Everything I learned about nutrition I gleaned from Dr. Bob Schwartz (1993-95), and from a group
of bodybuilders in Seattle (2003-2004). The turning point was April, 2002. That year, I moved to
Seattle (from Houston) and began to take a closer look at bodybuilding and nutrition. Dr. Bob
taught me to eat only when I was hungry and the old timers, reinforced proper nutritional choices
whenever I stepped up to the table.
After moving to Seattle, I joined Gold’s Gym and had the good fortune to meet several older
bodybuilders (about 40-60 years of age) who had simple, old fashioned common sense when it
came to nutrition. One of the old guys called it power eating - eating right six out of seven days a
week - from the whole panoply of nature: fresh, lean meat, green veggies, fresh fruit, red wine and
purified water. These guys were old school, no bullshit, no sugar coating, no silliness. It was all
straight talk about fitness; simple, concise, real suggestions, ideas and advice on weight lifting / body-
building, nutrition and diet. And I must admit something here: thank heavens these guys were body-
builders and not personal trainers or registered dietitians.
- ITEM: Bodybuilders are the real experts on nutrition. If you want to find out how to put on
solid, real muscle, find the most cut, defined guy in the gym and ask him how he eats, what he
eats and when he eats.
Since that time (April 2003, 157 pounds), I have never looked back. Prior to a bruised rotator cuff
in Seattle (September 2003), I put on 15 pounds of muscle and was at my highest weight ever: 177
lbs and ripped. I've checked out nutritionally twice ... but since working through ANOTHER
bruised rotator cuff (same arm) I have never looked back.
- ITEM: You must eat clean, each and every day to put on real, dense, thick muscle and burn
bodyfat, period.
It goes without saying. If you continue to eat the way you do you will remain at your current weight,
gain more weight (fat) while losing precious muscle.
- ITEM: Believe it or not, if you eat shit (and most people do), you are actually starving your
body to death. The morbidly obese are in the fire swept danger zone: not only are they
starving their body to death but they are killing (smothering) their internal organs: the liver
cannot function; the heart is overburdened; the lungs are plagued; the bloodstream is
contaminated. To live and survive, you must change the way you eat. Period. If you refuse
to change the way your eating then you will suffer the consequences of your actions.
Ok, heres some ideas for power eating ...
- 1. STOP EATING CARBS after 5 p.m. Carbohydrates (potatoes, sweet potatoes,
grains, breads, pasta, cereals, veggies) must be eaten at lunchtime or for an early dinner,
definitely not after 5pm! Eat your carbs early and don’t eat them past the standard dinner
times (5 – 7 p.m.) Carbs are designed to give you energy. If you eat them past 5 p.m. and
you don’t work out they turn into fat (plain and simple).
- 2. STOP EATING AFTER 7 pm.! Cut down to three (3) nutritious simple meals a day with
three (3) snacks and eat your last meal at 5 or 6pm. If your overweight, obese or
morbidly obese you must cut down on the number of meals you eat. Simple eat three
(3) squares a day with a snack and stop eating at 6pm. Go to bed hungry! [Your stomach
will decrease in size and your waist will shrink].
- 3. EXERCISE. Proper nutrition must also coincide with proper exercise. Walk for 20-
minutes a day if your obese or morbidly obese and if your just overweight – do sprints! You’
ll loose 2-5 pounds per week. 20-minutes of exercise is excellent for the cardio vascular
system.
- 4. EAT WHOLE EGGS! Why would you eat just egg whites (why would anyone eat just
egg whites?) The WHOLE EGG is the most dense, nutritional, protein source on earth
consisting of 10 solid grams of protein and must be eaten whole (preferably “fertile” or raw).
Eat 2-4 raw (or lightly fried or poached) eggs per day with half and half for your protein
intake. Eggs supply folate, potassium and superior protein to the body which you need for
muscle building. Forget egg whites, Egg Beaters and all the other yuppie, vegan nonsense!
Start eating whole eggs, preferably raw! You dont have to eat them raw, you can poach
them, steam them, fry them in cooking oil - just eat them.
