
going to be at an all-time high. Be careful not to let your determination and
enthusiasm lead to overtraining.
Research has shown that high-intensity anaerobic (weight-training) sessions
lasting sixty minutes are the most effective for stimulating muscle growth.
Of course, not all athletes train for the same purpose.While bodybuilders are
mainly concerned with building as much muscle mass as possible and keeping
body fat low, other athletes may be just as concerned with muscle strength and
endurance. So, you need to train for your sport. The good thing is, Macrobolic
Nutrition will support the training regimen of every athlete.
Let’s look at how protein in Macrobolic Nutrition supports training and
muscle growth. Intense training has a huge impact on your body’s metabolic
processes.The hour immediately after an intense workout is called the “anabolic
window.” During the anabolic window period, the hormonal landscape
is primed for muscle building; testosterone is high, growth hormone is high,
and insulin is low.To take advantage of this “hormone heaven,” it is important
to consume a meal high in quality protein and moderate to low glycemic
carbohydrates—yes, a Macrobolic meal. I will expand further on this later. For
now, let’s stay focused on protein.
The body’s synthesis (utilization) of protein increases for about forty-eight
hours after an intense training session. By making sure you take in protein
immediately after your workout and continuing to do so every few hours, you
will make sure your body stays in an anabolic environment. Protein donates
amino acids to the body, and amino acids donate nitrogen.When the body has
30 Macrobolic Nutrition
Testimonial
“I have seen a tremendous improvement
in all areas of my performance
since using the Macrobolic principles.
I am bigger, stronger, and have
much better muscle endurance and
energy.”
—Travis Claridge, Offensive Guard,
Atlanta Falcons
Photo supplied by Travis Claridge.
an excess of nitrogen, it is in an anabolic state and builds muscle tissue.Your
body’s demand for amino acids can be met by one of two sources: the dietary
protein found in the foods or supplements you eat, or by the catabolic process
of breaking down your own muscle tissue.The last thing you want is for your
body to break down muscle to meet your protein demands. This is exactly
the opposite of the anabolic state we want to maintain to maximize muscle
growth.To avoid catabolism, adequate protein from quality sources must be
eaten every two to three and a half hours throughout the day.What are quality
protein sources, you ask? The rest of this chapter will answer this question.
MAKING THE GRADE FOR ATHLETES
The bodybuilding industry has many different ways to grade protein sources.
Biological value (BV), protein efficiency ratio (PER), net protein utilization
(NPU), chemical score, and protein digestibility corrected amino acid score
(PDCAAS) are the most common terms you may come across in various articles
and ads while reading through a muscle magazine.
BV is one of the most commonly used and is arguably the best measure of
a protein’s quality. BV is based on how much of the protein consumed is actually
absorbed and utilized in the body. The higher the amount of protein
(nitrogen) that is actually retained, the greater the BV. If a protein has a BV of
100, it means that all of the protein absorbed has been utilized, and none has
been lost.Whole eggs score the highest of all foods with a BV of 100, while
beans have a BV of only 49.
Many advertisements for whey list their products as being between 105
and 107 on the BV scale when it really has a BV of near 100. Since BV is
defined as “the amount of N [nitrogen] retained for growth and/or maintenance
that is expressed as a percentage of N absorbed.”
When a protein has a BV of 100+, the company intentionally manipulates
the numbers for marketing purposes. They do this by making references to
studies in which chemical scores of the whey protein is compared to the amino
acid patterns of an “ideal reference protein” to test protein. In this instance, it
is possible for the score to exceed 100.
Surprisingly, researchers and the industry seem to consider PER and
PDCAAs as the gold standards in protein grading. PER is determined by evaluating
how much weight a rat gains while being fed a particular protein compared
with a standard such as egg white.The higher the PER, the greater the
quality of the protein.The problem is,we are talking about rats! What good is
that for humans? Well, the researchers realized that as well, and as a result came
up with the PDCAAs.This method uses human amino acid requirements to
calculate the amino acid score of proteins. PDCAA compares the amino acid
Protein—Choosing the Right Building Blocks 31
profile of a particular protein to the exact amino acid requirements for humans
as set forth by the Food and Agriculture Organization. The World Health
Organization (WHO) and the U.S. Food and Drug Administration (FDA) use
PDCAA.When a protein fulfills the requirements for humans, it receives the
highest score of 1.0.
Since proteins that have a PDCAA of 1.0 may have a lower PER, and
more important, a lower BV, I felt that I needed to establish an even better criteria
for grading protein.As mentioned, BV is a measure of how much of the
protein will actually be assimilated by the body, but it pays no attention to the
amino acids critical for actual muscle growth. Based on my research, I determined
that, along with BV, the most important factors relevant to bodybuilders
is the concentration of what I will call the “critical five” amino acids and their
absorption rate.The five amino acids most important to bodybuilders are glutamine,
arginine, leucine, isoleucine, and valine.These critical five amino acids
are those most often and most rapidly depleted by athletes due to their training,
and the most crucial to muscle recovery and overall growth. Macrobolic
Nutrition emphasizes the importance of these five amino acids when choosing
protein sources.The release rate or absorption rate is the rate at which the
protein source is broken down to raise blood levels of these amino acids.A protein
that provides fast-, medium-, and slow-release rates is optimal.This is covered
in greater detail later in the discussion on absorption rates.
32 Macrobolic Nutrition
Why Nitrogen Balance Is Important
In addition to carbon and hydrogen, amino acids also contain nitrogen
as part of their molecular structure. This is a unique characteristic of
protein. Specifically, nitrogen balance refers to the condition in which
the amount of nitrogen ingested from protein is equal to the amount
of nitrogen eliminated as ammonia. A positive nitrogen balance
occurs when the body has a surplus of nitrogen. This surplus allows
for increased protein synthesis and an anabolic environment to support
muscle growth. A negative nitrogen balance, which results from
inadequate protein intake, can result in the body’s cannibalizing muscle
tissue to get nitrogen from the amino acids in your muscles (a
catabolic environment). So, the goal is to maintain a positive nitrogen
balance and prevent a negative nitrogen balance. Macrobolic Nutrition
allows you to stay in a positive nitrogen balance and be anabolic—all
of the time.
Amino Acids
Amino acids are the building blocks of all proteins. Different proteins are made
up of different combinations and concentrations of amino acids. When we
ingest protein, whether it is from food or supplements, it is digested in the
stomach and broken down into its amino acid constituents.These amino acids
enter what is known as the amino acid pool.This is the body’s storage mechanism
for excess amino acids, which will be used at a later time for either:
1. Muscle growth
2. Conversion into glucose for energy
3. Synthesis of fatty acids and ketone bodies
4. Maintenance of nitrogen balance
Amino acids can be classified as either essential or nonessential. By essential,
I mean those particular amino acids that can’t be synthesized by the body
but must be derived from the foods we eat.The nine essential amino acids are
isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine,
leucine, and histidine.
As mentioned earlier, the value of a protein for new tissue growth is
determined by the presence and concentration of these amino acids. Since
some amino acids are found in smaller amounts in some foods, the supply of
these amino acids will be used up faster in the growth of new muscle if these
foods are your primary protein sources. In foods, these amino acids are considered
“limiting.”The way to avoid limiting amino acids and therefore inhibiting
muscle growth is to vary protein sources taken in throughout the day.
Consequently, Macrobolic Nutrition recommends utilizing various protein
sources.This gives the body a better spectrum of amino acids, since different
proteins contain different amounts of certain amino acids. Animal source
proteins have a better overall concentration of essential amino acids, which
becomes a problem for vegetarian bodybuilders.Vegetarians need to complement
(combine) certain protein sources in order to make up for the gaps
created by limiting amino acids. The problem this creates with Macrobolic
Nutrition is that most vegetable source proteins are much too high in carbohydrate
content.This makes it nearly impossible for a vegan (one who eats no
animal products) to adhere to the Macrobolic principles, unless they compensate
for these deficiencies through supplementation. Even then, it would be
very difficult to get adequate amounts of the crucial amino acids.
For an athlete, the most crucial amino acids are the critical five of Macrobolic
Nutrition: glutamine, arginine, leucine, isoleucine, and valine. As I
Protein—Choosing the Right Building Blocks 33
stated earlier, these amino acids are utilized by working muscle tissue for a variety
of functions and are rapidly depleted in the body. In gluconeogenesis, a
catabolic process, the body breaks down protein into amino acids and converts
them to glucose when blood sugar levels get too low.This commonly occurs
in low-carb diets; that is why Macrobolic Nutrition places such emphasis on
eating carbohydrates to be utilized for glucose, so that the body will not draw
on protein or muscle tissue for this purpose.
The Critical Five Amino Acids
Glutamine. This member of the critical five amino acids is quite possibly the
most important amino acid for athletes to replenish through food and supplementation.
Although glutamine is considered a nonessential amino acid
because it can be synthesized (manufactured) by the body from glutamic acid,
I consider it essential to athletes because of their increased need and demand
for this multifunctional amino acid.
Glutamine is the most abundant amino acid in skeletal muscle.Your body
is constantly tapping into your muscles’ glutamine reserves to perform various
functions. Heavy weight training has been shown to deplete glutamine from
muscle tissue, in response to the physical stress involved. Long, strenuous workouts
trigger the release of cortisol. Cortisol is a catabolic hormone, which your
body releases in response to physical and emotional stress. Supplementing glutamine
after workouts has been shown to offset the catabolic effects of cortisol.
This is extremely important, because the last thing you want is to be in a
catabolic state after a workout.You want the exact opposite, an anabolic state,
to occur.Taking glutamine immediately following your workout will help shift
you into an anabolic state.
Glutamine can also help buffer lactic acid.You know that feeling you get
when you’re training hard, and your muscles feel so burnt and exhausted that
you can’t squeeze out another rep? That feeling is caused by lactic acid buildup
in your muscles. Glutamine helps buffer the lactic acid and delay muscle
exhaustion. Lactic acid can be even further buffered by taking glutamine in a
bicarbonate (effervescent) form, because minerals like sodium bicarbonate and
potassium bicarbonate have a buffering effect on lactic acid.
Glutamine also plays an important role in strengthening your immune
system by acting as an antioxidant enhancer. Intense training increases the production
of free radicals, invaders that attack your cells. Glutamine helps raise
levels of the powerful antioxidant glutathione to combat the damage caused by
free radicals. In addition, glutamine protects the body from high levels of the
toxic compound ammonia, which can increase as a result of exercise.
34 Macrobolic Nutrition
Glutamine allows more vitamins, minerals, water, carbohydrates (such as
glycogen), and protein (such as amino acids) to enter the muscle, thus performing
as a cell “volumizer.” The improved nutrient absorption provided by
glutamine increases muscle size not only by increasing intercellular capacity,
but also by feeding your muscles to stimulate muscle growth and improve
recovery.
Another benefit to increased cell volumization is the heightened sensitivity
the now “swelled up” cell will have to anabolic hormones (like insulin and
testosterone). Researchers measured the response of anabolic hormones in cells
that were volumized and cells that were shrunk. First, the cells were increased
in volume by changing the osmolarity, or salt content, of the fluid around the
cell.When these cells were exposed to the anabolic hormones, they swelled up
with water, just like a sponge.Now, we want that water inside the cell.This is
what helps to push carbohydrates into the cell and to promote glycogen storage.
When researchers ran the same test without the use of the anabolic hormones
(that is, increased the volumization of the cells), the cellular response
was the same.The cells grew.However, cells that were shrunk down or dehydrated
became catabolic and did not respond to the stimulus. So, it is pretty
simple: increasing the cell volume is anabolic; decreasing cell volume is catabolic.
When you supplement with glutamine, the amino acid transporters on
the cells will carry the glutamine into the cell, resulting in swelling. The
research tells us that this swelling will put the cell in an anabolic environment,
leading to progressive muscle gains.
Wait! There is even more to say about this dynamic amino acid. Glutamine
is also one of the most researched and effective natural growth hormone (GH)
boosters. Many studies have been performed validating glutamine’s effects in
raising GH levels.And we all know that elevated GH means increased muscle
and decreased body fat. In most of the early studies, fairly large doses of glutamine
were required to show significant raises in GH.This is due to the fact
that stomach acids destroy a lot of the glutamine and a considerable amount is
used up by the small intestine. However, in a more recent study by Thomas
Welbourne reported in the American Journal of Clinical Nutrition, only 2.5 grams
of glutamine in a bicarbonate (effervescent) drink was found to increase GH
levels by 30 percent.What that 30 percent increase means to you is more lean
body mass. If I were you, I’d take advantage of this and slam down 2–4 grams
of Effervescent Glutamine right after every workout.
So, as you can see, glutamine is invaluable to an athlete. Aside from these
many benefits, glutamine is a major contributor to some key principles of Macrobolic
Nutrition such as maintaining lower blood sugar levels, higher glycogen
levels, and nitrogen balance. Exercise increases your body’s demand for
Protein—Choosing the Right Building Blocks 35
both carbohydrates and protein, and a sound Macrobolic Nutrition diet provides
the carbohydrates and protein you need to meet these demands. However,
glutamine supplementation is even more important if you’re not meeting
these demands, because in that case you are not calculating your nutrition
requirements accurately, you are not following the program correctly, or you
are severely overtraining.As you may recall from Chapter 2, your body converts
glutamine to glucose through gluconeogenesis in the absence of carbohydrates
and glycogen.The glucose is then used as an energy source. If glutamine is not
replenished quickly, this can rapidly deplete your body’s glutamine stores and
result in a negative nitrogen balance and in catabolism.
My recommendation is to choose protein sources high in glutamine (see
“Glutamic Acid” in Table 3.10 later in this chapter) to ensure that you get
enough of this critical amino acid. Supplementing with additional glutamine
postworkout is also a good idea.
Arginine. Arginine is one of our acclaimed critical five amino acids, and it is
crucial for muscle growth. For an athlete, arginine is actually a conditionally
essential amino acid. Exercise, like intense training in the gym, increases your
body’s demand for this amino acid. Arginine has been shown to decrease
somatostatin in the body. Somatostatin is the hormone that inhibits GH release.
GH has tremendous muscle-building and fat-burning properties. If we want to
pack on lean mass,we definitely do not want to limit the amount of GH being
released from the pituitary. Arginine’s somatostatin-inhibiting effects will elevate
GH levels.
As far as strength is concerned, arginine is used as a metabolic intermediate
in the formation of creatine phosphate.Creatine phosphate has been shown
to increase cell ATP (adenosine triphosphate), which is your muscle cells’ first
source of energy for any action. By increasing your ATP, you will help increase
your muscle strength and performance.
The cardiovascular benefits of arginine are well documented. Arginine
works as a potent vasodilator via nitric oxide, as shown in a study by A. Calver,
et al., reported in Clinical Science in 1991. Arginine is a precursor for the production
of nitric oxide, which has been show to increase dilation in the peripheral
vasculature (veins), a great asset for bodybuilders. By increasing blood
flow, you will maximize and maintain pumps during and after your workout.
You will also increase the blood flow into your working muscle cells. This
serves two purposes: First, it allows for an increase flow of nutrients, like amino
acids, into your muscles. Second, it allows for better removal of free radicals and
ammonia from the breakdown of muscle tissue. By ingesting about 4 grams of
L-arginine daily in one dose, athletes can increase the production of nitric
36 Macrobolic Nutrition
oxide. This is a pretty large dose, but it is the amount needed to significantly
increase nitric oxide production. Some companies are making supplements utilizing
AAKG (Arginine Alpha Ketoglutamate), but no research has been done
on AAKG, so stick with pure arginine if you want to be sure of the true benefits
and mega pumps.
Another function of arginine for athletes is its role in ammonia detoxification.
High levels of ammonia in cells can be toxic.Arginine converts ammonia
to urea, which is then excreted by the body. Since exercise can increase the production
of ammonia, arginine would be beneficial for highly trained athletes.
Furthermore, arginine had been found to improve wound healing and to
play a role in the immune system. For all of the reasons discussed, arginine is
one of the critical five amino acids.
BCAAs: Leucine, Isoleucine, and Valine. The branched-chain amino acids
(BCAAs) are made up of valine, leucine, and isoleucine. These three amino
acids are considered essential because our bodies do not create them, and we
need to get them from our diet.We store these amino acids in our liver and in
skeletal muscle. For bodybuilders, these three aminos are a very important part
of the critical five. Our bodies need them for the maintenance of muscle tissue,
preservation of muscle glycogen, and prevention of the breakdown of muscle
protein.
Ingestion of BCAAs has been shown to preserve muscle glycogen levels.
This occurs because the BCAAs are a primary amino acid energy source for
your body. To produce energy, your body burns the carbon skeletons from
these amino acids and then converts the nitrogen residues into alanine. The
additional alanine formed from this process is shuttled to the liver to produce
glucose via gluconeogenesis. The glucose is transported to working muscles
to be used as fuel. In the case of bodybuilders and strength athletes, BCAAs
preserve muscle glycogen levels and prevent muscle breakdown by giving the
body the starting materials it needs for this energy-producing process, so your
body does not need to derive the BCAAs from skeletal muscle. Sparing the
muscle glycogen also preserves muscle volume and prevents muscle breakdown.
Since an athlete’s training creates a great demand for BCAAs to replenish
glycogen and provide energy, it is important to consume foods or protein
supplements high in BCAAs.
Supplementing the Critical Five
A Macrobolic diet should provide good quantities of the critical five amino
acids from whole-food proteins and protein supplements. In addition to what
you will get from these sources, I would also recommend taking a 4-gram dose
Protein—Choosing the Right Building Blocks 37
of arginine preworkout and 2–4 grams of glutamine (preferably Effervescent
Glutamine) postworkout. I don’t feel taking supplemental BCAAs is necessary,
because your Macrobolic meals and protein supplements should provide
enough. However, if you eat a lot of vegetable proteins, taking some extra
BCAAs may be a good idea.
CHOOSING QUALITY PROTEIN SOURCES
Now that you can clearly see the importance of protein for muscle growth and
now that you are aware of the important components to look for in your protein
sources, let’s look at which protein sources will provide high concentrations
of critical amino acids and high biological values, along with low levels
of saturated fat.
Whole Foods versus Supplements
Which is a better source of protein: whole foods or quality-protein supplements?
Ten years ago this book may have recommended whole-food protein
sources over protein supplements. But today, thanks to recent developments
RESEARCH UPDATE
BCAAs Aid in Increasing Strength and Lean Body Mass
A 1997 study reported in Medicina Dello Sport looked at the effect of
taking supplemental BCAAs on bodybuilding progress. The study
involved thirty-one male bodybuilders between the ages of eighteen
and thirty-four, all of whom were natural, drug-free bodybuilders and
had at least two years of training experience. The subjects were divided
into two groups—one group of sixteen took a placebo and the other
group of fifteen took 0.2 gram of a BCAA supplement per kilogram (2.2
pounds) of body weight thirty minutes before training and thirty minutes
after training. The results showed that while both groups experienced
increases in body weight, the BCAA group had greater weight
gains. An analysis of the weight gain in the BCAA group showed
increases in the lean body mass in that group whereas the group taking
the placebo showed no lean-mass gains. Strength gains and
improvements in exercise intensity were also seen in the BCAA group
in both the squat and bench-press exercises. The placebo group gained
strength only in the squat exercise.
38 Macrobolic Nutrition
and advancements in protein supplement manufacturing technologies, I feel
that both whole-food sources and the right protein supplement sources should
be part of your Macrobolic Nutrition program.
Whole-food protein sources are an extremely important part of Macrobolic
Nutrition.The recommended food sources for protein include lean red
meat, chicken, turkey, fish, whole eggs and egg whites, and some low-fat dairy
sources. Each of these sources not only provides protein and all of the essential
amino acids, but they also provide other important nutrients to support muscle
growth, performance, and overall health.Animal proteins are better sources
than plant proteins because they have the proper proportions of essential amino
acids.They are called complex proteins because they contain all the essential
amino acids in amounts that are sufficient for the maintenance of growth.Vegetable
sources are considered incomplete proteins and are usually deficient in
one or more of the essential amino acids.
Because whole foods require digestion, they provide a slow, steady release
of amino acids into the bloodstream.This slow release helps you to maintain a
positive nitrogen balance from meal to meal. Good digestion is another important
reason to be sure to eat a few whole-food meals and a few protein supplement
meals.The human body is designed to digest whole foods. Our digestive
systems cannot handle being fed predigested protein powders all day long.You
must feed your body whole foods to take full advantage of the di- and tripeptides
available after foods are digested. Ingesting whole food is also important
to keep your body producing the enzymes needed to break down and digest
food and to help elimination processes.
Digestion of Protein and Amino Acids
The mechanical digestion of protein begins in the mouth during chewing. In
the stomach, the enzyme pepsin joins in, breaking down the protein into shorter
peptides.The partially digested protein then passes into the intestines, where
the free-form dipeptide and tripeptide amino acids immediately begin to be
absorbed. Enzymes continue to digest any polypeptides as they travel down the
intestines.
Once the free-form dipeptide and tripeptide amino acids enter the bloodstream,
they are transported to the liver, where a few things may happen to
them. They may be converted into other amino acids, they may be used to
make other proteins, they may be further broken down and either used for
energy or excreted, or they may be placed into circulation and continue on to
the rest of the body. Proteins empty from the stomach in two to three hours,
depending on how much fat is present.
The other natural benefit to whole foods is the thermic effect of food
Protein—Choosing the Right Building Blocks 39
(see the inset “The Thermic Effect of Food” in Chapter 6).This refers to the
amount of calories your body needs to digest and use the nutrients found in
the food. For some protein foods, such as chicken, the thermic effect may be
as high as 30 percent of the calories contained in the food. So, to digest and use
a 200-calorie chicken breast, your body may need about 60 calories. In actuality,
then, the chicken is only providing 140 net calories for energy or fat storage.
On the other hand, something like orange juice, which does not require
as many calories to break down, will yield more net calories per 200 calories
consumed. If you are aware of this factor, you can avoid packing on the fat.
While whole food must be a main source of protein, I feel protein supplements
also need to be taken, especially at critical times.Aside from being a quick
and convenient way to make sure you’re getting enough protein, protein supplements
are now superior to what they once were due to the recent advancement
of technologies used to develop them. I remember when I started training
in the 1980s how nasty some of the stuff tasted, but an even bigger problem was
that the processing techniques compromised the quality of the protein.Today,
processing techniques keep the integrity of the protein while removing the
components in the food source you don’t want, like the lactose and fat in whey.
Protein supplements can also be designed to combine several protein
sources like whey, soy, and milk to get high concentrations of essential amino
acids. Protein manufacturers are also adding other ingredients to their protein
supplements to increase its effectiveness and provide additional benefits. For
example, the addition of fiber slows the absorption of the protein supplement
to help maintain nitrogen balance. Some products are adding free-form amino
acids to improve the amino acid profile.
Now that technologies allow manufacturers to really custom design supplements,
they can be better than whole food at certain times. Look for a supplement
that combines whey, soy, and casein. This trio of proteins provides
sustained release of high quantities of the critical five amino acids.This is exactly
what you need to stay in a positive nitrogen balance and feed your muscles
what they need to grow. I feel that the properly designed protein supplement
should be taken three times a day: first thing in the morning, postworkout, and
before bedtime.
My overall recommendation is to consume three to four whole-food
meals and two to three supplement meals each day, as this will provide you the
best balance of Macrobolic Nutrition. Remember, different protein sources
have different concentrations of amino acids. By rotating food and supplement
meals and eating every two to three and a half hours, you will minimize any
limiting of amino acids, maximize the supply of critical amino acids, and keep
your muscles primed for growth!
40 Macrobolic Nutrition
TABLE 3.2. WHOLE FOOD NUTRIENT CONTENT
Source Portion Calories (kcal) Protein (g) Fat (g) Carbohydrates (g)
Chicken breast,
boneless 4 oz 130 27.0 1.5 —
skinless 6 oz 187 39.0 2.0 —
Pork, tenderloin 4 oz 162 21.0 8.0 1.0
Turkey, ground 4 oz 170 20.0 9.0 —
Beef, tenderloin 3 oz 200 23.0 11.0 —
Venison 3 oz 127 25.0 2.0 —
Beef, ground,
95% lean 3.5 oz 137 22.0 5.0 —
Turkey breast 3.5 oz 110 22.0 2.0 —
Tuna 6 oz 220 41.0 5.0 —
Salmon, filet 7 oz 281 40.0 12.0 —
Whitefish 7 oz 265 38.0 12.0 —
Tofu, raw regular 4 oz 94 10.0 6.0 2.0
Cottage
cheese 1% 8 oz 163 28.0 2.0 6.0
Skim milk 8 oz 80 8.0 — 12.0
Yogurt, low-fat 8 oz 140 14.0 0.5 19.0
Chicken leg,
meat and skin 1 190 18.0 12.0 —
Eggs, whole,
large 1 75 6.0 5.0 0.6
Egg white, large 1 17 3.5 — 0.3
Egg substitute,
liquid 3 oz 80 11.0 3.0 1.0
WHOLE-PROTEIN SOURCES
Beef: The Big Mass Protein
Any bodybuilder knows that beef is a staple in the diet when packing on the
mass. Beef definitely has its place in the Macrobolic cookbook. Beef ’s popularity
can be linked to the fact that it is an excellent natural source of both
creatine and L-carnitine. Both of these nutrients have been shown to enhance
cardiovascular health as well as aid in muscle growth. No wonder athletes love
it! Beef is also an excellent source of zinc, vitamin B12, and phosphorus. Beef
Protein—Choosing the Right Building Blocks 41
has a good amount of the essential amino acids, especially the BCAAs, making
it great as far as muscle growth is concerned.And in my opinion, it is the best
tasting of all the protein sources. On the flip side, not all is good. Some sources
of beef are very high in saturated fat and cholesterol, two things that will definitely
sabotage your cardiovascular health.You must choose lean beef cuts such
as top round, flank steak.These sources will provide a good protein along with
beef ’s other attributes.
TABLE 3.3. PROTEIN/NUTRITIONAL VALUE OF SELECT CUTS OF BEEF
6 ounces (raw weight) Tenderloin Tip round Top round Top blade Flank
Calories 454 303 277 231 306
Protein (g) 30.65 33.58 37.13 32.71 33.51
Fat (g) 31.11 15.24 11.14 8.78 15.85
Saturated Fat (g) 14.53 6.97 5.10 3.39 7.69
Total BCAAs (g) 5.23 6.20 6.41 6.21 5.79
Total Critical Five
Amino Acids (g) 11.69 13.86 14.33 13.50 12.94
BV (g) 76 76 76 76 76
Chicken Breast: The Bodybuilder’s Easy Choice!
Chicken breast’s popularity can be completely linked to the fact that it has an
extremely high protein to fat ratio.This food protein is low in fat and saturated
fat is almost nonexistent,making it a heart-healthy choice.This makes it safe
as a frequent protein source in your diet. It is also a great source of potassium.
The natural low-fat content makes it a great protein source in a Macrobolic
meal and leaves room for the addition of good fat sources such as olive oil to
your salad or vegetables.
TABLE 3.4. PROTEIN/NUTRITIONAL VALUE OF CHICKEN BREAST
Serving Size 6 ounces
Calories 195
Protein (g) 40.75
Fat (g) 2.25
Saturated Fat (g) 0.60
Total BCAAs (g) 7.24
Total Critical Five Amino Acids (g) 15.84
BV (g) 76
42 Macrobolic Nutrition
Whole Eggs: Don’t Throw Out All the Yolks
As far as food protein is concerned, eggs are the king! A whole egg has a BV of
100, equal to many protein powders, and also is a great source of the omega-3
fatty acids your body craves to decrease cholesterol levels, aid in joint inflammation,
and increase hormone production.Whole eggs also serve as a great source
of sulfur.Your body utilizes sulfur in the formation of many anabolic hormones
in the body. Eggs are high in the BCAAs, which make them ideal for muscle
growth, and they score a 1 on the PDCAA scale.This is due to the fact that they
have an amino acid pattern very similar to mother’s milk, the protein most fully
assimilated by our bodies.With such a high level of essential amino acids and
BCAAs, egg is the Macrobolic Nutrition’s first choice of food proteins.
Since the egg yolk is the source of fat and some of the essential amino
acids, it is necessary to include some yolk in a whole egg/egg white mix to
achieve the optimal ratio of nutrition. A whole egg has about 7 grams of
protein with 3.5 grams from the yolk and 3.5 grams from the white. The yolk
Protein—Choosing the Right Building Blocks 43
TABLE 3.5. PROTEIN/NUTRITIONAL VALUE OF
WHOLE EGGS AND EGG WHITES
Whole Eggs
Serving Size 1 whole egg
Calories 75
Protein (g) 6.25
Fat (g) 5.00
Saturated Fat (g) 1.55
Total BCAAs (g) 1.25
Total Critical Five Amino Acids (g) 2.45
BV (g) 100
Egg Whites
Serving Size 3 egg whites
Calories 50
Protein (g) 10.40
Fat (g) —
Saturated Fat (g) —
Total BCAAs (g) 2.13
Total Critical Five Amino Acids (g) 4.08
BV (g) 100
has about 3.5 grams of protein and about 5 grams of fat. I have found that
including one yolk with every four whites (one whole egg and three extra
whites) delivers 17.5 grams of protein and about 4 to 5 grams of fat. So, if a
dozen eggs are used, you will have three whole eggs and nine additional whites.
This will deliver approximately 52.5 grams of protein and 15 grams of fat.
Fish: A Great Catch
Tuna is a favorite among bodybuilders. Its most redeeming quality is its almost
nonexistent fat content.Tuna has about the best protein to fat ratio of all whole
food proteins. It has a pretty good concentration of BCAAs, so it ranks fairly
well for a whole-food protein source. Like red meat, tuna also has a high
amount of creatine in it, which is a nice bonus from a protein source.
Tuna is not the only fish acceptable in the Macrobolic plan. Salmon is
exceptionally high in omega-3 fatty acids (good fats) and is a solid source of
complete protein high in essential amino acids. Macrobolic Nutrition is also an
44 Macrobolic Nutrition
TABLE 3.6. PROTEIN/NUTRITIONAL VALUE OF
FRESH TUNA AND SALMON
Tuna
Serving Size 6 ounces
Calories 197
Protein (g) 43.40
Fat (g) 1.40
Saturated Fat (g) 0.40
Total BCAAs (g) 7.76
Total Critical Five Amino Acids (g) 16.83
BV (g) 76
Salmon
Serving Size 6 ounces
Calories 306
Protein (g) 34.10
Fat (g) 17.75
Saturated Fat (g) 4.26
Total BCAAs (g) 6.09
Total Critical Five Amino Acids (g) 13.23
BV (g) 76
advocate of any white fish such as haddock, flounder, shark, swordfish, and
mahi-mahi.All of these are lean choices with a high protein to fat ratio.
Fish, like any other food protein, must undergo digestion in order to
release amino acids into the bloodstream.This makes it a slow-release protein
source, but it is faster than the harder-to-digest food sources like red meat.
Pork Tenderloin
Yes, pork is the other white meat. Certain cuts of pork are a very lean source
of dietary protein that can add a little variety to your diet. Pork is high in zinc,
iron, and B vitamins and has an excellent protein to fat ratio. Most of the fat
in pork is on the outside of the actual meat fibers, rather than intertwined
within them.This means that when the fat is trimmed off the meat, very little
fat remains. Pork has about 3 grams of fat for every 30 grams of protein, which
is an exceptional ratio. About two-thirds of the fat in pork is unsaturated.
Unsaturated fat cannot be converted into cholesterol, so lean pork will have
no impact on your blood cholesterol levels. Pork actually contains less cholesterol
than chicken. I recommend using the tenderloin cuts as part of your
Macrobolic diet. Sorry, bacon, pork sausage, and spareribs aren’t on the Macrobolic
menu—only lean cuts will do.
TABLE 3.7. PROTEIN/NUTRITIONAL VALUE OF PORK TENDERLOIN
Serving Size 6 ounces
Calories 204.00
Protein (g) 35.70
Fat (g) 5.80
Saturated Fat (g) 2.00
Total BCAAs (g) 6.47
Total Critical Five Amino Acids (g) 14.28
BV (g) 76.00
New Research Bulletin
Fatty fish may offer an added fat-loss perk. Incorporating a daily meal
of fatty fish may decrease fat cells and enhance fat loss by raising the
amount of leptin in the body. Leptin is a hormone that decreases
hunger and shrinks the site of fat cells—good stuff!
Protein—Choosing the Right Building Blocks 45
PROTEIN SUPPLEMENT SOURCES
As I mentioned earlier, various protein supplements are now available, which
can be very beneficial in helping athletes meet their protein requirements. In
some instances supplements are better than whole foods, thanks to major
advancements in manufacturing technologies. Let’s take a look at some of the
best protein supplement sources out there.
Whey
Whey protein is a very popular protein source used in sports nutrition supplements.
Some of this popularity is due to whey’s many benefits, while some is
also the result of advertising hype by companies looking to sell product. As
you thumb through the muscle mags, you see ad after ad from supplement
companies touting their whey to be the “superior protein.” All hype aside,
whey protein ranks high in Macrobolic Nutrition, but it’s not the answer to all
your protein supplement needs. Let’s take a look at what whey protein really
has to offer.
Believe it or not, whey was once looked upon as a waste product of the
cheese manufacturing process. Whey makes up 20 percent of milk protein
(casein makes up the other 80 percent) and is a byproduct from the separation
of the liquid whey from the more solid curd in cheese manufacturing. Cheese
manufacturers used to throw away the liquid whey until someone finally realized
they were disposing of the most nutritious part of the milk. Depending on
the processing techniques used,whey can contain anywhere from 34 to 90 percent
protein.The whey with lower concentrations of protein are typically used
in food products, while the whey with higher concentrations are used in nutritional
supplements.
Whey Grades: Concentrate and Isolate
The whey proteins used in sports nutrition usually contain protein in a range
of 70 to 90 percent or more.Those that range from 70 to 89 percent are classified
as whey protein concentrate (WPC). A concentration of 80 percent is
usually the standard used in most WPC supplement products.Whey with a
protein content of 90 percent or higher is classified as whey protein isolate
(WPI).The higher the concentration of protein, the lower the fat and lactose
content, so WPI obviously has a higher protein content with less fat and lactose
than WPC. In fact, WPI is virtually lactose and fat free, containing less
than 1 percent of each. (See Table 3.8.) The higher protein content in WPI
also yields a higher concentration of amino acids. However, both WPC and
WPI contain high levels of BCAAs and glutamine (in the form of glutamic
46 Macrobolic Nutrition
acid) and a fair amount of arginine. So, it ranks pretty well on our Macrobolic
critical five score.
Whey ranks very high with a PDCAA of 1.14 (actually over the top 1.0
ranking set by the USDA) and also gets the highest BV score available at 100.
Whey’s high BV of 100 reflects how efficiently the body will utilize its amino
acids to maintain nitrogen balance.
Aside from whey’s high protein, high amino acid content, and high BV,
it also contains protein fractions.The protein fractions lactalbumin, lacto globulin,
immunoglobulin, lactoferrin, and lactoperoxidase offer important benefits.
Studies have shown that these fractions have effective antioxidant and immune
support benefits, which can improve a bodybuilder’s recovery from a stressful
workout.These whey protein fractions also work to remove ammonia, lactic
acid, and cortisol, three catabolic byproducts of exercise that hinder muscle
growth and performance.The removal of these catabolic substances is critical
for achieving maximum muscle growth, performance, and recovery.
TABLE 3.8. TYPICAL PRODUCT ANALYSIS OF WHEY PROTEIN
Whey Protein Concentrate (WPC) Value
Protein (N x 6.38) as is 81.00%
Moisture 4.10%
Ash 2.50%
Carbohydrates as Lactose 2.60%
Fat 7.90%
Whey Protein Isolate (WPI) Value
Protein (N x 6.38) dry basis 92.00%
Moisture 4.00%
Ash 3.00%
Carbohydrates as Lactose <1.00%
Fat <1.00%
The process in which whey is manufactured is critical for obtaining these
fractions. Some processing techniques denature whey and destroy these fractions.
WPC is typically higher in protein fractions than WPI. Ion-exchanged
WPI processing retains lactoglobulins and lactalbumin but is lacking in the
other fractions. One type of WPI processing called “membrane processing”
passes the whey through a variety of different membrane type filters, which
Protein—Choosing the Right Building Blocks 47
separates out of the fat and lactose while retaining the protein and immunoglobin.
As you can see, processing also makes a difference in the quality and
functionality of whey supplements.The good news is that most reputable supplement
companies are using the proper manufacturing processes to produce
quality whey products.
The Final Analysis
Whey makes a great source of protein with its BV score of 100, high amino
acid content, and protein fractions.The fact that it is a fast (rapidly absorbed)
protein needs to be considered. As a fast-release protein, it will quickly supply
amino acids to your muscles to stimulate muscle growth and prevent catabolism.
This makes whey a great postworkout protein source, as it will quickly
replenish depleted amino acid levels. However, whey protein’s fast-release
property means it will not maintain amino acid levels.Therefore, I recommend
using it in conjunction with the other slower-release proteins.
All in all,WPC and WPI definitely make great protein sources for athletes.
Whey should definitely be one of your protein sources, but don’t believe all the
advertising hype and disregard other great protein supplement sources like
casein, soy, and milk protein isolate.
Caseinate
Caseinate, or casein, has made a sudden surge into the sports nutrition arena.
Once thought of as an inferior protein because of its low BV of 77, casein has
recently gained praise from sports nutritionists. For years, the whey industry
pounded the comparison of whey’s BV of 100 to casein’s measly 77. But a
study conducted by Dr.Yves Boire reported in the Proceedings of the National
Academy of Sciences in 1997 gave casein some firepower to fight back. In this
study, cows were fed radioactively labeled leucine.The milk from these cows
was separated into labeled whey and labeled casein, and both were fed to
humans. The study showed that whole-body muscle breakdown was inhibited
by 34 percent after ingestion of the casein, while these effects were not seen in
the whey group.The whey produced a short-lived elevation in blood amino
acid, while casein provided a more level plateau of increased blood amino
acids. This resulted in better nitrogen retention and an overall increase in
anabolism with a decrease in muscle catabolism. I’d say casein just leveled the
playing field on whey’s higher BV!
Additional benefits of casein supplements include its high protein content.
Most casein yields between 85 and 90 percent protein and is extremely low in
fat, carbohydrates, and lactose. Casein is also fairly high in BCAAs and glutamine.
48 Macrobolic Nutrition
TABLE 3.9. TYPICAL PRODUCT ANALYSIS OF CALCIUM CASEINATE
Calcium Caseinate Value
Proteins 88.00%
Moisture 6.00%
Total Fat 1.80%
Ash 5.00%
Lactose 0.20%
Casein’s slower release rate and its ability to maintain blood amino acid
levels for a longer period of time will keep you in a positive nitrogen balance
between meals and during the night while sleeping. Combining casein with
whey ensures both fast amino acid saturation and sustained nitrogen retention.
Egg Protein Powder
Egg protein is generally sourced from either egg whites or whole egg. Ovalbumin
or egg white is generally used as the reference protein for PER (protein
efficiency ratio) comparisons when grading protein quality. Egg protein
has slowly lost favor, due to its higher price tag in the supplement industry.
An article published in Functional Foods and Neutraceuticals, by R. Kreider, discusses
research by V. Gattas which illustrates that egg protein promotes anabolism
by promoting nitrogen retention.The results show that egg is as good
as whey, casein, and colostrums for making these anabolic changes happen.
Since egg protein powder may not be high on the list for taste, I must recommend
the use of eggs in your diet on a daily basis. Egg whites have classically
been a favorite of bodybuilders, but for every four whites, you must have
a yolk. The egg yolks strengthen the amino acid profile and add omega-3 fatty
acids (the importance of which is covered in the discussion on fats).Twelve egg
whites and three yolks are an easy, and relatively cheap, way to get about 50
grams of high-quality food protein for one of your Macrobolic meals.
Soy
What I’m talking about here is soy protein powder, more specifically, Supro®
soy protein, which is the only vegetable protein that is a complete protein.
The Solae Company has changed the rules as far as soy protein powder is concerned
with the introduction of their Supro® powder. Unlike other foods (like
bread), which are processed to extend shelf life and to improve flavor, proteins
are processed to increase BV and actually improve their functionality. Manufacturers
can sometimes turn a crappy protein into a muscle-building giant.
Protein—Choosing the Right Building Blocks 49
This is the definitely the case with (Supro®) soy protein isolate. By using advanced
manufacturing techniques, Solae, the makers of Supro, have been able
to use an inferior source like soy beans to create a superior muscle-building
protein.With a BV of 100 and large amounts of glutamine, arginine, and
BCAAs, Supro rates high in Macrobolic Nutrition!
The health benefits of soy protein have been well documented and
researched by the Solae Company. For athletes, these benefits are even more
important because they serve both general health and physical performanceenhancement
functions.A compilation of thirty-eight studies (by J.W.Anderson,
et al., published in the New England Journal of Medicine in 1995) reported
that soy protein consumption resulted in a significant reduction in both total
cholesterol and LDL cholesterol as well as in serum triglycerides. The FDA
approved a claim linking soy protein consumption to decreased cardiovascular
risk in October 1999. The claim states that a diet low in saturated fat and
cholesterol in combination with daily consumption of 25 grams of soy protein
reduces the risk of coronary heart disease.
Increased physical activity leads to an increase in oxidative stress and damage
to the body and an elevation in serum (blood) free radicals. Skeletal muscle
is especially susceptible to oxidative stress and damage. In 1995 Anderson,
et al., noted that supplementation with Supro® soy protein (with high levels of
isoflavones) appeared to provide potent antioxidants that delivered protective
antioxidant properties. In a whey/soy study conducted by Rossi and colleagues
at the Ohio State University in 1998, two groups of subjects were given either
40 grams of Supro® soy or 40 grams of whey.After three weeks, the soy group
had significant increases in their total antioxidant status, while the whey group
had significant reductions.
The view that soy will increase estrogen levels in men is very inaccurate.
In fact, it is my belief and the belief of many scientists that soy actually lowers
estrogen activity in men.The key word here is “activity.” Let me explain why
this is so.
