bodybuilding diet book pdf

♪♪♪ when it comes to nutrition,i rely heavily on the research that's been publishedin journals and done by scientists allover the world. but just because something'sbeen discovered in the lab does not mean that it'snecessarily gonna carry over into the real world. so i test it on myselfand thousands of people who follow my advice.

so with all that data, i'm ableto sort of bring it all together into the best nutritionadvice that's out there. with the nutrition programfor "shortcut to shred," it's all based onmacronutrients. getting the protein tocomplement the recovery from the training helps you to buildmore strength and muscle. that's gonna keep youalso burning more body fat. in the "shortcut to shred"program, the macronutrients are ranked protein first,fat is actually second,

and then carbs comein third place. protein is the most criticalmacronutrient on the "shortcut to shred" programfor the simple fact that muscle is made out of protein. so to build more muscle,you need more protein. protein is alsocritical for energy. amino acids, that proteinis broken down into, are actually used by themuscles as an energy source. plus, research shows that higherprotein diets that are lower in

carbohydrate actually work verywell for fat loss, especially when we're trying tomaintain or build lean muscle. there's a simple fact that it'svery difficult for the body to take protein and thenconvert it into body fat. it's not impossible, but outof the three macronutrients, your body has to work muchharder to take protein and convert that into body fat. it's gonna either go to buildmuscle or be used as energy, especially when you'reeating fewer calories.

so focusing on protein is a homerun as far as dropping body fat and buildingmuscle and strength. the protein sources that youwant to focus on during the "shortcut to shred" programare your lean cuts of meat, like top sirloin, flank steak. those are verylean sources of beef. you can even get groundbeef that's 97% lean. anything 95% andabove lean is great. obviously chicken breasts,but even chicken thighs.

people think, "oh, thedark meat, that's so fatty." it does have a bit more fatthan a chicken breast, the white meat, but it's notgonna ruin your program. it's a smallamount of extra fat. same thing withturkey or any poultry. fish is always a great source,and we have both lean fish, like halibut, sole, and then wehave fatty fish like salmon. obviously eggs, eggs are a veryhigh-quality protein source, and then we also have dairy.

dairy is a very criticalprotein source on the "shortcut to shred" programand any of my diets, because of the simple factthat dairy has been shown to be critical forbuilding muscle, and it's because it'scomposed of the two main proteins, whey and casein, whichcomplement each other nicely for promoting muscle growth. so how much protein do youneed to consume while you're following "shortcut to shred"?

research shows that anyone whois training intensely need at least 1 gram of protein perpound of body weight, at least. there is research showing thatgoing as high as 1 and a half grams of protein per pound ofbody weight was very effective for promoting muscle growthand strength gains, and that's basically what you're gonna beeating when you're following the "shortcut toshred" program. now, that's not justwhat's been shown the work in the research studies.

that's actually what i foundwith thousands and thousands and thousands of people eatingthese higher protein diets while following my programs. getting in 1 and a half grams ofprotein per pound of body weight is critical, not only forgrowing muscle, building strength, but also helping toshed body fat while you're on the "shortcut to shred" program. fats are ranked asthe second-most critical macronutrient in the"shortcut to shred" program

for several reasons. now, a lot of people are kindof surprised at the fact that you're eating so much fat,but fat is not the enemy. just because you'reeating fat doesn't mean you're gonna get fat. and the fats that we're gonnabe focusing on are the very critical omega-3 fats. when he has actually havebeen shown to enhance fat lose. the omega-3 fats actually workin the body to turn on genes

that increase fat burning,and they turn off genes that decrease fat storage, and theyalso produce very beneficial prostaglandins that helpto decrease inflammation, which provides most ofthe health benefits. plus, omega-3 fats have nowbeen found to actually aid muscle recovery andmuscle growth. absolutely critical. saturated fats are actuallynot a fat you need to avoid, especially for males.