- 5. DRINK PLENTY OF H20. Drink a minimum of two (2) liters of water or a maximum of
one (1) gallon of fresh, distilled or bottled water per day. Water will speed weight loss,
convince the body its full (when its not) and is a poor-man's-body-cleansing solution. Water
is superb. Make sure its bottled or purified. Tap water is ok - but there is too much sodium
in it. If you can spring for bottled water (many cant) do so.
- 6. RAW VEGETABLES. I am not a vegetarian or a vegan (granted, I lived in Seattle for
three years and ate vegetarian for about three months) but the vegan freaks and crazy
vegetarians are right about green, raw veggies, to wit: raw, organic vegetables provide us
with all of the best, wonderful, dense, true, pure minerals that our bodies need for
growth … and provide us with the proper supplementation to lose weight. Raw, organic,
green, leafy vegetables can speed weight loss with incredible results. Remember Jared of
Subway fame? Subway sandwiches are nearly 55% raw veggies. No wonder he lost so
much weight [ the problem with Subway though, are the HUGE amount of carbs in the
breaded sandwiches]. My suggestion is that you should eat four (4) large salads per week of
raw, organic, leafy green vegetables … and that means SPINACH, not lettuce. Lettuce has
absolutely no nutritional value whatsoever (except to clean your colon and intestines).
Spinach contains all the nutritious minerals we need for muscle building and fat loss. Become
a weekly vegan and make a trip out to Souper Salads, Field of Greens or Barnaby's (if you
live in Houston, Texas) to fill up on rabbit food.
Here are some food ideas:
BREAKFAST (4:30 a.m. – 7:00 a.m.)
- Coffee! (Coffee is a diuretic and excellent for losing weight!)
- Kashi GO LEAN Crunch or Uncle Sam Cereal (served with almonds)
- Dannon Light n’ Fit Yogurt
- Yogurt with pecans and nuts (mixed).
- Yogurt with walnuts
- Yogurt with half and half and banana
- Yogurt with whole wheat bagel.
- 3 whole eggs lightly fried in Pam.
- 3 whole eggs RAW in a glass with ½ cup half and half
- 5 eggs lightly scrambled with whole wheat toast and REAL butter.
- Protein shake with banana
- Whole wheat Bagel with REAL cream cheese.
- Whole wheat Bagel with REAL butter
- Bowl of Product 19, banana, cup of yogurt and blueberries
- Bowl of Total cereal, blueberries and cup of yogurt
- Whole flour tortilla with 2 eggs lightly scrambled with ONE slice of bacon
- Whole flour tortilla with 1 egg light scrambled with tomato / jalopeno or salsa
- 2% milk
- Soy milk
- Rice Milk
LUNCH (10:30 a.m. – 1:00 p.m.)
- Chicken breast
- Sirloin
- Salmon
- Dr Praeger’s Spinach Pancakes
- Natural Wild Berry Smoothie
- Turkey Chili Salad
- Jalapeno Cheese
- Veggie Burgers (Praeger’s)
- Lean pork tenderloin
- Turkey veggie salad
- English muffin
- Whole wheat bagel with REAL cream cheese
- Roast Beef sandwich
- Jarlsberg Lite cheese (or whole, REAL cheese – Dutch goat cheese is best)
- Clementines, oranges, apples, strawberries, blueberries, etc.
- Hummus with whole wheat bread
- White Fish (cod)
- Any number (or size) of vegetables
- Potatoe or Sweet Potatoe
- White or brown rice
- Any type of fowl
- Any type of seafood
- Whole flour or corn tortilla with any type of fowl (grilled)
DINNER (5:00 p.m. – 6:30 p.m.)
- Same as lunch
- Amy’s Organic Chunky Tomato Bisque soup
- Baked potatoe (if eaten before 5 p.m.)
- Baked sweet potatoe
- Cucumber salad
- Go to Souper Salads and pig out on the organic, leafy green vegetables!
- Strawberry-banana protein shake with skim milk, with three (3) RAW eggs
- Cottage Cheese
SNACKS (between breakfast and lunch and lunch and dinner)
- Protein shake w/ banana
- Protein shake w/mixed fruit
- RAW vegetables (any number or size)
- Peanuts
- Almonds
- Cashews
- Seeds
- Mini pretzels
- Yogurt
- Yogurt with frozen blueberries
- Small carrots
- Chocolate soy milk
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