The view that soy functions as an estrogen stems from the isoflavones
found in soy. These compounds have chemical structures similar to estrogen,
and because of this similar chemical structure, they bind to and block estrogen
receptor cells. By blocking the estrogen cell receptors, the estrogen circulating
in the blood will not have any estrogenic effects and is inactive.These
isoflavones work similarly to the popular antiestrogen drug Nolvaldex™
(Tomoxifin Citrate) used by bodybuilders. Lowering estrogen activity is always
a goal for bodybuilders, because estrogen increases body fat, water retention,
and gynecomastia (excessive development of the breast in the male), which
50 Macrobolic Nutrition
are all highly undesirable characteristics for men and particularly for bodybuilders.
Furthermore, the isoflavones in soy are considered the key compounds
responsible for many of the health benefits associated with soy consumption.
In a recent study (see “Research Update” below), young men consumed soy
protein daily over a two-month period.Over the course of the study, soy consumption
decreased DHT (the testosterone derivative that is associated with
benign prostastic hyperplasia—prostate enlargement) and baldness, but did not
affect other types of testosterone.
So, let’s set the record straight about soy protein. High-quality soy-based
protein supplements have many advantages for bodybuilders and athletes, and
should definitely be an important part of their nutrition program.
AMINO ACID CONTENT OF PROTEIN SOURCES
Table 3.10 on the following pages provides the amino acid content of various
protein sources, along with its total critical five amino acid content based on
100 grams of protein. Note: Probolic™ protein, which will be discussed shortly,
has the highest total value of critical amino acids to support muscle growth.
Protein—Choosing the Right Building Blocks 51
RESEARCH UPDATE
Effects of Soy Isoflavone Consumption on
Reproductive Hormones in Healthy Young Men
Thirty-five healthy men (average age range of 22 to 33 years old) consumed
milk protein isolate (MPI), low isoflavone soy protein isolate
(low-iso SPI); 1.6 +/– 0.19 milligrams isoflavones/day) and high
isolflavone SPI (high-iso SPI; 61.7 +/– 7.4 milligrams isoflavones/day)
for fifty-seven days, each separated by four-week washout periods, in
a randomized crossover design. Conclusions: Soy protein, regardless
of isoflavone content, decreased serum DHT and DHT/testosterone
with minimal effects on other androgens, estrogens, gonadotropins, or
SHBG [sex-hormone-binding globulin] in healthy young men.
B. L. Dillingham, B. L. McVeigh, J. W. Lampe, and A. M Duncan,
“Effects of Soy Isoflavone Consumption on Reproductive
Hormones in Healthy Young Men,” Department of Human Biology
and Nutritional Sciences, University of Guelph, Ontario, Canada.
Fred Hutchinson Cancer Research Center, Seattle, Washington, USA
STAY ANABOLIC: WHAT PROTEINS AND WHEN?
One of the major aspects of Macrobolic Nutrition is meal timing.The 45/35/20
lean-mass equation is designed to keep your body in an anabolic state throughout
the day by optimizing key hormones and maintaining positive nitrogen
retention.This is covered in greater detail in the discussion on meal frequency.
For now, let’s look at protein’s role in the equation.
Protein must be ingested frequently throughout the day to deliver a steady
supply of amino acids into the blood to be delivered to muscle tissue.This
steady supply provides a positive nitrogen balance and an anabolic (muscle-
52 Macrobolic Nutrition
TABLE 3.10. AMINO ACID PROFILES OF COMMON PROTEIN SOURCES
Soy Protein Egg Protein Milk Protein Calcium
Ingredient Probolic™ Isolate (Dried) Isolate Caseinate
Alanine 4.23 4.30 5.77 3.50 3.00
Arginine 7.00 7.60 5.43 3.50 3.70
Aspartic Acid 11.13 11.60 10.18 8.00 6.90
Cysteine/Cystine 1.25 1.30 2.59 0.60 0.40
Glutamic Acid 18.78 19.10 13.29 20.80 20.90
Glycine 3.83 4.20 3.49 1.90 1.80
Histidine 2.60 2.60 2.26 2.70 2.90
Isoleucine 4.60 4.90 5.66 4.40 4.60
Leucine 9.33 8.20 8.41 10.30 9.10
Lysine 6.50 6.30 6.80 8.10 7.70
Methionine 1.38 1.30 3.44 3.30 2.90
Phenylalanine 5.10 5.20 5.82 5.00 5.10
Proline 5.43 5.10 3.91 9.50 10.40
Serine 5.18 5.20 6.88 6.20 5.80
Threonine 3.73 3.80 4.55 4.50 4.30
Tryptophan 1.28 1.30 1.23 1.40 1.20
Tyrosine 3.78 3.80 3.91 5.20 5.50
Valine 6.10 5.00 6.37 5.70 5.70
Critical Five
Amino Acids 45.81 44.80 39.16 44.70 44.00
building) environment. If blood amino acid levels drop, your body pulls these
amino acids from muscle tissue.This puts you in a negative nitrogen balance
and catabolic state.Your body actually “eats away” your hard-earned muscle in
order to maintain blood amino acid requirements.
This can easily occur if a highly trained athlete is not careful. Intense training
depletes amino acid stores.To make matters worse, building more muscle
requires more amino acids.Therefore, it is extremely important that you take
in adequate amounts of protein from sources with high concentrations of
essential amino acids, especially the critical five amino acids.
Protein—Choosing the Right Building Blocks 53
Casein Whey Protein Fish
Ingredient Hydrolysate Concentrate Beef Chicken (Tuna)
Alanine 3.00 4.82 6.02 5.44 6.05
Arginine 3.70 3.18 6.83 6.02 5.96
Aspartic Acid 6.90 12.26 10.00 8.89 10.24
Cysteine/Cystine 0.40 2.28 1.06 1.29 1.07
Glutamic Acid 20.90 15.41 16.04 14.98 14.93
Glycine 1.80 2.00 4.74 4.90 4.78
Histidine 2.90 2.41 3.22 3.10 2.96
Isoleucine 4.80 6.41 5.17 5.28 4.65
Leucine 9.10 11.60 8.85 7.50 8.12
Lysine 7.70 9.83 9.40 8.50 9.18
Methionine 2.90 2.35 2.83 2.77 2.96
Phenylalanine 5.10 3.56 4.35 3.96 3.89
Proline 10.40 6.28 4.21 4.12 3.53
Serine 5.80 6.24 4.00 3.45 4.08
Threonine 4.30 8.44 4.64 4.22 4.38
Tryptophan 1.20 1.80 1.06 1.17 1.12
Tyrosine 5.50 3.26 3.68 3.38 3.38
Valine 5.70 6.09 5.42 4.96 5.16
Critical Five
Amino Acids 44.20 42.70 42.30 38.74 38.82
The whole idea behind Macrobolic Nutrition is to give your body the tools
it needs to grow muscle.Your protein intake must be staggered throughout the
day to deliver a steady supply of amino acids to the blood and to provide ample
nitrogen (donated by the amino acids) to shift the body into an anabolic, or
muscle-building, state. Whether you derive the protein from food or supplements
depends on convenience and availability. The only thing we know for
sure is that at bedtime a protein drink, lower in carbohydrates and fat, is superior
for several reasons. One reason is that food protein increases stomach acidity,
which is not good at bedtime and may result in a feeling of heartburn.
Conversely, a shake containing Probolic-engineered protein is lower in acidic
proteins and higher in critical-cluster amino acids than any other protein on the
market.This provides exactly what we need at bedtime, which includes:
1. Lower insulin levels
2. Increased glucagon levels to stimulate the conversion of stored triglycerides
into usable fatty acids, thereby facilitating body-fat reduction
3. Suppressed somatostatin (due to the increased glucagon) for a more efficient
GH release
4. Amino acids, supplied by the delayed-release protein blend, as building
blocks needed in the newly created anabolic environment
The most critical times of the day are the one-hour periods prior to and
after your workout. If you want to grow, two basic aspects of these time periods
must be evaluated: energy levels and recovery nutrients.A Macrobolicallybalanced
meal eaten about ninety minutes prior to your workout will provide
you with the blood sugar level your body depends on when trying to grind
through a grueling workout. A blended-protein source with varying release
rates will ensure that a steady supply of the critical five amino acids are available
for energy and muscle growth.
Postworkout is also best addressed with a Macrobolic meal or Macrobolic
meal replacement drink. Again, the low-glycemic carbohydrates contained in
the meal will supply the muscle glycogen in a steady manner, while a steady
source of amino acids aids in muscle recovery and an elevation in protein synthesis
to stimulate muscle growth.
ABSORPTION RATES OF PROTEINS
Absorption rates are another important factor to consider to avoid falling into
a negative nitrogen balance. The absorption rates of protein have become a hot
topic in the supplement industry, spurred by the whey and milk protein indus-
54 Macrobolic Nutrition
tries in their fight for market share in protein supplements. Different proteins
raise blood amino acid levels at different rates.This is termed “release rate.” Proteins
can be categorized into three groups: fast release, medium release, and
slow release.Which category is the most effective for athletes has been a heated
debate in recent years. Each category has its own characteristics:
 Fast release—increases blood amino acid levels rapidly, but amino acid levels
also fall rapidly. Sources: whey protein isolate, whey protein concentrate.
 Medium release—takes a little longer to raise blood amino acid levels and
drops slower. Sources: milk protein isolate, soy isolate, soy concentrate.
 Slow release—provides a gradual increase and maintains blood amino acid
levels for a longer duration of time. Sources: casein, whole foods.
Protein—Choosing the Right Building Blocks 55
Release Rates of Various Protein Sources
Blood Levels of Amino Acids
Time (in minutes)
4.5
4.0
3.5
3.0
2.5
2.0
1.5
1.0
0.5
0
0 30 60 90 120 150 180 210 240 270 300 330 360 390 420
Fast-Releasing Medium-Releasing Slow-Releasing
Protein (Whey) Protein (Soy) Protein (Casein)
Figure 3.1. This graph illustrates the release rates of whey, soy, and casein.
As you can see, each protein source has a different release rate. Whey protein
provides a quick release while soy protein provides a medium release and the
casein provides a slow release of amino acids. Therefore, combining all three
protein sources will provide a constant supply of amino acids to muscle tissue
for optimum nitrogen retention.
Combining Fast, Medium, and Slow Proves Best
The truth is, all of these protein sources have their benefits, and ideally are best
used together.Remember, if you are following Macrobolic Nutrition properly,
you will be eating 35 percent of your total calories from protein spaced
throughout the day into five to seven meals every two and a half to three
hours. Out of these meals, three to four should be whole-food meals and two
to three should be supplements.Whole-food protein sources such as chicken
provide a slow release of amino acids, due to the body’s need to break down
and digest the proteins.When proteins are eaten with carbohydrates and fats, the
amino acids are released even more gradually. Macrobolic whole-food meals in
the 45/35/20 ratio provide a favorable release of amino acids and an anabolic
hormonal environment. Protein supplements and meal replacements, on the
other hand, have to be chosen carefully, but if formulated properly, supplements
can actually be more beneficial than whole foods at certain times of the day.
Morning, postworkout, and before bed are all times in which the properly
formulated supplement can offer a tremendous advantage.The first thing in
the morning and postworkout are both times when blood amino acid levels are
low, either from being in a rested state (during sleep) or from being depleted
by exercise. You’re in jeopardy of being in a catabolic state at these times, so
you want to quickly replenish amino acids to get back to a positive nitrogen
balance and shift from being catabolic to anabolic. A supplement containing
fast-, medium-, and slow-release proteins such as whey, soy, and casein will provide
a quick infusion of amino acids to get you back to positive nitrogen balance
and will let you maintain high blood amino acid levels for many hours
until your next meal.
Many of us have busy schedules and don’t always have the time to sit down
and eat a Macrobollically-balanced meal, let alone cook and prepare one, so
supplements can offer a quick and convenient alternative.Who has the time to
prepare, cook, and eat seven meals a day? Good thing there have been advancements
in supplement technology. When I was competing back in the late 1990s,
these types of quality supplements didn’t exist. The development of highquality
supplements allows you to get your five to seven Macrobolic Meals
in—no excuses!
Consuming a slow-release protein before going to bed helps prevent catabolism
during the many hours of fasting while you sleep.Whole food provides a
slow release of amino acids, which is what you want to maintain blood aminoacid
levels during the night, but they can wreak havoc on your stomach. Food
proteins, especially meat and dairy, are acidic and can cause stomach discomfort
and heartburn during the night.A protein shake containing the whey, soy, and
casein combination I mentioned earlier will have the preferred sustained-release
56 Macrobolic Nutrition
profile, and is also less acidic and easier to digest.This precisely formulated combination
is what I refer to as a Probolic protein.A Probolic protein is one that
yields a sustained-release profile of the critical five amino acids, to optimize the
blood amino acid levels conducive to an anabolic environment.
It is also important to note that a supplement taken at night before going
to bed should be high in protein, very low in carbohydrates, and high in fiber,
which is not the typical Macrobolic ratio.The Macrobolic 45/35/20 creates
the ideal hormonal environment during the day, but you want a different hormonal
landscape while you sleep. A Probolic protein taken before bed will do
the following:
1. Decrease insulin
2. Increase glucagon
3. Suppress somatostatin and increase growth hormone (GH)
4. Supply high levels of amino acids and maintain positive nitrogen balance for
many hours
RESEARCH UPDATE
Combining Fast- and Slow-Release Protein
Improves Nitrogen Retention
In 1997, French researcher Yves Boirie and colleagues introduced the
terms “fast” and “slow” dietary proteins to describe the differences in
whey and casein digestion. The higher concentrations of plasma amino
acids in the three-hour period following a whey meal results in higher
rates of protein synthesis. After this period, it is casein and not whey
that results in higher rates of protein synthesis, a condition that is
maintained for several hours.
Combining whey with casein provides both fast, high concentrations
of amino acids and long-term high concentrations of amino acids
to maintain muscle nitrogen retention and improve protein synthesis.
This supports Macrobolic Nutrition’s recommendation to combine protein
sources such as whey, casein, and soy for optimal protein synthesis
to support muscle growth and prevent catabolism.
Yves Boire, et al., “Slow and Fast Dietary Proteins Differentially
Modulate Postprandial Protein Accretion,”
Proceedings of the National Academy of Science 94 (1997) 14930–5.
Protein—Choosing the Right Building Blocks 57
Engineering the Perfect Anabolic Protein:
MHP’s Probolic Protein Blend
For an athlete, a variety of protein sources may not only be a good idea,
but also a necessity. Different proteins are composed of varying concentrations
of different amino acids, so a blend of protein sources, if chosen
wisely, provides an even distribution and concentration of the amino
acids necessary for optimal growth. For an athlete, protein demands
exceed the RDA (recommended daily allowance set up by the federal
government) due to the increase in muscle breakdown caused by extensive
training and limited recovery. The even distribution of amino acids
and their duration in the bloodstream are both of concern. Different proteins
have different release rates and different rates of absorption, factors
that affect how long the blood amino acid levels remain elevated.
The blend utilized in Probolic is, in essence, a delayed-release protein.
The whey in the formula possesses a fast release rate and rapidly
elevates blood amino acid levels. The soy, on the other hand, is classified
as a medium-release protein, and will extend the amino acid release
into the bloodstream past that of the whey concentrate. The addition of
calcium caseinate helps maintain an elevated blood amino acid level
beyond that provided by the soy, and provides the slowest release rate
of the three proteins. This protein blend provides amino acids that effectively
donate nitrogen for up to three hours after the ingestion, preventing
the body from slipping into a catabolic environment.
25 –
20 –
15 –
10 –
5 –
0 –
Probolic versus Leading Proteins: Amino Acid Profiles
(per 100 grams of protein)
Arginine BCAAs Glutamine*
Critical Cluster Amino Acids
grams
Probolic
Beef
Casein
Whey
Total
Critical Cluster
Amino Acids:
Probolic = 47.32
Beef = 42.31
Casein = 39.21
Whey = 40.07
*Glutamine values based
on glutamic acid content.
58 Macrobolic Nutrition
WHAT DOES ALL OF THIS MEAN
TO YOUR TRAINING?
The impact your diet (in this case, the protein you consume) has on the results
of your training is the key element in determining the outcome of all your
efforts. Everyone knows that you need protein to build muscle, but I have given
you the “master key” as far as protein consumption is concerned. The information
outlined in this chapter tells you why, how much, and when to eat the
right proteins, and most of all, what they will do for you.We all know that
athletes have a higher demand for protein than the average individual, but how
that extra protein is consumed is what will actually make or break you.The
rules for success with protein intake are:
1. Consume 35 percent of your total calories from protein sources high in
essential and critical five amino acids.
2. Consume different sources of protein. For example, one meal of eggs and
egg whites, one meal with tuna, one meal with chicken, some red meat at
one meal, and a couple of supplement meals will provide a wide variety of
absorption rates and amino acid profiles.This variety will ensure that you
receive a steady source of high levels of all the amino acids necessary for
muscle growth. Remember, different proteins score differently in different
categories, such as in the biological value (BV) category, so a variety of the
highest-scoring protein sources is the best.
3. Eat five to seven meals per day, two and a half to three hours apart.Three
to four of these meals should be from whole foods and two or three meals
per day should be from protein supplements. Research shows that meal
frequency is important to maintain nitrogen retention and improve protein
synthesis.
4. Choose protein supplements wisely and take them at critical times of the
day. A supplement combining whey, soy, and casein provides a quick, medium,
and slow release of the essential and critical five amino acids. Optimum
times for Probolic protein supplements are:
a) First thing in the morning as part of a 45/35/20 Macrobolic meal
b) Postworkout as part of a 45/35/20 Macrobolic meal
c) Before bedtime: One-quarter gram (0.25 g) of protein per pound of
body weight (body weight  0.25), high in fiber to further prolong
amino acid release
Protein—Choosing the Right Building Blocks 59
Therefore, a 200-pound athlete would consume a 50-gram serving of Probolic
protein supplement high in fiber and low in carbohydrates before bedtime
(200 lbs  0.25 g  50 g).
If you follow these protein guidelines, you will remain in an anabolic
(muscle-building) state twenty-four/seven.When my protein intake is frequent
and I am taking my bedtime shake, my muscles feel fuller and harder. I don’t
know if it is due to the glycogen-sparing effects, or the anabolic effects, or a
combination of both, but I definitely see and feel a difference.Remember, your
best twenty-three hours of growth potential each day are the twenty-three
hours after you train, but you need to supply your body with the amino acid
building blocks if you want to grow!
60 Macrobolic Nutrition
Photo by Per Bernal.
CHAPTER 4
FATS ARE AS ESSENTIAL AS ANY OTHER NUTRIENT in the human body.
They are the richest source of energy, donating nine calories per gram as
compared with only four calories per gram provided by both carbohydrates
and protein. Dietary fat also helps you absorb the fat-soluble vitamins A, E,
D, and K. Fat consumption needs to be monitored, though, because while
certain sources offer health benefits, others can present serious health risks
including cardiovascular disease, cancer, and obesity.Dietary fats vary in their
activity and function in the body.You have probably heard the terms or concepts
of “good fats” and “bad fats.” The fats you choose should come from
the naturally occurring fat found in lean animal protein sources like chicken,
beef, tuna, salmon, and whole eggs, along with other select sources high
in essential fatty acids such as seeds, nuts, olive oil, and flaxseed oil. Even
though certain animal-based protein sources contain saturated fat, selecting
the leanest cuts will ensure that you keep saturated fat at a safe level. In Macrobolic
Nutrition, 20 percent of your calories are recommended to be
derived from fat. The body needs some fat, primarily in the form of fatty
acids, in order to perform optimally and maximize muscle growth.When a
fatty acid cannot be manufactured by the body and has to be derived from
the diet, it is called an essential fatty acid, or EFA. EFAs are responsible for the
formation of prostaglandins and other hormonelike substances that regulate
blood pressure, fight infection, regulate growth in children, and have an antiinflammatory
effect.They are also responsible for skin and hair growth. Fatty
acids are long chains of carbon, hydrogen, and oxygen all joined together.
How the carbon, hydrogen, and oxygen atoms are joined together determines
whether it is a saturated, monounsaturated, or polyunsaturated fat.The
structure also affects their stability, shape, and how they work in the body.
Unsaturated fatty acids have carbon chains linked together by double
61
bonds. Saturated fats like butter and fatty acids with trans double bonds (the
carbon chains are on opposite sides of the bond) like margarine tend to be
solids at room temperature,while cis fatty acids (both carbon chains are on the
same side of the bond) tend to be liquids at room temperature.Vegetable oil is
an example of a cis fatty acid.
When the food industry artificially hydrogenates oils, they reduce the double
bonds by adding hydrogen atoms.The result of this process is the creation
of trans fatty acids.Trans fatty acids are what keep the oil in processed peanut
butter from separating out as it does in natural peanut butter. The problem
with trans fatty acids is that they reduce the fluidity of your cell membranes
and actually make it harder for cells to function.Trans fatty acids are minimized
in the Macrobolic cookbook, and serve no purpose for a bodybuilder trying to
maximize hormone production and muscle growth.
Essential fatty acids are very important for health and performance.The
two fatty acids that are considered essential are alpha linolenic and linoleic.
These two fats make up two distinct families of fatty acids; the omega-3 family,
from alpha linolenic and the omega-6 from linoleic. Seeds and grains are
the primary source of omega-6 fatty acids in the diet. Sunflower, safflower,
and corn oils are excellent choices to increase your omega-6 intake. The
American diet usually provides sufficient omega-6, but is often proportionately
low in omega-3. Therefore, omega-3 fatty acids are more commonly
62 Macrobolic Nutrition
RESEARCH UPDATE
Trans Fats Hinder Muscle Growth
A new study describes yet another insidious effect of trans fats: muscle
loss. Focusing on the effects of trans-fat ingestion in seventeen
women and fifteen men, age thirty-eight to eighty-three, the study
found that it interferes with the metabolism of essential fatty acids by
inhibiting their conversion into eicosanoids. It turns out that some of
these vital eicosanoids control protein metabolism and synthesis in
the body. When the trans fats lowered eicosanoid production, protein
synthesis declined, leading to amino acid loss and subsequent muscle-
tissue loss.
Hubbard, R., et al.,”Apparent Skeletal Muscle Loss Related to Dietary Trans
Fatty Acids in a Mixed Group of Omnivores and Vegetarians.”
Nutrition Research 23(2003): 651–658.
supplemented, and can be derived from dark green leafy vegetables. Even
though fish oil is not high in the primary omega-3 fatty acid, alpha-linolenic
acid, it is exceptionally high in the omega-3 derivatives EPA (eicosapentaenoic
acid) and DHA (docosahexaenoic acid).These two fats are essential
for neurological development and brain function. In one study performed on
rats, it was proven that a diet high in saturated fats impaired learning, while a
diet high in the omega-3 fatty-acid derivatives DHA and EPA heightened
mood and improved cognitive function.As we age, levels of DHA decrease in
the brain. So it is imperative to pay additional attention to this fat if you want
to stay sharp.
Another function of the omega-3 family of essential fatty acids involves
insulin secretion and insulin sensitivity. This is extremely important to Macrobolic
nutrition, since our emphasis is on low-glycemic carbohydrate sources
and on optimizing insulin levels throughout the day. In Chapter 2, I explained
in detail how insulin affects our bodies. Studies show that omega-3 fatty acids
actually increase membrane permeability of the beta cells in the pancreas (where
insulin is made), thus allowing for insulin to be released easier.This helps prevent
the oversecretion of insulin (hyperinsulinemia or Syndrome X). Since the
muscle cells also have a phospholipid or fat layer with insulin receptors on it,
the omega-3 fatty acids increase the cells’ insulin-binding affinity and sensitivity,
enhancing glucose transport across the cell membrane.This change results
in increased glycogen storage and leads to fuller, harder muscle and increased
energy storage.
Joint pain and inflammation are major concerns for many people, especially
athletes. Joint pain and inflammation can sideline your ability to train
and perform optimally and hinder your progress. In a study by M. J. James,
et al., published in the Journal of Biological Chemistry in 2000, omega-3 fatty
acids were shown to decrease COX-2 (cyclooxygenase), decrease the enzymes
associated with joint degradation, and decrease the cytokines (messenger
chemicals) associated with inflammation.The COX-2 enzyme is induced by
inflammation, and is involved in most diseases associated with chronic inflammation.
Joint pain and inflammation as well as joint deterioration will be
highest when this enzyme is turned on. The omega-3 derivatives EPA and
DHA have exhibited strong anti-inflammatory activity and help shut down
the COX-2 enzyme. The studies actually substantiate the anticatabolic effects
that the omega-3 family has on joint tissue. Since joint pain and degradation
can plague bodybuilders, it’s critical to make smart choices (like the omega-
3s) for your fat intake.
In all of the studies I have examined, the anti-inflammatory effect of the
Fat—It Is Essential! 63
NEW SCIENCE UPDATE
Study Proves Eating Unsaturated Fats Instead
of Saturated Fats Helps Reduce Body Fat
Piers and coworkers conducted a randomized crossover study of eight
overweight or obese men (aged 24 to 49 years with BMI 25.5–31.3
kg/m[2]). These subjects followed two diets for four weeks each to
determine whether substitution of saturated fat with monounsaturated
fat affects body weight and composition. The male subjects were provided
with all food and beverages during the study period. The percentage
total energy from fat for each test diet was as follows: On
the saturated fatty acid-rich diet, 24 percent saturated fat, 13 percent
monounsaturated fat, and 3 percent polyunsaturated fat; on the monounsaturated-
rich diet, 11 percent saturated fat, 22 percent monounsaturated
fat, and 7 percent polyunsaturated fat.
During the study period, the researchers kept track of body composition,
blood pressure, energy expenditure (resting and postprandial
metabolic rates, substrate oxidation rate, physical activity), serum
lipids, the fatty acid profile of serum cholesteryl esters, and plasma
glucose and insulin concentrations. The researchers used some of
these measurements to determine if the subjects followed the diets, for
example by keeping track of cholesterol levels and the fatty acid composition
of serum cholesteryl esters in their blood.
The study revealed that the men had a lower body weight (–2.1
kilograms) and lower body-fat mass (–2.6 kilograms) at the end of the
monounsaturated fat-rich diet as compared with values at the end of
the saturated fat-rich diet. No significant differences were detected in
energy or fat intake, energy expenditure, substrate oxidation rates, or
self-reported physical activity. The researchers concluded that substituting
dietary saturated fat with unsaturated fat (predominantly
monounsaturated fats) can cause a small but significant reduction of
body weight and body-fat mass without a significant change in total
energy or fat intake. This study provides more evidence that “all calories
are not created equal”!
Piers L.S., Walker K.Z., Stoney R.M., Soares M.J., O’Dea K. “Substitution of
Saturated with Monounsaturated Fat in a 4-week Diet Affects Body
Weight and Composition of Overweight and Obese Men.”
British Journal of Nutrition 90, No. 3 (Sept 2003): 717–727.
64 Macrobolic Nutrition
omega-3 family is best achieved when the omega-3 fatty acids are derived
from fish oils. Incorporating salmon into your Macrobolic plan provides an excellent
source of these fatty acids. In the case of the omega-3 fatty acids, supplementing
with some MaxEPA (fish oil) would benefit the bodybuilder,
ensuring ample intake of this EFA. Fatty acids in the cell membrane also gives
the body the ability to produce hormonelike substances called eicosanoids that
produce localized effects in any tissue or organ in the body.These short-acting
“hormones” have a direct effect on preventing inflammation and on the blood
flow into and out of tissue, which is important to maximize nutrient delivery
to growing muscle cells.
Cholesterol is another hormone precursor manufactured from dietary
fat in the body. I know that cholesterol has gotten a bad rap in the last few
years, but the truth is you need some of it to serve as the starting material for
all steroid hormones (like testosterone) in your body. Cholesterol also makes
up a great deal of the brain matter and is used in vitamin D production and
in the formation of bile, which is used to emulsify fats. Dietary intake of cholesterol
is not necessary because your liver can manufacture it from the low
levels of saturated fats you receive from your lean animal-protein sources. Cholesterol
forms the basic ring structure molecule that your adrenal gland will
take to manufacture corticosteroids, testosterone precursors, estrogens, and
progesterone.
As you know, the formation of hormones is extremely important for muscle
growth.Testosterone is an androgenic hormone responsible for male characteristics
such as facial hair, body hair, deepened voice, male sexual functions,
and muscle growth. All guys, especially bodybuilders, want to have as much
testosterone floating around in their bodies as possible. Studies show that you
must take in a minimum of 20 percent of your total calories from fat (yes, the
same amount recommended by Macrobolic Nutrition) to maintain normal
testosterone synthesis. Saturated fat is the preferred form of fat for the biosynthesis
of cholesterol to testosterone.This important need for saturated fat is
another reason why I believe in consuming protein sources like red meat and
whole eggs. Maybe this is why most hardcore bodybuilders and power lifters
say red meat makes them strong.
Since intense training can actually weaken your immune system, it is
worthwhile mentioning the effect that fat intake has on immune function.
T cells, B cells, and macrophages all have a strong presence of fatty acids in
their cell membranes, so the EFAs are essential for the proper development of
these immune cells. Omega-3 fatty acids also produce eicosanoids, compounds
that have been shown to elicit a strong inflammatory response to
injury and infection. Eicosanoids increase fever and swelling along with
Fat—It Is Essential! 65
immune globulin E (IGE), all-important defenses of the immune system.
Higher body temperature kills bacteria, while increased sensitivity to pain
inhibits you from moving an area that is injured (which may lead to further
damage), and IGE increases the production of allergic antibodies. These all
serve as first-line defenses of your body’s immune system, and help ensure efficient
recovery from intense training.
This makes a great argument for Macrobolic Nutrition’s requirement
to derive 20 percent of your total daily calories from fat. Fat actually helps
slow digestion of a meal, delaying the release and absorption of nutrients
into the blood.This delayed release helps lower overall glycemic response to
a meal and keeps blood sugar from spiking and insulin release stable. Slowing
down digestion of a meal also prolongs the release of amino acids from protein
into your bloodstream, improving nitrogen retention and keeping you
in an anabolic state. Fat also increases the release of CCK (cholecystokinin),
a hormonelike cytokine that sends a message to the brain that the body is
no longer hungry. Couple the anti-inflammatory, hormone-producing, and
insulin-modulating effects with the digestive benefits of fat, and it is a nobrainer
why fat is essential in your diet. Just be sure to keep track of how
much fat you consume, because at nine calories per gram, the calories can add
up pretty quickly. Sorry, this isn’t the Atkin’s diet, so forget about the crisp
bacon sizzled in butter!
FACTS ON FAT
Trans fats: Damaged fats formed when oil is hydrogenated or foods are fried.
They may raise your risk of cancer and heart disease.
Hydrogenated oil: Oil that has had extra hydrogen added to keep foods like
margarine firmer and longer lasting at room temperature. Hydrogenated oils
are found in most supermarket margarines, cookies, doughnuts, cakes, and
many other processed foods. This type of fat has been linked to an increased
risk of cancer and heart disease.
Saturated fat: Type of fat found in abundance in butter, lard, red meat, and
whole milk. Saturated fat has been blamed for increasing the risk of obesity,
heart disease, and cancer.These fats get their name from the fact that they are
saturated with hydrogen atoms.
Unsaturated fat: Type of fat found in plant oils and considered less harmful
than saturated fats. However, experts now feel that unsaturated fats rich in
66 Macrobolic Nutrition
omega-6 fatty acids can increase your risk of chronic disease if you don’t consume
enough omega-3 fatty acids.They are called unsaturated because chemically,
their molecules have room for the addition of more hydrogen. Oils high
in unsaturated fats that some experts recommend include olive oil, hemp oil,
peanut oil, and macadamia oil.
Omega-3 fatty acids: Type of fat found in fish, hemp seed, pumpkin seed,
and flax oil. Experts believe we should consume more of these fats, since they
reduce inflammation and produce a wealth of health benefits.
Omega-6 fatty acids: Group of fatty acids abundant in the American diet.
While these fats are not necessarily harmful, they may foster heart disease and
other chronic illnesses when consumed in large quantities without sufficient
omega-3 fats. Corn oil, safflower oil, and soybean oil are rich in omega-6 fats.
Monosaturated fatty acids: The type of fatty acids found in olive oil and
nuts like peanuts, macadamias, almonds, and walnuts.These fats are believed to
lower the risk of heart disease and cancer.
Fat—It Is Essential! 67
Photo by Per Bernal.
CHAPTER 5
YOU’VE SEEN PICTURES OF PROFESSIONAL BODYBUILDERS working out.
Expressions of intense determination convey the pinnacle of athleticism, only
to be overshadowed by the sheer size of the muscles being bombed.This level
of intensity is magnified by the beads of sweat forming on their bodies from
the amount of effort they are putting into every rep to pack on muscle mass.
Have you ever considered what single nutrient makes all of this possible?
What nutrient enables energy metabolism, protein synthesis, and virtually all
other chemical reactions used by the body for performance? Most average
bodybuilders overlook this cardinal nutrient because of its simplicity. But you
are not the average bodybuilder.You are on the path to becoming the best and
achieving your maximum human performance.With that in mind, let us consider
this supreme compound, known simply as water.
Many overlook water as a nutritional staple. It is a nutritional paradox; this
simple compound has no caloric value from carbohydrates, proteins, or fats; nor
does it contain any vitamins or minerals. It is almost ironic; pure water is a
nutrient that clearly has no nutritional value as far as macro- or micronutrients
are concerned.Yet, despite this fact, it is so essential to the performance of the
human body that if even 2 percent of your body weight in water was lost, you
would begin to lose the edge in the gym. In light of this,water cannot be overlooked
in Macrobolic Nutrition.
Certain minerals, such as the electrolytes, need the presence of water to
function properly. Potassium (K+) and sodium (Na+) are both cations (positively
charged ions). Because of their charge, they can interact with the partially
negative oxygen part of H2O. Thus, both potassium and sodium are dissolved
in the presence of H2O.Without proper levels of hydration, the functions of
these two electrolytes will falter. The importance of these two electrolytes
with reference to performance is covered in Chapter 8.
68
All body functions that include enzymatic activity need water to function
properly, including glucose utilization, nutrient delivery, and waste transport.
Due to its chemical composition,water really is the universal solvent; it allows
all body functions to proceed smoothly. I could go into great detail about how
water is crucial to each of these avenues of performance, but to be practical, I
won’t do so. Instead, let’s briefly view the additional benefits to the body that
water provides, aside from the direct biochemical aspects of this nutrient.
Water contained within the cell is called intracellular fluid. This fluid
accounts for 30 to 40 percent of a person’s body weight, and is typically high
in the macrominerals potassium and phosphate.The water between the cells,
which is high in the concentrations of sodium and chloride, is called interstitial
fluid. Interstitial fluid is a main component of extracellular fluid, which in
total accounts for 20 percent of the total body weight of a person.The body
will adjust its water intake and excretion to maintain the proper balance of
these fluids.
WATER’S IMPACT ON PERFORMANCE
To illustrate the sheer magnitude of water and its “weight” in the body, let’s
look at muscle tissue. Muscle tissue is made up of roughly 70 percent water.
With a decrease of only 2 percent total water weight, nerves that direct the
function of the muscle tissue will be compromised, with noticeable decreases
in muscle control and strength.Your strength training will decrease by about 21
percent and your aerobic capacity will drop by 48 percent with a water weight
loss of about 2 percent. Protein synthesis and anticatabolism are in effect when
muscle cells are properly hydrated. So, water is absolutely necessary for your
performance in the gym and your growth outside the gym.
To further illustrate the importance of water, consider the following functions.
Water flushes lactic acid from muscle cells, serves as the key component
of lubricating fluids for the joints, and serves as a shock protector in the joints
and vertebral disks. In addition,water stabilizes body temperature through perspiration.
Clearly, proper hydration is the fundamental cornerstone for upping
the muscle mass in anyone.
MAINTAINING HYDRATION LEVELS IN THE BODY
Dehydration is avoided when one responds to the thirst sensation.Yet in some
instances, dehydration has a rapid onset due to various factors. This could
include a willful deprivation of water such as when wrestlers stop drinking
to make their weight class or bodybuilders stop drinking to lose subcutaneous
water to appear more cut. Excessive water loss also occurs due to vomiting,
Water—The Nutritional Paradox 69
dehydration, diarrhea, and in the case of the athlete, sweating. The symptoms
of dehydration vary with the loss of body water weight (BWW). The thirst
sensation,weakness, loss of appetite, and slight discomfort are associated with a
1 to 2 percent loss of water. If the athlete avoids drinking water and loses 3 to
4 percent of BWW, the performance of the athlete will suffer, as described earlier.
When the loss of BWW rises to 5 to 6 percent, the body will have trouble
regulating its temperature and it will increase its respiratory rate.When it
reaches the point of 7 to 10 percent loss of BWW,muscle spasms, exhaustion,
decreased ability to maintain balance, and collapse will result. Normally, the
athlete who follows a proper diet program can avoid these conditions.Yet
endurance athletes should be aware of the conditions that develop when water
levels drop in the body.
The best source of water is obviously water, but it is also found in all foods.
Foods such as watermelon, strawberries, nonfat milk, spinach, broccoli, and lettuce
all contain 90 to 99 percent water. In addition to the water found in foods,
the body actually generates water as a byproduct of energy metabolism.When
carbohydrates, proteins, and fats are broken down, their carbon and hydrogen
components combine with oxygen to form carbon dioxide and water.
Water is lost through many avenues, so it must be replaced constantly. The
most influential variable for water loss is sweating, so Macrobolic Nutrition
suggests drinking at least 4 ounces of water per 100 kcals (kilogram calories)
burned during exercise.This may seem too little to support proper body function,
but this is the bare minimum that must be consumed when compensating
for lost fluids caused by excessive perspiration. Excessive perspiration will
result from an intense workout and the temperature of the gym. To ensure
peak performance, I always recommend sipping on cool (not ice-cold) bottled
water throughout the duration of your workout. I recommend cool, as
opposed to cold, because cool water is absorbed more quickly than cold
water.This is pivotal for keeping energy production at its maximum and lactic
acid saturation to a minimum, which means better workouts and better
results.You will also want to drink often throughout the day, since the athletes
who follow Macrobolic Nutrition will want to keep their bodies at the optimum
level of hydration so they can train at their maximum capacity.Remember,
even with Macrobolic Nutrition, you’ll have to hit the weights “heavy
and hard”!
Water is essential to life, and it is also essential to maximum human performance,
so let’s not overlook its importance.You train hard to be your best,
so it would be shameful to screw it up by not doing something as simple as
drinking enough water!
70 Macrobolic Nutrition
CHAPTER 6
NOW THAT YOU KNOW HOW THE RIGHT SELECTIONS of carbohydrates, proteins,
and fats react in the body,we need to look at what happens when you eat
these food sources in a 45/35/20 Macrobolic meal. I want you to understand
how this method of eating is going to make you bigger and leaner starting with
digestion and ending with the nutrients going into your muscle cells.To begin
this chapter, I will show how food is mechanically digested in the mouth and
chemically broken down in the gastrointestinal tract, and how different hormones
shuttle the nutrients released in the digestive process right to your
growing muscle cells—all of this while making sure not to overload these
processes and promote any storage of body fat.
THE PROCESS OF DIGESTION
When we eat whole foods, the nutrients (carbohydrates, protein, and fat) we
need to get from them are not readily available until the food undergoes the
process of digestion. Digestion starts in the mouth with chewing, the mechanical
breakdown and mixing of foods. Larger particles are broken down into
smaller ones. Smaller particles increase the surface area of the food particles so
the digestive enzymes can break down the food more thoroughly. After you
chew, digestion begins with the release of salivary amylase, an enzyme that is
part of the saliva in your mouth.This enzyme is the first step in the breakdown
of carbohydrates.After you chew your Macrobolic meal, swallowing is achieved
by a wave of muscular contractions called peristalsis.The muscles of the esophagus
propel food down into your stomach like an ocean wave moving through
water.As the food approaches the stomach, muscles relax and the food passes
through a ringlike structure of muscle called the esophageal sphincter. This
muscular ring prevents food from being regurgitated into the esophagus.
The chewed-up food is now in the stomach. The stomach is an organ
71
that performs three main mechanical functions related to digestion. In the first
function, the upper part of the stomach must relax to be able to accept large
portions of food and liquids. The second function involves mixing the food
and liquid with the digestive enzymes (like hydrochloric acid) produced by the
lining of the stomach.This lining produces both the enzymes that break down
the food and the hormones that control hunger and digestion. This is the
stage of digestion where protein foods begin to be broken down into peptides
and amino acids, to be absorbed and used by your muscles. At this point, all
nutrients have begun to be broken down, getting closer to the point where
your body can actually utilize them. The third function of the stomach is to
empty the partially digested contents into the small intestine to undergo further
digestion.The rate at which the stomach empties is controlled by several
factors.The protein and fat content of the meal, and the overall physical state
of the meal (whether it is solid or liquid) determine the speed at which the
stomach empties.A fatty meal may take up to three and a half hours to empty
out of the stomach,whereas a liquid shake low in fat will empty in about a half
hour. The other contributing factor that will slow gastric emptying is the fiber
content of the meal. Fiber also slows down transit of the food through the
intestine, allowing for more thorough absorption of the nutrients. This is
important and will help keep blood sugar and blood amino acid levels where
they need to be. Ideally, a Macrobolic meal’s protein, fat, and fiber content
allows for optimal absorption and a gradual release of nutrients.
Inside the small intestine, digestive enzymes from the pancreas, the liver,
and the intestine break down the carbohydrates further, to result in glucose
molecules that the body can readily absorb into the blood.Absorption of these
glucose molecules increases the blood sugar.Remember,Macrobolic Nutrition’s
low/moderate-glycemic carbohydrates take longer to break down to glucose,
and fat and fiber slow down gastric emptying, so the glucose from the carbohydrates
are not released in one big load into the intestine.This prevents any
spikes in your blood sugar and prevents insulin from shooting up to high. In a
sense, by adding protein, fat, and fiber, you are lowering the glycemic index of
the carbohydrates in the meal.
Let’s take a look at what happens to the other nutrients in the small intestine.