saturated fats have been foundto enhance testosterone levels, and this is gonna be criticalwhen you're training as hard as you're gonna be trainingin "shortcut to shred." you want to maintainthose testosterone levels. that's gonna help you buildmuscle and strength, train harder, andactually lose more fat. so even saturatedfat is not the enemy. mono-unsaturated fats areanother healthy fat, and with the saturated fats, they'vebeen found to promote higher

testosterone levels. the omega-3 fats andmono-unsaturated fats have been shown to be preferentially usedas an energy source, especially during exercise, but alsowhen you're just sitting around. you're mainly burning fatas your main fuel source. the only bad fat is transfats, so those are the ones you want to avoid. these have been altered inthe lab so it provides better shelf life.

this sort of tweaks the moleculeof the fat and the body really doesn'trecognize what it is. it doesn't really know whatto do and how to process it, so it gets into yourcells and causes havoc. that's why it's been foundto increase the risk of heart disease and certain cancers. so there's one fat youwant to avoid is trans fats. the problem with fatsare the fact that they are calorically dense.

when you look at protein andcarbohydrates, a gram of protein or a gram of carbsprovides about 4 calories. now, when you look at a gram offat, it's more than double that. it's around 8 to 9, dependingon the fat, and even up to 10 calories per gram of fat. so people think, "oh, well,that's gonna push me over my calorie limit," and it can. you do need to be cautious ofhow much fat you're taking in, but as long as you're hittingthat .5 grams that i have in the

diet, your calories will stayin check and you'll be in that fat-burning zone. calories are an importantfactor, especially when trying to lose body fat, butcalories really aren't the only factor here. macronutrients are actually morecritical, and as long as you have your macronutrientsbroken down properly, then the calories willfall into place. good fat sources to focuson while following

the "shortcut to shred"program are nuts, which can provide the mono-unsaturatedfats, olive oil. peanut butter is a great one. when you're dieting, nothing'sbetter than peanut butter, another great source ofmono-unsaturated fats. when we talk about theessential omega-3 fats, you're gonna be focusingon fatty fish. that's one of the best sources. salmon is a great source,also some fattier cuts of tuna.

if you're gonna get canned tuna,actually get the white albacore instead of the chunk light. it has more of the omega-3 fats. even sardines are a greatsource of omega-3 fats. and then egg yolksare a great source. i actually recommend gettingin at least three egg yolks per day, and that's based onrelationship showing that when subjects followed a weighttraining program, those who were getting three yolks actuallygained almost twice as much

muscle mass and strength asthose not eating the yolks, and they believe that'sdue to the fat, as well as thecholesterol content. cholesterol isactually important. you do need some cholesterol tomaintain the integrity of the membranes of cells,such as muscle cells. so make sure you eat enough faton this diet, especially as your carbs dropthroughout the phases. carbs provide verylittle benefit other

than an energy source. few people realize that outof the three macronutrients, carbohydrates are theonly ones that are not essential by the body. protein, they're ouressential amino acids. those are amino acids yourbody can't build that has to get them in your diet. fats, there's essential fats,your omega-3 fats, omega-6 fats. these are essential.

that means your bodycannot produce them and has to get itfrom your diet. there's no essentialcarbohydrate, none. you know why? because the body can produceenough carbohydrates, mainly in the liver, from the proteinand the fat that you consume. doesn't mean that carbohydratesare a demon or anything, but when you're trying to lose bodyfat while building muscle and strength, you want to make surethat you're getting adequate

amounts of protein and fat. the two main type ofcarbohydrates are your high-glycemic, or fast-digestingcarbohydrates, and then your low-glycemic, orslow-digesting carbohydrates. and the reason that they'recalled high-glycemic or low-glycemic is the way thatthe body responds to them when you consume them. high-glycemic carbs, like isaid, sugars, white potatoes, when you eat them, your bodyprocesses them very rapidly, so

they basically get broken downin the body and then absorbed by your intestines and get rightinto your bloodstream, and that raises your blood sugar levels,your blood glucose levels. they shoot up and then thatspikes insulin, so those are your high-glycemic carbs. that's not a great thing. it is at certain times,like after workouts, which we'll talk about later. then you have your low-glycemic,or slower-digesting

carbohydrates, and those arelow-glycemic because when you eat them, they don't getrapidly digested and absorbed. they take longer. it's a slower process, and thatway your blood glucose levels or blood sugar levelsstay steadier, and so do your insulins. so good examples of low-glycemicor slow-digesting carbs are most fruits, whole grains, and we'retalking about oatmeal here, whole wheat bread,whole wheat pastas.