Fats are emulsified by some of the pancreatic enzymes and the bile,
which is produced by the liver and stored in the gallbladder.The emulsified
fats are easily converted into the fatty acids the body needs for efficient
absorption.The pancreas also produces some proteolytic enzymes that finish
off protein digestion.The protein foods you ate are now amino acids, dipeptides,
and tripeptides, all of which can be absorbed in the small intestine and
actively transported into the blood, where they circulate to the muscle cells
72 Macrobolic Nutrition
that crave them. As the amino acids are absorbed into the blood from the
intestine, the blood amino acid level goes up, stimulating muscle growth and
signaling an increase in glucagon levels. Glucagon mobilizes stored body fat
for energy utilization.
Insulin and glucagon are essential for transport of the nutrients to the cells,
but there are three other hormones that play a key role in the digestion of your
Macrobolic meal.They are cholecystokinin (CCK), gastrin, and secretin. Gastrin
is the hormone that signals the stomach to produce the acid that breaks
down the protein you eat into peptides. It is also necessary for the growth of
the stomach lining, the intestinal lining, and the lining of the colon. Secretin is
the hormone that signals the pancreas to start sending out the digestive
enzymes such as pepsin to break the protein peptides into amino acids. Secretin
also triggers the release of bicarbonate into the intestinal tract so the amino
acids are absorbed efficiently without being denatured (broken down) by the
acid from the stomach. In the presence of fat, secretin signals the liver to produce
bile.This is its major role in the digestion of fats. CCK causes the pancreas
to produce the enzymes that make up the pancreatic juice released into the
small intestine. CCK also signals the gallbladder to release bile for the breakdown
of the fatty part of the meal.Additionally, CCK is a messenger hormone
that tells the brain that we are no longer hungry.
UTILIZATION OF MACROBOLIC NUTRITION
Now that you know how a Macrobolic meal is broken down into the nutrients
we need to support muscle growth and optimize hormonal levels, let’s take
an in-depth look at how Macrobolic Nutrition creates the ideal anabolic and
metabolic environment to stimulate gains in lean mass.
The 45/35/20 ratio of select nutrition is designed to have all the macronutrients
work in synchronization.This is why it is referred to as the 45/35/20
lean-mass equation.This ratio of nutrients will feed your muscles throughout
the day and keep muscle-building and fat-burning hormones in check.
Low-glycemic carbohydrates, protein, and fat in a 45/35/20 ratio will provide
a gradual and controlled release of insulin.As you recall, you want to avoid
high spikes of insulin, but you want a meal to elicit some insulin because it helps
shuttle glucose, amino acids, and other nutrients into your muscles.This steady,
controlled release of insulin pushes the high concentrations of critical amino
acids provided by the protein sources in the meal to the muscles.This constant
supply of amino acids will keep you in positive nitrogen balance, and continually
supply muscle-building amino acids.Aside from helping slow digestion and
the release of glucose and amino acids into your bloodstream, fats improve
insulin sensitivity and are used for the production and formation of hormones.
Macrobolic Meals to Muscle Mass 73
Macrobolic meals are designed to keep your body running optimally
for approximately three hours. Here’s a list of what a Macrobolic meal provides:
1. Sufficient supply of carbohydrates to meet energy demands
2. Controlled insulin release to shuttle amino acids and glucose to muscle tissue
3. Controlled insulin release to prevent the transformation of triglycerides into
body fat
4. Steady supply of amino acids from quality protein sources to maintain positive
nitrogen balance
5. Raised glucagon to increase fat burning
6. The necessary supply of fat (especially EFAs) to support hormone production,
prevent inflammation, and slow digestion to control blood sugar and
amino acid release
7. A thermogenic effect
After a Macrobolic meal, all these great things are going on at once.Your
body is running optimally and you are in anabolic state.However, this is where
meal frequency becomes important.A Macrobolic meal only fuels your body
for so long.As I said, you’ll be running optimally for about three hours. If you
want to keep your body running like a finely tuned muscle machine, you’re
going to have to refuel with another Macrobolic meal.
Okay, so now your body is running on all cylinders.You’re eating every
three hours, fueling your body with the right stuff. All systems are in check,
you’re as anabolic as a bottle of testosterone.Amino acids are being shuttled to
your muscles, stimulating new muscle growth, and fat is being emulsified and
burned throughout the day.
Nighttime is a different story.You need to keep insulin low and keep nitrogen
high during the nighttime fasting hours. At night, you slam down a Probolic
sustained-release protein shake before going to bed, again creating the
ideal anabolic environment for muscle growth and fat burning. Let’s look at
our nighttime checklist:
1. Steady supply of critical five amino acids from sustained-release protein to
maintain nitrogen balance during sleep
2. Low insulin levels due to very low-carbohydrate content of shake
3. Elevated human growth hormone (HGH) due to low insulin levels during
sleep
74 Macrobolic Nutrition
The Thermic Effect of Food
By now, you are probably tired of hearing that a calorie is not just
a calorie. I cannot emphasize this enough. I’ve already covered the
difference in impact of carbohydrate, protein, and fat sources on hormones
and metabolism even though they contain the same amount of
calories. And I think that you now understand the importance of choosing
the right macronutrient source. But there is yet another factor to
consider when estimating calories, and that is food’s thermic effect. It
may sound strange to hear that food is thermogenic. When we speak of
thermogenics, the first thing that usually comes to mind are fat burners
like ephedrine, synephrine, and caffeine. You probably wonder why I
would be talking about any kind of thermogenic effect in a book devoted
to packing on mass. Well, understanding the effect that the food you
eat has on energy is essential to figuring out how many calories you
need, so you will pack on lean muscle and not become fat. What we
now refer to as the thermic effect of food (TEF) was previously called
the specific dynamic action. It is the increase in heat, or oxygen consumption,
in your body after you eat a meal. Calories are a measure of
heat, so an increase in heat production actually means an increase in
calories burned.
Each nutrient (fats, proteins, and carbohydrates) has a different
effect on the TEF. Additionally, different types of fats, carbohydrates,
and protein will have either a greater or lesser effect on TEF. Basically,
the harder nutrients are to digest, the higher the TEF. First, let’s talk
about carbohydrates and the effect different types have on thermogenesis.
A meal that contains an elevated percentage of high-glycemic
carbohydrates, like white bread, increases blood glucose and insulin
levels more rapidly and has a lower TEF than a meal that contains lowglycemic
carbohydrates, like oatmeal. Low-glycemic carbohydrates
(especially high-fiber foods) increase thermogenesis and the oxidation
of the carbohydrates is more efficient. This would explain why people
tend to lose body fat while restricting their carbohydrate intake to mainly
low-glycemic foods. A study conducted by Schwartz, et al., illustrated
the differences in the TEFs of low and high-glycemic carbohydrates.
In a study performed in 1974, subjects consumed protein, glucose
(a high-glycemic carbohydrate), or a combination of the two. The
results illustrated a 17 percent increase in basal metabolic rate (BMR) in
the protein group, a 14 percent increase in BMR in the carbohydrate
group, and a 17 percent increase in the group fed protein and carbohy-
Macrobolic Meals to Muscle Mass 75
drate. This study illustrates that the right combination of carbohydrates
and protein will have the same thermogenic effect on your body that
plain protein will have, which is why Macrobolic Nutrition emphasizes
the types of food you eat and the proportions and times you eat them.
You need to take advantage of this easy way for your body to utilize
excess calories. To top it off, the more muscle you put on, the higher
this number gets. That’s right, you read that correctly—the more muscle
you pack on, the more metabolically efficient your body will get.
Table 6.1 illustrates the results of a Swiss study by J. M. Schwartz,
et al., reported in the American Journal of Clinical Nutrition in 1989,
which found that lean men experienced a higher TEF than obese men.
This proves my point. The leaner you are, the more calories you need
to sustain your body weight and prevent losing muscle.
TABLE 6.1. TEF IN LEAN VERSUS OBESE MEN
Parameter Lean Obese
Body weight (kg) 57 84
BMR (cal/hr) 69 74
TEF +13% +5.2%
This point was further proven in a study published by Segal in
Endocrinology and Metabolism where subjects with a higher lean body
mass were found to have a higher TEF from meals eaten pre- and
postworkout. One thing is for sure, an athlete needs to do two things to
maximize the TEF: (1) increase his or her lean body mass, and (2) eat
frequently, approximately every two and a half to three hours, so you
do not slow down your metabolism.
It’s an interesting point, and one that is familiar to dieters: Eat
fewer calories, and you will slow down your metabolism, causing fat
loss to cease. This is not the case with Macrobolic Nutrition. Our “muscle-
friendly” ratio of calories will prevent slowing your metabolism,
while simultaneously packing on lean, hard muscle. Dramatically
reducing calories has been shown to decrease muscle mass, which is
undesirable. We have already hypothesized that a higher lean body
mass (more muscle) actually increases the thermic effect of food and
BMR (the amount of energy expended in a resting state).
In a study conducted by Westerterp and published in the European
Journal of Clinical Nutrition, diets containing different proportions of
76 Macrobolic Nutrition
carbohydrates and fat were evaluated for their effect on thermogenesis.
The researchers found that meals containing carbohydrates, protein,
and fat produced the greatest thermogenic effect, while meals
high in fat produced a very low TEF. This study further supports the
ratios prescribed in Macrobolic Nutrition.
While all of this is very interesting, protein is still the best source for
increasing TEF. In a 1984 study performed by Jequier, fat was found to
have a 2 to 3 percent TEF, and carbohydrates a 6 to 8 percent TEF, while
protein elicited a 30 to 40 percent TEF. While the protein numbers may
appear high, in all of my research, the lowest TEF for protein I found was
25 percent. This means that if you eat 200 grams of protein (which is 800
calories), your body actually requires anywhere from 200 to 320 calories
to utilize it. This is unbelievable! The increased TEF of protein is linked
to the increase in nitrogen turnover, caused by an increase in protein
metabolism. Basically, we want to utilize protein’s higher TEF to maximize
caloric expenditure at certain times of the day when we are less
active. At night, meals higher in protein will generate a higher TEF,
allowing your body to expend more calories while at rest. Couple the
protein with a little fat and we delay the gastric emptying of the protein,
thus stretching this TEF out over a longer period of time. You see, you
want your body to have a demand for calories, even while you sleep.
Without carbohydrate floating around as glucose in your blood, your
body switches to the triglycerides stored in your fat cells. The protein
further increases this caloric demand, while increasing glucagon, which
signals the release of the stored fat (as discussed in Chapter 2).
So, the Macrobolic ratio also maximizes the thermogenic effect of
food. The prescribed 35 percent of total calories from protein in combination
with 45 percent low-glycemic carbohydrates and 20 percent
unsaturated fats eaten in frequent meals throughout the day will
require a good amount of calories to digest and metabolize. The meal
frequency of every two and a half to three hours not only provides a
continual thermogenic effect, but it also boosts your metabolism. By
increasing thermogenesis and boosting your metabolism, you optimize
your BMR significantly.
Additionally, Macrobolic Nutrition’s recommendation to supplement
with a Probolic protein high in fiber and low in carbohydrates
allows you to create the ideal hormonal and metabolic environment to
build muscle and burn body fat while you are sleeping. How awesome
is that?!
Macrobolic Meals to Muscle Mass 77
4. Increased fat burning due to raised glucagon, energy requirements of basal
metabolic rate (BMR), and thermic effect of last meal
Yes, everything is in check and you’re primed for growth—even while
you’re sleeping.When you wake up, it starts all over again.You see what’s happening?
You’re a muscle-building, fat-burning machine.Your body is running
optimally twenty-four/seven and it’s in the highest possible anabolic state.
IT DOESN’T GET ANY BETTER THAN THIS!
On Macrobolic Nutrition, you can’t help but get big and lean.You see, being
in an anabolic state throughout the day, day after day, is going to allow you to
continually pack on muscle mass. And if you monitor your calories correctly,
you will continually burn body fat. In fact, as your muscle mass increases, your
caloric requirements will increase. It takes additional calories to maintain muscle
mass. So, as your muscle mass increases, your BMR and caloric intake also
increase.
78 Macrobolic Nutrition
RESEARCH UPDATE
Carbohydrates and Essential Amino Acids Are Anabolic
Strength training builds muscle tissue by triggering tension receptors
in the muscle and by creating small injuries to the fibers. In response,
the body creates special repair units called satellite cells that are incorporated
with the contractile fibers of the muscle cells and makes those
cells larger. Also, tension triggers the movement of amino acid into the
cells, which makes new protein (muscle). Muscle growth or atrophy
(cell shrinkage) is a balance between protein synthesis and protein
breakdown. After a heavy workout, protein breakdown usually exceeds
protein synthesis—at first. Gradually, protein synthesis exceeds breakdown
if the right fuels and hormones are available. University of Texas
scientists found that feeding a carbohydrate/essential amino acid supplement
after weight training slowed protein breakdown and accelerated
protein synthesis. This is more evidence of the importance of
taking a protein supplement after your workout.
Rassmusen, B.B., K.D. Tipton. “An Oral Essential Amino Acid-Carbohydrate
Supplement Enhances Muscle Protein Anabolism After Exercise.”
Journal of Applied Physiology 88, No. 2 (Feb 2000): 386–392.
SAY NO TO CARDIO—FOR MAXIMUM GROWTH
AND STILL GET RIPPED!
Early in this book, I said that Macrobolic Nutrition could get you big and
ripped without cardio. I’m not a big fan of cardio. Besides the fact that I think
running on a treadmill or stepper like a gerbil on an exercise wheel is boring,
I feel it is counterproductive to building mass. If you train hard and follow
Macrobolic Nutrition, there is no need for cardio! I know that is a bold statement,
but let me explain how this is possible.
First, let’s look at the reasons why people do cardio in the first place.They
want to:
1. Burn calories
2. Increase metabolism
3. Improve cardiovascular health
4. Increase cardiovascular endurance
True, these all look like great reasons to do cardio, but isn’t building rockhard
freaky muscle what really matters to you? Unless you are an endurance
athlete, I see absolutely no need for you to be doing cardio.You can get the
same or even better results from intense weight-training sessions. An hour of
intense weight training will burn more calories and boost your metabolism
better than an hour of jogging on the treadmill, with equal benefits to your
cardiovascular health.
Cardio does absolutely nothing to stimulate muscle growth. In fact, it will
hinder muscle growth.Aerobic activities like jogging, cycling, and the stepper
What Is BMR?
Basal metabolic rate (BMR), also referred to as resting metabolic rate
(RMR), is the amount of calories your body needs to support normal
body functions to maintain “life” at total rest. Lifestyle would cover the
calories needed to support the energy required for your occupation
and other “nonexercise” voluntary activities. Exercise energy (calorie)
requirements are those needed or expended specifically during your
workout. Your BMR, lifestyle, and exercise routine are the three biggest
determinants used in calculating daily caloric needs.
Macrobolic Meals to Muscle Mass 79
deplete your body of glycogen, amino acids, and other precious muscle-building
nutrients. Depleting glycogen and amino acids from your muscles can cause
your body to spiral into a catabolic state, eating away hard-earned muscle with
every pointless step. Long aerobic sessions have also been shown to raise levels
of the catabolic hormone cortisol.
I probably still haven’t convinced you not to do cardio.And, if so, you forgot
to consider one important new factor—Macrobolic Nutrition. Remember,
if you’re following Macrobolic Nutrition, your body is running optimally.
Through your diet, you have optimized your metabolism and hormones to
efficiently build muscle and burn body fat.You have calculated your caloric
needs and each calorie is being utilized to perform its proper function—every
calorie counts! If you are following Macrobolic Nutrition properly and training
intensely, you will not have to rely on cardio to burn body fat.
Exceptions to the No-Cardio Rule
(Okay, I’ll make two exceptions.)
1. If you participate in a sport that also requires endurance conditioning. As
I’ve said before, you have to train for your sport. Cardiovascular training
is essential for some sports, like boxing, wrestling, and basketball, because
they require high levels of endurance. These athletes usually need to train
at a 70 to 80 percent target heart rate. The good news for you is that Macrobolic
Nutrition is the best program to support your endurance needs
and still optimize muscle mass, even with high levels of aerobic exercise. Just
remember to increase your calories to compensate for the extra calories
burned during your exercise sessions.
2. If you’re starting the Macrobolic Nutrition program with more than 15
percent body fat, you may include cardio in an effort to get body fat down
more quickly. But don’t overdo it. Remember, you should be using the
appropriate caloric requirements chart with the reduced calorie adjustments
for people with more than 15 percent body fat.
My recommendation for you is forty-five minutes at a moderate pace
(60 to 70 percent of target beats per minute) first thing in the morning on
an empty stomach, three to five days per week.To figure your target heart
rate, see Figure 6.1 and Table 6.1.
Following the diet, accurately counting the calories you consume, and
weight training intensely and consistently are ultimately what’s going to
help you lose body fat and achieve a lean,muscular physique.
80 Macrobolic Nutrition
Figure 6.1. Target Heart Rate
200 —
180 —
160 —
140 —
120 —
100 —
80 —
Up to 60% 60%–70% 70%–80% 80%–90%
Cardiovascular
Performance
Intermediate Aerobic
Effective Fat Burning
Beats per minute
AGE 25 30 35 40 45 50 55 60 65 70 75 80 85+
TABLE 6.1. TARGET HEART RATE
Low Impact for
Fat Burning 60%–70% Intermediate 70%–80% Advanced 80%–90%
Beats/ Beats/ Beats/ Beats/ Beats/ Beats/
AGE min 10 sec* min 10 sec* min 10 sec*
to 19 121–141 20–24 141–161 24–27 161–181 27–30
20–24 119–139 20–23 139–158 23–26 158–178 26–30
25–29 116–135 19–23 135–154 23–26 154–174 26–29
30–34 113–132 19–22 132–150 22–25 150–169 25–28
35–39 110–128 18–21 128–146 21–24 146–165 24–28
40–44 107–125 18–21 125–142 21–24 142–160 24–27
45–49 104–121 17–20 121–138 20–23 138–156 23–26
50–54 101–118 17–20 118–134 20–22 134–151 22–25
55–59 98–114 16–19 114–130 19–22 130–147 22–25
60–64 95–111 16–19 111–126 19–21 126–142 21–24
65–69 92–107 15–18 107–122 18–20 122–138 20–23
70–74 89–104 15–17 104–118 17–20 118–133 20–22
75–79 86–100 14–17 100–114 17–19 114–129 19–22
80–84 83–97 14–16 97–110 16–18 110–124 18–21
85+ 81–95 14–16 95–108 16–18 108–122 18–20
*To use six-second counts, multiply by 10 to get beats per minute.
Macrobolic Meals to Muscle Mass 81
MACROBOLIC MOMENTUM: GETTING BETTER WITH TIME
The longer you are on Macrobolic Nutrition, the more efficient your body
will become. It takes more calories to maintain muscle than fat. As lean body
mass increases, your caloric requirements throughout the day will increase.This
means that as Macrobolic Nutrition shifts your body composition to a higher
percentage of muscle and a lower percentage of body fat, you will need to feed
it more carbohydrates, protein, and fat. I like to call this phenomenon “Macrobolic
Momentum.” Basically what’s happening is that your ability to pack on
lean muscle accelerates over time if you stay on Macrobolic Nutrition, because
your body becomes so metabolically efficient. So, in essence, the bigger and
leaner you get . . . the bigger and leaner you get.
You’ve probably seen this Macrobolic Momentum phenomenon happen
firsthand and just never realized it. If you look at the progression of some professional
bodybuilders, you will see that there was a stage early in their careers
where they made some good, steady progress. But then, all of a sudden, they
went through a period of explosive growth. This stage of explosive growth
occurs because of the accumulation of muscle mass supported by Macrobolic
Nutrition. There is no reason why you can’t experience this same explosive
growth yourself.
82 Macrobolic Nutrition
Photo by Per Bernal.
CHAPTER 7
MACROBOLIC NUTRITION HAS TAUGHT YOU about the powerful effects of
food.You’ve learned that all calories are not created equal and the importance
of choosing the right ratio and sources of macronutrients.You’ve also learned
that the 45/35/20 lean-mass equation will optimize hormones and metabolic
efficiency.
Now that you know how to optimize metabolic efficiency, you must learn
the next critical step in achieving lean mass. Like everything in bodybuilding,
it comes down amounts: how many sets, how many reps; how much creatine,
how much glutamine? And most important, how much food or how many
calories should you be consuming? As I explained earlier, the simple premise
that caloric intake minus caloric expenditure will determine weight loss or
weight gain does hold merit. Macrobolic Nutrition differs because its influence
on metabolic efficiency increases your BMR, allowing you to consume more
food “calories” to support muscle growth while burning fat.However, it is still
crucial to adjust your caloric intake correctly to achieve your goal of changing
body composition. If you eat more calories than you expend (burn), your
body fat will increase even if your metabolic efficiency improves. Usually, but
not always, the goal for bodybuilders is to decrease body fat while increasing
muscle. Bodybuilders who are relatively lean often want to maintain body-fat
levels while increasing muscle mass, and strength athletes often want to increase
both body fat and muscle mass.
While Macrobolic Nutrition’s caloric distribution of 45/35/20 is the ideal
ratio for muscle growth, power, and performance, the total caloric intake must
be adjusted for each individual and their goals.Also, keep in mind that as Macrobolic
Nutrition increases muscle mass and your metabolic efficiency, your
caloric needs will continually increase, as more calories will be needed to support
this new mass.
83
So, the question remains, how many calories should you consume to reach
your goal? Pinpointing any individual’s exact daily caloric needs is very difficult,
and many factors must be considered. Not only do these factors vary from
person to person, but some factors can vary in the same person from day to day.
As explained earlier, your BMR, lifestyle, and exercise routine are the three
biggest determinants used in calculating daily caloric needs. However, Macrobolic
Nutrition also takes into account your personal goal, which is, after all,
what Macrobolic Nutrition is all about.This unique feature is referred to as the
Metabolic goal variable (MGV). So, in figuring out your caloric needs,we use
your MGV in place of your BMR.
MACROBOLIC CALORIC EQUATION
Macrobolic Nutrition has devised a simple, yet extremely accurate formula for
you to use to determine your caloric needs to achieve your goal.We refer to
this formula as the Macrobolic caloric equation.
(Bodyweight x MGV)  (Bodyweight  Lifestyle)
 (Exercise Expenditure)  Total Caloric Requirements
Let’s walk through this equation, so you can see how easy it will be for you
to calculate the Macrobolic Nutrition calories you need to achieve your specific
goal.The Macrobolic calorie equation uses MGV, lifestyle, and exercise to
figure out your caloric needs, so let’s define each of them.
Macrobolic Goal Variables (MGV)
The metabolic goal variable (MGV) is broken down into three possible goals:
gain, maintain, or lose. Of course, each of these goals has gaining muscle mass
as a constant, but adjusts for your desired body fat.
MGV: Gain, Maintain, Lose
 Gain Body Fat/Increase Muscle
 Maintain Body Fat/Increase Muscle
 Lose Body Fat/Increase Muscle
Gain: The goal is to increase muscle mass and increase body fat.This is usually
the goal of strength athletes or “hard gainers.” Strength athletes sometimes
like to have a slightly higher percentage of body fat covering their muscle mass.
“Hard gainers” are those of you who have a genetic predisposition to being
lean with low body fat and have a hard time putting on weight. For the gain
variable,we use a multiplier of 13. So, in the calculation: MGV  13.
84 Macrobolic Nutrition
Maintain: The goal is to increase muscle mass and maintain the current percentage
of body fat. Over the long haul, this should be your status.As a bodybuilder,
you should strive to get your body fat fairly low. I recommend staying
between 6 and 10 percent body fat year-round, and then dropping a few percentage
points in your last ten to twelve weeks of contest preparation.This will
allow you to make gains and look big, hard, and full year-round. It will also
allow you to coast into your contest looking massive and diced, rather than
flat and emaciated. For the maintain variable, we use a multiplier of 10. So, in
the calculation, MGV  10.
Lose:The goal is to increase muscle and decrease body fat.This is probably the
most common goal since most people want to be bigger and leaner.Now, you
can! So, in the calculation, MGV  7. If you are currently carrying a large
amount of body fat (over 15 percent), use 6 as your multiplier—MGV  6.
MGV Multipliers
Gain: 13
Maintain: 10
Lose: 7
High percentage of body fat to lose: 6
Lifestyle
Lifestyle includes all forms of daily voluntary activities except exercise.Your
occupation, hobbies, recreational activities, and daily chores all come into play,
as they all require calories to accomplish. Lifestyle has been broken down into
three categories: Sedentary, Moderate/Active, and Very Active.
Sedentary: Believe it or not,many professional and top amateur bodybuilders
fall into this category. Remember, lifestyle does not include exercise.You fall
into this category if you don’t have a full-time occupation or you do very little
voluntary or physical activities outside of the gym. I once fell into this category,
where all day was spent eating, sleeping, training, or thinking about
training. Man, I miss those days.
Moderate/Active: You fall into this class if you are a student or have an
occupation that requires little physical activity.You also don’t regularly participate
in hobbies or sports that require a lot of activity. This is probably the category
for most people.This category requires more calories than the sedentary
group for your lifestyle outside of the gym.
Guide to Estimating Caloric Requirements 85
Very Active:You fall into this group if your job is very labor-intensive, like
landscaping, construction, or any manually physical occupation, or if you participate
in sports or hobbies that are physical and active.
Lifestyle Multipliers
Sedentary: 3
Moderate: 5
Very Active: 10
Exercise Expenditure
I have always believed that weight training at a fairly high intensity level is the
best way to stimulate muscle growth, elevate testosterone and growth hormone,
and boost metabolism. I feel that doing cardio to burn fat is counterproductive
to mass building. Intense weight training with Macrobolic Nutrition takes care
of the body fat.Your training time and energy should be applied to stimulating
growth with an intense weight-training program.
Under this recommended training regimen, I calculate your caloric expenditure
during exercise by taking the length of workout (number of minutes)
and multiplying it by 10. So, if you train for one hour (60 minutes), your calculated
exercise expenditure would be 600 calories (60  10  600).
Exercise expenditure  Length of workout (minutes)  10
 If you do low-impact cardio (heart rate of more than 65 percent to less
than 80 percent of maximum) such as slow jogging,walking, or stepper,
add those minutes to the length of your workout time in the calculation.
For example:
60 minutes of weight training
30 minutes of low-impact cardio
(60  30)  10
90  10  900
Exercise expenditure  900
 If you do high-impact cardio (heart rate of more than 80 percent of maximum)
like running, take the number of minutes of high impact cardio and
multiply it by 12, and add that amount to the exercise expenditure total.
86 Macrobolic Nutrition
For example:
45 minutes of weight training
45 minutes of intense cardio
(45  10)  (45  12) 
450  540  990 total exercise expenditure
Macrobolic Calorie Equation in Action
Let’s say an athlete weights 180 pounds, has a moderate lifestyle, and trains four
days a week. His training sessions are sixty minutes of intense weightlifting. His
goal is to gain muscle while losing his existing body fat.To properly determine
his calorie requirements, he will use Macrobolic Nutrition’s caloric equation.
Training Days
(BW [180]  MGV [lose])  (BW [180]  lifestyle [moderate])
 (60 min  10)  calories
(180  7)  (180  5)  (60  10)
1,260  900  600  2,760
Nontraining Days
(BW [180]  MGV [lose])  (BW [180]  lifestyle [moderate])  calories
(180  7)  (180  5)
1,260  900  2,160
So, as you can see, this athlete should consume 2,760 calories on his workout
days and 2,160 calories on his nonworkout days.
Breaking Down Total Calories for
Macrobolic Nutrition’s 45/35/20 Ratio
Figuring out the breakdown of carbohydrate, protein, and fat calories to meet
Macrobolic Nutrition’s 45/35/20 ideal ratio for muscle growth, power, and
performance is simple, once we know the required total calories. Let’s use our
example of the 180-pound athlete with a moderate lifestyle, and figure out
his daily requirement for each macronutrient.These calculations are all based
on the 45/35/20 lean-mass equation. Remember, 45 percent of the total
calories are from carbohydrates, 35 percent are from protein, and 20 percent
are from fat.
Guide to Estimating Caloric Requirements 87
Let’s figure out our 180-pound athlete’s daily carbohydrate, protein, and fat
requirements on his training days.This athlete’s total daily calorie requirements
are 2,760 calories. So, to figure out the total calories of each macronutrient, use
these formulas.
Carbohydrates: Total calories  45%  calories from carbohydrates
2,760  0.45  1,242
1,242 calories from carbohydrates
Protein: Total calories  35%  calories from protein
2,760  0.35  966
966 calories from protein
Fats: Total calories  20%  calories from fat
2,760  0.20  552
552 calories from fat
So, this athlete’s daily caloric requirements on training days would be:
Carbohydrates  1,242
Protein  966
Fat  552
——––
2,760 total calories
As you can see, these totals agree with our previous calculation for total
calorie intake.
Meal Frequency and Caloric Distribution
As you learned from the previous chapter, eating every two and a half to three
hours is important for staying in an anabolic state and optimizing your metabolism.
So, once you’ve figured out your total daily caloric intake, you need to
break that total down into meal values throughout the day. The 180-pound
athlete with a moderate lifestyle in our previous example would divide his total
calories into five or six meals on both his training and nontraining days. Let’s
assume this athlete eats six meals per day.
Training days  2,760 (total calories)  6 (meals)  460 calories per meal
Nontraining days  2,160 (total calories)  6 (meals)  360 calories per meal
88 Macrobolic Nutrition
Converting Calories into Grams
To convert calories into grams, you must remember that 1 gram of carbohydrate
contains 4 calories and 1 gram of protein contains 4 calories, while fat,
being the most calorie dense, contains 9 calories per gram.To figure out the
grams of carbohydrates and protein you must divide the total calories of each
by 4, and to calculate the grams of fat you need, you must divide the total fat
calories by 9.
For example:
Carbohydrates:
Total carbohydrate calories  4  grams of carbohydrates
1,242 calories  4  310.5 grams of carbohydrates
Protein:
Total protein calories  4  grams of protein
966 calories  4  241.5 grams of protein
Fat:
Total fat calories  9  grams of fat
552 calories  9  61.3 grams of fat
So, our 180-pound athlete would have the following daily nutritional
requirements on his workout days:
Total calories: 2,760
Total calories from carbohydrates (total grams): 1,242 (310.5 g)
Total calories from protein (total grams): 966 (241.5 g)
Total calories from fat (total grams): 552 (61.3 g)
To convert these daily totals into requirements per meal, you would divide
each number by the number of meals you eat each day. Since we decided this
athlete eats six times a day,we would divide these daily totals by six.
Total calories  6  calories per meal
2,760  6  460
460 calories per meal
Total daily carbs  6  carbohydrates per meal
1,242 calories  6 or 310.5 g  6  carbohydrates per meal
207 calories or 51.7 g  carbohydrates per meal
Guide to Estimating Caloric Requirements 89
Total daily protein  6  protein per meal
966 calories  6 or 241.5 g  6  protein per meal
161 calories or 40.25 g  protein per meal
Total daily fat  6  fat per meal
552 calories  6 or 61.3 g  6  fat per meal
92 calories or 10.2 g  fat per meal
Calculations Made Simple
If all of this confuses you, don’t worry about it! I have included Macrobolic
Caloric Requirements Tables that will do the calculations for you, based on
your current body weight, goal, lifestyle, and workout schedule, so you will
know the exact amount of calories, carbohydrates, protein, and fat you need
to maximize muscle mass and target your goals. (You’ll find these tables in
Appendix A.)
Critique Your Physique
If you want to be as accurate as possible when figuring out your caloric
requirements, you need to take a serious assessment of your current condition.
Remember,muscle mass requires a lot more calories to maintain than body fat.
For example, a 200-pound person with 5 percent body fat (190 pounds lean
body mass) requires more calories than a 200-pound person with 20 percent
body fat. (160 pounds lean body mass). Critique your physique honestly,
because it will help you reach your goal faster.
As explained earlier, there are two different caloric multipliers for the goal
of losing body fat:A multiplier of 7 is used for people with less than 15 percent
body fat, and a multiplier of 6 is used for people with more than 15 percent
body fat.This allows you to calculate your caloric intake more accurately
if your goal is to lose body fat.
The goal to maintain body fat is usually for people with 6 to 10 percent
body fat, who want to stay at their current body-fat level but increase muscle
mass.This group uses a multiplier of 10.
Macrobolic’s caloric calculator is as accurate a system as you can find, but
it is not an exact science.Your percentage of body fat and your overall metabolism
may require you to slightly adjust the recommended calories. Don’t
make quick changes in your caloric intake, however. Use the recommendations
for at least three weeks, and monitor your progress.At first you may gain or lose
a few pounds of body fat.You may want to increase your calories if you feel
90 Macrobolic Nutrition
you are losing body fat too fast. Don’t panic if you feel you are gaining body
fat; you may have underestimated the amount of body fat you are carrying and
be consuming too many calories.You can do one of two things at this point
(after the first three weeks):
1. Keep your calories the same, because the frequent Macrobolic meals will
start to boost your metabolism.Keep in mind that even if you put on a few
pounds of body fat, you most certainly are also gaining muscle mass.The
increase in muscle mass will demand these calories by increasing your
BMR, and the body fat will start to melt away.
2. Adjust the calories slightly in the Macrobolic caloric equation by cutting
back to the calorie requirements of a body weight of 10 pounds less than
your current body weight. So, if your body weight is 190 pounds, go by
180 pounds when calculating your figures.This will give you a lower daily
caloric intake.
Honestly critiquing your body and assessing your progress are critical
aspects of any program.The only way you are going to benefit is to make proper
assessments and target your goals. The longer you follow the Macrobolic
Nutrition program, the more in tune you will become with your body.You
know what your goals are, you know what foods to eat, now make every calorie
count!
Guide to Estimating Caloric Requirements 91
Photo by Irvin J.Gelb.
CHAPTER 8
AS MACROBOLIC NUTRITION’S NAME SUGGESTS, its primary focus is on the
macronutrients: carbohydrates, protein, and fat. However, micronutrients also
play a vital role in metabolic functions and performance.Therefore, it is important
that you gain a general understanding of how vitamins and minerals influence
important functions of the body.
This chapter covers the two classes of vitamins (water soluble and fat soluble)
and the two classes of minerals (macrominerals and microminerals) and
their roles in the body with regard to performance and health. Proper intake
levels of the individual vitamins and minerals are discussed, and foods containing
high amounts of the particular micronutrients are identified.
VITAMINS
For the elite athlete’s performance, vitamins are essential. In fact, an athlete’s performance
will drop considerably if certain vitamins are deficient in his or her
diet. Read on to learn what you need to know about these important micronutrients.
Water-Soluble Vitamins
Water-soluble vitamins are unique in that they are absorbed directly into the
blood. Because of this factor, they are able to move freely throughout the body,
and once they reach the cell, they can circulate inside its water-filled compartments.
Since water-soluble vitamins are extremely mobile, they are also easily
excreted from the body.The kidney, whose function is to monitor the blood that
flows through it, detects excess amounts of water-soluble vitamins and properly
disposes of them. In cases of extreme excess, which is usually due to improper
supplementation, there will be certain side effects that may become severe.
The B vitamins are the most crucial water-soluble vitamins that aid in the
92
overall performance of the athlete.While vitamins in general do not yield
energy like the macronutrients, the B vitamins actually assist in the utilization
of that energy. The B vitamins thiamine, riboflavin, niacin, pantothenic acid,
and biotin are all units of compounds called coenzymes. Coenzymes are small
organic molecules that are closely associated with certain enzymes, and that aid
in their function. Coenzymes are so important that the enzymes cannot function
at all without their presence.The other B vitamins are B6, folate, and B12.
B6 assists enzymes that metabolize amino acids, while folate and B12 help in the
multiplication of cells.
Energy-Releasing Vitamins
Each of these B vitamins assists, in one way or another, with the production of
energy.As you will see, their roles are so critical that even a small deficiency will
be detrimental to your performance.
Thiamine (Vitamin B1). This B vitamin is the vitamin component of the
enzyme thiamine pyrophosphate (TTP). TTP’s function in the body is the
conversion of pyruvate to acetyl CoA, which is essential to the metabolism of
energy.Acetyl CoA enters the tricarboxylic acid (TCA) cycle, which is a series
of reactions for the production of energy, responsible for the eventual formation
of ATP (the energy molecule). In addition to its direct assistance in the
production of energy, thiamine also resides on specific sites on nerve-cell membranes,
directly affecting the activities of the nerves, and subsequently, the adjacent
tissues (muscles).
If you eat enough food to adequately meet your energy requirements,
you are probably meeting your thiamine requirements, too.The average intake
of thiamine in both the United States and Canada meets the recommended
amounts.
Natural sources of this vitamin can be found in all of the food categories,
including breads, vegetables, fruits, milk, legumes, and meats. Of these foods,
pork products, such as lean ham and lean pork chops, contain the most thiamine.
One can also get adequate amounts of thiamine from enriched, fortified,
or whole-grain products. However, muscle weakness can result if B1
requirements are not met, because of its role in the conversion of pyruvate to
acetyl CoA and the production of ATP.
Riboflavin (Vitamin B2). The role of riboflavin is similar to that of thiamine.
Riboflavin becomes the coenzymes flavin mononucleotide (FMN) and
flavin adenine dinucleotide (FAD) in the body, both of which release energy
from the macronutrients. FAD picks up two hydrogen ions from the TCA
The Important Role of Micronutrients 93
cycle during the metabolism of the macronutrients and its subsequent release
of energy.These two hydrogen ions are then delivered by FAD, which is now
FADH2, to the electron transport chain.These two hydrogen ions are “pumped”
through the electron transport chain and eventually help produce ATP. In fact,
for every FADH2 that passes through the electron transport chain, two ATPs
are generated.
Most people in the United States and in Canada get enough of this nutrient
from their food and either meet or exceed the established riboflavin recommendations.
Some of the better food sources of riboflavin include milk,
yogurt, eggs, and liver. Liver is the best source of riboflavin, with a 4-ounce
portion of fried liver containing (245 kcals) in about 4.68 milligrams.
Niacin (Vitamin B3). The name niacin actually is shared by two distinct
chemical structures; nicotinic acid and nicotinamide (niacinamide).The body
has the ability to easily convert nicotinic acid to nicotinamide, which is the
most prevalent form of niacin found in the blood.
There are two coenzyme forms of niacin: nicotinamide adenine dinucleotide
(NAD+) and nicotinamide adenine dinucleotide phosphate (NADP+).
These two coenzymes are essential in the energy production reactions of the
macronutrients, fat and carbohydrates. The other compound that releases its
energy with the aid of these two coenzymes is alcohol.NAD+follows the same
basic function as FAD. It picks up a hydrogen ion, as NADH, and delivers it
to the electron transport chain, thus producing ATP.
Niacin is found in a variety of food sources, including enriched breads,
cereals, and nuts.An interesting fact about niacin is that it can be synthesized by
the body from the amino acid tryptophan. Since tryptophan is an amino acid,
any diet that contains adequate amounts of protein, from both a variety of plant
sources and animal sources, will not be deficient in this energy-releasing vitamin/
coenzyme.Typically, most people in the United States and Canada have
dietary protein intakes that are enough to avoid a niacin deficiency.
Biotin. This B vitamin is the last in the line of B vitamins whose function is
solely the release of energy. The coenzyme form of biotin is required to carry
a carbon to the 3-carbon pyruvate making it the 4-carbon compound oxaloacetate.
Oxaloacetate is then combined with acetyl CoA, enabling the TCA cycle
to continue producing products needed to manufacture ATP. The other essential
role of the coenzyme form of biotin is gluconeogenesis. As mentioned in
Chapter 2, gluconeogenesis occurs when the body does not have enough glucose
to carry out metabolic functions. When the body is in this state, it starts
metabolizing certain amino acids, and then fat, for the production of ATP.
94 Macrobolic Nutrition
Gluconeogenesis can have a negative impact on muscle building and performance.
Macrobolic Nutrition’s 45/35/20 lean-mass equation can prevent this
condition. However, gluconeogenesis is critical not only for performance, but
also for brain function and other organ functions in the absence of glucose.
Biotin can be synthesized in the gastrointestinal tract by certain bacteria,
but the amount of the synthesized biotin that is actually absorbed is not fully
known.An elite athlete should rely instead on a variety of foods as established
by Macrobolic Nutrition and on supplementation to achieve an adequate
amount of biotin.
Pantothenic Acid. This is the only B vitamin that serves many purposes,
which range from the production of energy to the formation of steroid hormones
in the body. In the formation of energy, pantothenic acid actually functions
as a part of coenzyme A.This compound forms the acetyl CoA in the
“bridge” between the end stage of glycolysis (the breakdown of glucose into
two pyruvate molecules) and the beginning stage of the TCA cycle. It is essential
in the formation of neurotransmitters, which are chemicals produced by
neurons used to carry signals to other neurons and to nonneuron cells like
skeletal muscle.
Due to its prevalence in food, pantothenic acid deficiencies rarely occur in
a person who has a reasonable diet, but they will result in lethargy among other
conditions. A diet following the principles of the Macrobolic Food Guide
Pyramid (see Appendix B) has a good foundation in whole grains, which are
rich in pantothenic acid. In addition to whole grains, beef and poultry provide
good amounts of pantothenic acid.
The Anabolic B Vitamins
Vitamins B6, B12, and folic acid directly affect your body’s growth potential.
They cover mostly protein synthesis, but they can serve in other functions
such as steroid hormone activity. As you read, you will continue to learn the
importance of Macrobolic Nutrition and how it relates to maximizing your
performance.
Pyridoxine, Pyridoxal, and Pyridoxamine (Vitamin B6). This B vitamin
is like niacin in that it has three chemical forms: pyridoxine, pyridoxal, and
pyridoxamine.Any one of these three forms of B6 can be converted into pyridoxal-
5-phosphate (P5P). P5P plays a significant role in muscle growth,
because P5P is the coenzyme that transfers amino groups. This is absolutely
essential in amino acid metabolism.When the cells need to manufacture proteins,
P5P takes freely available amino groups (which are provided by a posi-
The Important Role of Micronutrients 95
tive nitrogen balance due to an abundance of protein intake) and synthesizes all
eleven nonessential amino acids. For example, as mentioned earlier, the conversion
of tryptophan to niacin requires P5P. Vitamin B6 is unique among the
water-soluble vitamins in that it is stored, to an extent, in muscle tissue.