other good examplesare sweet potatoes. when it comes to potatoes, thesweet potatoes tend to be on the more slower side or lowerglycemic side, whereas your white potatoes areactually on the higher glycemic side of the coin. during the workout, you'remainly burning carbohydrates as your main fuel source, and thiscomes from mainly the muscles. you store your carbohydratesin your muscles in the form of glycogen.

as the workout proceeds, thosemuscles that you're using burn up more and more of thatglycogen, which is your stored form of carbohydrate. after you work out, you want toreplenish that glycogen so that you have energy for the nextworkout, and research shows that the best way to make sureyou are restoring this muscle glycogen levels andto get high-glycemic or fast- digesting carbs. so that's why i recommendgetting things like gummy bears

or wonka pixy stix. now, when we talk about sugars,you have the main type of sugars, like table sugar, whichis sucrose or the disaccharide. it's two differentsugar molecules. glucose and fructose. out of those two, fructose isactually a slower-digesting carbohydrate because ithas to go to the liver, and then the liver has toconvert it into glucose. that's what your blood sugar is.

that's what your body'sgonna use to store as glycogen. so the reason i recommend gummybears and pixy stix are they pretty much haveeither no fructose or very little fructose. they're mainly asource of pure glucose. it's almost like injectingglucose into your bloodstream. you digest them. they literally get absorbed bythe intestines, go right into your bloodstream, and then getdelivered right to your muscle,

and that helps you toreplenish that muscle glycogen immediately, and that's what'sbeen shown to enhance glycogen levels, which is gonnagive you more energy for that next workout. plus, they spike insulin. remember what i said aboutinsulin is that insulin is an anabolic hormone. it gets to the muscle and ittriggers a process of protein synthesis, and that's justthe chemical steps that lead to

building muscle protein, whichleads to building muscle growth. plus, insulin is gonna help allthat glucose from those carbs and drive themright into the muscle. you're also gonna begetting a protein shake right after your workout. you want to make sure thoseamino acids get into the muscle. insulin also helps drive thoseamino acids into the muscle, and this is all gonna help withbetter repair, better recovery, and better muscle growth.

on the "shortcut to shred"program, the diet goes through three different phases. you'll be changing yourcarbohydrate intake based on the phase of the diet. phase 1 lasts a week long. you'll be eating about 1.5grams of carbohydrates per pound of body weight. phase 2 lasts 2 weeks. you'll be dropping carbs down to1 gram per pound of body weight.

and the final phase, phase 3,which will be the final 3 weeks of the program, you'llbe dropping carbs down to just 0.5 grams of carbsper pound of body weight, or about half ofyour body weight. through all three phases, yourprotein and fat stays the same, but your carbohydratesdrop each phase, which also drops your calories. in phases 1 and 2, yourcaloric intake, and even your carbohydrate intake and proteinintake to some degree, are gonna

be different on those trainingdays versus that one--you only get one rest day, because onworkout days, you also have that pre- and post-workout meals thatyou're adding to the diet, and that's gonna give you theextra carbs, primarily in those fast-digestingcarbs that you want. post-workout, it's also gonnagive you a little bit of extra protein on those days. now, in phase 3, on the otherhand, on your rest day, you're actually gonna begetting even more calories

than on your workout days. and a lot of people think,"well, that doesn't make very much sense," and it does,because when you're dropping your carbohydrates in thatthird phase all the way down to just .5 grams of carbsper pound of body weight, that's very littlecarbohydrate. now, what can happen when you'reeating so few carbohydrates and calories is that leptin levelscan drop when you're getting in so little carbohydratesand calories.

now, leptin is a criticalhormone for maintaining your metabolic rate. so if leptin levels drop toolow, your metabolic rate can come down. what we found is that by givingyour body this high-carb day, it can sort of resetyour leptin levels, and that keeps yourmetabolism burning. it also makes it a lot easierto get through the diet when you've got that day,and that just helps with

your sanity on this program. so remember, food is just onepart of the "shortcut to shred" nutrition plan. supplements also play a criticalrole, so be sure to check out

bodybuilding diet book pdf,the supplementation video aswell as the training overview video, and the workout examples. and for a full breakdown of thenutrition program, be sure to check out the page below.