In support of this role, recent studies have shown that B6 has a positive
influence on steroid-hormone activity. Studies have also shown that a large
dosage of B6 does not improve muscular strength or physical endurance, but I
must point out that this is in supplemental form.The role of this vitamin is protein
synthesis, and an athlete can easily consume his or her RDA of B6 from a
well-balanced diet.Meats such as chicken breast, turkey, and beef are excellent
sources of B6 since it is stored in muscle tissue. So, if you are eating meat sources
such as these, you should be getting enough B6 to carry out these functions
The Dynamic Duo (Folic Acid and Vitamin B12 )
These two anabolic B vitamins are considered the dynamic duo because the
role of each in supporting DNA synthesis and tissue growth is rendered inactive
without the presence of the other.
Folic Acid. This B vitamin also goes by the names folate, folacin, and pteroylglutamic
acid (PGA). The coenzyme form of folic acid, tetrahydrofolate
(THF), is required to transfer the one-carbon compounds that are produced
during metabolism.This process aids in the conversion of vitamin B12 into one
of its coenzyme forms, which plays a role in the synthesis of DNA that occurs
in all rapidly growing healthy cells. In food, folic acid is bound with a chain of
amino acids called polyglutamate.The body hydrolyzes the polyglutamate to
monoglutamate and other glutamates with the aid of enzymes on the surface
of the intestinal tract.The monoglutamate is then attached to a methyl group
for absorption. At this point, the folate is in the body, but in its inactive state.
The coenzyme form of B12 removes the methyl group from the monoglutamate,
making the folic acid active. If B12 was not available to remove the
methyl group, the folic acid would be inactive in the cell and unable to support
DNA synthesis and cellular growth.
Folic acid directly affects the formation of new cells and protein synthesis,
so a deficiency would lead to impaired tissue growth. It is, therefore, a crucial
vitamin for everyone, especially the elite athlete. One can achieve an adequate
amount of this key vitamin by including a good selection of leafy green vegetables,
legumes (kidney beans, black beans), and folic acid–rich fruits (such as
oranges) in the diet.
Vitamin B12 (cyanocobalamin). As mentioned before, vitamin B12 is cen-
96 Macrobolic Nutrition
tral for the activation of folic acid, and it also removes the methyl group from
the monoglutamate.The methyl group released by folic acid bonds to B12, thus
forming the coenzyme form of B12. Methylcobalamin and B12’s other coenzyme,
adenosylcobalamin, are key participants in the synthesis of new cells,
because both folic acid and B12 are used in the synthesis of DNA and RNA.
Vitamin B12 can also be classified in its own category because it is the only
vitamin that is almost exclusively found in products derived from animals. B12
deficiencies rarely occur in people with a well-balanced diet, because a person
should be able to meet her or his B12 needs with a reasonable consumption of
animal products.
Vitamin C /Ascorbic Acid, the Secondary Antioxidant
Vitamin C has a unique role in the body. It serves two main purposes: as an
antioxidant and as a cofactor. Vitamin C is also known as ascorbic acid, and for
good reason.Ascorbic acid prevents the condition known as scurvy. It does this
through its acidic properties.The two hydrogen (H+) ions from the hydroxyl
groups on ascorbic acid have the ability to be donated to (taken up by) free
radicals in the body. Free radicals are molecules that have unpaired electrons,
and because of this characteristic, they can cause oxidative damage to body tissue.
Since ascorbic acid has two H+ ions, it can help minimize oxidative damage
due to free radicals.Thus vitamin C plays a key role in the body, protecting
body tissue from oxidative stress by balancing the production of free radicals
with the body’s ability to manage them.
Unlike the B vitamins, which are coenzymes, vitamin C is a cofactor.A
coenzyme is a compound that is made up of several different substances, but
a cofactor can help an enzyme in a chemical reaction alone.When vitamin C
is present with iron, it helps with the formation of collagen, the fibrous protein
structure that is found virtually everywhere in the body.The iron works
as a cofactor in the hydroxylation (the addition of OH groups) of two key
amino acids, proline and lysine, which become both hydroxyproline and
hydroxylysine and facilitate in the bringing together of the collagen fibers.
The matrix of the bone upon which minerals are deposited is made up of collagen,
and it is present in the walls of our arteries as well as in scars, which are
the result of the buildup of collagen.Vitamin C has other crucial functions
that influence health, performance, and body composition. It is a cofactor in
the formation of carnitine, a compound that transports long-chain fatty acids
into the cells’ mitochondria for the production of energy during metabolism,
and it is important in the production of the thyroid hormone thyroxin, whose
chief function is to increase the rate of metabolism, thereby raising energy
levels and fat burning.
The Important Role of Micronutrients 97
The most noticeable early sign of a vitamin C deficiency is seen in the
maintenance of blood-vessel integrity, resulting in bleeding gums around the
teeth and dotted hemorrhaging due to pinpoint subcutaneous bleeding.These
symptoms occur because of malformation of collagen due to a lack of hydroxylation
of either proline or lysine to their hydroxyl forms. In the absence of
hydroxylation, the collagen fibers weaken and lose integrity. As a result, the
conditions mentioned before will appear. One can easily avoid the unpleasant
effects of this deficiency by consuming a diet rich in citrus fruits, strawberries,
red bell pepper, and kiwi.
The Fat-Soluble Vitamins
The fat-soluble vitamins differ in a number of ways from the water-soluble
vitamins.Vitamins A,D, E, and K (ADEK) are all insoluble in water, thus they
require a substance that makes them available for absorption.Your body produces
a substance called bile, which is central in the absorption of fats in the
intestines. Since ADEK is absorbed in the presence of fat, ADEK is transported
with fat.All fat is transported in the lymphatic system, which is a system like
blood vessels that branch out through the entire body.
If there is an excess of any one of the ADEK vitamins, the body will store
it in one of two body tissues.The liver and adipose tissue will store ADEK and
when the body needs any one of the ADEK vitamins, it can obtain them from
the body stores.This process has its pros and its cons.The obvious benefit is that
you could consume less food than what is required to meet your RDA for
ADEK because you can rely on your body stores. One could potentially do this
for several days,weeks, or even months before seeing any sign of deficiency.All
someone would have to do is ensure that over time they consume the average
daily intakes of the vitamins.The potentially harmful drawback to this fact is
that if one is not careful, the fat-soluble vitamins can accumulate to toxic levels
since they are not excreted as easily as the water-soluble vitamins.
In the following discussions, the function of each fat-soluble vitamin in
relation to peak physical performance and optimal health is established. In addition,
the levels at which deficiencies can be avoided and where you can find
the best dietary sources are addressed.
The Anabolic Fat-Soluble Vitamins
Vitamin A.Vitamin A comes from a family of chemicals called the retinoids.
This family of retinoids consists of three different chemicals: retinal, retinol, and
retinoic acid. Animal sources of vitamin A contain compounds called retinyl
esters, which are converted into the compound retinol in the intestines.The
compounds found in food derived from plants are called carotenoids. Some of
98 Macrobolic Nutrition
the carotenoids such as alpha, beta, and beta-cryptoxanthin carotene all have
vitamin A activity in the body.Different cells have different needs for the specific
retinoids and each form of vitamin A performs a specific function that the
other two cannot do. The body can actually convert retinol into retinal and
vice versa, but once any one of these two forms get converted to retinoic acid,
it cannot be converted back.
For example, retinol is used in the support of reproduction and it is the
major form of vitamin A that is transported and stored in the body. Retinal
plays a vital role in vision by maintaining a clear cornea and takes part in the
conversion of light into nerve impulses. It is also an intermediate in the conversion
of retinol to retinoic acid. Retinoic acid functions much like a hormone
in regulating cellular differentiation in developing embryos and in
growth. Vitamin A has a role in the process of osteoclast, or the dismantling of
bone.This is a natural process that must occur during bone remodeling, which
takes place during bone growth. The enzymes that aid osteoclast cells need
vitamin A to assist them in taking away parts of the bone that are not needed.
Some vitamin A deficiencies are apparent in people with night blindness.
This is actually the first clear indication that a person may be running out of
vitamin A stores in his or her body. The retina does not have enough retinal
to regenerate pigments that are bleached by the light. Another severe result
of vitamin A deficiency is irreversible blindness.
Toxicity develops usually when a person supplements too much vitamin A
in the form of the retinoids. If you rely on a healthy, balanced diet, this is not
likely to happen. Although in cases where someone would consistently eat
foods that are high in vitamin A, toxicity would be a concern, too.
The healthiest way to obtain vitamin A is through the diet. Some of the
best dietary sources of vitamin A are any animal-based food sources. Beef liver
is the best animal source of vitamin A since liver stores a good amount of any
one of the fat-soluble vitamins. Pumpkin is the best vegetable source of vitamin
A since any plant that has a deep orange or a rich yellow color contains
abundant amounts of carotenoids.
Vitamin D. Vitamin D is unique among all of the other vitamins, since it
not an essential nutrient. Essential nutrients are nutrients that can’t be synthesized
by the body, yet vitamin D can be synthesized with enough sunlight and
an intermediate version of cholesterol. Vitamin D plays a critical role in body
development and maintenance over one’s life span.
Vitamin D is really a member of a team of nutrients that regulate the
bone-making process.Yet vitamin D has a key role in that it raises blood concentrations
of both calcium and phosphorus. It does this by first enhancing the
The Important Role of Micronutrients 99
absorption of the two minerals from the gastrointestinal tract. It also enhances
the reabsorption of these two minerals from the kidneys, and it regulates their
mobilization from the bones into the blood.
Since vitamin D is necessary for the absorption of calcium, if a deficiency
in this vitamin occurs, a deficiency in calcium will occur. Osteomalacia and
osteoporosis are two common effects of lack of exposure to the sun and, of
course, a lack of calcium in the diet. If you rely on getting added vitamin D
from the diet, toxicity is unlikely to happen. If you supplement vitamin D, you
could run into some potentially serious conditions. Since the role of vitamin
D is to raise the blood concentration of calcium, too much vitamin D will
deposit in soft tissue.This leads to stones in the kidneys and contributes to calcification
of blood vessels, such as the major arteries of the heart and lungs,
which will lead to death.
Few foods contain vitamin D, which is understandable since we can manufacture
it.To ensure that everyone gets enough vitamin D, milk is fortified
with this essential vitamin. Other sources of vitamin D are found in veal, beef,
liver, and egg yolks.
Vitamin E, the Primary Antioxidant
Vitamin E is only one of two vitamins that act as antioxidants.Yet what separates
vitamin E and vitamin C is that vitamin E functions only as an antioxidant.
The antioxidant function of vitamin E is to prevent the multiplication
of free radicals from other free radicals, as in the case of an athlete’s intense
training that results in the overproduction of potentially harmful free radicals.
Vitamin E does this by donating one of its own H+– ions (electrons) to the free
radical, thereby neutralizing it. Unfortunately, vitamin E, by this point, is neutralized
itself; however, vitamin C can restore vitamin E back to its active form.
A diet that is abundant in these two antioxidants will drastically minimize oxidative
stress placed on the body by an athlete’s training.
Vitamin E naturally occurs as a family of tocopherols.The four forms of
tocopherols are alpha, beta, gamma, and delta.Yet out of all the tocopherols,
alpha tocopherol is the only one with direct vitamin E activity in the body.
The other tocopherols aren’t as easily converted into the alpha form.
A prolonged period of inadequate vitamin E consumption leads to issues
with the retina of the eye and to neuromuscular dysfunctions that involve the
spinal cord. Because of this, clear signs of deficiencies will include a reduction
in one’s ability to see, and the diminished control of muscles, resulting in poor
coordination and reflexes.Treatments of vitamin E can reverse these effects.
Toxicity is rare and if it does occur, it is not as serious as the toxic effects of
vitamin D or vitamin A. If toxicity does occur, an interference with the blood-
100 Macrobolic Nutrition
clotting effects of vitamin K will occur, and one can hemorrhage.To ensure
that you get enough vitamin E to avoid deficiencies and toxicity, consume a
diet that has a good base in food that is adequate to meet these goals. Seeds,
nuts, and various vegetable oils like safflower, peanut, olive oil, and canola oil
are all fantastic sources of vitamin E and the unsaturated fats, which also have
their benefits for performance and health.
Vitamin K, the Coagulant
Vitamin K is like vitamin D in the sense that it can be synthesized in the body.
It cannot be synthesized directly by the body, but bacteria in the gastrointestinal
tract synthesize vitamin K, and the body can absorb it in the presence of
fat.Vitamin K has, quite possibly, the most important role in the body. With
a deficiency of the other fat-soluble vitamins, one can live with a minimum
of direct threats to one’s life. Vitamin K is used for the activation of several
key proteins that work along with calcium in the formation of blood clots.
With a deficiency of this crucial vitamin, a simple paper cut could lead to
severe hemorrhaging.
Like vitamin D, vitamin K can become deficient due to several factors that
are not related to inadequate dietary intakes. Secondary deficiencies occur due
to other factors. For example, in the case of vitamin K, a decreased secretion of
bile will lead to a decreased absorption of fat and the fat-soluble vitamins.A
deficiency may also occur because of the interaction of certain drugs with vitamin
K, and with its synthesis and its activity. Antibiotics will kill the bacteria
in the intestines that are responsible for synthesizing vitamin K, and certain
anticoagulant drugs will interfere with the functions of vitamin K.
Toxicity is not common if vitamin K is acquired from the diet. Supplementing
vitamin K may lead to conditions such as jaundice—a condition in
which bilirubin, a bile pigment, spills over and gives a yellowish hue to the skin
and the whites of the eyes.
As previously mentioned, vitamin K is synthesized by the bacteria that
naturally inhabit the intestinal tract.Yet they can only produce about half of
the vitamin K we need; a good diet can provide the rest. Significant sources
of vitamin K can be found in the liver, which is the best source of the fatsoluble
vitamins. Other good dietary sources of vitamin K are any green leafy
vegetables, cabbages, eggs, and fruits.
MINERALS
Minerals are the other group of micronutrients the body requires. They are
in a completely different class from the other micronutrients for several key
reasons, including each mineral’s chemical makeup, their availability through
The Important Role of Micronutrients 101
absorption from food, the interactions that take place between two or more
minerals, and their roles in the body. Since minerals are a dynamic factor in a
person’s performance, it is essential that we review their functions in the body.
In addition to discussing their functions when they are taken in the proper
amounts, I describe the symptoms experienced when toxicity is reached. I also
indicate which foods provide the highest amounts of the particular mineral you
need to avoid toxicity.
Vitamins are carbon based and are therefore are organic compounds.Anything
that is carbon based can be easily destroyed by heat, radiation, and most
significantly, time. Minerals, on the other hand, never change in chemical
makeup.They never undergo a change to another chemical compound such
as we see in the conversion of retinol to retinoic acid. However, they can
combine with another compound for a specific function, such as the iron in
hemoglobin and myoglobin serves to transport and store oxygen. The only
way the mineral makeup of a food can be changed is for it to be depleted from
the food. For example, the minerals found in vegetables can be diffused into
boiling water, and then be completely lost when the water is dumped down
the drain.When you cut vegetables, you increase the rate at which the minerals
are lost.
The absorption and transportation processes of minerals by the body are a
lot like vitamins in the sense that some minerals, like potassium, are easily
absorbed, transported, and excreted by the kidneys, and others are not. Calcium
is much like a fat-soluble vitamin in the sense that it needs assistance in the
form of carriers and transporters for proper utilization. Since minerals can
behave like vitamins in terms of absorption, storage, and excretion, there is the
possibility that an excess of certain minerals can lead to toxicity.
The bioavailability of the particular minerals present in food can vary.
Bioavailability refers to the amount of the particular nutrient that is available
for absorption by the body. Some foods contain compounds called binders that
actually hold on to the mineral and prevent it from being absorbed. For example,
the compound known as phytic acid (phytates) in legumes, grains, split
peas, and parsnips can act in this manner. In foods like spinach, rhubarb, plums,
blueberries, nuts, and seeds, oxalates reduce the amount of minerals available
for absorption. Although all of these foods provide great health benefits, the
bioavailability of the minerals they contain will be low. To lessen this disadvantage,
an athlete desiring adequate amounts of minerals would follow the
diet-planning principles in Macrobolic Nutrition, along with the Macrobolic
Food Guide Pyramid (see Appendix B).
Secondary deficiencies can occur due to factors unrelated to deficiency in
dietary intake. In the case of vitamins, such factors include other substances
102 Macrobolic Nutrition
such as drugs and the amount of exposure to the environment. Factors producing
secondary deficiencies in minerals include too high an intake of one
mineral, which can inhibit the absorption of another mineral.Too much of one
mineral can also have a negative impact on the metabolism and excretion of
another. For example, high levels of phosphorus will bind with magnesium in
the gastrointestinal tract, leading to magnesium excretion.
The Macrominerals
The class of minerals termed macrominerals is present in the body’s depositories
(bone and teeth), soft tissue, and circulating fluids in amounts larger than
5 grams. Of them, magnesium is present in the smallest amount, which is
around 30 grams. The macrominerals are divided into two separate classes,
those critical for maintaining the body’s fluid balance, and those serving important
roles in bone growth and bone maintenance.The minerals that play a role
in the body’s fluid balance are sodium, chloride, and potassium. The other
macrominerals important to the athlete are magnesium, phosphorus, and calcium,
all of which play key roles in the processes over the life span of bone
growth and maintenance. In the following sections, I establish the amounts of
each of these minerals you need to achieve optimum performance and health,
and describe the symptoms associated with deficiencies and toxicity. I also
identify the foods that provide the highest amounts of the particular mineral to
help you avoid any real threat of deficiencies and toxicity.
Fluid Stasis Minerals
Each of these minerals plays a key role in the overall performance of the
athelete by maintaining water balance and body pH.Water balance and body
pH are chief concerns because, as previously discussed, water provides the
proper “environment” for all metabolic reactions to take place.
Sodium. Sodium is the major positive ion (cation) in the fluid outside your
cells, and it functions primarily as a volume regulator. In addition to controlling
extracellular volume, sodium acts as an electrolyte in the body and assists
in the maintenance of the acid/base balance and is essential to nerve transmission
and muscle contraction. Foods in general contain adequate amounts of
sodium, especially processed foods.Typically 75 percent of a person’s sodium
intake comes from processed foods.Another 15 percent comes from salt added
during cooking and eating. Only the remaining 10 percent of sodium actually
is found naturally in the food itself. The intestines directly absorb sodium
into the blood, and it is able to travel freely in the blood without the aid of carriers
or transporters. Sodium then comes in contact with the kidney, which fil-
The Important Role of Micronutrients 103
ters and releases the exact amount that the body needs. If you eat a food with
a high sodium content, your body signals thirst to make you drink more water,
increasing fluid levels in the body and allowing the kidneys to process the sodium.
Any excess present will be excreted along with the water.
The minimum suggested amount of sodium to be ingested is set at around
500 milligrams and reflects the amount needed in a person who is not actively
sweating.The maximum amount of sodium to be ingested is set at 2,400
milligrams. This amount is enough for people who lead active lifestyles and
who take part in a wide variety of physical activities in different climates.
Hypertension was considered to be related to the dietary intake of sodium
for quite some time. Recent studies have shown that sodium in combination
with chloride at high levels raises blood pressure. This compound is sodium
chloride, also known as table salt. A point of interest is that sodium alone or
chloride alone does not affect blood pressure levels in the way that salt does.
Because sodium is present in adequate amounts in most of the foods we
consume, deficiencies only occur for other non-diet-related reasons. These
cause conditions in which large amounts of fluid are lost, including diarrhea,
vomiting, or heavy sweating during intense exercise. One will experience muscle
cramps when sodium deficiencies occur because sodium functions as an
electrolyte.
Toxicity resulting from too high a sodium intake can happen but is
extremely rare. One of the signs of sodium toxicity is edema, which is excessive
fluid buildup in the cells. Hypertension is a condition where blood pressure
rises beyond healthy levels. Hypertension can be caused by a number of
factors, including exercise, stress, and other existing medical conditions; it can
be aggravated by an excessive intake of sodium. Both of these toxic conditions
can be treated through adequate water intake.
The best source of sodium is table salt, but you should avoid consuming
salt in excess. Instead, you should select foods like meat, milk, bread, and vegetables,
which all provide moderate amounts of sodium.The largest amounts of
sodium can be found in processed foods, but you would be wise to limit the
amount of processed foods that you consume. Processed foods typically have
little or no nutritional value, are often high in calories, and usually don’t meet
Macrobolic Nutrition’s recommended 45/35/20 lean-mass equation.
Chloride. Chloride is the negatively charged anion (ion with a negative
charge) used by the body to control the levels of extracellular fluids. Chloride
has free access to the cell membrane, and is able to move freely in and out of
the cell. Outside of the cell, it is in close association with sodium, while inside
the cell it can interact with potassium, classifying chloride as an electrolyte. In
104 Macrobolic Nutrition
addition to maintaining normal electrolyte levels in the body, chloride is a part
of hydrochloric acid (HCL), which maintains the acidic levels of gastric juices.
The gastric juices play an indispensable role in digestion, so any decreased production
of HCL leads to weakened levels of gastric juices. A case of constant
vomiting would lead to a decrease in gastric juices.
Like sodium, chloride is found in abundant amounts in foods, especially
processed foods, where it is combined with sodium and other salts. Chloride
deficiencies are caused by excessive fluid losses from sweating, diarrhea, or
vomiting. Dehydration can cause unusually high toxic concentrations of chloride
in the body and is accompanied by vomiting. Adequate food consumption
and water intake will rectify the situation.
The best source of chloride is table salt, where chloride is bonded to sodium
in the form of sodium chloride. Other foods providing moderate amounts
of chloride are meats, milks, and eggs. Again, like sodium, the largest amounts
of chloride are found in processed foods.
Potassium. Potassium is another cation used by the body to control fluid
levels. Unlike sodium, the other cation, potassium is found inside the cell and
serves a host of key functions including maintenance of electrolyte balance
and cell integrity. Another major function of particular concern to the athlete
is for nerve transmission and muscle contraction.When a nerve impulse is fired
to contract a muscle tissue, potassium and sodium briefly trade places across
the membrane of the cell.This is of critical interest to athletes, because proper
levels of potassium and other electrolytes directly affect performance and help
maintain a steady heartbeat.
Potassium deficiencies are rarely, if ever, caused by a low dietary intake.
The most common route for potassium to be low is through excessive fluid
loss from dehydration, vomiting, and diarrhea. Food-related toxicity is not a
concern. Since potassium is found in all living cells, any food that is fresh and
unprocessed will contain significant amounts of potassium, and relying on a
balanced diet will provide adequate amounts of it. Sources include the potato,
banana, acorn squash, sirloin steak, and chicken.
The Bone Builders
As highlighted throughout this chapter, certain vitamins and minerals can be
grouped together because they are in close association with each other and
because they are synergistic—in other words, one increases the effectiveness of
the other(s) and vice versa. Calcium and phosphorus together play a primary
role in bone health. In addition to bone health, they are individually responsible
for many functions in the body.
The Important Role of Micronutrients 105
Calcium. Calcium plays the most important role in the class of bone builders.
It is the most abundant mineral found in the body; it amounts to 39 percent of
the total body minerals and total calcium measures about 1.5 to 2 percent of
the body weight. The majority of the calcium present in the body is found in
the teeth and the bones. Calcium plays two critical roles; the most obvious is
its role as the key mineral in bone structure.The second role is as a depository
for calcium stores. If a drop in blood calcium levels should occur for any reason,
calcium can be drawn from the bones and teeth to help raise the level of
blood calcium back to its optimum levels.
Calcium appears in various roles when it is in combination with other
minerals. For instance, when bones are forming, crystals of calcium and phosphorus
called hydroxyapatite deposit on the matrix of collagen. When the
bone is going though the process of mineralization, hydroxyapatite and other
minerals become denser in their crystal structures, leading to a stronger bone.
This process is constantly happening because bone is continually being torn
down and remodeled.
While 99 percent of the calcium in the body is held in the body’s depositories,
the remaining 1 percent is circulating in body fluids. In this form,
calcium is ionized and is absolutely critical to life functions.The ionized fluid
calcium aids in the regulation of muscle contractions, plays a role along with
vitamin K in the clotting of blood, and assists in the transmission of nerve impulses,
the activation of certain enzymes, and the secretion of hormones. For
example, ionized fluid calcium activates the protein calmodulin, which is
responsible for relaying messages from the surface of the cell to the interior
portion of the cell. Some of these messages regulate blood pressure.This has led
to the suggestion that higher levels of calcium will not only help reduce the
severity of hypertension, but will also provide the depositories with enough
calcium to prevent osteoporosis. Because of the many critical functions it performs,
maintaining proper levels of calcium in the blood is one of the top priorities
that the body addresses, and several hormones and vitamin D control
the blood level of calcium. Since the depositories can provide adequate
amounts of blood calcium despite a low dietary intake of calcium, an important
issue related to a deficient intake of calcium is reduced bone integrity. This
process is long and slow, so it can take years before an incident demonstrates
a lack of bone integrity.
There are instances where abnormally elevated levels of calcium in the
blood can result in muscular contractions that can’t be relaxed, a condition
called calcium rigor. Calcium tetany, which manifests the same symptoms as
calcium rigor, will occur when blood calcium levels are well below normal. In
either case, the altered levels of blood calcium is caused by either a decreased
106 Macrobolic Nutrition
production in the hormones parathormone and calcitonin, which increase or
decrease the secretion of calcium from the depositories, or a decreased level of
vitamin D.These two muscular contraction abnormalities do not result from
dietary excesses or inadequacies of calcium.
Like the fat-soluble vitamins, the mineral calcium needs a transporter to
help out with absorption.The acidity of your stomach keeps calcium in a soluble
state, and vitamin D plays a role in the formation of a specialized calcium
transport protein. This specialized protein is called calcium-binding protein
(CBP).Whenever the body is in need of added calcium from the diet, it produces
more CBP to facilitate calcium absorption.
Under some conditions, insufficient production of vitamin D inhibits the
synthesis of CBP, which is why much of the available milk on the shelves of the
supermarket is fortified with vitamin D. Other substances that can negatively
affect the absorption of calcium are the phytates and oxalates commonly associated
with the fiber in whole grains and vegetables. For this reason, whole
grains and vegetables are not suitable sources for dietary calcium.
This should not be a concern for the athlete who builds his or her diet
using the principles based on Macrobolic Nutrition and the Macrobolic Food
Guide Pyramid (see Appendix B), which emphasizes the use of all the food
groups. The best source of calcium is found in yogurt and milk.Many athletes,
particularly bodybuilders, restrict dairy in their diet. This is a big mistake.
True, most dairy products contain high levels of saturated fat. However, dairy
sources such as skim milk, low-fat cottage cheese, and non-fat yogurt have
great macronutrient profiles and are excellent low-fat protein sources. And
many people don’t realize that these dairy sources are relatively low glycemic
(skim milk has a glycemic index of only 32) even though they contain some
lactose. An athlete who is a lactovegetarian will severely limit the amount of
calcium present his or her their diet.This does not take into account the fact
that whole grains and vegetables, the staples of the typical vegetarian diet, bind
up calcium and increase the likelihood of calcium deficiency. Calcium deficiency
can also be a concern to athletes who are either lactose intolerant or
allergic to milk and its associated products.This would include allergic reactions
to the proteins casein and whey (both of which are cornerstones to the
athlete) and an inability to break down the milk sugar lactose. In these cases,
protein needs can be met elsewhere, through the use of meats and other adequate
sources of protein like beans and rice, but calcium will still be missing
from the diet. This can be easily remedied by the use of calcium-fortified
orange juice and/or milk-based products containing added lactase to break
down the lactose into the two base sugars galactose and glucose.
As I have established, any prolonged period of inadequate calcium intake
The Important Role of Micronutrients 107
will lead to decreased bone mineral mass and density. The deficiency manifested
as osteoporosis, a condition that can be easily prevented, is very prevalent
in the older population. The RDA for both men and women ages
nineteen to thirty is set at 1,000 milligrams of calcium a day. In addition to the
measure for the RDA, a tolerable upper intake level (UL) has been established,
which represents the highest supplemental amount of a particular nutrient,
where toxicity is avoided and most people remain healthy.The UL for calcium
is set at 2,500 milligrams for both men and women ages nineteen to seventy
years. If calcium intakes exceed this level, the potential for toxic symptoms like
constipation, kidney dysfunctions, and urinary stones will develop. In addition
to those conditions, high levels of calcium will decrease the bioavailability of
other key minerals.
Phosphorus. Phosphorus is the second most abundant mineral based on the
amount present in the body. It operates in association with calcium in the form
of hydroxyapatite crystals in the bone mineral matrix and in the teeth. Actually
about 85 percent of the body’s phosphorus mass is stored in the depositories.
The remaining 15 percent is present in a host of compounds found in
the body.
Adenosine triphosphate (ATP), thiamine pyrophosphate, pyridoxal-5-
phosphate, and phosphoric acid (the body’s buffer system) and its various salts,
phospholipids like the chylomicrons, and the membranes of cells all contain
a phosphate group in their chemical structure. These compounds would be
rendered useless without phosphorus, so we can see that this mineral plays a
significant role in the performance of an athlete because of its major role in the
release of energy at all stages of metabolism.
Dietary deficiencies of phosphorus are unknown. The reason for this is
because phosphorus is present in adequate amounts in any diet with an adequate
amount of animal tissue, and legumes and milk are also good sources of
phosphorus. In addition, phosphorus is present in processed meats and other
processed foods, and in soft drinks. Deficiencies can occur because of a drug
interaction with phosphorus. Some drugs bind to the phosphorus, making
it unavailable for any of the vital functions associated with metabolism. Phosphorus
deficiency symptoms are manifested as muscle weakness, a lack of energy,
and bone pain.
Magnesium, the Mighty Mineral
Although magnesium is in amounts so low that it barely qualifies to be considered
a macromineral, it serves a host of indispensable functions to the athlete.
Over half of the body’s magnesium is stored in the bone depository, and
108 Macrobolic Nutrition
most of the remaining amounts are held in the soft tissue of the body. About
1 percent remains in the extracellular fluid of the body.The magnesium in the
soft tissue performs a vast range of roles in the body. It is a main component in
the synthesis of protein, and a major player in many of the body’s enzyme reactions.
It functions as a catalyst in the final role of ATP production, where the
final phosphate group is added to adenosine diphosphate (ADP). Magnesium
is vital for countering the effects of calcium in muscle contraction and blood
clotting.
In most people’s dietary intake, magnesium is one of the minerals that falls
far below what is considered adequate.This potential deficiency is of particular
concern to the athlete, because of magnesium’s role in protein synthesis and
energy production. A diet high in legumes will provide sufficient amounts of
magnesium to compensate for this lack. Other significant sources of magnesium
are halibut, cashews, artichokes, and millet.
Toxicity is rare when magnesium is derived from the diet.However, when
taken improperly in supplemental form, excessive amounts of magnesium can
lead to diarrhea, which leads to dehydration.
Sulfur, the Protein Architect
Sulfur is last in the line of the macrominerals and is not used by the body in its
original form.Your body derives this mineral from certain B vitamins and amino
acids. In the formation of proteins, sulfur plays an important role in protein
folding.The way a protein folds determines how it functions. Insulin is the hormone
that promotes glucose utilization, protein synthesis, and the formation
and storage of neutral lipids. This crucial hormone is a protein created by the
use of three disulfide bridges that exist between the six L-cysteine amino acids.
Cysteine is a nonessential amino acid, which means the body can manufacture
it in the presence of sulfur. Therefore, there are no deficiencies associated
with sulfur as long as protein intake is adequate. Adequate protein
intake can be obtained by an athlete who follows the principles of Macrobolic
Nutrition.When an athlete follows Macrobolic Nutrition, all of these essential
macrominerals are provided in adequate amounts to ensure maximum human
performance.
The Microminerals
The microminerals are as important to the body’s health and functioning as
the macrominerals.They are considered microminerals because of the relatively
small amounts that are present in the body. These microminerals, also commonly
known as trace minerals, are supplied in adequate amounts in people’s
diets, to both maintain health and avoid toxicity. In the discussion of the trace
The Important Role of Micronutrients 109
minerals, I determine why these elements are so important to the athlete’s performance.
To optimize the total bioavailability, I also determine which foods
contain the greatest concentration of the particular trace mineral.
The category of trace minerals includes the minerals iron, zinc, selenium,
chromium, copper,manganese, fluoride, molybdenum, and others. Most of the
minerals mentioned are available in supplemental form, but you should avoid
excessive use of these products, because most of the time these supplements
contain amounts of the trace minerals that are in excess of what is needed to
maintain health.Any amount over what is suggested will produce conditions
that are undesirable, which could include organ damage,muscle pain, exhaustion,
and fatigue. So, it is vital to address the toxic signs of the trace minerals
and the amounts at which toxicity can be avoided.
Secondary deficiencies are another issue associated with an overabundance
of trace minerals. Remember, secondary deficiencies are not cause by inadequacies
of nutrients in the diet; they are caused by other nondietary factors. In
the case of the trace minerals, a nondietary factor may be caused by an excess
of one trace mineral that is inhibiting the absorption of another equally important
trace mineral.
Iron, the Oxygen Transporter
Iron is a mineral that is needed in amounts ranging from 8 milligrams per day
for men to about 18 milligrams per day for women.The importance of its role
to the athlete is unmatched, despite the fact that this mineral is present in the
body in relatively small amounts,
Iron exists in the body in two distinct states of charge, called ionic states.
Ferrous iron has a +2 charge, while the ferric iron form has a +3 charge. Since
iron has the ability to exist in two distinct states, it can participate in a wide
range of enzymatic reactions, and it also plays a principal role in the production
of ATP. The enzyme fumerase reduces NAD+ to NADH in the TCA
cycle of metabolism. NADH can then provide H+ to the electron transport
chain. In the electron transport chain, cytochromes, which contain iron, facilitate
the movement of H+ from the matrix to the intermembrane space of the
mitochondria. Fumerase and cytochromes are thus key components involved
in the production of ATP.
The most common use of iron by the body is in the compounds that
transport oxygen to tissues. Hemoglobin and myoglobin are two proteins that
have a heme group, which contains ferrous iron. Hemoglobin is the primary
transport for oxygen, while myoglobin is used mostly for storing oxygen in the
muscle.
110 Macrobolic Nutrition
When a muscle tissue is active, a buildup of H+ and CO2 are produced.
Hemoglobin has a high affinity for H+ when little oxygen is present at the site
of the active tissue (conversely,when blood passes through alveoli of the lungs,
oxygen concentration is higher than H+ concentrations, so oxygen binds to
hemoglobin). Due to this fact, oxygen is traded for H+ in a muscle tissue that
is actively respiring.Without iron present in hemoglobin, there is a decreased
ability to transport oxygen.This has a large impact on athletic performance, and
is discussed later in this section.
Since iron is used in the part of hemoglobin that actually accepts oxygen,
it is understandable why the body would be designed for the conservation of
iron.The body doesn’t excrete iron too well because of this; in fact, one of the
only ways for your body to lose iron is through bleeding. That is why premenopausal
women need 10 milligrams more iron than do men. The body
maintains the levels of iron primarily through the manipulation of absorption,
absorbing more when it is needed and less when it is not.
Iron absorption is a process that requires three specialized proteins:mucosal
ferritin, mucosal transferrin, and blood transferrin.When iron is present in
the small intestines, a protein formed in the mucous lining of the intestinal cells
binds to the iron.This protein is called mucosal ferritin.When the body signals
for the absorption of iron, the mucosal ferritin gives up the iron to another
mucus-based protein, mucosal transferrin. Blood transferrin then transports
the iron to the rest of the body, where either bone marrow or other cells will
use it.The cells of the intestines renew themselves every three days.When they
are excreted out of the body through feces, any iron that is not needed by the
body at the time will be lost. Having the ability to store some iron is vital to
the body.A reasonable amount of the excess dietary iron is stored in the liver
or the spleen. The liver creates specialized proteins called ferritin and hemosiderin.
The body readily breaks down ferritin, so a constant blood supply of
iron is always available. Hemosiderin is formed from ferritin when blood iron
levels become abnormally high.
To consider which type of iron has the highest bioavailability, let’s quickly
examine the storage of excess carbohydrates as fats, and excess fats as fats.
Which is easier (in terms of caloric expenditure) for the body to do: to take a
carbohydrate and chemically convert it into a fatty acid and then chemically
combine it to a glycerol backbone, or to take a fat and store it as fat? The
answer is obvious. So too is the bioavailability of heme iron, which is used in
hemo/myoglobin. For example, heme accounts for about 10 percent of the
total iron acquired from the diet, yet 25 to 35 percent of the heme iron is actually
absorbed. This is significantly more than the 10 percent that is absorbed
from nonheme iron.
The Important Role of Micronutrients 111
There are several factors to consider that contribute to the overall bioavailability
of iron in the diet. Since any flesh-based source of iron is best as far as
bioavailability is concerned (heme iron), it is not surprising that these sources
also contain a substance that enhances the all-round absorption of iron. It is
called the MFP factor, because it is associated with the digestion of meats, fish,
and poultry.Vitamin C also enhances the absorption of nonheme iron.This is
because ascorbic acid is able to hold on to the reduced form of iron, which is
ready for absorption.These two absorption enhancers are met with a degree of
opposition from phytates that naturally occur in some foods, but this can be
easily compensated for by the use of a wide variety of foods, as demonstrated
by the Macrobolic Food Guide Pyramid. (See Appendix B.)
When the body stores of iron fall to extremely low levels, iron deficiency
anemia becomes the major concern for the athlete. In this condition, the red
blood cells are small and pale, and because of their physical state, their ability
to bind to oxygen in the lungs is severely diminished. Energy production is
decreased since the body needs oxygen to perform metabolism at its optimal
level, so symptoms of this condition manifest in the form of fatigue,weakness,
headaches, and poor core-temperature regulation. Iron deficiency anemia is
visibly detected by a pale complexion on a person with fair skin. It can be
detected in people with a darker skin tone by checking the lining of the eye,
which will become pale rather than pink. Because the body conserves iron, the
main cause of iron deficiency would be excessive blood loss.
The potential for greater harm exists with the toxicities associated with
iron. A condition known as hemosiderosis will develop when iron is taken in
excess. Repeated blood transfusions, which completely circumvent the body’s
intestinal defense, and naive iron supplementation, which overwhelms the intestinal
defense, cause the liver to transform ferritin into hemosiderin. Hemosiderosis
is a condition in which buildup of hemosiderin in the liver and other
tissues can potentially cause tissue damage. Infections are more common, not
because there is a decrease in immune function, but because bacteria thrive on
iron-rich blood.Athletes who rely on Macrobolic Nutrition and its associated
food guide pyramid will have no associated iron deficiencies or toxic symptoms,
thus ensuring optimal performance.
The best dietary sources of iron are the flesh of animals since it has iron in
the same form that is used by our bodies. Ground beef, sirloin steak, and
shrimp are all superior choices for iron. Kidney, garbanzo, pinto, and navy
beans are also excellent legume sources of iron. Other enriched foods also provide
adequate amounts of iron, including oatmeal, spaghetti, and flour tortillas
(all of which are low glycemic).
112 Macrobolic Nutrition
Zinc, the Cofactor
Zinc is a major component of more than 100 different enzymes called metalloenzymes
that carry this label because a mineral is included in their structural
makeup. Zinc has the ability to stabilize the membrane of the cell, which
makes it crucial in the defense against free radicals. It is a participant in the synthesis,
storage, and release of the blood sugar regulating the hormone insulin.
Zinc is another component of the body’s blood-clotting system, and it affects
the functions of thyroid hormone. It is also essential for vision, since it produces
retinal, the form of vitamin A required for the visual pigments.
Zinc absorption is similar to that of iron in certain ways.When the body
has enough zinc to maintain optimal performance and health, it reduces the
amount of absorption that occurs.As with iron, fiber and its associated phytates
bind to the excess zinc, limiting the bioavailability of the mineral.
When zinc is absorbed into the microvilli (fingerlike projections on intestinal
cells), the variety of roles it can take on is great. It can be absorbed into
the cell right away, where it can function as a component of either DNA or
RNA polymerase. This is significant because the intestinal cells renew themselves
frequently and zinc is therefore absolutely crucial to the growth of new
intestinal cells.Another possible avenue for zinc is in the storage protein called
metallothionein. This specialized binding protein helps regulate zinc absorption,
much like iron’s mucosal ferritin. Metallothionein is stored in the liver,
so the body has some reserves if there is any need for more zinc.
The pancreas produces many of the enzymes with zinc in their structure
that are critical for digestion.When you consume a food like steak, the dietary
zinc is combined with the zinc from the pancreatic juices. The zinc derived
from the pancreas can be reabsorbed into the intestinal cells for growth or
return to the pancreas for further use as metalloenzymes.
To illustrate the importance of a proper diet and ill-advised supplementation,
let’s briefly consider the interaction between iron and zinc. Some plasma
zinc binds to transferrin, which is also the preferred mode of travel for dietderived
iron in the blood.Adults who overuse iron supplements will overly saturate
the transferrin-binding sites and leave them unable to absorb zinc.The
converse is true too; large amounts of zinc will inhibit the absorption of iron.
Large dosages of zinc interfere with copper absorption too.This interference
may occur because the two minerals compete for absorption with one
another.When an abundance of zinc is ingested, the intestinal-absorbing cells
produce more metallothionein, a binding protein that stores zinc in much the
same way that iron is stored in mucosal ferritin. Metallothionein also binds to
other microminerals, such as copper and cadmium. A higher affinity exists
between copper and metallothionein than between zinc and metallothionein.
The Important Role of Micronutrients 113
So increased levels of metallothionein, due to an abundance of ingested zinc,
will bind to copper as well, and severely limit the copper that is freely available
for absorption. Thus copper availability is reduced because of the larger
amounts of zinc. This point illustrates the most common mistake people make
with supplements. It can be avoided by relying on a sound diet and some key
supplementation.
Since zinc absorption is similar in principle to iron absorption, it follows
that its loss from the body occurs in the same basic fashion. Since metallothionein
is produced by the microvilli, any tied-up zinc is excreted in the feces
when the microvilli are replaced.
When zinc levels are all but nonexistent, growth in general will be retarded
because zinc plays such a large role in the area of cellular growth and protein
synthesis. Deficiencies of zinc also provoke diarrhea, which worsens not
only the zinc deficiency, but also the presence of other essential nutrients. Other
symptoms of deficiency include an altered thyroid function and metabolic
rate,warped taste, and a lowered rate of wound healing.These zinc-deficiency
related conditions can manifest even when only mild zinc deficiencies exist in
the diet.
The toxic symptoms of excess zinc may include vomiting, exhaustion,muscle
pain, dizziness, and drowsiness.Too much zinc interferes with the absorption
of copper and its proper metabolism. When researched in test animals,
excess zinc has led to degeneration of cardiac muscle. High zinc levels also
reduce the production of red blood cells, which further affect performance.
It is wise to rely on a variety of healthy foods to supply the body with the
right amount of zinc and avoid the pitfalls of incorrect supplementation. Zinc
is found in the highest concentrations in protein-rich foods, such as sirloin
steak, ground beef, ham, dark turkey meat, and yogurt.
Iodine, the Metabolic Trace Mineral
Iodine is the food-based form of the ionized form iodide used by our bodies.
Although iodide is found in very small amounts in the body, its role is critical.
It is a primary component of the thyroid hormones triiodothyronine (T3) and
tetraiodothyronine (T4; thyroxin).These hormones are used to regulate cellular
metabolism and other functions like body temperature, reproduction, growth,
and muscular function.These critical hormones actually regulate the amount
of oxygen a cell uses and therefore manipulate the amount of energy released
during basal metabolism.
Iodine deficiency is not common in developed countries, so we don’t have
to concern ourselves with this issue in great detail.To provide a basic overview,
the hypothalamus controls the production of thyroid-stimulating hormone
114 Macrobolic Nutrition
(TSH), which is produced by the pituitary gland. During iodine deficiencies,
thyroid-hormone synthesis declines.TSH is produced in larger amounts in an
attempt to increase absorption of whatever iodine is left in the thyroid gland
for thyroxin synthesis. If this condition persists for an extended period of time,
the cells of the thyroid gland enlarge to the extent of developing into a large
lump on the neck. The symptom of a toxic iodine level is identical to the
symptom of deficiency, and it is also identified by a rather large lump on the
front of the neck.
To avoid any form of deficiency or toxicity, the athlete would be wise to
plan a well-balanced diet with a firm basis in Macrobolic Nutrition.This diet
will ensure an adequate amount of iodine from seafood and other foods cultivated
in iodine-rich soil. If you are allergic to certain proteins found some seafoods,
you can conservatively use iodized table salt, which contains the RDA
in half a teaspoon.
Selenium, the Antioxidant
Selenium is a cofactor in the enzyme glutathione peroxidase. It facilitates the
reduction of toxic hydrogen peroxide within the cells.This enzyme works in
conjunction with vitamin E in the defense against free radicals, so selenium can
prevent oxidative damages to the cell and block free-radical formation.When
selenium can’t block the formation of free radicals, vitamin E will be able to
stop it. The enzyme responsible for converting tetraiodothyronine to triiodothyronine,
which is the active form of the hormone, contains selenium.
A deficiency in selenium is associated with a type of heart disease that is
prevalent in an area of China; this deficiency is also reported in New Zealand
and Finland, areas of the world where the soil is not very rich in selenium.The
cardiac muscle is enlarged in this disease of the heart, and the normal tissue that
composes the middle layer of cardiac walls is replaced by fibrous tissue. Since
we live in a developed part of the world, selenium deficiency is hardly a concern
for us.The selenium content of the soil in North America has a significant
amount of this essential mineral, so a well-balanced diet will provide
enough selenium. Symptoms of selenium toxicity may include vomiting, loss
of hair and nails, lesions of the skin, and diarrhea, when people ingest a milligram
or higher per day.
Copper, the Oxide Eater
Copper plays a diverse role in enzymatic activities. All of the metalloenzymes
containing copper in their structure have similar functional characteristics, and
consume oxygen and its associated radicals. The most well-known enzyme
that protects against free radicals is a compound called superoxide dismutase
The Important Role of Micronutrients 115
(SOD).This compound facilitates the conversion of the potentially dangerous
compound superoxide anion into hydrogen peroxide and oxygen (2O2
– + 2H
——> H2O2 + O2). Another free-radical enzyme that relies on copper for
its properties is a dehydrogenase protein called ceruloplasmin.This protein is
involved in the transport and storage of copper, but it also can reduce superoxide
anions without any intermediate phase, making it extremely efficient.
Another enzyme that must contain copper in order to function is an
enzyme called lysyl oxidase.This protein is necessary for an essential step in the
cross-linking of collagen strands and for the healing of wounds. Copper works
in a similar fashion to iron in the process of energy production. Cytochrome
C oxidase is associated with the pumping of H+ protons and the resulting
phosphorylation (the addition of a phosphate to an organic compound) of
ADP to ATP. Even though copper is present in the body in small amounts,
usually around 100 milligrams, it is evident that it performs in a wide range of
vital life functions.
The issue of copper deficiency is of no real concern to people living in the
United States and Canada, since the typical diet includes adequate amounts of
this trace mineral. Extremely high levels of vitamin C can interfere with copper
absorption, and if prolonged, may lead to deficiency.Deficiency can result
in anemia due to the reduced hemoglobin synthesis. Copper toxicity is also
a rare occurrence, and should not be a concern for any athlete who follows
Macrobolic Nutrition and its associated food guide pyramid (see Appendix B)
for guidelines on proper dietary practices. If copper supplementation is abused,
toxicity is certainly a concern. It will bring on symptoms like vomiting and
diarrhea, and if prolonged will result in liver damage.
The athlete who desires adequate amounts of copper in the diet should
make sure she or he eats enough legumes, seeds, nuts, and organ meats, such as
liver. Another source of copper is tap water; its value as a source depends on
the hardness of the water and whether or not you have copper pipes.
Manganese, the Magnesium Substitute
This trace mineral is found in the bones and in metabolically active tissue like
the liver, pancreas, and kidneys. If you were to combine all of the manganese
in the body, it would measure about 20 milligrams.However, this mineral plays
a role in the formation of energy with the enzyme pyruvate carboxylase in the
conversion of pyruvate to oxaloacetate (an intermediate in the TCA cycle), and
is a cofactor in the copper enzyme SOD. It can also substitute for magnesium
in many of its associated enzymes when magnesium is needed to activate the
enzyme.
116 Macrobolic Nutrition
If an athlete relies on proper dietary principles, a primary manganese deficiency
is a rare concern, partly because of the low RDA and its relative abundance
in plant-based foods.The same can’t be said of secondary deficiencies,
however. Overuse of iron and calcium supplements can inhibit the absorption
of manganese as well as the phytates found in legumes, grains, and seeds, which,
ironically, are the best sources of manganese.A deficiency may become apparent
in poor growth and nervous-system disorders.Toxicity should not be a
concern for athletes who rely on sound dietary practices for their RDA for
manganese. If an athlete oversupplements with manganese, the toxic effects will
present themselves as nervous-system disorders.
Fluoride, the Bone Hardener
This abundant trace mineral is found in soil all over the world and is also present
in water, plants, and animals.Yet fluoride is found in very small amounts
in the human body.However, fluoride is crucial for the formation of a harder
bone-mineral matrix.The macrominerals calcium and phosphorus combine to
form a crystal compound called hydroxyapatite.These crystals harden with the
addition of other minerals on the protein collagen. Fluoride then replaces the
OH groups of the hydroxyapatite crystals, forming fluorapatite and making it
stable.This compound makes bones harder and teeth more resistant to decay.
Too much fluoride will have an aesthetically damaging effect. A condition
known as fluorosis causes unsightly white specks on the teeth. In the more
severe cases, the enamel will become permanently stained.Toxicity can occur
only in areas where fluoridated water exceeds 150 ppm (parts per million). In
these cases symptoms include vomiting, associated nausea, diarrhea, pain localized
in the abdomen, and tingling in the extremities.The best dietary sources
for fluoride are seafoods and most regular teas.
Chromium, the Insulin Augmentation Mineral
Chromium is essential in the metabolism of carbohydrates and lipids. It is similar
to iron in that it exists in several different ionic states, but the state that
seems to have the most benefit to metabolism is the 3+ form of chromium.
Chromium is a component of compounds called glucose-tolerance factors. It
helps maintain a balance in blood sugar by improving the hormone insulin’s
activity in the body. Because of the improved actions of insulin, less of the
hormone is needed to maintain proper blood glucose levels. If chromium is
deficient diabeteslike symptoms will result, manifesting in impaired insulin
response, glucose tolerance, and glucagon response. Glucagon is the counter
hormone to insulin that releases stored glucose (glycogen) into the blood-
The Important Role of Micronutrients 117
stream when blood glucose levels are low.A decreased level of stamina will be
noted in the athlete who is low on chromium.Toxic symptoms are unknown.
The best dietary sources of this trace mineral are liver, whole grains, cheeses,
and nuts.
Molybdenum, the Oxidase Mineral
Molybdenum is present in such small amounts that dietary deficiencies and
toxicities have not been reported in humans. It is a component of several metalloenzymes,
such as xanthine oxidase, aldehyde oxidase, and sulfite oxidase.
The best dietary sources of molybdenum are legumes, green leafy vegetables,
skim milk, and liver.Toxicity has been observed in test animals, where kidney
damage and reproductive problems became apparent.
Notable Mentions
Other trace minerals that have been shown through research on animals to
have beneficial qualities are nickel, vanadium, cobalt, silicon, and boron.However,
the exact amounts of these trace minerals in the body are extremely difficult
to determine, and deficiencies and toxicities are not known. Their
functions are known, however. Nickel may be able to serve as a cofactor for
some enzymes.Vanadium is necessary for proper bone and growth development.
Cobalt is the mineral present in vitamin B12 (cobalamin), and silicon is
used in the synthesis of collagen and its subsequent bone formation. Boron
may be used to facilitate optimum brain function.
Macrobolic Nutrition is a concept that allows for optimum health. All of
the essential nutrients mentioned within the preceding chapters are found
within foods that are central to the Macrobolic Nutrition philosophy. Food
is the ultimate transporter for all of the nutrients that are key to overall fitness.
Following the principles of Macrobolic Nutrition will allow the average
athlete to grow into a class all his or her own and attain maximum human
performance.
118 Macrobolic Nutrition
CHAPTER 9
THE PREVIOUS CHAPTERS HAVE SHOWN YOU how the Macrobolic Nutrition
approach provides the core building blocks for you to experience tremendous
increases in muscle building, strength, and performance,while promoting leanness.
You will be extremely satisfied with the results you will get from following
the core Macrobolic Nutrition program alone, but this program can be
intensified by using the special Up Your MASS muscle-building nutrition
products.This combination of program and nutritional product will take your
body into a hyperanabolic state that you have never experienced before, and
that until now has only rarely been encountered by top bodybuilders. Once
your body enters into this Macrobolic-induced lean muscle-building mode,
your body will undergo that Herculean transformation you are looking for,
culminating in a massive, superior sculpted physique.
However, if you are like me and other champion athletes, you want to
know if you are doing everything possible to pump out that extra rep, to
get the results you want—faster. If you have the same competitive spirit that
I have, it is natural to be wondering, Is there anything else I can do to enhance
the Macrobolic Nutrition effect? For example, you may want to get bigger faster,
stronger faster, and/or leaner faster. I know that is what I wanted: the fastest and
best results possible. I spent years of research and development to determine if
any additional ingredients and delivery-system technologies existed to enhance
the Macrobolic Nutrition effect. I determined that the answer is yes, there are
extra measures you can take to further enhance Macrobolic Nutrition, and
now I will share the results of this massive research effort with you—my secrets
of how to enhance the Macrobolic Nutrition lean muscle-building effect.
This chapter is written to give you more knowledge and some precise
direction on other products to consider including as part of your Macrobolic
Nutrition program.You will be interested to learn that sports nutrition prod-
119
uct development and production technology has made significant advancements
in the past several years.This means you can now get even better results
with well-known, clinically proven sports nutrition ingredients. For example,
we all know creatine works to increase muscle size and strength, but did you
know that there are sports supplement breakthroughs that may make creatine
work even better? The same is true for other research-tested sports nutrients
like glutamine, and fat-metabolizing dietary supplement formulas.You will
also be interested to discover that a new branch of sports nutrition, musclebuilding
and performance science has developed as a result of the medical
insights gained from working with joint and connective-tissue health issues.
It deals with certain dietary and supplement ingredients, and how we can
enhance joint structure and function and help to reduce exercise-induced pain
and inflammation through nutrition.
You will get an inside look into how MHP develops its top-selling sports
nutrition products.You will also realize that one major indication that MHP
products are top quality and the most effective available is that I use them, the
MHP staff uses them, and my friends use them—so I am going to make very
sure that only the best ingredients are used in precise combinations! Because
of my competitive drive for excellence, I am constantly trying to improve on
MHP’s sports nutrition products to make sure we receive the best possible
results. So get ready to experience more ways to get bigger, stronger, and leaner
faster, and develop a physique of the champions.
GETTING BIGGER AND STRONGER FASTER
In the world of bodybuilding, you can never be “too big.” Bigger is always
better. Or at least that is the way we view it.The same applies for many other
sports. Most athletes always feel they can be bigger and stronger.While we all
continually strive to get bigger and stronger, we want to get these results as
quickly as possible, so let’s look at some supplements to help us get bigger and
stronger faster.
Creatine, Creatine Cofactors, and Delivery Systems
Creatine has become one of the most popular sports supplements on the market
today, due to the amount of substantiating research published beginning
about 1993 that started this explosion of use.The first generation of creatine
supplements was based on mimicking these scientific studies. Typically,
researchers in such studies use megadoses of the substance they are researching
to make sure that if the substance produces any beneficial results, they will be
measurable.
The number of scientific research studies documenting the effectiveness of
120 Macrobolic Nutrition
creatine in muscle development continues to grow.This tremendous body of
knowledge has enabled us to determine many facets of creatine’s effective
activity in the body, and I used these insights and sports nutrition technology
to determine how to create a creatine-based product that produces maximum
results.These technological breakthroughs in sports supplements included getting
better results with less creatine, and maximizing these results with creatine
cofactors.
Here’s a short overview of creatine supplementation and new research findings:
To date, the major scientifically proven benefits of taking creatine supplements
include those listed in Table 9.1.
TABLE 9.1 CREATINE SUPPLEMENTATION RESULTS
Creatine Supplementation
Has This Effect on the Body Which Results in Muscle Performance
Increases muscle content of creatine Increased peak muscle power output
Increases muscle content of phosphocreatine Increased one repetition maximum
Increases lean body mass Increased vertical jump
Increases muscle size Increased strength and power
Speeds short duration sprinting
The newest creatine research efforts are focused on fine-tuning our current
understanding of creatine and exploring the magnitude of its use. For
example, E. S. Rawson and J. S.Volek, at the Department of Exercise Science
and Athletics, Bloomsburg University, Bloomsburg, Pennsylvania, conducted a
review of twenty-two published research studies and reported their results in
the November 2003 issue of the Journal of Strength and Conditioning Research.
Based on this review, the overwhelming scientific evidence determined that
creatine supplementation improves muscle strength and weightlifting performance
when combined with resistance training. Of the twenty-two studies
reviewed, the average increase in muscle strength following creatine supplementation
plus resistance training, at a one-, three-, or ten-repetition maximum,
was 8 percent greater than the average increase in muscle strength
following placebo ingestion during resistance training. Similarly, the average
increase in weightlifting performance following creatine supplementation plus
resistance training was 14 percent greater than the average increase in weightlifting
performance. The increase in bench press, at one-repetition maximum,
ranged from 3 to 45 percent, and the improvement in weightlifting performance
in the bench press ranged from 16 to 43 percent.Rawson and Volek concluded
that there is substantial evidence that creatine supplementation during
Enhancing the Macrobolic Nutrition Effect 121
resistance training is more effective at increasing muscle strength and weightlifting
performance than is resistance training alone, but added that the response
is highly variable.
Another research review conducted by R. B. Kreider of the Exercise and
Sport Nutrition Laboratory, Center for Exercise, Nutrition and Preventive
Health Research, Department of Health, Human Performance and Recreation,
Baylor University, provides further evidence of creatine’s effectiveness.
Kreider determined that a review of the scientific literature indicates that more
than 500 research studies have evaluated the effects of creatine supplementation
on muscle physiology and/or exercise capacity in healthy, trained, and various
diseased populations. Short-term creatine supplementation has typically been
reported to increase total creatine content by 10 to 30 percent and phosphocreatine
stores by 10 to 40 percent.About 70 percent of the approximately 300
studies that have evaluated the potential ergogenic (performance-increasing)
value of creatine supplementation report statistically significant results, while
the remaining studies generally report nonsignificant gains in performance.
For example, creatine supplementation has been shown to improve short-term
physical performance activities such as peak power and strength muscle output
and all-out-effort sprint performance, and to increase the number of sets and
reps performed during resistance-type training. Furthermore, creatine supplementation
combined with training has been reported to promote significantly
greater gains in strength, fat-free mass, and performance, primarily in highintensity
exercise tasks. Kreider goes on to add that the preponderance of
scientific evidence indicates that creatine supplementation appears to be a generally
effective nutritional ergogenic aid for a variety of exercise tasks in a number
of athletic and clinical populations.
The research results support the use of creatine supplementation for
improving muscle strength, size, and power—that is, as a nutrition enhancer for
strength athletes and bodybuilders. Creatine increases energy during maximum
muscle contraction. During the very first millisecond of a grueling allout
muscle contraction, the ATP is quickly depleted in type 2 muscle fibers.
Creatine phosphate (CP) is standing ready in the muscle cells to regenerate
new ATP.This process happens in just a few seconds. Once CP is depleted it
takes glycolytic energy systems to regenerate ATP and CP; and muscle-energy
output decreases, lactic acid builds up, and fatigue sets in, so having a plentiful
supply of creatine during those very strenuous short-rep workouts can ensure
a maximum supply of CP at the cellular level. This is one main reason why
muscle fibers increase in size to become stronger. When fibers increase in size,
they increase their storage capacity to hold more ATP and CP. This gives
the muscles more energy to increase starting strength and capacity to maintain
122 Macrobolic Nutrition
contractions for longer periods of time.This is, of course, an oversimplification
of the hypertrophy process, but it serves to underscore creatine’s role in muscle
strength and muscle-fiber content.
The form of creatine that research studies have determined works best is
creatine monohydrate, and this is MHP’s ingredient of choice, with one
improvement.The early research studies used just pure creatine monohydrate,
but eventually researchers wanted to determine if there were cofactors that
would improve creatine utilization by the body. They first mixed creatine with
other nutrients, such as carbohydrates, to see if the insulin boost would increase
creatine uptake and delivery to the muscle fibers, and it did. Studies by A. L.
Green, in 1996, demonstrated that combining creatine with a simple carbohydrate,
such as glucose, will increase creatine transport into the muscle. The
solution tested consisted of 5 grams of creatine and 90 grams of glucose, consumed
four times per day.When tested against creatine alone, which increased
total muscle creatine and creatine phosphate levels, the creatine carbohydrate
supplement increased total muscle creatine and creatine phosphate levels significantly
more. However, the overconsumption of simple carbohydrates can
have detrimental effects on your lean muscle-building progress, as you learned
from reading about Macrobolic Nutrition in previous chapters. This is one
example where blindly jumping on the scientific bandwagon is not justified.
Bodybuilders and strength athletes who use sugar-loaded creatine add more
than 150 grams of pure sugar to their diets per day in the loading phases alone!
That amounts to 600 daily calories from sugar alone, and equals the amount of
sugar found in four cans of soda! Does that sound like the kind of nutrition
you want to feed your body? There are other ways to make creatine delivery
more effective without overloading the body with simple carbohydrates that
only serve to increase your insulin levels too much, as you shall see shortly.
I also wanted to determine if there were ways of reducing the conversion
of creatine to creatinine, which is basically useless. Ironically, acid conditions
like those found in the stomach stimulate the conversion of creatine to creatinine.
This is one reason some researchers have believed that large amounts of
creatine had to be ingested to see beneficial results. In fact, a few interesting
insights have revealed how creatine behaves in the body. A large portion of
the creatine you ingest gets converted to creatinine in the stomach.Additionally,
your body can only effectively absorb about 2 grams of creatine into the
bloodstream from the intestines, and any excess creatine is excreted. Other
nutrients can help to maximize creatine’s effects and boost creatine’s content in
your muscle fibers once creatine is in your body, however.
This information led to the development of MHP’s unique proprietary
TRT™ (Time Release Technology) microencapsulation process, which pro-
Enhancing the Macrobolic Nutrition Effect 123
duces a unique release profile for its creatine monohydrate and other ingredients.
This new delivery system accomplished these benefits for creatine users:
the microencapsulation protects the creatine from being converted to creatinine
in your stomach. In your intestines, the creatine is time released to allow
for maximum utilization and minimum waste. The timed release allows for
convenience of use, because you need to take only one serving per day rather
than several servings per day. This technological breakthrough led me to name
the MHP product TRAC—Time Released Arginine/Creatine. As the name
reveals, arginine is one of the key creatine cofactors that I found will produce
additional benefits for creatine supplementation. Early in my research efforts I
discovered that besides providing additional benefits of its own, arginine can
help boost the effectiveness of creatine. I was the first to promote the use of
arginine for benefits associated with improved nitric oxide production.While
creatine helps promote muscle-cell volume, size, and strength, nitric oxide has
a major influence on muscle physiology, because it increases vasodilation and
nutrient uptake.The effect of nitric oxide’s action is to help accelerate muscle
velocity, amplify power output, improve recovery, and most amazingly, stimulate
new muscle-fiber production.
New research shows ADNO (arginine-derived nitric oxide) to have powerful
insulin-mediating effects.TRAC contains 4 grams of arginine in order to
increase the production of nitric oxide (NO) and stimulate insulin output and
sensitivity without fattening sugar. This new patent-pending approach to mediate
insulin is called “nitro-loading,” and it delivers much needed nutrients to your
muscles for increased size, strength, and improved recovery. (See Figure 9.1.)
124 Macrobolic Nutrition
Dose Response Curve for Oral L-arginine
Insulin and Leg Blood Flow L-arginine dose
| | | | | |
0 g 0.5 g 1.0 g 2.0 g 3.0 g 4.0 g
Figure 9.1. Dose
Response Curve
for Oral L-arginine
The arginine drives
insulin and leg blood
flow, causing an
increase in muscle
perfusion and transport
of creatine to
muscle. A large
enough dose of arginine
is necessary to
push nitric oxide production
enough to
mediate insulin and
increase blood flow.
TRAC employs the patented proprietary microencapsulation process,
TRT, to produce a unique release profile for its main components.The arginine
and creatine are sustained release, but the L-arginine release precedes the
creatine release. As can be seen in Figure 9.2, the L-arginine release is about
64 percent at the two-hour time point, whereas the creatine release is 43 percent
at the same point. At the four-hour time point, the L-arginine release is
about 80 percent, while the creatine release is around 66 percent.At six hours,
the L-arginine release is basically complete, but the creatine is still releasing
and is about 82 percent.The arginine release is always ahead of the creatine
to provide the bioactive shuttle, stimulating IGF-1 production and facilitating
the sodium/potassium channel, to increase creatine production, transport, and
preservation. (See Figure 9.2.)
TRAC contains other synergistic ingredients, including one of my favorite
new sports ingredients, referred to as NADH. NADH (coenzyme nicotinamide
adenine dinucleotide) is present in every living cell, and is a vital biochemical
that is required for production of cellular energy. NADH is involved
in the production of ATP. Some research has shown that supplemental intake
of NADH can also improve mental function. NADH increases the production
of the neurotransmitter dopamine, which plays a role in short-term memory,
concentration, and muscle function. NADH also enhances the synthesis of
norepinephrine, which functions in alertness, concentration, and mental activ-
Enhancing the Macrobolic Nutrition Effect 125
TRAC Sustained Release Profile
Cumulative Percent Released
Time
120
100
80
60
40
20
0
0 1 hr 2 hrs 3 hrs 4 hrs 5 hrs 6 hrs
Arginine Creatine
Figure 9.2. TRAC Sustained Release Profile
ity. Research on athletes indicates that NADH supplementation enhances
work capacity. Oxygen uptake and reaction time was also observed to improve
in the athletes tested.The possible increase of dopamine levels might explain
improvements in reaction time, and increases in performance could be due to
NADH’s role in energy production. Combining NADH with creatine makes
TRAC an “ATP Power Plant” for explosive strength.
A final word about how I use TRAC. I take a serving of TRAC thirty to
forty-five minutes before workouts on training days, usually after work around
6:00 P.M. I also take one serving in the early evening on nontraining days to
maintain muscle-creatine saturation.
Glutamine
While following the Macrobolic Nutrition program will result in the dietary
intake of glutamine and other amino acids your body needs for lean muscle
mass growth and performance, numerous research studies indicate that taking
extra glutamine supplements can provide you with benefits above and beyond
diet alone.This is especially true if you are exercising or training intensely. In
addition to glutamine’s benefits, which will be reviewed in this section, I find it
interesting that even the military has turned its attention to the way that glutamine
supplements can help improve military personnel performance. In addition
to the role of glutamine in supporting immunologic defenses, a 1999 military
research review by the Institute of Medicine mentioned other benefits of taking
glutamine, notably: glutamine supports skeletal muscle protein synthesis; it
enhances bicarbonate production, which may neutralize the acid load generated
by moderate to severe exercise or catabolism; and glutamine supports glutathione
synthesis, an antioxidant that attenuates the tissue damage associated with freeradical
production.When it comes to improving health and physical performance
the military is right on in identifying these key roles of glutamine.
Glutamine’s multifunctional role and its involvement in various biochemical
processes makes it one of the most important amino acids for athletes
and individuals interested in maximum physique development, performance,
and general health. It is a neurotransmitter and an energy source in the brain.
Glutamine is a mediator of glutamic acid and GABA activity and can be converted
back to glutamic acid in the brain, where it is essential for brain function.
Glutamine is also vital to immunity function. New studies show that cell
replication in the immune system requires glutamine. Most glutamine is stored
in the muscles, however, so your muscles have to supply a large amount of
glutamine to the immune system. Supplemental use of L-glutamine by athletes
is known to have a strong anticatabolic effect that neutralizes the highly cata-
126 Macrobolic Nutrition
bolic cortisol generated by strenuous exercise. Its anticatabolic action allows
anabolism (muscle building) to take place more efficiently. L-glutamine also
plays an active role in the recovery and healing process.
First generation glutamine sports nutrition products contained free-form
L-glutamine, which research studies report works well.However, after reviewing
the scientific research and making observations of my own, it became
apparent that many of glutamine’s effects can be potentiated by increasing its
bioavailability and absorption. L-glutamine is very susceptible to the acid environment
of the stomach, and MHP developed Effervescent Glutamine to deal
with this issue.MHP’s commitment to research and our willingness to go the
extra mile has led to the development of some innovative and incredibly effective
products. Effervescent Glutamine is at the top of this list. Studies show the
utilization of a pharmaceutical-grade bicarbonate delivery system can improve
glutamine uptake by almost 400 percent. Recognizing this, MHP’s team of
biochemists set out to find a way to neutralize the acidic gastric medium and
improve bioavailability, and subsequently developed a glutamine product with
an advanced bicarbonate-buffering system. Utilizing a pharmaceutically
proven source for gastric alkalization (sodium bicarbonate), MHP’s Effervescent
Glutamine takes advantage of the acid neutralization power of the bicarbonate
ion (HCO3
–). Bicarbonate bonds with excess hydrogen ions produced
by the HCL acid to form carbon dioxide and water. This process allows a
buffered state to exist in the stomach, permitting more L-glutamine to pass
into the intestines where it can be absorbed and utilized by intestinal cells for
increased glutamine delivery to muscles. It is interesting to note that bicarbonate
has been clinically proven to help increase strength and power of athletic
performance on its own, making it a truly synergistic ingredient to team
up with L-glutamine.
I take two servings of Effervescent Glutamine a day to ensure optimum
glutamine levels, avoid catabolism, and stimulate growth hormone (GH) production.
I take one serving in the morning, between my first and second meal,
and the second immediately following workouts or in the early evening on
nontraining days.
Testosterone Optimizers
Exploring ways of optimizing the body’s production of testosterone is one of
the oldest approaches to enhancing athletic performance and muscle growth.
A primary goal of all bodybuilders and other strength athletes is to increase
testosterone levels and optimize the anabolic effects of testosterone. MHP has
focused its research efforts in two primary directions in this area:
Enhancing the Macrobolic Nutrition Effect 127
1. providing the athlete with natural testosteronelike “prohormone” substances
that are more anabolic than testosterone
2. developing a product that will optimize the body’s testosterone production
and utilization
T-BOMB
MHP research and expertise on prohormones resulted in what I believe is
the most powerful anabolic substance legally available in the sports nutrition
market today. Its chemical name is 17-beta-hydroxy-5-alpha-androst-1-ene-3-
one tetrahydropyranyl ether, also known as 1-Testosterone. The fact is that
1-Testosterone has been proven to be about seven times more anabolic than
the testosterone your body makes. Another benefit of 1-Testosterone is that it
does not convert to estrogens in your body. There was one major challenge to
overcome to make MHP’s 1-Testosterone the most powerful legal anabolic
supplement available, and this involved stabilizing the 1-Testosterone substance
in a tablet formulation for oral ingestion. MHP’s research and development
team found the solution by applying a special pharmaceutical enteric coating
on the tablet.This enteric coating protects the 1-Testosterone from degradation
while it is in the stomach, thereby ensuring optimal stability and maximum
potency. This 1-Testosterone product is so potent MHP named the finished
product T-Bomb. (See Figure 9.3.)
Suggested use: 1 tablet twice daily. T-BOMB should be cycled for two
months on and one month off.You may repeat the cycle on an ongoing basis.
Note: As with all testosterone formulas,T-BOMB should be used only by
128 Macrobolic Nutrition
60 —
50 —
40 —
30 —
20 —
10 —
0 —
1-Testerone
THP Ether (mg)
|
0 15 30 45 60 75 90
T-BOMB
T-BOMB’s enteric-coated tablet.
50 mg left at 90 minutes.
Competition’s 1-TEST capsule
in microcrystaline cellulose.
2.75 mg left at 90 minutes.
Competition’s
T-BOMB
Competition’s
Time (in minutes)
Figure 9.3. The Stability of 1-Testosterone in Enteric-Coated Tablet versus Capsule
males over the age of eighteen, and is not recommended for women or minors.
Always consult your physician before taking any supplement.
T-BOMB II
Often the greatest discoveries are inspired by necessity.This is the case with
MHP’s T-BOMB II.The category of prohormones has been under scrutiny by
the media as to whether the hormonelike compounds should be considered
dietary supplements or drugs. I personally think that this scrutiny is unjust. It
seems that any time supplements provide “very measurable results,” they
become subject to attack by the press, which forces the FDA to respond.
In any event, I decided to be proactive and looked to develop a “prohormone
free” testosterone formula that could parallel the effectiveness of
T-BOMB. This was not going to be an easy task.T-BOMB definitely set a
standard that was going to be difficult to match. Hundreds of thousands of
satisfied T-BOMB users reported exceptional gains from T-BOMB, making it
the number-one–selling prohormone formula in America.
I knew I would need to dig my heels into some research if I was going to
develop a “sequel” equal to T-BOMB. After researching thousands of compounds
and examining the way they worked in the body (and consulting with
scientists and endocrinologists), it became evident to me that all of the products
on the market were way off the mark. Let me explain: Though some of
these products do contain effective testosterone-boosting ingredients, none of
them addressed the full complexity of hormone regulation by the endocrine
system.The endocrine system is a complex network of checks and balances.
Testosterone elevation triggers other important hormonal responses, all of
which must be considered. I discovered through my research that if I was going
to develop a supplement to elevate testosterone, it must also address estrogen,
5 alpha-reductase,DHT, and sex-hormone-binding globulin (SHBG).
Note: These other hormonal responses (estrogen, DHT, and SHBG) did
not have to be addressed with T-BOMB, because of 1-Testosterone’s unique
chemical structure. Though 1-Testosterone is anabolic and attaches to the
androgen receptor, it does not convert to estrogen or DHT (the testerone
derivative associated with prostate enlargement). However, testosterone does
make this conversion, which is why these factors must be addressed if you elevate
testosterone.
Now I’m going to explain why all of these hormones come into play. As
testosterone production increases, an active enzyme called aromatase converts
a portion of testosterone to estrogen. As you already know, a high level of
estrogen is definitely not what a guy wants, especially a bodybuilder. Estrogen
Enhancing the Macrobolic Nutrition Effect 129
causes increased body fat, water retention, and gynecomastia (excessive development
of breasts in men). If that isn’t bad enough, estrogen also stimulates the
production of sex-hormone-binding globulin (SHBG), which binds testosterone.
This binding process lowers free testosterone making less available to
attach to the androgen receptor where it can exert its effects on sex functions
and muscle building.Another enzyme, 5 alpha-reductase, converts a portion of
testosterone to DHT (5-dihydrotestosterone).This compound is directly related
to hair loss and prostatic hypetrophy, and can also occupy the receptor for
testosterone and inhibit free testosterone from attaching.You can clearly see
why you want to keep estrogen and DHT levels down.
T-BOMB II is the first formula to contain select key ingredients to do
the following:
1. Increase the production of testosterone by stimulating
the production of luteinizing hormone
2. Reduce DHT
3. Reduce estrogen
4. Reduce SHBG
A New Frontier—Signal Transduction: Second
Messengers “Amplifying the Signal at the Receptor”
Aside from being the first and only testosterone formula to optimize endocrine
functions by improving the testosterone-to-estrogen ratio and maximizing the
anabolic effects of testosterone,T-BOMB II introduces a new frontier called
“second messengers.” This new advance in nutrition technology is going to be
the biggest bodybuilding breakthrough since anabolic steroids.
In order to get the full anabolic benefits of testosterone, or any hormone,
steroid or prohormone, it must first attach to the receptor cells in the body.
But, so-called second messengers are responsible for actually carrying out the
hormone’s tasks. In other words, the binding of a hormone to the receptor
initiates a series of events, which lead to the generation of second messengers
within the cell (the hormone is the first messenger). The second messengers
then trigger a series of molecular interactions that alter the physiological state
of the target cell.This process is called “signal transduction.” It sounds complicated,
because it is a very complicated system.
Simply stated, second messengers amplify the signal at the receptor from a
specific hormone.Therefore, a small amount of a given hormone will result in
a strong hormonal response.This is why I refer to our proprietary complex as
130 Macrobolic Nutrition
“Second Messenger Hormone Amplifiers.” Increasing signal transduction at
the receptor makes the given amount of hormones like testosterone and
growth hormone circulating in your body and attaching to the specific cell
receptors more powerful.T-BOMB II’s proprietary “Second Messenger Hormone
Amplifier Complex” further increases the anabolic and androgenic
effects of elevated testosterone.
T-BOMB II is by far the most advanced testosterone-booster/hormoneoptimizing
formula to date.The proper manipulation of endocrine function is
critical if you want to improve the ratio of testosterone to estrogen.This can be
achieved only by using the right amounts and combination of synergistic
ingredients that are present in T-BOMB II, coupled with the groundbreaking
discovery of signal transduction and second messenger hormone amplifiers. If
you’re looking for an anabolic edge, try T-BOMB II.
Suggested use: 3 tablets twice daily. Since T-BOMB II improves hormonal
homeostasis in a natural fashion, you do not have to cycle this product. However,
T-BOMB II can also be cycled for three months on and one month off
and then repeat cycle.
Note: As with any testosterone formula, T-BOMB II is recommended
only for males over the age of eighteen, and is not recommended for women
or minors. Always consult your physician before taking any supplement.
Growth Hormone and IGF-1 Enhancers
Next in line after testosterone/anabolic steroid alternatives are human growthhormone
stimulators, which are also included in the story of how I founded
MHP. As a competitive bodybuilder, I looked for every possible way to
improve my progress in gaining lean muscle mass. Human growth hormone
caught my attention when I looked at the medical research reports on lean body
mass–enhancing substances. My path for finding natural growth-hormone
stimulators led me to Vincent Giampapa, M.D. Dr. Giampapa was involved
in some intriguing research involving a unique natural growth-hormone–stimulating
product he had developed to use in his clinic, which specializes in antiaging
medicine and hormone replacement therapy.
Dr. Giampapa introduced me to his natural product and explained how he
was using it in his clinic to optimize growth hormone levels in some of his
older patients for antiaging purposes. What led him in this direction was the
impressive research on the antiaging (youth-enhancing) benefits of human
growth hormone. Human growth hormone or HGH (also known as somatotropin)
is produced by the pituitary gland, and is essential for growth and
regeneration of cells and tissues. Growth hormone has both anabolic and fat-
Enhancing the Macrobolic Nutrition Effect 131
burning effects, so it’s easy to see why athletes and bodybuilders try to enhance
their HGH levels.
I learned a lot about HGH while working with Dr. Giampapa during
this period, both from sorting through the medical research and from experimentation.
The body’s production of HGH is very high during childhood
and adolescence. Unfortunately, after age twenty, the pituitary gland’s release
of HGH falls at a rate of approximately 14 percent every ten years. A loss of
75 percent or more of HGH is not uncommon by age sixty.The usual physical
symptoms of aging, such as wrinkles, increased body fat, loss of muscle mass,
loss of energy, and other signs are directly related to this decrease in the production
of HGH.
Research on stimulating the production of growth hormone first started
with children who had inadequate growth hormone production. Researchers
examined ways of increasing growth hormone production with natural and
synthetic substances, and amino acids were found to be the most effective and
promising substance. Some of the amino acids would actually increase the
body’s production of growth hormone.Yet other amino acids helped block
the breakdown of the growth hormone produced by the body. From your
reading so far, it is obvious that most amino acids have a few to several functions
in the body. In addition to their other beneficial effects, some amino
acids you’ve already read about, such as L-glutamine and L-arginine, are natural
growth-hormone stimulators. Once researchers determined that these
growth hormone-stimulating amino acids, also referred to as GH secretagogues,
worked in children, they started to see how they worked in adults of
all ages and activity levels.This massive research effort revealed that these GH
secretagogues benefited both athletic and nonathletic adults. Of particular
interest is that they benefit bodybuilding, by helping stimulate lean musclemass
development.
But in 1990, when The New England Journal of Medicine published the
results of a study by Daniel Rudman, M.D., the world turned its attention to
the many potential benefits of HGH. Dr. Rudman led a research team that
examined the effects of administering biosynthetic human growth hormone to
healthy men age sixty-one to eighty-one years old with low levels of IGF-1.
Note that IGF-1 is related to HGH concentrations in the human body, so
when HGH levels in the body increase, IGF-1 levels also increase. The biosynthetic
HGH was administered to the experimental group for six months. At
the end of the study it was determined that blood levels of IGH-1 rose to that
normal for a youthful range in the group of people taking the biosynthetic
HGH.This would be expected from taking the biosynthetic HGH, but what
shocked the medical world were the results of the increased IGF-1 levels in
132 Macrobolic Nutrition
these older men.They increased lean body mass by about 9 percent, reduced
body fat by about 14 percent, and also increased their bone density.Wow, taking
this stuff really did result in a “fountain of youth” effect.
Of course, the results of the Rudman study attracted the interest of athletes,
who want to increase their lean muscle mass and reduce excess body fat.
It also stimulated interest in the medical community to use synthetic HGH or
promote natural levels of HGH for improved general health, well-being, and
longevity. Since Dr. Rudman’s landmark research, hundreds of studies have
been undertaken to explore the benefits of taking synthetic HGH and of using
natural HGH stimulators, including the studies by Robert Goldman,M.D., and
Ronald Klatz, M.D., who are authors, researchers, and founders of the American
Academy of Anti-Aging Medicine. They note the following benefits that
HGH has on the body:
 Reduced body fat  Restoration of youthful immune function
 Increased muscle mass  Lower cholesterol and blood pressure
 Higher energy levels  Enhanced sexual performance
 Faster wound healing  Regrowth of vital organs
 Regrowth of hair  Smoother, firmer skin
 Elevated mood  Improved cognition
 Stronger bones  Sharper vision
Back to Dr.Giampapa. Once I brought myself up to date on HGH, I better
appreciated why Dr. Giampapa and others were so enthralled with using
HGH for antiaging, enhancing physique, and improving athletic performance.
Dr. Giampapa actually created a natural, amino-acid–based HGH-stimulating
formula to use in his clinic. I expressed my interest in putting this natural
HGH-stimulating formula to the test by using it myself.Dr. Giampapa agreed,
and established a monitoring program to track my results.To my surprise and
delight, Dr.Giampapa measured a significant increase in my natural HGH and
IGF-1 levels. My IGF-1 levels increased by 42 percent. Benefits to my physique
became measurable after just a few weeks, and I began to increase muscle mass
and decrease body fat at a faster rate than I could before taking the amino acid
product.
I was blown away by these results. It is a rare occurrence for a bodybuilder
at my level to be able to achieve such noticeable results in a short period of
time by taking natural substances. I asked Dr. Giampapa if I could license his
formula and bring it to the market for bodybuilders and other athletes, and he
Enhancing the Macrobolic Nutrition Effect 133
agreed. I incorporated MHP and launched Secretagogue-One in January 1998.
The rest is history. Secretagogue-One remains the number-one–selling HGHreleasing
formula in retail stores to date—because it works.You get what you
pay for in this world and I believe in making an effective, quality product.
From this experience working with Dr.Giampapa, I established the foundation
for MHP product development. MHP products are scientifically developed,
medically validated, and bodybuilder tested to produce results fast.
As with other MHP product development, we relied on Dr. Giampapa’s
assistance during the product development and verification process for Secretagogue-
One. Dr. Giampapa went to work in his own clinic to verify that
Secretagogue-One was the best he ever used. He confirmed that it is a breakthrough
in natural hormonal manipulation, designed to support the body in
releasing more of its own HGH through the use of secretagogues and other
precursors. Coupled with an effervescent delivery system to improve absorption,
these secretagogues are delivered in a proprietary “Glucose Polymer
Matrix,” providing nearly 100 percent assimilation, as opposed to only 10 to 15
percent absorption for competing secretagogue products.
Secretagogue-One activates the pituitary gland naturally, and allows for
optimum hormonal levels, while maintaining homeostasis. It is nontoxic and
does not contain synthetic hormones, which can weaken your endocrine system.
Secretagogue-One allows your body to make more of its own HGH in a
balanced and natural way.
I use Secretagogue-One every day. I take one serving before bedtime on
an empty stomach.This is the best way for bodybuilders and other athletes to
take advantage of the natural nighttime high that occurs in HGH and IGF-1
levels, which Secretagogue-One increases even more. Note that women also
produce HGH. Though HGH is anabolic, it does not have any androgenic
(masculizing) effects. So, HGH supplementation is also excellent for women.
Joint Health and Reduction of Exercise-Induced
Pain and Inflammation
No pain, no gain? Think again. Muscle-building progressive-resistance training
requires overloading the muscles to a point where muscle fiber damage is
imminent. The result is pain and inflammation, and muscle growth. Exercise
physiologists use the phrase DOMS (delayed-onset muscle soreness) to describe
this exercise-induced muscle pain.As an iron-pumping athlete, I wanted to discover
what natural solutions existed beyond anything currently available to
help relieve this exercise-induced muscle soreness.The many years of extensive
training has done its share of wear and tear on my joints. I tried various types
of joint remedies, such as MSM and chondroitin, and though I had some ben-
134 Macrobolic Nutrition
efits, none of these products seem to address the pain and inflammation I was
experiencing. I wanted to formulate a product that helped repair and minimize
the pain and inflammatory response. It would then be possible to decrease
recovery time physiologically and allow for greater progress. Psychologically,
reducing or eliminating exercise-induced pain and inflammation translates into
more frequent, better, and more pleasurable workouts. Breaking the pain barrier
allows you to maximize your potential.
In search of the answer, I turned my attention to areas of medicine that
have a track record of dealing with similar situations. In particular,my journey
led me to the area of medicine that deals with combating the pain and inflammation
of arthritis.The body tissues, especially the connective tissues of people
with arthritis, are being broken down in a process that is accompanied by
much pain and inflammation. Upon examination, exercise has a similar effect
on the body and will eventually wear down even the healthiest joints if it is
unchecked.
I began to experiment with different substances, including supplements
and over-the-counter drugs like ibuprofen, in this research effort. In fact, a
recent research study published in the Journal of Strength and Conditioning
Research by S.P. Tokmakidis of the Department of Physical Education & Sports
Sciences, Demoritus University of Thrace in Greece, reported on benefits of
this drug. It was determined that taking ibuprofen helped reduce muscle soreness
after exercise (weight resistance against muscle in the lowering motion).
This motion is commonly referred to as negative rep or movement. But turning
back to the lessons from my research in arthritis, I focused my attention on
the inner workings of a special class of nonsteroidal anti-inflammatory drugs
(NSAIDs), called COX-2 inhibitors (COX stands for cyclooxygenases).
Cyclooxygenases are enzymes needed for the synthesis of hormonelike
substances called prostaglandins.There are two types of cyclooxygenases: the
COX-2 enzyme that mediates inflammation and pain, and the COX-1 enzyme
that helps maintain other physiological functions in the body. Traditional
NSAIDs inhibit both enzymes.The new NSAIDs, however, mostly block the
COX-2 enzyme, offering a new treatment option for people who have difficulty
tolerating the old NSAIDs.The FDA approved the first COX-2 inhibitor,
Celebrex (celecoxib), in 1998 to treat rheumatoid arthritis and osteoarthritis.
Vioxx (refecoxib) became the second COX-2 inhibitor to receive approval, in
1999, for the treatment of osteoarthritis, dysmenorrhea (pain with menstrual
periods), and the relief of acute pain in adults, such as that caused by dental
surgery. I was amazed to find that these two are among the most frequently
prescribed drugs, with billions and billion of dollars per year being spent on
them.COX-2 inhibition is something people look for, sooner or later.
Enhancing the Macrobolic Nutrition Effect 135
In the last ten years, this COX-2 paradigm has emerged as one of the
most important biochemical systems of the twenty-first century.The COX-2
enzyme has become a primary model for understanding and treating numerous
different conditions, including pain and inflammation. Researchers found
that pain and inflammation can be dramatically reduced by inhibiting COX-
2. Reducing the pain and inflammation also allows the body more resources
to help speed up the muscle and connective tissue-rebuilding process.COX-2
inhibitors should be part of the daily routine of athletes and bodybuilders,
who put a tremendous amount of stress and strain on their joints and cartilage.
During and after every workout, damaging COX-2 is being created or induced.
Daily use of COX-2 inhibitors can arrest this process and provide for
long-lasting joint and overall body health.
In my search for the ideal natural COX-2 inhibitor, I reviewed the research
and tried a variety of botanicals traditionally used for relieving pain and inflammation,
but which also had modern scientific research proving their efficacy.
I found two botanicals, boswellia and turmeric, that worked okay, but then I
came across a new natural extract that boasted almost 100 percent selective
COX-2 activity with almost no COX-1–inhibiting activity.This substance is
called IsoOxygene™, and from the first day I used it, I experienced the best
possible pain-relieving and anti-inflammatory effects ever, and I have been
using it ever since.
In studies with cells, IsoOxygene has been shown to significantly reduce
the production of PGE-2 produced by the COX-2 enzyme when stimulated
by a mediator or cytokine. In comparison tests, IsoOxygene at a fairly low concentration
was shown to reduce this degenerative chemical (PGE-2) to virtually
zero. Other botanicals typically used for this purpose were inferior in both
selectivity for the COX-2 enzyme, and in potency or efficacy for reducing
PGE-2. Generally speaking, experts in the field agree that for an ingredient to
be considered a true COX-2 inhibitor, it should selectively inhibit the COX-
2 form of the enzyme five times more than the COX-1 form of the enzyme.
None of the other botanical substances tested came close to the thirty times
more selective ingredient in MHP’s joint formula.The nearest commonly used
botanical, curcumin, had a selectivity ratio of COX-1:COX-2 of about 1 to
2.8, while IsoOxygene has a selectivity ratio of 1 to 30. IsoOxygene is patent
pending, which will eliminate would-be imitators and ensure authenticity of
products claiming to contain this precious COX-2 inhibiting ingredient. (See
Figures 9.4, 9.5, and 9.6.)
With the COX-2–inhibiting ingredient taken care of, my attention
focused on including a key ingredient clinically proven to be the champion of
connective-tissue rebuilding. After sorting through the research I started to
136 Macrobolic Nutrition
Figure 9.5. COX-2 Inhibitor Comparison: Whole Blood Assays
The potencies of the various drugs were also tested according to the William Harvey
Human Modified Whole Blood Assay (WHMA) at the William Harvey Research Institute,
Royal London School of Medicine in the United Kingdom.
The IC50 is in micromoles or 1 x 10–6 moles. The lower the amount (concentration)
necessary to inhibit PGE2 by 50 percent (IC50), the more potent the drug. The more
potent the drug, the lower the effective dose will be for reducing COX-2 activity.
Figure 9.4. Botanical COX-2 Inhibitor Comparison
COX-2 inhibition as measured by inhibition of PGE2, a pro-inflammatory prostaglandin, in
RAW 264.7 cells. The IC50 is the amount of the ingredient needed to reduce PGE2 by
50 percent.
Nextrutine™ is from Next Pharmaceuticals. Curcumin is a commonly used botanical
anti-inflammatory ingredient with COX-2 to COX-1 ratios of 2:1, resveratrol is a phytoalexin
found in grapes and other botanicals. IsoOxygene™ is the proprietary new COX-2 specific
inhibitor. As can be seen from this graph, a much lower concentration of IsoOxygene is
needed to reduce PGE2 by 50 percent than the other botanicals. Therefore, it is a much
more potent COX-2 inhibitor.
Botanical COX-2 inhibitors such as curcumin have a COX-1:COX-2 ratio of about 1 to
2.8, which is called the COX-2 specificity. IsoOxygene has a COX-2 specificity of about 30.
Enhancing the Macrobolic Nutrition Effect 137
examine how I personally responded to the top candidate ingredients supported
by good research studies: chondroitin sulfate, MSM, and glucosamine
sulfate. Glucosamine sulfate was my first choice, following several months of
comparison and successful use, and because it was the most clinically proven of
the three.
What really convinced me to use glucosamine sulfate in my new MHP
products was, in addition to its being the most clinically proven for rebuilding
connective tissues in people with arthritis, my discovery of a study in which
glucosamine sulfate was effective in young athletes with athletic-induced wear
and tear of the cartilage of the knee. A group of researchers in Germany headed
by D. Bohmer examined the effects of glucosamine sulfate in young athletes
with an exercise-induced knee problem. In the young athletes taking the glucosamine
supplements, the knee pain was almost gone after just four weeks,
and completely gone after twelve weeks of supplementation. Glucosamine’s
repair and rebuilding of the knees of young athletes’ connective tissues allowed
them to recover to the point of resuming an intense-training program.
Figure 9.6. Selectivity for Cox-2 (WHWBA Data)
When compared to the OTC pain relievers aspirin, ibuprofen, and naproxen, IsoOxygene™
appears to be more selective for COX-2 than COX-1 and has a lower IC50 value for
COX-2 than any of the OTC pain relievers. The selectivity for COX-2 exhibited by IsoOxygene
appears to be comparable to the prescription COX-2 pain relievers Rofecoxib and
Colexocib. Conversely, the COX-1/COX-2 IC50 ratio for IsoOxygene using the WHMA
protocol is about 92.85, which qualifies it as a selective COX-2 inhibitor in the topmost category
of those select compounds that have greater than fifty-fold selectivity for COX-2 over
COX-1. Since IsoOxygene inhibits COX-2 at the level of gene transcription, the results in
the A549 cells were even more significant than in blood alone.
138 Macrobolic Nutrition
A short review of glucosamine and related topics will explain how it
works in your body to produce numerous benefits.There are several types of
connective tissues. Cartilage, tendons, ligaments, intervertebral discs, the pads
between joints, and cellular membranes are all composed of connective tissue.
All connective tissues have two common components, chief of which is collagen.
One-third of your body’s total protein volume is composed of collagen,
making it the most common protein in the body. The other component is
proteoglycans (PGs). PGs form the “framework” for collagenous tissue.These
huge structural “macromolecules” are composed mainly of glycosaminoglycans
(GAGs), which are long chains of modified sugars. The principal sugar in
PGs is hyaluronic acid, 50 percent of which is composed of glucosamine.The
principal amino acids that form collagen are proline, glycine, and lysine. Collagen
and PGs must somehow “get together” during the production of new
connective tissue. Of the multitude of biochemical reactions that take place
during the synthesis of connective tissue, there is one critical “rate-limiting”
step, which, once reached, guarantees that new connective tissue will be
successfully synthesized.That rate-limiting step is the conversion of glucose to
glucosamine, so glucosamine is the single most important substance in the
synthesis of connective tissue. Over thirty years of research has gone into
understanding how glucosamine acts as the precursor of GAG synthesis. Scientists
have long known that simply ingesting purified glucosamine from connective
tissue allows the body to bypass the critical rate-limiting step of
converting glucose to glucosamine. In human clinical trials, glucosamine taken
orally was observed to initiate a reversal of degenerative osteoarthritis of the
knee after two months. Normalization of cartilage was documented by taking
biopsies of the tissues and scrutinizing them with an electron microscope.Of
greater interest to athletes, glucosamine aids in feeding GAG to your injured
connective tissues. GAG is the most critical precursor for rebuilding the collagenous
matrix, which forms connective tissue; glucosamine is the preferred
substance in synthesizing PGs, your connective tissue’s framework. Glucosamine
as a supplement clearly aids in connective-tissue synthesis. All athletes
need such a substance, because the repair and growth of connective tissue
is never-ending.
After more use of this prototype formula, I found that adding a few more
ingredients improved the total effects.The formula was further enhanced with
baikal skullcap, N-acetylcysteine, and alpha lipoic acid, a synergistic combination
of ingredients that work together to provide fast-acting relief and antiinflammatory
action.
The resultant formula worked so well to reduce exercise-induced pain and
inflammation, I decided to call it RELEVE. In order to stimulate muscle
Enhancing the Macrobolic Nutrition Effect 139
growth, you have to train heavy and hard. This training is sure to cause joint
pain, inflammation, and/or injury over time. If you’re looking to make serious
progress in your training without suffering debilitating soreness, consider trying
RELEVE.
GETTING LEANER FASTER
Meal-Replacement Powders (MRPs)
As was previously discussed, a primary goal of Macrobolic Nutrition is to give
your body the tools it needs to grow lean muscle.You have learned the enormous
impact food has on your body, and how Macrobolic Nutrition is scientifically
developed and bodybuilder-tested to provide the nutrients you need
for optimum lean muscle growth.
However, putting any nutrition plan into practice is not always as easy as
one, two, three. While this book contains thorough nutrition plans and convenient
recipes, you don’t always have the time to plan and prepare meals and
snacks that meet the Macrobolic Nutrition criteria.The same is true for me,
too.That’s why I developed the Up Your MASS products.The first generation
of Up Your MASS products consists of the Up Your MASS Muscle Building
Macrobolic Nutrition Formula in the form of nutrient dense, delicious mealreplacement
powders. The Up Your MASS formulations are no ordinary
MRPs, as you will soon discover from the following overview of how they
were developed and of their special muscle-building characteristics.
Meal-replacement powders have a long history of use in the United States
to help people with weight control and to serve as a quick meal or meal/snack
on the go.The MRPs you are most familiar with are the low-calorie massmarket
products used by millions to get slim fast.These and the so-called more
advanced MRPs designed for athletes fall short on quality nutrition. On the
surface, the mass-market MRPs offer some weight-loss benefits for the general
population.However, when you examine these products with a more sophisticated
eye, they are nothing more than sugar drinks, with a minimal amount
of protein and essential vitamins and minerals.The weight-loss MRPs are definitely
not the first choice for anyone, especially the health-conscious athlete.
Although using these mass-market MRPs may result in weight loss from a
reduction in daily calorie intake, there is no focus on the quality of the weight
lost and the future negative impact that these unbalanced, high sugar content,
poor-quality nutrition products may have on your health.The sports nutrition
MRPs are not much better.When you examine sports nutrition MRP products,
especially those in the weight-gain category, you will commonly discover
that many of these products are loaded with sugar and are deficient in the
140 Macrobolic Nutrition
protein-content department.These formulas are also devoid of another major
group of macronutrients that you have learned are very essential: carbohydrates
and fiber.
So, to keep us on track with our Macrobolic Nutrition plans, I developed
Up Your MASS meal replacement powders, which are based on the 45/35/20
lean-mass equation. Following is a summary of some of the exciting lean muscle-
building, nutritional technological breakthroughs found in the Up Your
MASS MRPs.
The first goal was to develop a natural-based, low-glycemic–index blend
of carbohydrates, because carbohydrates are the primary source of energy and
are vital to exercise performance and health.To accomplish this daunting task,
I directed my research team to conduct a rigorous examination of the scientific
research.We discovered that the secret was to develop a virtually sugar-free
natural-based blend of low-glycemic–index carbohydrates from barley, oats,
and oat fiber. I call this low-glycemic–index carbohydrate blend Glycemix
LGI™.When you ingest MHP products containing Glycemix LGI, you get a
sustained release of energy into your body, and keep your blood-sugar levels in
the anabolic zone.
In addition to increasing sustained energy, Glycemix LGI increases glycogen
storage, stablizes blood sugar levels, and improves your “hormonal profile”
of glucagon and insulin, for accelerated muscle building and fat burning.
Glycemix LGI is also high in heart-healthy fiber. The special soluble fibers
contained in Glycemix LGI help to lower your cholesterol levels, and may even
help reduce your risk of developing cardiovascular diseases. Fiber also helps
prolong the supply of nutrients to muscle.
The second goal was to design a protein blend that works best for muscle
building. The fact is that all proteins are not created equal. Furthermore,
your body experiences different protein needs, based not only on the extent of
physical activity, but also on the type of physical activity or exercise.This means
that weight-lifting, lean muscle-building athletes have different protein needs,
or more exactly, different amino needs. After years of researching and experimenting
to learn how to best meet the protein/amino acid needs for optimal
lean muscle building,MHP’s Probolic protein was developed. Probolic, as discussed
in Chapter 3, is a proprietary amino acid–enhanced, sustained-release
blend of high-quality proteins sources including proteins derived from choice,
high-quality whey concentrate, casein, and soy protein isolates, fortified with
crucial amino acids. As Figure 3.1 and Table 3.10 in Chapter 3 illustrate, this
makes Probolic win in amino acid content, including arginine, BCAAs, and
glutamine. The other key development was to make Probolic contain the
ideal amino acid profile while displaying the precise release rate.This dynamic
Enhancing the Macrobolic Nutrition Effect 141
protein-delivery matrix thus provides a fast, medium, and slow release to feed
your muscles over hours and help to improve nitrogen balance, growth, and
recovery.
The third major goal was to develop a precise blend of lipids that best meet
the Macrobolic Nutrition criteria, which demanded the inclusion of healthy,
performance-enhancing fatty acids. This was no easy task, as there are many
variables to conquer when attempting to contain healthy lipids in a dry, mealreplacement
powder environment. The resulting Lipid Complex™ includes
some of the healthiest and most sought-after lipids on the market today, such
as conjugated linoleic acid (CLA), borage seed-oil powder, evening primrose
oil, flaxseed powder, omega-3s, and medium-chain triglycerides. The Lipid
Complex is, therefore, a synergistic blend of lipids that are vital for muscle
growth, promote a desirable hormonal balance, improve nitrogen balance, provide
the body with a high-energy source, and help stabilize insulin release.
All of this nutrition research and technology has resulted in making the Up
Your MASS meal-replacement products a major advancement in lean musclebuilding
science. I usually take two servings of Up Your MASS a day; one
between breakfast and lunch, and another about one hour before workouts. I
find that this helps fuel my muscles during my grueling workouts, as well as
being an easy-to-digest premeal workout. For added convenience, MHP has
also developed Up Your MASS nutrition bars.They are also nutrient dense and
based on the 45/35/20 lean-mass equation.These bars taste awesome and are
great on-the-go meals or snacks.
Thermogenic Fat-Loss Aids
In addition to wanting faster improvements in muscle size and strength, most
of the people I encounter also want to get leaner faster.While following the
Macrobolic Nutrition program will intrinsically get you leaner, you may want
to move this process along at a more rapid rate. If so, this section will bring you
up-to-date on what has been termed the thermogenic fat-loss aids.
When you read this and other sections of this book regarding losing body
fat, you will note that losing too much weight too fast is not the healthy way,
nor is it the Macrobolic Nutrition way. A safe rate is a few pounds of fat loss a
week.Don’t confuse weight loss with fat loss. Fat loss is what you want, and not
at the expense of losing any lean body mass, which includes muscle mass.
When you go on a fat-loss program that results in losing too much weight too
fast, most of this fast weight loss comes from water and muscle mass. My intention
here is not to turn your fat-loss efforts into a race, but for you to realize
that sometimes your body needs a boost in its fat-burning metabolism to better
release fatty acids from body fat stores and use them for energy. This is typ-
142 Macrobolic Nutrition
ically the case if you are overfat and inactive. Being overfat and inactive makes
your body develop a fat-building metabolism.What you want to do is reverse
this condition, or better yet, prevent it from occurring in the first place. Macrobolic
Nutrition helps you make your metabolism a fat-burning and musclebuilding
metabolism.
There are many supplements that help improve your body’s fat-metabolizing
rate. Sometimes just ingesting certain essential vitamins and minerals you
are deficient in helps improve your body’s use of stored body fat for energy. For
example, chromium is a trace mineral shown to help many people turn ingested
nutrients into energy instead of storing them as body fat. Chromium is a
cofactor for the proper function of insulin, the hormone that signals cells to let
in nutrients that are circulating in bloodstream after a meal.Adequate intake of
chromium allows insulin to function at full capacity. Other studies have shown
that for some individuals, just ingesting calcium and magnesium supplements
along with following a weight-loss diet and exercise program helps improve
their rate of fat loss.There is also derived banaba leaf, a botanical ingredient
with insulinlike function that I like to use to help get as much of the ingested
nutrients into your cells as possible. Banaba contains a substance called corosolic
acid. Scientists who have conducted clinical research on products containing
corosolic acid found that it promotes improvements in lean body mass. It
is believed that corosolic acid has a pseudo-insulin effect, working independently
of insulin to help stimulate the cells in your body, including muscle cells,
to actively take in nutrients like amino acids, essential fatty acids, and glucose.
I was so impressed with the research on corosolic acid and the benefits I directly
observed that I added it to the Up Your MASS products.
Testimonial
“When I was an Olympic wrestler, putting on a
ton of muscle mass wasn’t a concern because
I needed to stay in my weight class. But once
I entered the WWE, I found myself going
against 300-pound monsters. So, I needed to
pack on serious size, but I didn’t want to put
on body fat or screw up my endurance and
quickness. Macrobolic Nutrition has allowed
me to pack on over 20 lbs of lean body mass.”
—Kurt Angle, Olympic and Professional Wrestler
Enhancing the Macrobolic Nutrition Effect 143
Reproduced by permission of WWE, Inc.
Fat-loss science has also turned its attention to exploring other ways to
optimize your fat-loss metabolism.What has become known as the thermogenic
fat-loss aids work to stimulate your body to use and metabolize body fat
and ingested fats beyond what a healthy body, fortified with essential nutrients,
would otherwise experience.The positive impact essential nutrient intake has
on losing body fat underscores the importance of maintaining an adequate,
nutrient-dense eating program like Macrobolic Nutrition, because thermogenic
fat-loss aids work even better when you are well nourished. So first and
foremost, get your Macrobolic Nutrition program perfected and stick to it.
Only then should you try using thermogenic fat-loss aids. When discussing
thermogenics, I contend that ephedra is hands-down number one. Regardless
of all the negative press on ephedra, I personally think that when it is used
properly by healthy individuals it is the most effective thermogenic fat-loss
aid available. The most recent research results agree with my position. For
example, the results of one of the highest quality research studies on ephedracontaining
products was recently published. In 2002, C. N. Boozer and coworkers
of the New York Obesity Research Center, at St. Luke’s–Roosevelt
Hospital and Columbia University, found that during a six-month period,
healthy, obese people taking the herbal ephedrine/caffeine product lost more
weight than those taking a placebo pill.
Research Findings Concerning the Safety
and Effectiveness of Ephedrine/Ephedra Products
The results of research from a Harvard Medical Research team headed by
Diane R. Krieger on how thermogenic aids can stimulate significant losses in
body-fat mass got the attention of the medical community. Kreiger reported
the results of this study in an article titled “Ephedrine, Caffeine and Aspirin
Promote Weight Loss in Obese Subjects,” in Transactions of the Association of
American Physicians.
It was in this research article that Krieger revealed the model of how the
ECA (ephedrine, caffeine, and aspirin) combination might work in conjunction
with a reduced-calorie diet to increase fat loss by stimulating the thermogenic
effect. Ephedrine stimulates the production of norepinephrine release in
the nervous system. This increased release of norepinephrine causes a chain
reaction, which results in increasing the activity of a substance in the mitochondria
called uncoupling protein that stimulates the release of energy from
fatty acids.However, due to the fact that the body has to regulate overproduction
of substances, the ephedrine-stimulated increase of norepinephrine production
causes the release of two substances that work to reduce it: adenosine
144 Macrobolic Nutrition
and prostaglandins.This is where aspirin and caffeine come in. Aspirin works
to inhibit the prostaglandin synthesis, and caffeine to reduce adenosine activity.
The result is prolonged stimulation of increased norepinephrine release and
the thermogenic fat-burning process.
Supplement companies, inspired by the results of this research, sought to
create herbal EC and ECA products, with ephedra as the cornerstone ingredient
to supply herbal ephedrine and guarana, kola nut, green tea, and maté being
the primary source of herbal caffeine.Willow bark is an herbal source of naturally
occurring aspirinlike substances called salicin.
Unfortunately, all of the controversy spearheaded by the irresponsible
media regarding ephedra-based products led to public uncertainty regarding
its safety. As the debate continued, I decided that we should start researching
options other than ephedra (even though it continues to be my favorite
thermogenic fat-loss aid). MHP product development was steered toward formulating
an ephedra-free thermogenic fat-loss aid that would duplicate the
thermogenic effects of ephedra.MHP was at the forefront in developing a safe
and effective alternative.When the FDA banned ephedra’s use in dietary supplements,
MHP already had an excellent substitute available.
The Next Generation Thermogenic Fat-Loss Aids
Once again, I directed MHP’s research efforts toward examining the scientific
research and what traditional natural medicine had to offer as ephedra substitutes.
I was impressed with the botanical candidates we identified, and narrowed
it down to two of the substances that I found worked best for me, along
with the time- and research-tested guarana. These new substances included
synephrine from bitter orange (Citrus aurantium), and certain polyphenols from
green tea (Camellia sinensis). As it turns out, synephrine works like ephedrine
in that it stimulates the body’s use of fats for energy and increases caloric-burning
rate. But, unlike ephedrine, it does not have the potent central nervous
system and heart-stimulating effects. Simply put, synephrine works in the brain
and in the body to increase the use of fatty acids for energy.
Medical studies on overweight people have demonstrated that they have a
slow metabolic rate and do not use much fat for energy. This citrus solution
takes care of these two major weight-loss obstacles, stimulating the use of fats
for energy, and increasing the number of calories the body uses each day.
Synephrine selectively turns up the switches in the body that control the rate
at which fat is released from body stores (lipolysis) and the metabolic rate.This
results in more fat and more calories being used for energy. In a 2002 issue of
Journal of Medicine, researchers H. G. Preuss and coworkers from the Depart-
Enhancing the Macrobolic Nutrition Effect 145
ment of Physiology, Medicine and Pathology of Georgetown University reviewed
the existing published research on Citrus aurantium products in their
article titled “Citrus Aurantium as a Thermogenic,Weight Reduction Replacement
for Ephedra:An Overview.”They reached a similar conclusion to mine;
there is scientific evidence that Citrus aurantium can stimulate thermogenesis
and promote a significant increase in the reduction of body-fat mass.
Research is also available regarding the green tea polyphenols.A.G. Dullo,
one of the ephedra researchers previously mentioned, has taken the lead in
proving that substances in green tea extract can increase energy expenditure
and fat oxidation in humans. The neurochemical (brain chemical) norepinephrine
(noradrenaline) is a key player in stimulating thermogenesis, energy,
and appetite control. The green tea polyphenols block an enzyme (catechol
O-methyltranferase) that normally degrades norepinephrine and helps maintain
and prolong its thermogenic effect.MHP’s TakeOFF formula also contains
caffeine from guarana to further help stimulate and maintain the thermogenic
effect, since caffeine has synergistic properties. Caffeine on its own is
thermogenic and promotes lipolysis; it also helps maintain the release of norepinephrine
by inhibiting adenosine, another substance that breaks down norepinephrine
in the neuroeffector junction.
With the ECA activity taken care of, additional synergistic ingredients
were considered for addition to the TakeOFF formula.We developed a special
triple ginseng concentrate—Chinese ginseng (Panax ginseng), American ginseng
(Panax quinquefolius), and Siberian ginseng (Eleutherococcus senticosus;
eleutherosides)—to include in the TakeOFF thermogenic fat-loss aid formula
for a few reasons, but the main one centered around MHP’s holistic product
development philosophy.We recognized that although the Citrus aurantium,
guarana, and green-tea extracts maximize the body’s thermogenic effects, such
prolonged, stimulated production of norepinephrine could lead to stress of
the adrenal glands. One of the ways these ginsengs help promote health and
energy in the body is by supporting adrenal gland function. It is through this
activity that ginsengs are thought to exert their adaptogenic effects. The term
“adaptogen” was coined by researchers to describe a substance that helps to
increase the body’s resistance to adverse physical and environmental influences,
that is, a cure-all.To be a true adaptogen, the substance must prove safe for daily
use, increase the body’s resistance to a wide variety of harmful factors, and have
a normalizing action in the body. Adaptogens are useful to healthy individuals
as a method of coping with daily stresses and workload, and also as a tonic
support to help the body normalize when it is ill (in addition to primary medical
treatment). Ginseng is an example of one of the more popular adaptogenic
herbs.
146 Macrobolic Nutrition
The “active” substances of ginseng are a group of sponin compounds called
ginsenosides/panaxosides, and eleutherosides in Siberian ginseng. Ginseng also
contains the trace mineral germanium, which has been shown to exhibit overall
beneficial health effects and to increase the body’s supply of oxygen.
Recent research has also determined that taking ginseng on a regular basis
helps to keep blood sugar levels within a healthy range. Keeping your blood
sugar levels under control is an important factor when trying to lose body
fat. On average, when daily blood sugar levels are elevated, the body can’t liberate
and use its stored fat as well as it can when blood sugar levels are lower.
In fact, high average blood sugar levels put you in a fat-building mode.The
Macrobolic Nutrition program helps you keep you blood sugars in the right
range for maximum energy and fat loss, but some ginseng each day can help
this process.
I was pleased with the initial results in the TakeOFF prototype formula at
this point in product development. But I wanted to further enhance the effects
and duplicate the boost in physical and mental energy I got from my ephedracontaining
formulas. After some further research and development, we concluded
that the addition of ginkgo and L-tyrosine does the trick, with both
possessing multiple functions. Ginkgo improves mental focus, concentration,
and memory. It also improves circulation, which further enhances the fatmetabolizing
effects of the other ingredients. L-tyrosine is involved in nervous
system function and supports the thyroid to stimulate weight loss, thermogenesis,
and energy production, and to improve mental focus.TakeOFF’s synergistic
ingredients work together to provide an immediate burst of energy to
fuel you through an intense workout and keep you on the go through your
busy day. Its scientifically balanced performance formula was designed to
increase energy levels and boost metabolism—without ephedra! This revolutionary
formula maximizes thermogenic fat burning, improves concentration
and physical performance, and dramatically increases energy.TakeOFF really
gets me energized and focused for my workouts, and helps increase the fatburning
effects of exercise.
Nighttime Lean Muscle-Building Requirements
An important part of the Macrobolic Nutrition approach is nutritional consideration
of your nighttime metabolic needs. In Chapter 3, I reviewed how
protein intake must be staggered throughout the day to deliver a steady supply
of amino acids in the blood to keep your body in an anabolic muscle-building
state. Satisfying the metabolic needs during sleep can be tricky, however.
As previously mentioned, this is one time we depart from the 45/35/20 rule,
because it is more advantageous to consume a supplement that is high in
Enhancing the Macrobolic Nutrition Effect 147
protein and lower in carbohydrates and fat, at bedtime.The goal is to provide
a steady supply of amino acids, keep insulin levels down, and help raise growth
hormone and glucagon levels. Since you are not working out in your sleep, you
do not require carbohydrates for glycogen replenishment at night.
Developing a nighttime protein supplement to maximize anabolic and
fat-metabolizing processes during sleep became the most recent research challenge
of the MHP product-development team. In fact, it was during the
writing and completion of this book that I signed off on the final formulation.
This new formula is called Probolic SR. It contains the same highly effective
Probolic-engineered protein found in Up Your MASS, but in a special base
nutrient matrix compatible with your nighttime metabolic needs.Therefore,
including Probolic SR in your Macrobolic Nutrition program will help maximize
your lean muscle-building efforts and help you experience faster results.
A Final Word about Enhancing the
Macrobolic Nutrition Effect
Macrobolic Nutrition will provide the core of your nutritional needs. However,
additional supplementation with key ingredients can help enhance your
muscle-building and fat-burning efforts. The supplements described in this
chapter are the ones I think are the most important to consider adding to your
program. In addition to these performance-enhancing supplements, I also recommend
a well-formulated multivitamin/mineral supplement. I reviewed the
importance of these supplements earlier in the book. Be sure to choose a highquality
brand. I also recommend taking 2,000 to 3,000 extra milligrams of
vitamin C and a good antioxidant formula to combat the free radicals produced
by your intense training program.
If this chapter comes off as hype for some of my products, believe me, it’s
not. I am conveying my passion, commitment, and confidence in these formulas.
Keep in mind that the reason I started MHP was to find ways to improve
the quality of supplements available.As a bodybuilder, I relied heavily on supplements
to enhance my physique.The supplements I used prior to MHP did
work, but I knew they could be better.
Unlike most supplement companies, which are owned by people who
never compete (or even touch a weight, for that matter), MHP supplements
are backed by science from leading experts and universities, and proven by a
bodybuilder—me—and many other world-class athletes. Every MHP product
described in this book was inspired by my own personal quest to find a better
means of supplementation, to improve my physique as well as yours. I’m
not bashing all other supplements or supplement companies, because there are
148 Macrobolic Nutrition
a few good companies out there who make good products. Unfortunately,
however, there are some poor-quality products out there that are “all hype.”
It can be difficult, as a sports nutrition consumer, to determine and choose
which products are best for you. Hopefully, this overview on supplements has
shown you that you can’t go wrong with MHP when it comes to sports
nutrition.
It is very rewarding to hear the positive feedback I get from satisfied customers.
MHP receives thousands of calls and e-mails from customers, telling us
about the gains and progress they have made by using MHP products.There is
nothing more rewarding than receiving these testimonials. Helping others
achieve maximum human performance has been and will remain my commitment
to all athletes and fitness enthusiasts.
Enhancing the Macrobolic Nutrition Effect 149
Photo by Irvin J. Gelb.
CHAPTER 10
AN ADDED BENEFIT OF THE MACROBOLIC 45/35/20 ratio is that it allows you
to choose from a wide variety and great selection of foods.The more flexibility
and variety in a diet, the easier it is for people to follow. Knowing this, I
teamed up with Roger Warn, a nutritionist from Montclair State University, to
create some delicious Macrobolic meals. These meals taste great—from my
personal favorite, Mexican Omelet with Granola for breakfast, to King Crab
Roll Sushi for dinner.
The sample meals I include offer a great variety. Some are quick and easy
to prepare, while others take a little more time.You can try to create some of
your own favorites; it’s not that hard. Just read the nutrition information label
on the foods you prepare and try to stay within the 45/35/20 ratio.You don’t
have to be exact; you will see from my sample meals that I sometimes am a little
off in the ratio numbers. It is nearly impossible to prepare meals to the exact
ratio, but try to stay within the range of 42 to 48 percent carbohydrates, 32 to
38 percent protein, and 17 to 24 percent fat.
The meals I have provided and the ones that you create will probably need
to be adjusted to meet your calculated calorie requirements for each meal.
Choose your favorite meals, prepare and enjoy!
150
BREAKFAST
Mexican Omelet with Macrobolic Granolal
YIELD: 1 SERVING
5 large eggs, whites only
1/4 cup chopped sweet green pepper
1/4 cup chopped sweet red pepper
2 tablespoons chopped onions
1 ounce shredded low-fat cheddar cheese
1 serving Macrobolic Granola*
1 cup Skim Plus Milk or skim milk
1. Preheat an 8-by-12-inch skillet over medium-low heat.
2. Place egg whites in a bowl and beat with a fork until blended.
3. Spray preheated pan with nonstick cooking spray and pour in the egg
whites. Flip eggs when the underside starts to get firm or it reaches
the desired consistency (about 2–3 minutes).
4. Place the vegetables and cheese on top of one side of the omelet.When
the underside reaches desired consistency, fold one half neatly over the
other and allow the cheese to melt.
5. Serve with a side of Macrobolic Granola mixed with milk.
*See recipe for Macrobolic Granola in this chapter.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Egg whites 5 large 83 1.70 17.36 — —
Sweet green
pepper 1/4 cup 10 2.40 0.33 0.07 0.70
Sweet red pepper 1/4 cup 10 2.40 0.33 0.07 0.70
Onions 2 tbs 8 1.73 0.23 0.03 —
Cheddar cheese,
low fat 1 oz 49 0.54 6.90 1.98 —
Macrobolic
Granola 1 serving 218 29.34 9.42 8.10 6.22
Skim Plus Milk 1 cup 101 13.68 9.74 0.62 —
TOTALS 479 51.79 44.31 10.89 7.62
43% 37% 20%
Macrobolic Meals 151
Egg White Omelet with Macrobolic Granolal
YIELD: 1 SERVING
5 large eggs, whites only
2 tablespoons chopped onions
1 serving Macrobolic Granola*
11/2 cups Skim Plus Milk or skim milk
1. Preheat an 8-by-12-inch skillet over medium heat.
2. Place egg whites in a bowl and beat with a fork until blended.
3. Mix half of the onions into the egg whites.
4. Spray preheated pan with nonstick cooking spray and pour in the egg
whites. Flip eggs when the underside starts to get firm or it reaches
the desired consistency (about 2–3 minutes).
5. Place the remaining onions on top of one side of the omelet and fold
one half neatly over the other.
6. Serve with a side of Macrobolic Granola mixed with milk.
*See recipe for Macrobolic Granola in this chapter.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Egg whites 5 large 83 1.70 17.36 — —
Onions 2 tbs 8 1.73 0.23 0.03
Macrobolic
Granola 1 serving 218 29.34 9.42 8.10 6.22
Skim Plus Milk 11/2 cups 151 20.52 14.61 0.92 —
TOTALS 460 52.63 41.62 9.07 6.22
46% 36% 18%
Macrobolic Granola Mix with Side of Eggsl
YIELD: 1 SERVING
4 large eggs
1/2 cup Macrobolic Granola*
1/2 cup nonfat, plain yogurt
1 scoop Up Your MASS CinnaBun (measuring scoop included)
152 Macrobolic Nutrition
1. Boil the eggs until they are hard-boiled (approximately 15 minutes after
the water comes to a boil and the heat is reduced). Peel the eggs, cut
them in half, and discard the egg yolks. Place the egg whites in a bowl.
2. Mix the Macrobolic Granola with the yogurt and one scoop of Up Your
MASS CinnaBun in a separate bowl. Serve.
*See recipe for Macrobolic Granola in this chapter.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Macrobolic
Granola 1/2 cup 218.0 29.34 9.42 8.10 6.22
Plain nonfat
yogurt 1/2 cup 64.0 8.27 6.50 0.20 —
Up Your MASS
CinnaBun 1 scoop 127.5 14.50 11.00 2.75 0.30
Hard-boiled
egg whites 4 large 66.0 1.36 13.89 — —
TOTALS 475.5 53.47 40.81 11.07 6.52
45% 34% 21%
Macrobolic Morning Mixl
YIELD: 1 SERVING
1/2 cup low-sodium instant oatmeal,
cooked
11/4 cup low-fat (1 percent fat)
cottage cheese
1 small apple, chopped
1 tablespoon flaxseed
1 cup Skim Plus Milk or skim milk
1. Place the oatmeal in a cereal bowl and mix in the cottage cheese,
chopped apple, and flaxseed.
2. Serve the milk on the side.
Macrobolic Meals 153
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Low-sodium
oatmeal 100 g 93 16.67 3.95 1.79 2.3
Low-fat cottage
cheese 11/4 cup 203 7.68 35.00 2.88 —
Apple small 63 16.16 0.20 0.38 2.9
Flaxseed 1 tbs 59 4.11 2.34 4.08 3.3
Skim Plus Milk 1 cup 101 13.68 9.74 0.62 —
TOTALS 519 58.30 51.23 9.74 8.5
45% 38% 17%
Macrobolic Pancakesl
YIELD: 8 SERVINGS
1 cup whole-wheat flour
4 scoops Up Your MASS CinnaBun
1/3 cup wheat germ
1/2 teaspoon baking soda
2 large whole eggs
7 large eggs, whites only
21/2 cups Skim Plus Milk or skim milk
1 tablespoon safflower oil
Water, as needed*
1. Mix the whole-wheat flour, Up Your MASS CinnaBun, wheat germ,
and baking soda together in a bowl.
2. Mix the whole eggs and egg whites together in a separate bowl.
3. Add the Skim Plus Milk to the dry mixture and place in a blender.
Set the blender on low and blend for 3 minutes.
4. Add the egg mixture to the blender mixture and blend for 2 minutes.
5. Add the safflower oil and increase the blender speed. Add water until
the batter reaches the desired thickness, approximately 2 minutes.
6. Lightly coat a pan with nonstick cooking spray and heat.
7. Pour some of the mixture into the heated pan and allow to cook until
a corner of the pancake lifts easily. Flip the pancake and cook other side.
Repeat with the remaining mixture.
154 Macrobolic Nutrition
*Note: For thicker pancakes, use less water. For thinner pancakes, use more
water.
Macrobolic Pancake—per serving
(Suggested Serving Size: 2 pancakes and 1 cup of Skim Plus Milk)
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Macrobolic
Pancake 2 pancakes 389 45.80 30.40 9.60 3.64
Skim Plus Milk 1 cup 101 13.68 9.74 0.62 —
TOTALS 490 59.48 40.14 10.22 3.64
48% 33% 19%
Macrobolic Pancakes—full recipe  8 servings
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Whole-wheat
flour 1 cup 407 87.08 16.44 2.24 14.6
Up Your MASS
CinnaBun 4 scoops 510 58.00 44.00 11.00 10.5
Wheat germ 1/3 cup 1 0.17 0.08 0.03 5.0
Baking soda 1/2 tsp — — — — —
Skim Plus Milk 21/2 cups 252 34.20 24.35 1.54 —
Eggs, whole 2 large 149 1.22 12.49 10.02 —
Eggs, white 7 large 116 2.38 20.30 — —
Oil, safflower 1 tbs 120 — — 13.60 —
TOTALS 1,555 183.05 121.66 38.43 30.1
per pancake 194.39 22.90 15.20 4.80 3.76
47% 31% 22%
Macrobolic Granolal
YIELD: 24 HALF-CUP SERVINGS
7 cups quick oats
11/2 cups wheat germ, crude
11/2 cups wheat bran, crude
6 scoops Up Your MASS CinnaBun
1/4 cup safflower seed oil
1/2 cup water
Macrobolic Meals 155
1 tablespoon vanilla extract
1/4 cup honey
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 cup chopped pecans
1/2 cup sliced or chopped almonds
1. Preheat oven to 275°F.
2. In a large bowl, mix the oats, wheat germ, wheat bran, and Up Your
MASS CinnaBun.
3. In a separate bowl, mix together the remaining ingredients except the
pecans and almonds. Combine with the oat mixture and place into a
shallow baking dish.
4. Bake for 30 minutes, stirring every 15 minutes.After 30 minutes, stir
in the pecans and almonds, and continue baking for 15 minutes more,
or until the mixture is lightly brown. Remove and cool and store in
an airtight container.
*Note: Macrobolic Granola is nutritionally enhanced, but does not meet the
45/35/20 ratio. Macrobolic Granola should be used with other high-protein
food sources as part of a meal to balance the ratios to 45/35/20. (See breakfast
omelet with Macrobolic Granola recipes.)
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Quick oats 7 cups 2,177 379.89 9.77 35.72 60.1
Wheat germ,
crude 11/2 cups 621 89.36 39.93 16.77 22.8
Wheat bran,
crude 11/2 cups 188 56.12 13.53 3.70 37.2
Up Your MASS
CinnaBun 6 scoops 765 87.00 66.00 16.50 18.0
Safflower
seed oil 1/4 cup 482 — — 54.50 —
Water 1/2 cup — — — — —
Vanilla extract 1 tbs 37 1.64 0.01 0.01 —
Honey 1/4 cup 258 69.83 0.25 — —
Cinnamon 1 tsp 6 — 0.09 0.07 —
156 Macrobolic Nutrition
Nutmeg 1 tsp 12 1.08 0.13 0.80 —
Pecans 1/2 cup 411 8.25 5.46 42.82 5.7
Almonds 1/2 cup 275 9.38 10.10 24.05 5.6
TOTALS 5,232 704.39 226.27 194.90 149.4
per 1/2 cup serving 218 29.34 9.42 8.10 6.2
51% 17% 32%
Scrambled Eggs with Oatmeal and Strawberriesl
YIELD: 1 SERVING
1/2 cup quick oats
4–8 ounces water
6 large eggs, whites only
1 large whole egg
1 cup fresh strawberry slices
1. Place the oats in a microwavable container.Add water and place
in the microwave. Cook for about 1 minute or until the oatmeal
reaches desired consistency.
2. Preheat a skillet over medium heat.
3. In a bowl, beat the whole eggs and egg whites with a fork until
well blended.
4. Coat the skillet with nonstick cooking spray and pour in the eggs.
Gently mix the eggs with a wooden spoon until cooked.
5. Serve the eggs alongside the bowl of oatmeal and the strawberry
slices.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Quick oats 1/2 cup 156 27.00 6.00 2.50 4.3
Egg whites 6 large 99 2.04 20.38 — —
Whole egg 1 large 75 — 6.25 5.00 —
Strawberries 1 cup 50 11.65 1.01 0.61 3.8
TOTALS 380 40.69 33.64 8.11 8.1
44% 36% 20%
Macrobolic Meals 157
LUNCH
Chicken Parm Pasta Saladl
YIELD: 1 SERVING
2 ounces melted shredded mozzarella
1 cup cooked whole-wheat spaghetti
2 large ripe tomatoes, sliced
2 large raw mushrooms, sliced
1 teaspoon dried parsley
1/2 teaspoon minced garlic
2 ounces sliced roasted chicken breast,
meat only, skin and visible fat removed
1. Mix the mozzarella cheese into the cooked spaghetti.
2. Mix the sliced vegetables into the spaghetti and add the parsley
and garlic.
3. Place the roasted chicken breast slices over the spaghetti.
4. Serve either hot or chilled.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Mozzarella 2 oz 144 1.58 13.76 9.02 —
Whole-wheat
spaghetti 1 cup 174 37.16 7.46 0.76 6.3
Tomatoes 2 large 76 16.89 3.09 1.20 4.0
Mushrooms 2 large 12 1.88 1.33 0.15 —
Parsley 1 tsp 1 0.15 0.07 — —
Garlic 1/2 tsp 1 0.23 0.04 — —
Roast chicken
breast, meat
only 2 oz 94 — 17.59 2.02 —
TOTALS 502 57.89 43.34 13.15 10.3
44% 33% 23%
158 Macrobolic Nutrition
Grilled Chicken–Bean Saladl
YIELD: 1 SERVING
1/2 cup chopped grilled chicken breast,
meat only, skin and visible fat removed
1/2 cup canned black beans
1/2 cup canned kidney beans
1/2 cup chopped sweet green peppers
1/2 cup chopped sweet red peppers
1 teaspoon olive oil
1/8 teaspoon dried ground basil
1/8 teaspoon dried ground oregano
1 tablespoon grated Parmesan cheese
1. Place chicken, beans, and peppers in a bowl, and toss. Mix in the
olive oil, basil, and oregano.
2. Sprinkle with the cheese.
3. Serve either hot or chilled.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Grilled chicken
breast, meat
only 1/2 cup 116 — 21.71 2.50 —
Black beans 1/2 cup 114 20.39 7.62 0.49 7.5
Kidney beans 1/2 cup 112 20.19 7.67 0.44 5.7
Sweet green
pepper 1/2 cup 20 4.79 0.66 0.14 1.3
Sweet red
pepper 1/2 cup 20 4.79 0.66 0.14 1.5
Olive oil 1 tsp 40 — — 4.50 —
Basil 1/8 tsp — — — — —
Oregano 1/8 tsp 1 0.12 0.02 0.02 —
Parmesan cheese 1 tbs 23 0.19 2.08 1.50 —
TOTALS 446 50.47 40.42 9.73 16.0
45% 36% 19%
Macrobolic Meals 159
Tuna Salad Sandwichl
YIELD: 1 SERVING
1 6-ounce can white tuna in water, drained
1/2 cup chopped carrots
1/2 cup sliced cucumber
1 teaspoon flaxseed
1/2 cup sliced celery
1/2 cup chopped onion
2 tablespoons lemon juice
1 cup shredded loose-leaf lettuce
3 tablespoons fat-free mayonnaise
2 slices pumpernickel bread
1. In a large bowl, mix together all of ingredients except the bread.
2. Place the salad between the slices of bread and serve.
Note: If there is any extra, place on a side dish and serve with the sandwich.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Tuna, white,
canned in water 6 oz 220 — 40.63 5.11 —
Carrots 1/2 cup 28 6.49 0.66 0.12 1.9
Cucumber 1/2 cup 7 1.44 0.36 0.07 0.4
Flaxseed 1 tsp 19 1.36 0.77 1.35 1.1
Celery 1/2 cup 10 2.19 0.45 0.08 1.1
Onions 1/2 cup 30 6.90 0.93 0.13 1.4
Lemon juice 2 tbs 6 1.94 0.12 0.09 —
Loose-leaf
lettuce 1 cup 10 1.96 0.73 0.17 —
Fat-free mayo 3 tbs 34 5.95 0.10 1.30 2.0
Pumpernickel
bread 2 slices 160 30.28 5.50 1.98 4.2
TOTALS 524 58.51 50.25 10.40 12.1
44% 38% 18%
160 Macrobolic Nutrition
Beef Mass Burgerl
YIELD: 2 SERVINGS
8 ounces lean ground beef or turkey
1/4 cup shredded low-fat cheddar cheese
1/8 teaspoon parsley
1/8 teaspoon basil
2 rolls whole-wheat hamburger rolls
2 leaves loose-leaf lettuce
4 medium slices ripe tomato
1. Preheat a skillet or grill to desired heat range (145°F for rare; 160°F
for medium; 170°F for well-done).
2. Mix the beef or turkey with the cheese and spices in a large bowl.
Form into two equal patties.
3. Coat skillet or griddle with nonstick cooking spray and cook patties
until desired doneness.
4. Place on whole-wheat roll with lettuce and tomato. Serve.
Per 2 servings
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Lean ground
beef 8 oz 311 — 48.60 11.35 —
Low-fat cheddar
cheese 1/4 cup 49 0.54 6.88 1.98 —
Whole-wheat
hamburger rolls 2 rolls 532 102.20 17.40 4.04 15.08
Parsley 1/8 tsp — — 0.01 — —
Basil 1/8 tsp — 0.11 0.03 0.01 —
Loose-leaf
lettuce 2 leaves 4 0.70 0.26 0.06 —
Tomato 4 slices 14 3.71 0.68 0.26 0.90
TOTALS 910 107.26 73.86 17.70 15.98
per serving 455 53.63 36.93 8.85 7.99
49% 33% 18%
Macrobolic Meals 161
Steak Pita Pocketl
YIELD: 1 SERVING
4 ounces beef chuck cubes
1/8 teaspoon salt
1/8 teaspoon ground cumin
1/4 clove garlic, diced
1 cup chopped tomatoes
1 ounce shredded low-fat
cheddar cheese
1/2 cup shredded loose-leaf lettuce
5 thin slices onion
3 jalapeño peppers, chopped
1 cup sliced sweet red pepper
1/8 cup prepared (commercial) salsa
1 large whole-wheat pita
1. Preheat a skillet over high heat.
2. Slice each of the beef chuck cubes in half.
3. Coat the skillet with nonstick cooking spray and immediately add
the beef chuck halves.
4. Stir-fry for about 3–5 minutes, or until the beef chuck halves brown
on all sides.
5. While the beef chuck is cooking, mix the salt with the cumin and
place in a bowl with the remaining ingredients except for the pita.
Mix together if desired.
6. When the beef chuck is fully cooked, place it on a dish or a cutting
board. Slice the beef chuck halves into smaller slices.Then place in
the bowl with the other ingredients and stir until well mixed.
7. Cut a pocket into the whole-wheat pita. Place the shredded beef
mixture into the pita pocket with a large spoon. Serve.
Note: If there is any extra, place on a side dish and serve with the sandwich.
162 Macrobolic Nutrition
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Beef chuck 4 oz 181 — 29.32 6.26 —
Salt 1/8 tsp — — — — —
Garlic 1/4 clove 1 0.25 0.05 — —
Cumin 1/8 tsp 1 0.12 0.05 0.06 —
Tomato 1 cup 38 8.35 1.53 0.59 2.0
Low-fat cheddar
cheese 1 oz 49 0.54 6.90 1.98 —
Loose-leaf
lettuce 1/2 cup 5 0.98 0.36 0.08 —
Onions 5 slices 17 3.88 0.52 0.07 0.8
Jalapeño
peppers 3 13 2.48 0.57 0.26 —
Sweet red
pepper 1 cup 25 5.92 0.82 0.17 3.0
Salsa 1/8 cup 9 2.02 0.41 0.08 —
Whole-wheat
pita 1 large 170 35.20 6.27 1.66 4.7
TOTALS 509 59.74 46.80 11.21 10.5
45% 36% 19%
Macrobolic Meals 163
DINNER
Mixed-Meat Teriyakil
YIELD: 4 SERVINGS
1 roast or grilled, sliced chicken breast,
meat only, skin and visible fat removed
8 ounces grilled, sliced, lean top-round
or short-loin porterhouse (1/4" fat)
2 cups cooked medium brown rice
11/4 cup teriyaki sauce
1 large onion, chopped
1 large sweet green pepper, chopped
1 small zucchini, sliced
1 large sweet yellow pepper, chopped
2 tablespoons olive oil
11/2 tablespoons soy sauce
2 teaspoons garlic powder
1 teaspoon ground black pepper
1. Place the chicken, beef, and cooked rice into a bowl with the
teriyaki sauce.
2. Mix the vegetables with the olive oil, soy sauce, and garlic powder.
Place mixture into the bowl with the chicken, beef, and rice.Add
the black pepper.
3. Divide into four equal servings. Refrigerate the leftover servings
in separate containers for the rest of the week.
Per 4 servings
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Roast chicken
breast, meat
only 1 breast 284 — 53.35 6.14 —
Top round, lean
only, 1/4" fat 8 oz 272 — 51.96 5.67 —
Medium
brown rice 2 cups 437 91.96 9.05 3.24 7.0
164 Macrobolic Nutrition
Teriyaki sauce 11/4 cup 302 57.42 21.53 — —
Onion 1 large 57 12.59 1.74 0.24 2.7
Sweet green
pepper 1 large 44 10.55 1.46 0.31 3.0
Zucchini 1 small 17 3.42 1.37 0.17 1.4
Sweet yellow
pepper 1 large 50 11.76 1.86 0.39 1.7
Olive oil 2 tbs 239 — — 27.00 —
Soy sauce,
low-sodium 11/2 tbs 14 2.30 1.40 — —
Garlic powder 2 tsp 9 2.04 0.47 0.02 —
Black pepper 1 tsp 5 1.36 0.23 0.07 —
TOTALS 1,730 193.40 144.42 43.25 15.8
per serving 433 48.35 36.10 10.81 4.0
45% 33% 22%
Lemon Sole with Broccolil
YIELD: 4 SERVINGS
1 pound sole or flounder fillets (4-ounces each)
2 tablespoons lemon juice
Black pepper to taste
10 ounces broccoli spears
1 cup whole-wheat pasta
4 ounces melted low-fat cheddar cheese
1/4 cup skim milk
1/2 teaspoon grated lemon peel
1/4 teaspoon fresh dill
11/2 teaspoons olive oil
4 slices toasted pumpernickel bread
1. Fill a large pot three-quarters with water and bring the water to a boil.
2. Sprinkle each fillet with juice and pepper. Place the broccoli spears on
the narrow end of each fish fillet. Roll up the fillet starting at the end
with the broccoli, so the broccoli ends up in the center of the roll.
Secure the roll with toothpicks. Place the roll seam side down on a
microwavable dish and cover.
Macrobolic Meals 165
3. Microwave on high for 5–7 minutes until the fish flakes easily with
a fork.
4. Place whole-wheat pasta in the boiling water. (Note: individual pasta
manufacturers may indicate the length of time the pasta should be
cooked.)
5. Place the remaining ingredients (except the bread and the olive oil)
in a microwavable bowl and mix together until blended. Microwave
2–3 minutes or until the sauce reaches a smooth consistency. (Stir
the sauce after each minute to ensure even melting.)
6. Drain the water from the pasta when done and immediately mix
the olive oil into the pasta.
7. Remove fillets and discard the toothpicks. Place on top of pasta
(1 cup per fillet) and serve with sauce and bread.
Per 4 servings (without pasta and bread)
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Sole fillets 1 lb 530 — 109.53 6.94 —
Lemon juice 2 tbs 6 1.94 0.12 0.90 —
Broccoli spears 10 oz 70 13.38 7.75 0.28 7.5
Low-fat cheddar
cheese 4 oz 196 2.17 27.61 7.94 —
Skim milk 1/4 cup 23 3.07 2.19 0.15 —
Lemon peel 1/2 tsp — 0.16 0.01 — —
Fresh dill 1/4 tsp — — — — —
TOTALS 825 20.72 147.21 16.21 7.5
Per serving (with pasta and bread)
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Lemon Broccoli
of Sole 1 serving 206.25 5.18 36.80 4.10 1.87
Whole-wheat
pasta 1 cup 174.00 37.16 7.46 0.76 6.30
Olive oil 11/2 tsp 60.00 — — 6.75 —
Pumpernickel
bread, toasted 1 slice 80.00 15.14 2.75 0.99 2.10
TOTALS 520.25 57.48 47.01 12.62 10.27
44% 35% 21%
166 Macrobolic Nutrition
Lemon Salmon with Spinachl
YIELD: 1 SERVING
5 ounces farm-fresh salmon
3 tablespoons lemon juice
2 cups raw spinach, rinsed and dried
1 medium potato
1. Preheat a large skillet over medium-high heat.
2. Coat the skillet with nonfat cooking spray, and add the salmon.
3. Cook for 10 minutes for each inch of thickness.
4. Flip the fillet halfway through cooking to brown both sides.
5. When the fillet is brown on both sides, place on a dish and sprinkle
the lemon juice over salmon.
6. Place the spinach on the dish with the lemon salmon, and serve with
the baked potato (recipe follows).
Baked Potato
1. Preheat oven to 350°F.
2. Wash potato thoroughly with water and dry.
3. Prick the skin of the potato with a fork several times to prevent steam
buildup during cooking.
4. Bake the potato for approximately 90 minutes, or until it is slightly soft
(fork will pierce the potato easily) and golden brown.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Salmon 5 oz 201 — 28.11 8.89 —
Lemon juice 3 tbs 13 3.89 0.24 0.17 —
Spinach 2 cups 14 2.10 1.72 0.22 1.6
Baked potato
with skin 1 medium 145 33.63 3.06 0.16 3.8
TOTALS 380 40.67 33.99 9.55 4.6
43% 36% 21%
Macrobolic Meals 167
Macrobolic Sushi Menul
YIELD: 2 ROLLS
Yellowfin Tuna Roll
1/3 cup uncooked white short-grain rice
11/2 teaspoons cider vinegar
1/4 medium cucumber, peeled and sliced into strips
1/3 cup avocado, sliced into strips
21/2 sheets nori seaweed
6 ounces yellowfin tuna, sliced into strips
King Crab Roll
1/3 cup uncooked white short-grain rice
11/2 tablespoons cider vinegar
1/2 medium cucumber, peeled and sliced into strips
1/3 cup avocado, sliced into strips
21/2 sheets nori seaweed
8 ounces Alaskan king crab strips
Shrimp Roll
1/3 cup uncooked white short-grain rice
11/2 tablespoons cider vinegar
1/4 medium cucumber, peeled and sliced into strips
1/3 cup sliced avocado, sliced into strips
2 sheets nori seaweed
7 ounces shrimp
Rice
1. Wash the rice repeatedly under running water to remove all of the
starch and until the water is clear.
2. As a rule of thumb, use twice the amount of water as rice for cooking
the rice (for example, 2 cups water to 1 cup rice).
3. Place the measured water into a pot and bring to a boil.
4. Add the washed rice and return the water to a boil.
5. Add the vinegar to the rice.
168 Macrobolic Nutrition
6. Once the water has returned to a boil, lower the heat until it is barely
simmering. Stir the rice occasionally (this makes the rice sticky, which
is essential for sushi).
7. Let the pot simmer until all the water is absorbed, then take pot off
heat and let it cool for an additional 10 minutes.
Sushi
1. Preheat the oven to 300°F. Heat the nori sheets on a medium baking
sheet in the oven for 1 to 2 minutes, or until the sheets are warm.
2. Place the warm nori sheets on a clean dish towel.This will be used
to roll the sushi.
3. Wet your hands.Then spread and press a thin layer of rice on the
nori sheet.
4. Arrange and place other ingredients so that a piece of each is placed
together in a single straight line, pressing gently as you go.
5. Using the dish towel, gently roll the nori sheet and press it over the
ingredients.
6. Roll it forward until you make a complete roll. Repeat with the other
prepared sheets.
7. Unravel the dish towel, to be reused. Cut each roll to your desired size
using a wet, sharp knife.
Yellowfin Tuna Roll
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
White, shortgrain
rice 1/3 cup 215 47.49 3.90 0.31 1.8
Cider vinegar 11/2 tbs 3 0.07 — — —
Cucumber,
peeled 1/4 medium 6 1.26 0.29 0.08 0.4
Avocado 1/3 cup 71 3.24 0.87 6.71 2.4
Nori seaweed
sushi sheets 21/2 sheets 25 5.00 2.50 — 2.5
Tuna, yellowfin,
raw 6 oz 184 — 39.75 1.67 —
TOTALS 504 57.06 47.31 8.77 7.1
46% 38% 16%
Macrobolic Meals 169
King Crab Roll
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
White, shortgrain
rice 1/3 cup 215 47.49 3.90 0.31 1.8
Cider vinegar 11/2 tbs 3 0.07 — —
Cucumber,
peeled 1/4 medium 6 1.26 0.29 0.08 0.4
Avocado, raw 1/3 cup 71 3.24 0.87 6.71 2.4
Nori seaweed
sushi sheets 2.5 sheets 25 5.00 2.50 — 2.5
Alaskan king
crab, raw 8 oz 190 — 41.46 1.36 —
TOTALS 510 57.06 49.02 8.46 7.1
46% 39% 15%
Shrimp Roll
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
White, shortgrain
rice 1/3 cup 215 47.49 3.90 0.31 1.8
Cider vinegar 11/2 tbs 3 0.07 — — —
Cucumber,
peeled 1/4 medium 6 1.26 0.29 0.08 0.4
Avocado, raw 1/3 cup 71 3.24 0.87 6.71 2.4
Nori seaweed
sushi sheets 2.5 sheets 25 5.00 2.50 — 2.5
Shrimp, raw 7 oz 210 1.80 40.28 3.43 —
TOTALS 530 58.86 47.84 10.53 7.1
45% 37% 18%
170 Macrobolic Nutrition
SHAKES, BARS, AND DESSERTS
Up Your MASS Shakel
YIELD: 1 SERVING
4 scoops Up Your MASS
(CinnaBun or Chocolate Fudge Brownie)
15–18 ounces water
1. Mix 4 scoops of Up Your MASS with 15–18 ounces of water.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Up Your MASS
Shake 4 scoops 510 58 44 11 12
Water 15–18 oz — — — — —
TOTALS 510 58 44 11 12
45% 35% 20%
Up Your MASS Barl
1 BAR
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Up Your MASS bar
(crunchy peanut
or fudge) 1 bar 380 44 30 11 1
TOTALS 380 44 30 11 1
46% 32% 22%
Macrobolic Meals 171
Fruit Saladl
YIELD: 1 SERVING
1/2 cup diced mandarin orange sections
1/2 cup diced strawberries
1/2 cup grapes
1/2 cup chopped apples with skin
1/2 cup peaches
11/2 cups low-fat cottage cheese
(not packed)
2 tablespoons flaxseed
1. Combine all of the fruit in a dish.
2. Mix in cottage cheese and sprinkle with flaxseed.
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Mandarin
orange 1/2 cup 43 10.91 0.61 0.19 2.2
Strawberries 1/2 cup 25 5.83 0.51 0.31 1.9
Grapes 1/2 cup 31 7.89 0.29 0.16 0.5
Apples, raw,
with skin 1/2 cup 37 9.53 0.12 0.22 1.7
Peaches 1/2 cup 37 9.43 0.59 0.08 1.7
Low-fat cottage
cheese 11/2 cup 244 9.22 42.00 3.46 —
Flaxseed 2 tbs 118 8.22 4.68 8.16 6.7
TOTALS 535 61.03 48.80 12.58 14.7
44% 35% 21%
172 Macrobolic Nutrition
Macrobolic Instant Chocolate Puddingl
YIELD: 3 SERVINGS
41/2 cups cold skim milk
2 packets Jell-O Brand
Instant Chocolate Pudding
(or other instant chocolate pudding)
4 scoops Up Your MASS: Fudge Brownie
1. In a bowl, combine milk and pudding mix.
2. Add 4 scoops of Up Your MASS: Fudge Brownie.
3. Using a handheld blender, begin blending mix at a low setting.
4. As the pudding gets thicker, increase the blender speed and blend for
about 2 to 3 minutes, or until the pudding mix reaches a smooth
consistency.
5. Cover the bowl with plastic wrap and refrigerate until firm.
Note: This dessert can also be prepared with vanilla pudding instead of
chocolate, or Up Your MASS CinnaBun instead of Fudge Brownie.
Per 3 servings
Food Item Quantity Energy (kcal) Carbs (g) Protein (g) Fat (g) Fiber (g)
Jell-O Brand
Instant Chocolate
Pudding 2 packets 70 8 — — —
Up Your MASS:
Fudge Brownie 4 scoops 510 58 46 11.0 12
Skim Milk 41/2 cups 531 63 45 13.5 —
TOTALS 1,111 129 91 24.5 12
per serving 370 43 30 8.2 4
45% 33% 22%
Macrobolic Meals 173
Photo by Per Bernal.
CONCLUSION
AS I MENTIONED EARLY IN THIS BOOK, seeing people just like you working
hard in the gym and frustrated because of their lack of progress is what inspired
me to write about Macrobolic Nutrition. Like anything in life, when you feel
like you are rowing against the tide, it is easy to lose interest, throw in the oars,
and quit.Yet, when you are rowing with the tide and you experience progress
and results, it motivates you to row even harder and faster to go further! Continual
progress and motivation are residual benefits of Macrobolic Nutrition.
What I describe as “Macrobolic Momentum” is the net effect of Macrobolic
Nutrition’s 45/35/20 lean-mass equation.To sum it up, Macrobolic
Nutrition creates the ideal hormonal and anabolic environment to build muscle
and burn body fat.Over time, as your body composition shifts to increased
muscle mass and less body fat, your body’s metabolism becomes even more
efficient at building muscle and burning body fat. So, you will continue to get
bigger and leaner as you follow Macrobolic Nutrition.These continual gains
will keep you motivated not only to eat properly, but also to push your body
to its limits when you train.
Macrobolic Nutrition has taught you the powerful effects food has on your
body. And now you understand how Macrobolic Nutrition’s 45/35/20 leanmass
equation will optimize key hormones and supply the nutrients you need
and is customized so you can reach your goals and achieve your full genetic
potential.
The days of frustration and lack of progress are over. From this day forward,
you can continue to make gains in lean body mass. I am confident that,
if you follow the Macrobolic Nutrition program, you will break through
plateaus and reach levels of size and performance you never imagined possible.
175
APPENDIX A
In Chapter 7, you learned how to use the Macroblic caloric equation:
(Bodyweight x MGV*)  (Bodyweight  Lifestyle)
 (Exercise Expenditure)  Total Caloric Requirements
*Macrobolic Goal Variables
If you’re pressed for time or if you simply don’t want to do the calculations
yourself, this appendix provides you with the exact amount of calories, carbohydrates,
protein, and fat you need to maximize muscle mass and target your
goals based on your current body weight, goal, lifestyle, and workout schedules.
First, determine your goal:
Gain, Maintain, Lose
 Gain Body Fat/Increase Muscle
 Maintain Body Fat/Increase Muscle
 Lose Body Fat/Increase Muscle
Then, simply locate the table that best matches your profile. For example,
if your workout is 90 minutes, you weigh 215 pounds, your body fat percentage
is over 15%, and you lead an active lifestyle, you’ll find your target nutrient
and caloric intake for workout days in the table on page 178 and for
non-workout days in the table on page 179.
176
Macrobolic Caloric Requirements Tables 177
BW Sed Carbs Protein Fat
135 1770 199 155 39
140 1815 204 159 40
145 1860 209 163 41
150 1905 214 167 42
155 1950 219 171 43
160 1995 224 175 44
165 2040 230 179 45
170 2085 235 182 46
175 2130 240 186 47
180 2175 245 190 48
185 2220 250 194 49
190 2265 255 198 50
195 2310 260 202 51
200 2355 265 206 52
205 2400 270 210 53
210 2445 275 214 54
215 2490 280 218 55
220 2535 285 222 56
225 2580 290 226 57
230 2625 295 230 58
235 2670 300 234 59
240 2715 305 238 60
245 2760 311 242 61
250 2805 316 245 62
255 2850 321 249 63
260 2895 326 253 64
265 2940 331 257 65
270 2985 336 261 66
BW Mod Carbs Protein Fat
135 2030 228 178 45
140 2085 235 182 46
145 2140 241 187 48
150 2195 247 192 49
155 2250 253 197 50
160 2305 259 202 51
165 2360 266 207 52
170 2415 272 211 54
175 2470 278 216 55
180 2525 284 221 56
185 2580 290 226 57
190 2635 296 231 59
195 2690 303 235 60
200 2745 309 240 61
205 2800 315 245 62
210 2855 321 250 63
215 2910 327 255 65
220 2965 334 259 66
225 3020 340 264 67
230 3075 346 269 68
235 3130 352 274 70
240 3185 358 279 71
245 3240 365 284 72
250 3295 371 288 73
255 3350 377 293 74
260 3405 383 298 76
265 3460 389 303 77
270 3515 395 308 78
BW Act Carbs Protein Fat
135 2680 302 235 60
140 2760 311 242 61
145 2840 320 249 63
150 2920 329 256 65
155 3000 338 263 67
160 3080 347 270 68
165 3160 356 277 70
170 3240 365 284 72
175 3320 374 291 74
180 3400 383 298 76
185 3480 392 305 77
190 3560 401 312 79
195 3640 410 319 81
200 3720 419 326 83
205 3800 428 333 84
210 3880 437 340 86
215 3960 446 347 88
220 4040 455 354 90
225 4120 464 361 92
230 4200 473 368 93
235 4280 482 375 95
240 4360 491 382 97
245 4440 500 389 99
250 4520 509 396 100
255 4600 518 403 102
260 4680 527 410 104
265 4760 536 417 106
270 4840 545 424 108
GOAL: LOSE BODY FAT/INCREASE MUSCLE (BODY FAT OVER 15%)
60 Minute Workouts
BW = Body Weight • SED = Sedentary • MOD = Moderately Active • ACT = Active
178 Macrobolic Nutrition
BW Sed Carbs Protein Fat
135 2070 233 181 46
140 2115 238 185 47
145 2160 243 189 48
150 2205 248 193 49
155 2250 253 197 50
160 2295 258 201 51
165 2340 263 205 52
170 2385 268 209 53
175 2430 273 213 54
180 2475 278 217 55
185 2520 284 221 56
190 2565 289 224 57
195 2610 294 228 58
200 2655 299 232 59
205 2700 304 236 60
210 2745 309 240 61
215 2790 314 244 62
220 2835 319 248 63
225 2880 324 252 64
230 2925 329 256 65
235 2970 334 260 66
240 3015 339 264 67
245 3060 344 268 68
250 3105 349 272 69
255 3150 354 276 70
260 3195 359 280 71
265 3240 365 284 72
270 3285 370 287 73
BW Mod Carbs Protein Fat
135 2330 262 204 52
140 2385 268 209 53
145 2440 275 214 54
150 2495 281 218 55
155 2550 287 223 57
160 2605 293 228 58
165 2660 299 233 59
170 2715 305 238 60
175 2770 312 242 62
180 2825 318 247 63
185 2880 324 252 64
190 2935 330 257 65
195 2990 336 262 66
200 3045 343 266 68
205 3100 349 271 69
210 3155 355 276 70
215 3210 361 281 71
220 3265 367 286 73
225 3320 374 291 74
230 3375 380 295 75
235 3430 386 300 76
240 3485 392 305 77
245 3540 398 310 79
250 3595 404 315 80
255 3650 411 319 81
260 3705 417 324 82
265 3760 423 329 84
270 3815 429 334 85
BW Act Carbs Protein Fat
135 2980 335 261 66
140 3060 344 268 68
145 3140 353 275 70
150 3220 362 282 72
155 3300 371 289 73
160 3380 380 296 75
165 3460 389 303 77
170 3540 398 310 79
175 3620 407 317 80
180 3700 416 324 82
185 3780 425 331 84
190 3860 434 338 86
195 3940 443 345 88
200 4020 452 352 89
205 4100 461 359 91
210 4180 470 366 93
215 4260 479 373 95
220 4340 488 380 96
225 4420 497 387 98
230 4500 506 394 100
235 4580 515 401 102
240 4660 524 408 104
245 4740 533 415 105
250 4820 542 422 107
255 4900 551 429 109
260 4980 560 436 111
265 5060 569 443 112
270 5140 578 450 114
GOAL: LOSE BODY FAT/INCREASE MUSCLE (BODY FAT OVER 15%)
90 Minute Workouts
Macrobolic Caloric Requirements Tables 179
BW Sed Carbs Protein Fat
135 1170 132 102 26
140 1215 137 106 27
145 1260 142 110 28
150 1305 147 114 29
155 1350 152 118 30
160 1395 157 122 31
165 1440 162 126 32
170 1485 167 130 33
175 1530 172 134 34
180 1575 177 138 35
185 1620 182 142 36
190 1665 187 146 37
195 1710 192 150 38
200 1755 197 154 39
205 1800 203 158 40
210 1845 208 161 41
215 1890 213 165 42
220 1935 218 169 43
225 1980 223 173 44
230 2025 228 177 45
235 2070 233 181 46
240 2115 238 185 47
245 2160 243 189 48
250 2205 248 193 49
255 2250 253 197 50
260 2295 258 201 51
265 2340 263 205 52
270 2385 268 209 53
BW Mod Carbs Protein Fat
135 1430 161 125 32
140 1485 167 130 33
145 1540 173 135 34
150 1595 179 140 35
155 1650 186 144 37
160 1705 192 149 38
165 1760 198 154 39
170 1815 204 159 40
175 1870 210 164 42
180 1925 217 168 43
185 1980 223 173 44
190 2035 229 178 45
195 2090 235 183 46
200 2145 241 188 48
205 2200 248 193 49
210 2255 254 197 50
215 2310 260 202 51
220 2365 266 207 53
225 2420 272 212 54
230 2475 278 217 55
235 2530 285 221 56
240 2585 291 226 57
245 2640 297 231 59
250 2695 303 236 60
255 2750 309 241 61
260 2805 316 245 62
265 2860 322 250 64
270 2915 328 255 65
BW Act Carbs Protein Fat
135 2080 234 182 46
140 2160 243 189 48
145 2240 252 196 50
150 2320 261 203 52
155 2400 270 210 53
160 2480 279 217 55
165 2560 288 224 57
170 2640 297 231 59
175 2720 306 238 60
180 2800 315 245 62
185 2880 324 252 64
190 2960 333 259 66
195 3040 342 266 68
200 3120 351 273 69
205 3200 360 280 71
210 3280 369 287 73
215 3360 378 294 75
220 3440 387 301 76
225 3520 396 308 78
230 3600 405 315 80
235 3680 414 322 82
240 3760 423 329 84
245 3840 432 336 85
250 3920 441 343 87
255 4000 450 350 89
260 4080 459 357 91
265 4160 468 364 92
270 4240 477 371 94
GOAL: LOSE BODY FAT/INCREASE MUSCLE (BODY FAT OVER 15%)
Non-Workout
BW = Body Weight • SED = Sedentary • MOD = Moderately Active • ACT = Active
180 Macrobolic Nutrition
BW Sed Carbs Protein Fat
130 1900 214 166 42
135 1950 219 171 43
140 2000 225 175 44
145 2050 231 179 46
150 2100 236 184 47
155 2150 242 188 48
160 2200 248 193 49
165 2250 253 197 50
170 2300 259 201 51
175 2350 264 206 52
180 2400 270 210 53
185 2450 276 214 54
190 2500 281 219 56
195 2550 287 223 57
200 2600 293 228 58
205 2650 298 232 59
210 2700 304 236 60
215 2750 309 241 61
220 2800 315 245 62
225 2850 321 249 63
230 2900 326 254 64
235 2950 332 258 66
240 3000 338 263 67
245 3050 343 267 68
250 3100 349 271 69
255 3150 354 276 70
260 3200 360 280 71
265 3250 366 284 72
270 3300 371 289 73
BW Mod Carbs Protein Fat
130 2160 243 189 48
135 2220 250 194 49
140 2280 257 200 51
145 2340 263 205 52
150 2400 270 210 53
155 2460 277 215 55
160 2520 284 221 56
165 2580 290 226 57
170 2640 297 231 59
175 2700 304 236 60
180 2760 311 242 61
185 2820 317 247 63
190 2880 324 252 64
195 2940 331 257 65
200 3000 338 263 67
205 3060 344 268 68
210 3120 351 273 69
215 3180 358 278 71
220 3240 365 284 72
225 3300 371 289 73
230 3360 378 294 75
235 3420 385 299 76
240 3480 392 305 77
245 3540 398 310 79
250 3600 405 315 80
255 3660 412 320 81
260 3720 419 326 83
265 3780 425 331 84
270 3840 432 336 85
BW Act Carbs Protein Fat
130 2810 316 246 62
135 2895 326 253 64
140 2980 335 261 66
145 3065 345 268 68
150 3150 354 276 70
155 3235 364 283 72
160 3320 374 291 74
165 3405 383 298 76
170 3490 393 305 78
175 3575 402 313 79
180 3660 412 320 81
185 3745 421 328 83
190 3830 431 335 85
195 3915 440 343 87
200 4000 450 350 89
205 4085 460 357 91
210 4170 469 365 93
215 4255 479 372 95
220 4340 488 380 96
225 4425 498 387 98
230 4510 507 395 100
235 4595 517 402 102
240 4680 527 410 104
245 4765 536 417 106
250 4850 546 424 108
255 4935 555 432 110
260 5020 565 439 112
265 5105 574 447 113
270 5190 584 454 115
GOAL: LOSE BODY FAT/INCREASE MUSCLE (BODY FAT UNDER 15%)
60 Minute Workouts
Macrobolic Caloric Requirements Tables 181
BW = Body Weight • SED = Sedentary • MOD = Moderately Active • ACT = Active
BW Sed Carbs Protein Fat
130 2200 248 193 49
135 2250 253 197 50
140 2300 259 201 51
145 2350 264 206 52
150 2400 270 210 53
155 2450 276 214 54
160 2500 281 219 56
165 2550 287 223 57
170 2600 293 228 58
175 2650 298 232 59
180 2700 304 236 60
185 2750 309 241 61
190 2800 315 245 62
195 2850 321 249 63
200 2900 326 254 64
205 2950 332 258 66
210 3000 338 263 67
215 3050 343 267 68
220 3100 349 271 69
225 3150 354 276 70
230 3200 360 280 71
235 3250 366 284 72
240 3300 371 289 73
245 3350 377 293 74
250 3400 383 298 76
255 3450 388 302 77
260 3500 394 306 78
265 3550 399 311 79
270 3600 405 315 80
BW Mod Carbs Protein Fat
130 2460 277 215 55
135 2520 284 221 56
140 2580 290 226 57
145 2640 297 231 59
150 2700 304 236 60
155 2760 311 242 61
160 2820 317 247 63
165 2880 324 252 64
170 2940 331 257 65
175 3000 338 263 67
180 3060 344 268 68
185 3120 351 273 69
190 3180 358 278 71
195 3240 365 284 72
200 3300 371 289 73
205 3360 378 294 75
210 3420 385 299 76
215 3480 392 305 77
220 3540 398 310 79
225 3600 405 315 80
230 3660 412 320 81
235 3720 419 326 83
240 3780 425 331 84
245 3840 432 336 85
250 3900 439 341 87
255 3960 446 347 88
260 4020 452 352 89
265 4080 459 357 91
270 4140 466 362 92
BW Act Carbs Protein Fat
130 3110 350 272 69
135 3195 359 280 71
140 3280 369 287 73
145 3365 379 294 75
150 3450 388 302 77
155 3535 398 309 79
160 3620 407 317 80
165 3705 417 324 82
170 3790 426 332 84
175 3875 436 339 86
180 3960 446 347 88
185 4045 455 354 90
190 4130 465 361 92
195 4215 474 369 94
200 4300 484 376 96
205 4385 493 384 97
210 4470 503 391 99
215 4555 512 399 101
220 4640 522 406 103
225 4725 532 413 105
230 4810 541 421 107
235 4895 551 428 109
240 4980 560 436 111
245 5065 570 443 113
250 5150 579 451 114
255 5235 589 458 116
260 5320 599 466 118
265 5405 608 473 120
270 5490 618 480 122
GOAL: LOSE BODY FAT/INCREASE MUSCLE (BODY FAT UNDER 15%)
90 Minute Workouts
182 Macrobolic Nutrition
BW Sed Carbs Protein Fat
130 1300 146 114 29
135 1350 152 118 30
140 1400 158 123 31
145 1450 163 127 32
150 1500 169 131 33
155 1550 174 136 34
160 1600 180 140 36
165 1650 186 144 37
170 1700 191 149 38
175 1750 197 153 39
180 1800 203 158 40
185 1850 208 162 41
190 1900 214 166 42
195 1950 219 171 43
200 2000 225 175 44
205 2050 231 179 46
210 2100 236 184 47
215 2150 242 188 48
220 2200 248 193 49
225 2250 253 197 50
230 2300 259 201 51
235 2350 264 206 52
240 2400 270 210 53
245 2450 276 214 54
250 2500 281 219 56
255 2550 287 223 57
260 2600 293 228 58
265 2650 298 232 59
270 2700 304 236 60
BW Mod Carbs Protein Fat
130 1560 176 137 35
135 1620 182 142 36
140 1680 189 147 37
145 1740 196 152 39
150 1800 203 158 40
155 1860 209 163 41
160 1920 216 168 43
165 1980 223 173 44
170 2040 230 179 45
175 2100 236 184 47
180 2160 243 189 48
185 2220 250 194 49
190 2280 257 200 51
195 2340 263 205 52
200 2400 270 210 53
205 2460 277 215 55
210 2520 284 221 56
215 2580 290 226 57
220 2640 297 231 59
225 2700 304 236 60
230 2760 311 242 61
235 2820 317 247 63
240 2880 324 252 64
245 2940 331 257 65
250 3000 338 263 67
255 3060 344 268 68
260 3120 351 273 69
265 3180 358 278 71
270 3240 365 284 72
BW Act Carbs Protein Fat
130 2210 249 193 49
135 2295 258 201 51
140 2380 268 208 53
145 2465 277 216 55
150 2550 287 223 57
155 2635 296 231 59
160 2720 306 238 60
165 2805 316 245 62
170 2890 325 253 64
175 2975 335 260 66
180 3060 344 268 68
185 3145 354 275 70
190 3230 363 283 72
195 3315 373 290 74
200 3400 383 298 76
205 3485 392 305 77
210 3570 402 312 79
215 3655 411 320 81
220 3740 421 327 83
225 3825 430 335 85
230 3910 440 342 87
235 3995 449 350 89
240 4080 459 357 91
245 4165 469 364 93
250 4250 478 372 94
255 4335 488 379 96
260 4420 497 387 98
265 4505 507 394 100
270 4590 516 402 102
GOAL: LOSE BODY FAT/INCREASE MUSCLE (BODY FAT UNDER 15%)
Non-Workout
Macrobolic Caloric Requirements Tables 183
BW = Body Weight • SED = Sedentary • MOD = Moderately Active • ACT = Active
BW Sed Carbs Protein Fat
130 2290 258 200 51
135 2355 265 206 52
140 2420 272 212 54
145 2485 280 217 55
150 2550 287 223 57
155 2615 294 229 58
160 2680 302 235 60
165 2745 309 240 61
170 2810 316 246 62
175 2875 323 252 64
180 2940 331 257 65
185 3005 338 263 67
190 3070 345 269 68
195 3135 353 274 70
200 3200 360 280 71
205 3265 367 286 73
210 3330 375 291 74
215 3395 382 297 75
220 3460 389 303 77
225 3525 397 308 78
230 3590 404 314 80
235 3655 411 320 81
240 3720 419 326 83
245 3785 426 331 84
250 3850 433 337 86
255 3915 440 343 87
260 3980 448 348 88
265 4045 455 354 90
270 4110 462 360 91
BW Mod Carbs Protein Fat
130 2550 287 223 57
135 2625 295 230 58
140 2700 304 236 60
145 2775 312 243 62
150 2850 321 249 63
155 2925 329 256 65
160 3000 338 263 67
165 3075 346 269 68
170 3150 354 276 70
175 3225 363 282 72
180 3300 371 289 73
185 3375 380 295 75
190 3450 388 302 77
195 3525 397 308 78
200 3600 405 315 80
205 3675 413 322 82
210 3750 422 328 83
215 3825 430 335 85
220 3900 439 341 87
225 3975 447 348 88
230 4050 456 354 90
235 4125 464 361 92
240 4200 473 368 93
245 4275 481 374 95
250 4350 489 381 97
255 4425 498 387 98
260 4500 506 394 100
265 4575 515 400 102
270 4650 523 407 103
BW Act Carbs Protein Fat
130 3200 360 280 71
135 3300 371 289 73
140 3400 383 298 76
145 3500 394 306 78
150 3600 405 315 80
155 3700 416 324 82
160 3800 428 333 84
165 3900 439 341 87
170 4000 450 350 89
175 4100 461 359 91
180 4200 473 368 93
185 4300 484 376 96
190 4400 495 385 98
195 4500 506 394 100
200 4600 518 403 102
205 4700 529 411 104
210 4800 540 420 107
215 4900 551 429 109
220 5000 563 438 111
225 5100 574 446 113
230 5200 585 455 116
235 5300 596 464 118
240 5400 608 473 120
245 5500 619 481 122
250 5600 630 490 124
255 5700 641 499 127
260 5800 653 508 129
265 5900 664 516 131
270 6000 675 525 133
GOAL: MAINTAIN BODY FAT/INCREASE MUSCLE
60 Minute Workouts
184 Macrobolic Nutrition
BW Sed Carbs Protein Fat
130 2590 291 227 58
135 2655 299 232 59
140 2720 306 238 60
145 2785 313 244 62
150 2850 321 249 63
155 2915 328 255 65
160 2980 335 261 66
165 3045 343 266 68
170 3110 350 272 69
175 3175 357 278 71
180 3240 365 284 72
185 3305 372 289 73
190 3370 379 295 75
195 3435 386 301 76
200 3500 394 306 78
205 3565 401 312 79
210 3630 408 318 81
215 3695 416 323 82
220 3760 423 329 84
225 3825 430 335 85
230 3890 438 340 86
235 3955 445 346 88
240 4020 452 352 89
245 4085 460 357 91
250 4150 467 363 92
255 4215 474 369 94
260 4280 482 375 95
265 4345 489 380 97
270 4410 496 386 98
BW Mod Carbs Protein Fat
130 2850 321 249 63
135 2925 329 256 65
140 3000 338 263 67
145 3075 346 269 68
150 3150 354 276 70
155 3225 363 282 72
160 3300 371 289 73
165 3375 380 295 75
170 3450 388 302 77
175 3525 397 308 78
180 3600 405 315 80
185 3675 413 322 82
190 3750 422 328 83
195 3825 430 335 85
200 3900 439 341 87
205 3975 447 348 88
210 4050 456 354 90
215 4125 464 361 92
220 4200 473 368 93
225 4275 481 374 95
230 4350 489 381 97
235 4425 498 387 98
240 4500 506 394 100
245 4575 515 400 102
250 4650 523 407 103
255 4725 532 413 105
260 4800 540 420 107
265 4875 548 427 108
270 4950 557 433 110
BW Act Carbs Protein Fat
130 3500 394 306 78
135 3600 405 315 80
140 3700 416 324 82
145 3800 428 333 84
150 3900 439 341 87
155 4000 450 350 89
160 4100 461 359 91
165 4200 473 368 93
170 4300 484 376 96
175 4400 495 385 98
180 4500 506 394 100
185 4600 518 403 102
190 4700 529 411 104
195 4800 540 420 107
200 4900 551 429 109
205 5000 563 438 111
210 5100 574 446 113
215 5200 585 455 116
220 5300 596 464 118
225 5400 608 473 120
230 5500 619 481 122
235 5600 630 490 124
240 5700 641 499 127
245 5800 653 508 129
250 5900 664 516 131
255 6000 675 525 133
260 6100 686 534 136
265 6200 698 543 138
270 6300 709 551 140
GOAL: MAINTAIN BODY FAT/INCREASE MUSCLE
90 Minute Workouts
Macrobolic Caloric Requirements Tables 185
BW Sed Carbs Protein Fat
130 1690 190 148 38
135 1755 197 154 39
140 1820 205 159 40
145 1885 212 165 42
150 1950 219 171 43
155 2015 227 176 45
160 2080 234 182 46
165 2145 241 188 48
170 2210 249 193 49
175 2275 256 199 51
180 2340 263 205 52
185 2405 271 210 53
190 2470 278 216 55
195 2535 285 222 56
200 2600 293 228 58
205 2665 300 233 59
210 2730 307 239 61
215 2795 314 245 62
220 2860 322 250 64
225 2925 329 256 65
230 2990 336 262 66
235 3055 344 267 68
240 3120 351 273 69
245 3185 358 279 71
250 3250 366 284 72
255 3315 373 290 74
260 3380 380 296 75
265 3445 388 301 77
270 3510 395 307 78
BW Mod Carbs Protein Fat
130 1950 219 171 43
135 2025 228 177 45
140 2100 236 184 47
145 2175 245 190 48
150 2250 253 197 50
155 2325 262 203 52
160 2400 270 210 53
165 2475 278 217 55
170 2550 287 223 57
175 2625 295 230 58
180 2700 304 236 60
185 2775 312 243 62
190 2850 321 249 63
195 2925 329 256 65
200 3000 338 263 67
205 3075 346 269 68
210 3150 354 276 70
215 3225 363 282 72
220 3300 371 289 73
225 3375 380 295 75
230 3450 388 302 77
235 3525 397 308 78
240 3600 405 315 80
245 3675 413 322 82
250 3750 422 328 83
255 3825 430 335 85
260 3900 439 341 87
265 3975 447 348 88
270 4050 456 354 90
BW Act Carbs Protein Fat
130 2600 293 228 58
135 2700 304 236 60
140 2800 315 245 62
145 2900 326 254 64
150 3000 338 263 67
155 3100 349 271 69
160 3200 360 280 71
165 3300 371 289 73
170 3400 383 298 76
175 3500 394 306 78
180 3600 405 315 80
185 3700 416 324 82
190 3800 428 333 84
195 3900 439 341 87
200 4000 450 350 89
205 4100 461 359 91
210 4200 473 368 93
215 4300 484 376 96
220 4400 495 385 98
225 4500 506 394 100
230 4600 518 403 102
235 4700 529 411 104
240 4800 540 420 107
245 4900 551 429 109
250 5000 563 438 111
255 5100 574 446 113
260 5200 585 455 116
265 5300 596 464 118
270 5400 608 473 120
GOAL: MAINTAIN BODY FAT/INCREASE MUSCLE
Non-Workout
BW = Body Weight • SED = Sedentary • MOD = Moderately Active • ACT = Active
186 Macrobolic Nutrition
BW Sed Carbs Protein Fat
130 2680 302 235 60
135 2760 311 242 61
140 2840 320 249 63
145 2920 329 256 65
150 3000 338 263 67
155 3080 347 270 68
160 3160 356 277 70
165 3240 365 284 72
170 3320 374 291 74
175 3400 383 298 76
180 3480 392 305 77
185 3560 401 312 79
190 3640 410 319 81
195 3720 419 326 83
200 3800 428 333 84
205 3880 437 340 86
210 3960 446 347 88
215 4040 455 354 90
220 4120 464 361 92
225 4200 473 368 93
230 4280 482 375 95
235 4360 491 382 97
240 4440 500 389 99
245 4520 509 396 100
250 4600 518 403 102
255 4680 527 410 104
260 4760 536 417 106
265 4840 545 424 108
270 4920 554 431 109
BW Mod Carbs Protein Fat
130 2940 331 257 65
135 3030 341 265 67
140 3120 351 273 69
145 3210 361 281 71
150 3300 371 289 73
155 3390 381 297 75
160 3480 392 305 77
165 3570 402 312 79
170 3660 412 320 81
175 3750 422 328 83
180 3840 432 336 85
185 3930 442 344 87
190 4020 452 352 89
195 4110 462 360 91
200 4200 473 368 93
205 4290 483 375 95
210 4380 493 383 97
215 4470 503 391 99
220 4560 513 399 101
225 4650 523 407 103
230 4740 533 415 105
235 4830 543 423 107
240 4920 554 431 109
245 5010 564 438 111
250 5100 574 446 113
255 5190 584 454 115
260 5280 594 462 117
265 5370 604 470 119
270 5460 614 478 121
BW Act Carbs Protein Fat
130 3590 404 314 80
135 3705 417 324 82
140 3820 430 334 85
145 3935 443 344 87
150 4050 456 354 90
155 4165 469 364 93
160 4280 482 375 95
165 4395 494 385 98
170 4510 507 395 100
175 4625 520 405 103
180 4740 533 415 105
185 4855 546 425 108
190 4970 559 435 110
195 5085 572 445 113
200 5200 585 455 116
205 5315 598 465 118
210 5430 611 475 121
215 5545 624 485 123
220 5660 637 495 126
225 5775 650 505 128
230 5890 663 515 131
235 6005 676 525 133
240 6120 689 536 136
245 6235 701 546 139
250 6350 714 556 141
255 6465 727 566 144
260 6580 740 576 146
265 6695 753 586 149
270 6810 766 596 151
GOAL: GAIN BODY FAT/INCREASE MUSCLE
60 Minute Workouts
Macrobolic Caloric Requirements Tables 187
BW = Body Weight • SED = Sedentary • MOD = Moderately Active • ACT = Active
BW Sed Carbs Prot Fat
130 2980 335 261 66
135 3060 344 268 68
140 3140 353 275 70
145 3220 362 282 72
150 3300 371 289 73
155 3380 380 296 75
160 3460 389 303 77
165 3540 398 310 79
170 3620 407 317 80
175 3700 416 324 82
180 3780 425 331 84
185 3860 434 338 86
190 3940 443 345 88
195 4020 452 352 89
200 4100 461 359 91
205 4180 470 366 93
210 4260 479 373 95
215 4340 488 380 96
220 4420 497 387 98
225 4500 506 394 100
230 4580 515 401 102
235 4660 524 408 104
240 4740 533 415 105
245 4820 542 422 107
250 4900 551 429 109
255 4980 560 436 111
260 5060 569 443 112
265 5140 578 450 114
270 5220 587 457 116
BW Mod Carbs Prot Fat
130 3240 365 284 72
135 3330 375 291 74
140 3420 385 299 76
145 3510 395 307 78
150 3600 405 315 80
155 3690 415 323 82
160 3780 425 331 84
165 3870 435 339 86
170 3960 446 347 88
175 4050 456 354 90
180 4140 466 362 92
185 4230 476 370 94
190 4320 486 378 96
195 4410 496 386 98
200 4500 506 394 100
205 4590 516 402 102
210 4680 527 410 104
215 4770 537 417 106
220 4860 547 425 108
225 4950 557 433 110
230 5040 567 441 112
235 5130 577 449 114
240 5220 587 457 116
245 5310 597 465 118
250 5400 608 473 120
255 5490 618 480 122
260 5580 628 488 124
265 5670 638 496 126
270 5760 648 504 128
BW Act Carbs Prot Fat
130 3890 438 340 86
135 4005 451 350 89
140 4120 464 361 92
145 4235 476 371 94
150 4350 489 381 97
155 4465 502 391 99
160 4580 515 401 102
165 4695 528 411 104
170 4810 541 421 107
175 4925 554 431 109
180 5040 567 441 112
185 5155 580 451 115
190 5270 593 461 117
195 5385 606 471 120
200 5500 619 481 122
205 5615 632 491 125
210 5730 645 501 127
215 5845 658 511 130
220 5960 671 522 132
225 6075 683 532 135
230 6190 696 542 138
235 6305 709 552 140
240 6420 722 562 143
245 6535 735 572 145
250 6650 748 582 148
255 6765 761 592 150
260 6880 774 602 153
265 6995 787 612 155
270 7110 800 622 158
GOAL: GAIN BODY FAT/INCREASE MUSCLE
90 Minute Workouts
188 Macrobolic Nutrition
BW Sed Carbs Prot Fat
130 2080 234 182 46
135 2160 243 189 48
140 2240 252 196 50
145 2320 261 203 52
150 2400 270 210 53
155 2480 279 217 55
160 2560 288 224 57
165 2640 297 231 59
170 2720 306 238 60
175 2800 315 245 62
180 2880 324 252 64
185 2960 333 259 66
190 3040 342 266 68
195 3120 351 273 69
200 3200 360 280 71
205 3280 369 287 73
210 3360 378 294 75
215 3440 387 301 76
220 3520 396 308 78
225 3600 405 315 80
230 3680 414 322 82
235 3760 423 329 84
240 3840 432 336 85
245 3920 441 343 87
250 4000 450 350 89
255 4080 459 357 91
260 4160 468 364 92
265 4240 477 371 94
270 4320 486 378 96
BW Mod Carbs Prot Fat
130 2340 263 205 52
135 2430 273 213 54
140 2520 284 221 56
145 2610 294 228 58
150 2700 304 236 60
155 2790 314 244 62
160 2880 324 252 64
165 2970 334 260 66
170 3060 344 268 68
175 3150 354 276 70
180 3240 365 284 72
185 3330 375 291 74
190 3420 385 299 76
195 3510 395 307 78
200 3600 405 315 80
205 3690 415 323 82
210 3780 425 331 84
215 3870 435 339 86
220 3960 446 347 88
225 4050 456 354 90
230 4140 466 362 92
235 4230 476 370 94
240 4320 486 378 96
245 4410 496 386 98
250 4500 506 394 100
255 4590 516 402 102
260 4680 527 410 104
265 4770 537 417 106
270 4860 547 425 108
BW Act Carbs Prot Fat
130 2990 336 262 66
135 3105 349 272 69
140 3220 362 282 72
145 3335 375 292 74
150 3450 388 302 77
155 3565 401 312 79
160 3680 414 322 82
165 3795 427 332 84
170 3910 440 342 87
175 4025 453 352 89
180 4140 466 362 92
185 4255 479 372 95
190 4370 492 382 97
195 4485 505 392 100
200 4600 518 403 102
205 4715 530 413 105
210 4830 543 423 107
215 4945 556 433 110
220 5060 569 443 112
225 5175 582 453 115
230 5290 595 463 118
235 5405 608 473 120
240 5520 621 483 123
245 5635 634 493 125
250 5750 647 503 128
255 5865 660 513 130
260 5980 673 523 133
265 6095 686 533 135
270 6210 699 543 138
GOAL: GAIN BODY FAT/INCREASE MUSCLE
Non-Workout
BW = Body Weight • SED = Sedentary • MOD = Moderately Active • ACT = Active
APPENDIX B
The following Macrobolic Food Guide Pyramids allow you to allot the proper
amounts of food to meet the Macrobolic Lean-Mass Equation. Athletes who
are on the lower end of the calorie range would choose the lower servings.
Athletes who are on the higher end of the calorie range would choose the
higher servings.The Macrobolic Food Guide Pyramids are to be used in conjunction
with the Macrobolic Exchange Lists (see Appendix C). The proper
serving sizes are predetermined in the Macrobolic Exchange Lists along with
the different foods that are suggested for consumption.
189
FATS
MEATS MILK
FRUITS VEGETABLES
SUPPLEMENTS
STARCHES
2 servings
Fat = 20% of
total calories
2–4 servings
3–12 servings 2–6 servings
Protein = 35% of total calories
1–4 servings 2–6 servings
4–11 servings
Carbohydrates = 45% of total calories
Calorie Range:
1,200–3,400
190 Macrobolic Nutrition
FATS
MEATS MILK
FRUITS VEGETABLES
SUPPLEMENTS
STARCHES
2 servings
Fat = 20% of
total calories
4–6 servings
12–21 servings 6 servings
Protein = 35% of total calories
4–7 servings 6–9 servings
11–20 servings
Carbohydrates = 45% of total calories
Calorie Range:
3,400–5,510
FATS
MEATS MILK
FRUITS VEGETABLES
SUPPLEMENTS
STARCHES
2–5 servings
Fat = 20% of
total calories
6–12 servings
21–30 servings 6–12 servings
Protein = 35% of total calories
7–12 servings 9–16 servings
20–26 servings
Carbohydrates = 45% of total calories
Calorie Range:
5,510–8,500
APPENDIX C
The Macrobolic Exchange Lists allows you to utilize the Macrobolic Food
Guide Pyramids (see Appendix B) in meal planning. The Macrobolic Exchange
Lists will enable you to effectively “exchange” one serving from one list for
another food item on the same list. For example, 1 cup of raw mushrooms
has the same nutritional value as a half cup of cooked broccoli. Everything is
spelled out for you, so plan, eat, and GROW!
LOW-GLYCEMIC VEGETABLES
Macrobolic Exchange: 1 Vegetable =
5 g carbohydrate • 2 g protein • 0 g fat • 25 calories
All vegetables 1 cup raw or 1/2 cup cooked
Alfalfa sprouts* Cucumbers (free)* Radish*
Asparagus* Eggplant* Raw spinach (free)*
Bamboo shoots* Green beans* Sauerkraut*
Broccoli* Green peppers* Summer squash*
Brussels sprouts* Lettuce, all varieties (free)* Tomato*
Cabbage* Mushrooms* Turnip*
Cauliflower* Onions * Zucchini*
Celery*
*GI values not established
191
LOW-GLYCEMIC ROOT VEGETABLES
Macrobolic Exchange: 1 Starch =
15 g carbohydrate • 3 g protein • 1 g fat • 80 calories
Carrots, raw (1/2 cup) Sweet potatoes (3 oz)
New potatoes (3 oz) White potatoes, boiled) (3 oz)
Pontiac potatoes, boiled (3 oz) Yams, baked (2 oz)
Russet potatoes, baked w/o skin (3 oz)
LOW-GLYCEMIC BEANS
Macrobolic Exchange: 1 Very Lean Starch =
15–20 g carbohydrate • 7–10 g protein • 1 g fat • 115 calories
All beans/peas cooked w/o salt (1/2 cup)
Baked beans Lentils Peas
Butter beans Lima beans Pinto beans
Kidney beans Marrowfat beans Soya bean
Kidney beans (white) Mung beans Split pea
LOW-GLYCEMIC FRUITS
Macrobolic Exchange: 1 Fruit =
15 g carbohydrate • 60 calories
Apple, small (4 oz) Grapefruit, 1/2 large (11 oz) Peach, medium (6 oz)
Apples, dried (4 rings) Grapes, small 17 (3 oz) Pear, medium
Apricots, dried (8 halves) Kiwi (3.5 oz) Pineapple (3/4 cup)
Banana, small (4 oz) Mandarin orange (1/2 cup) Strawberries (11/4 cup
Cherries (1/3 cup) Mango, 1/2 small (8 oz) whole berries)
LOW-GLYCEMIC GRAINS
Macrobolic Exchange: 1 Starch =
15 g carbohydrate • 3 g protein • 1 g fat • 80 calories
Amaranth, uncooked (2 tbs) Pasta (seminola), cooked 1/2 cup
Barley, cooked (1/2 cup) Pita, whole-wheat, six inch (1/2)
Brown rice, steamed (3/8 cup) Pumpernickel bread (1 slice)
Buckwheat, uncooked (2 tbs) Rye bread (1 slice)
Bulgur, cooked (1/3 cup) Semolina, uncooked (2 tbs)
Corn tortilla, six inch Wheat tortilla, six inch
192 Macrobolic Nutrition
Durum, uncooked (2 tbs) Whole-wheat bagel, small (1/2)
Oatmeal (1/2 cup) Whole-wheat bread (1 slice)
LOW-GLYCEMIC/LOW-FAT DAIRY/MILK
Macrobolic Exchange: 1 Dairy =
12 g carbohydrate • 8 g protein • 0–3 g fat • 90 calories
Skim Milk (1 cup)
MEATS AND MEAT SUBSTITUTES
Macrobolic Exchange: 1 Very Lean Meat =
0 g carbohydrate • 7 g protein • 0–1 g fat • 35 calories
Meats, No Beef (all 1 ounce)
Chicken or turkey (white meat only, no skin) Clams, crab, lobster, scallops, shrimp
Buffalo, ostrich Duck, pheasant (no skin)
Fresh cod, flounder, haddock, halibut, trout, tuna (canned in water)
Meat Substitutes
Egg whites (2 large) Fat–free cheese (1 oz)
Nonfat/low-fat cottage cheese (1/4 cup)
Macrobolic Exchange: 1 Lean Meat =
0 g carbohydrate • 7 g protein • 3 g fat • 55 calories
Meats (all 1 ounce)
Goose (no skin) Lamb, roast, chop, or leg Rabbit
Herring, salmon, catfish Lean pork Veal, lean chop, roast
USDA Select or Choice grades of lean beef trimmed of fat.
For example: round, sirloin, flank steak, tenderloin, roast (rib, chunk, rump)
steak (T-bone, porterhouse, cubed), ground round.
Meat Substitutes
Any cheese with 3 g of fat or less per 1 oz Grated parmesan (2 tbs)
Low-fat Cheddar cheese (1 oz)
Macrobolic Exchange: 1 Medium Fat =
0 g carbohydrate • 7 g protein • 5 g fat • 75 calories
Meats (all 1 ounce)
Most beef products fall into this category (ground beef, meatloaf, prime grades of meat
trimmed of fat, for example, prime rib)
Chicken (dark meat, with skin)
Macrobolic Exchange Lists 193
Meat Substitutes
Feta, mozzarella cheese (1 oz) Ricotta cheese (1/4 cup, 2 oz) Whole egg (1 large)
Macrobolic Exchange: 1 High-Fat Meat =
0 g carbohydrate • 7 g protein • 8 g fat • 100 calories
All regular cheeses such as American, Cheddar, Monterey Jack, and Swiss (1 oz)
Pork spareribs, ground pork (1 oz)
FAT
Macrobolic Exchange: 1 Fat =
5 g fat • 45 calories
Monounsaturated fats
Avocado, medium (1 oz) Peanut butter (2 tsp)
Nuts: almonds, cashews (6 nuts) Peanuts (10 nuts)
Oil: canola, olive, peanut (1 tsp) Pecans (4 halves)
Olives, ripe, black (8 large) Seeds: sesame seeds (1 tbs)
Polyunsaturated fats
Flaxseeds (1 tbs) Oil: corn, safflower, soybean (1 tsp)
Mayonnaise, reduced fat (1 tsp) Seeds: pumpkin, sunflower seeds (1 tbs)
Nuts: walnuts (4 halves)
Saturated fats (use sparingly)
Butter, stick (1 tsp) Reduced-fat sour cream (3 tbs)
Reduced-fat cream cheese (1 oz)
SUPPLEMENTS
Macrobolic Exchange: 3 Very Lean Meat =
2–3 g carbohydrate • 20 g protein • 2–3 g fat • 120 calories
MHP’s Probolic (any flavor): 1 scoop (approx. 30 g)
Macrobolic Exchange: Macrobolic Complete Supplement =
15 g carbohydrate • 11 g protein • 3 g fat • 130 calories
MHP’s Up Your MASS (any flavor): 1 scoop (33 g)
194 Macrobolic Nutrition
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206 Macrobolic Nutrition
AAKG, 37
Adaptogen, 146
Adenosine triphosphate. See ATP.
ADNO, 124
Adrenal glands, 146
Aerobic exercise, 80–81
Alanine, 13
Alpha linolenic acid, 62–63
American Academy of Anti-Aging
Medicine, 133
American Journal of Clinical Nutrition, 21,
35, 76
Amino acids, 13, 22, 28, 31–37, 52–57,
59, 72–73, 74, 80
branched-chain, 37–38, 43, 46, 48,
141
essential, 78
profiles of protein sources, 51,
52–53, 55, 59
Ammonia, 34, 37
Amylase, 71
Anabolic hormones, 35
Anabolic phase, 30, 52–54, 78
Anabolic steroid alternatives, 128–131
Anaerobic exercise. SeeWeight training.
Anderson, J.W., 50
Angle, Kurt, 143
Antioxidants, 34, 97–98, 115, 148
Arginine, 33, 36–38, 124–126, 141
Arginine alpha ketoglutamate. See
AAKG.
Arginine-derived nitric oxide. See
ADNO.
Aromatase, 129
Ascorbic acid. See Vitamin C.
Aspirin, 137–138, 144–145
Atkins, Robert, 6
Atkins Diet, 6, 66
ATP, 36, 122, 125–126
B cells, 65
Banaba, 143
Bars, 171
Basal metabolic rate. See BMR.
Baylor University, 122
BCAAs. See Amino acids, branchedchain.
Bedtime, 148
Beef, 41–42, 58
protein/nutritional value of, 42
Beef mass burger, 161
Bennett, Chris “Big Guns,” 4
Bile, 72
Biological value. See BV.
Biotin, 94–95
Bitter orange, 145
Blood assays, 137–138
Blood flow, 36
Blood sugar, 6. 15, 17, 22–26, 72, 147
Bloomsburg University, Department of
Exercise Science and Athletics, 121
BMR, 75–79, 83–84
207
Body fat, 3, 80
Body water weight. See BWW.
Body weight. See BW.
Bodybuilding, 1–2, 3–11, 12–27, 28–60,
61–67, 68–70, 71–82, 83–91,
92–118, 119–149, 150–173, 175,
176–188, 189–190, 191–194
Bohmer,D., 138
Boirie,Yves, 48, 57
Bone growth, 105–108, 117
Boron, 118
Braatan, J.T., 21
Brand-Miller, Jennie, 15
Breakfast, 9–11, 151–157
British Journal of Nutrition, 64
BV, 31–32, 43, 47–48
BW, 84–87
BWW, 70
Caffeine, 144–145
Calcium, 106–108, 143, 146
Calcium caseinate. See Casein.
Caloric requirements table, 8, 29,
86–90, 176–188
Calories, 2, 4–6, 9–11, 14–15, 22, 61,
75, 79, 80, 83–91, 150–173,
176–188, 189–190
converting into grams, 89
distribution, 88
Calver,A., 36
Carbohydrates, 2, 3–4, 6–8, 12–27, 71,
74–78, 92–118, 150–173
disaccharides, 15
low, 13–14
low-glycemic, 22, 54
monosaccharides, 15
polysaccharides, 15
recommended sources, 16
Cardio exercise, 3, 79–81, 86–87
Cardiovascular health, 79
Casein, 40, 48–49, 55, 57–58
product analysis, 49
Caseinate. See Casein.
Catabolic hormone, 34
Catabolic state, 31, 80
Cations, 68
CCK, 66, 73
Celebrex, 135
Cell volumization, 35
Chandalia, M., 21
Chemical score, 31
Chicken breast, 42
protein/nutritional value of, 42
Chicken parm pasta salad, 158
Chloride, 104–105
Cholecystokinin, 66
Cholesterol, 65
Chromium, 117–118, 143
Citrus aurantium. See Bitter orange.
Claridge,Travis, 30
Clinical Science, 36
Coagulants, 101
Cobalt, 118
Coenzyme nicotinamide adenine
dinucleotide. See NADH.
Collagen, 139
Copper, 115–116
Cortisol, 21, 25–27, 34
COX-1 enzyme, 135–136
COX-2 enzyme, 63, 135–138
COX-2 inhibitors, 135–138
CP, 36, 122
Creatine, 121–126
supplementation results, 121
Time Release Technology, 123–126
Time Released Arginine/Creatine,
124–126
transport, 123
Creatine monohydrate, 123
Creatine phosphate. See CP.
Creatine phosphokinase. See CPK.
Creatinine, 123
Curcumin, 137
Cyanocobalamin. See Vitamin B12.
Cyclooxygenases. See COX-2.
Dairy, 107
low-glycemic, 193
Delayed-onset muscle soreness. See
DOMS.
Dehydration, 70
Demoritus University,Greece, 135
208 Macrobolic Nutrition
Desserts, 172–173
DHA, 63
DHT, 129–130
Diabetic Medicine, 21
Diet goals, 8–9
Digestion, 39–40, 71–73
Digestive enzymes, 72
Dillingham, B.L., 51
Dinner, 164–170
Docosahexaenoic acid. See DHA.
DOMS, 134
Dullo,A.G., 146
DuPont Protein Technologies, 50
ECA, 144–145
EFAs, 61–62, 74
Egg protein powder, 49
Egg white omelet with macrobolic
granola, 152
Eggs, 43–44, 49
protein/niutritional value of, 43
whites, 43
Eicosanoids, 65
Eicosapentaenoic acid. See EPA.
Electrolytes, 68
Endocrine system, 134
Endocrinology and Metabolism, 76
Endurance conditioning, 80
Energy, 141
EPA, 63
Ephedrine/ephedra, 144–147
Ephedrine, caffeine and aspirin
combination. See ECA.
Esophagus, 71
Essential fatty acids. See EFAs.
Estrogen, 50, 129–130
European Journal of Clinical Nutrition, 76
Exercise expenditure, 86–87
Fat, 2, 5–8, 61–67, 71–72, 74–77,
92–118, 150–173, 194
facts on, 66–67
hydrogenated, 66
monounsaturated, 61, 67
polyunsaturated, 61
saturated, 61–62, 64–65, 66
trans, 62, 66
unsaturated, 61–62, 64, 66
Fat loss, 142–147
Fat storage, 20, 22
Fatty acids, 33
FDA, 32, 50, 145
Fiber, 21, 72
insoluble, 21
soluble, 21
Fish, 44–45
oil, 63, 65
protein/nutritional value of, 44
5-dihydrotestosterone. See DHT.
Fluoride, 117
Folic acid, 96
Food, 1–2
nutrient content, 41
thermic effects, 39–40, 75–77
Food and Agriculture Organization, 32
Food pyramids, 189–190
45/35/20 lean mass equation, 2, 4–8,
10–11, 18–20, 25, 27, 52, 54, 59,
71, 73, 83, 87–88, 141, 142, 147,
150, 175
Free radicals, 50, 148
Fruit salad, 172
Fruits, low-glycemic, 192
Functional Foods and Neutraceuticals, 49
GABA, 126
GAGs, 139
Gastrin, 73
Gatas,V., 49
Georgetown University, 146
GH. See Growth hormone.
GI. See Glycemic index.
Giampapa,Vincent, 131–134
Ginkgo, 147
Ginseng, 146–147
Glucagon, 17–18, 25–27, 54, 57, 73,
74, 78
Gluconeogenesis, 6, 13
Glucosamine, 138–140
Glucose, 12, 17, 22, 33, 72, 123
Glutamine, 13, 33–36, 38, 48, 126–127,
141
effervescent, 38, 127
Index 209
Glycemic index, 15, 17–20
insulin and, 17
table of foods, 19–20
Glycemix LGI, 141
Glycogen, 6–7, 12, 18, 37, 63, 80
replenishment, 12–13, 22
Glycosaminoglycans. See GAGs.
Goldman, Bob, 133
Grains, low-glycemic, 192
Green,A.L., 123
Green tea, 145–146
Grilled chicken-bean salad, 159
Growth hormone, 21, 25–27, 35–36,
54, 57, 74, 127
Guarana, 146
Guide to estimating calories, 2
Hawk, Dave, 14
HCL acid, 127
Heart rate, target, 81
Herbs, 145
HGH. See Growth hormone.
Histidine, 33
Hubbard, R., 62
Human growth hormone. See Growth
hormone.
Hydration, 68–70
Hypertension, 104
Hypoglycemia, 17–18, 22–24
Ibuprofen, 135–138
IGE, 66
IGF-1, 125, 132–133
Immune globulin E. See IGE.
Immune system, 34, 37, 65–66
Institute of Medicine, 126
Insulin, 17–18, 20, 22–27, 54, 57, 63,
72–73, 74, 117
anabolic actions of, 20, 22–23, 25
controlling, 22–23
hyperlipidemic actions of, 20,
22–23, 25
negative effects of, 23–25
resistance, 20, 22, 24–25, 63
Intestine, small, 72
Interstitial fluid, 69
Intracellular fluid, 69
Iodine, 114–115
Iron, 110–112
IRS. See Insulin, resistance.
Isoflavones, 50–51
Isoleucine, 33, 37
IsoOxygene, 136–138
James, M.J., 63
Jequier, E., 77
Joint pain and inflammation, 63, 134–140
Journal of Applied Physiology, 78
Journal of Biological Chemistry, 63
Journal of Medicine, 145
Journal of Strength and Conditioning
Research, 121, 135
Ketone bodies, 33
Ketosis, 6, 13
Kirit, Steve, 8
Klatz, Ron, 133
Kreider,R., 49, 122
Krieger, Diane R., 144
Lactic acid, 34, 69
L-arginine, 124–126
dose response curve for oral, 124
Lean-mass equation, 2, 3, 9–11, 52, 83
Lemon salmon with spinach, 167
Lemon sole with broccoli, 165–166
Leptin, 45
Leucine, 33, 37
L-glutamine, 127
Lifestyle, 85–87
Linoleic acid, 62
Lipid Complex, 142
Lipids, 142
Liver, 6, 37, 72
Low-carb diets. See Carbohydrates, low.
L-tyrosine, 147
Lunch, 158–163
Lysine, 33
Macrobolic caloric equation, 84–87
Macrobolic caloric requirements tables,
176–188
210 Macrobolic Nutrition
Macrobolic exchange lists, 191–194
Macrobolic food guide pyramids,
189–190, 191
Macrobolic granola, 155–157
Macrobolic granola mix with side of
eggs, 152–153
Macrobolic instant chocolate pudding,
173
Macrobolic morning mix, 153–154
Macrobolic Nutrition, 2, 3–11, 12–27,
28–60, 61–67, 68–70, 71–82,
83–91, 92–118, 119–149, 150–173,
175, 176–188, 189–190, 191–194
enhancing the effect, 119–149
hormonal effects on body
composition, 27
meals, 150–174
Macrobolic pancakes, 154–155
Macrobolic sushi menu, 168–170
Macrobolic vs high-glycemic meals, 23
Macrominerals, 103–109
Macrophages, 65
Magnesium, 108–109, 143
Manganese, 116–117
Maximum Human Performance, Inc.
See MHP.
Meal planning, 191–194
Meal timing, 52, 59, 88
Meal-replacement powders. See MRPs.
Meals, 71–82, 150–174
Meat, 193
Meat substitutes, 193
Medicina dello Sport, 38
Mercola, Joseph, 24
Metabolic goal variable. See MGV.
Metabolism, 79
Methionine, 33
Mexican omelet with macrobolic
granola, 151
MGV, 84–87
MHP, 58, 120, 123–124, 127–129, 131,
134, 136, 141, 145–146, 148–149
Microminerals, 109–118
Micronutrients, 92–118
Minerals, 101–118
Mixed-meat teriyaki, 164–165
Molybdenum, 118
Montclair State University, 150
Morris, Mike, 5
MRPs, 140–142
Muscle growth, 20, 22, 30–38, 62,
79–80
Muscle loss, 6
Muscle mass, 71–82
NADH, 125–126
Naproxen, 137
Net protein utilization. See NPU.
New England Journal of Medicine, 21,
50, 132
Nextrutine, 137
Niacin. See Vitamin B3.
Nickel, 118
Nighttime lean muscle-building
requirements, 147–148
Nitric oxide. See NO.
Nitro-loading, 124
Nitrogen, 30–31, 55, 57
positive balance, 32–33, 39–40,
52–53, 57
NO, 124
No-carb diets, 6
Nolvaldex, 50
Nonsteroidal anti-inflammatory
drugs. See NSAIDs.
NPU, 31
NSAIDs, 135–140
Nutrition Research, 62
Ohio State University, 50
Omega-3 fatty acids, 49, 62–63, 65, 67
Omega-6 fatty acids, 62, 67
1-Testosterone, 128
Pancreas, 25, 72
Pantothenic acid, 95
PDCAAS, 31–32, 43, 47, 50
Pepsin, 39
Peptides, 39
PER, 31–32
Performance enhancement, 4, 69
Peristalsis, 71
Index 211
PGE2, 137
PGs, 139
Phenylalanine, 33
Philippi, Mark, 9
Physique, critiquing, 90–91
Phosphate, 69
Phosphorus, 108
Piers, L.S., 64
Pituitary gland, 134
Pork tenderloin, 45
protein/nutritional value of, 45
Potassium, 68–69, 105
Preuss, H.G., 145
Probolic protein blend, 51, 54, 57–58,
60, 141, 148
Probolic SR, 148
Proceedings of the National Academy of
Sciences, 48
Progress as motivation, 175
Prostaglandin, 137
Protein digestibility corrected amino
acid score. See PDCAAs.
Protein efficiency ratio. See PER.
Protein, 2, 4, 6–8, 12–14, 28–60, 71–72,
75–77, 92–118, 150–173
absorption rates of, 54–56
complex, 39
impact on training, 59–60
probolic vs leading proteins, 55
release rates of sources, 54–57
sources, 33, 38–60, 61
sources grading, 31–32
supplements, 40, 46–52, 57–59
Proteoglycans. See PGs.
Pyridoxine. See Vitamin B6.
Rassmussen, B.B., 78
Rawson, E.S., 121
Receptor cells, 130
References, 195–206
RELEVE, 139–140
Resistance training. SeeWeight training.
Resveratrol, 137
Riboflavin. See Vitamin B2.
Rofecoxib, 138
Rossi,A., 50
Royal London School of Medicine, 137
Rudman, Daniel, 132–133
Rychlak, Gene, 24
Salon, 44
Schwartz, J.M., 75–76
Scrambled eggs with oatmeal and
strawberries, 157
Sears, Barry, 6
Second messengers, 130–131
Secretin, 73
Secretagogue-One, 134
Selenium, 115
Sex-hormone-binding globulin. See
SHBG.
Shakes, 171
SHBG, 129–130
Signal transduction, 130–131
Silicon, 118
Skeletal muscle, 37
Sodium, 68, 103–104
Solae Company, 49–50
Somostatin, 36, 54, 57
Soy, 40, 49–52, 55, 58
Soy protein powder, 49–54
Steak pita pocket, 162
Steroid hormones, 65
Stomach, 71–72
Strength and Conditioning Journal, 12
Strydom, Gary, 13
Sulfur, 109
Supplement sources, 46–54
Supplements, 194
Supplements vs whole foods, 38–39
Supro powder, 49–50
Syndrome X. See Insulin, resistance.
Sydney University Human Nutrition
Unit, 15
T cells, 65
TakeOFF, 146–147
T-BOMB, 128–129
T-BOMB II, 129–130
TEF, 74–77, 142–144
Testimonials, 4–5, 8–9, 13–14, 24, 30,
143
212 Macrobolic Nutrition
Testosterone, 51, 65, 127–131
optimizers, 128–131
T-BOMB, 128–129
T-BOMB II, 129–131
Thermic effects of food. See TEF.
Thermogenic fat-loss aids, 142–147
Thiamine. See Vitamin B1.
Threonine, 33
Time Release Technology. SeeTRT.
Time Released Arginine/Creatine.
SeeTRAC.
Tocopherols, 100
Tokmakidis, S.P., 135
Tomoxifin citrate, 50
TRAC, 124–126
sustained release profile, 125
Transactions of the Association of
American Physicians, 144
TRT, 123–126
Tryptophan, 33
Tuna, 44
Tuna salad sandwich, 160
University of Guelph, 51
Up Your MASS bar, 171
Up Your MASS nutrition products,
119, 140–143, 148
Up Your MASS shake, 171
U.S. Food and Drug Administration.
See FDA.
U.S. Olympic Committee, 6
Valine, 33, 37
Vanadium, 118
Vegetables, low-glycemic, 191–192
Vegetables, green leafy, 63
Vioxx, 135
Vitamin A, 61, 98–99
Vitamin B complex, 92–97
anabolic, 95–96
Vitamin B1, 93
Vitamin B2, 93–94
Vitamin B3, 94
Vitamin B6, 95–96
Vitamin B12, 96–97
Vitamin C, 97–98, 148
Vitamin D, 61, 65, 99–100
Vitamin E, 61, 100–101
Vitamin K, 61, 101
Vitamins, 92–101
fat-soluble, 98–101
water-soluble, 92–98
Volek, J.S., 121
Warn,Roger, 150
Water, 68–70
dosages, 70
from food, 70
impact on performance, 69
Weight gain, 5
Weight loss MRPs, 140–141
Weight training, 2, 3–11, 12–27, 28–60,
61–67, 68–70, 71–82, 83–91,
92–118, 119–149, 150–173, 175,
176–188, 189–190, 191–194
Welbourne,Thomas, 35
Whey, 40, 46–48, 55, 57–58
grades, 46–47
product analysis, 47
Whey protein concentrate, 46–48
Whey protein isolate, 46–48
WHMA,137
WHO, 32
Whole blood assays, 137–138
Whole foods vs supplements, 38–39
World Health Organization. See
WHO.
Wound healing, 37
WPC. SeeWhey protein concentrate.
WPI. SeeWhey protein isolate.
Zinc, 113–114
Zone diet, 6–7
Index 213
Gerard Dente has over fifteen years of experience
in bodybuilding and nutrition. He is a former topranked
national bodybuilder who has now dedicated
his life to sports enhancement through nutrition and
supplementation. He is the founder and president of
one of the leading sports nutrition companies, Maximum
Human Performance. He also serves as a nutritional
consultant to many professional athletes and
bodybuilders.
Kevin Hopkins attended Rutgers University College
of Pharmacy and took a position with one of the
nation’s largest compounding pharmacies. Shortly thereafter,
he started a business that integrated the use of
nutritional supplements with prescription medications
and nutrition. He also works with MHP’s research and
development team in designing cutting-edge supplements.
He owns Gibson’s Gym in Washington, New
Jersey, and is continuing to compete recreationally as a
bodybuilder in the NPC. MACROBOLIC NUTRITION PRIMING YOUR BODY TO BUILD MUSCLE & BURN FAT.