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FOOD

Important comment concerning what you should eat.
A fat diet seems to cause a decrease in the immune system and shortens life in lab animals. A rule of thumb is to have (good carbs) 2/3-3/4 plate of fruit, orange, red and green vegetables with the balance being cold water fish. You should drink water and herbal tea. This type of diet is best for most people to be lean and healthy. Powerlifters and competition bodybuilders may eat and supplement considerably more in the protein department though that is not always the best diet for your health. Your body is actually like a big "engine" -- and the truth is your body needs fuel made up of all 3 types of calories (protein, carbs, and fat) to some degree or another. You need to drink eight glasses of water spread out over the day. Water is in the primary ingredient in most drinks so this should not be a problem.

Food in cans and boxes usually are packed in preservatives and sugar which soaks into the food for example a can of beans. Try to only buy food on the perimeter of the store where it is fresh in sacks etc or go to a health food grocery. Some try to grow their own to avoid all the pesticides and other bad things that are on food as you don't know where it comes from anymore. Some foods are from China, Mexico and other places that don't have quality controls. It seems our own government is looking the other way instead of looking after it's eating buying citizens.

When you look at our diets, food, supplements and routines our goal is not to be extemely lean or very thin (actually weak) as many think of as being in shape. We are after health, power and strength (big lift), speed, flexability and SIZE without being fat.

Lose or Gain Weight
If you want to LOSE weight cut your bad carbs, quit eating bread, cut calories, use only the highest quality Vitol Egg White Protein. Some may want to substitute the shake with vitamin pills for lunch. Count calories as you must burn more than you take in. Do not eat after 6:30 PM which lets the body feed on itself for energy until approximately 10:00 AM. Don't eat before 10:00 AM. Increase cardio and use higher rep sets with little or no rest between sets. Most people would be better served to lift in this manner anyway.

If you want to GAIN weight increase your calories through egg protein and good carbs. Drink a protein shake at bedtime. As soon as you wake up drink a glass of water, eat breakfast and include another protein shake. If you take glutamine, take it with your breakfast shake. Take creatine before your workout with protein shake. Use as heavy weight as possible with reps in the 5 and 8 range. If you are a hard gainer you may want to use Vitol 5000 Weight Gain Protein when you first start lifting and keep the rep sets in the four to six range and as heavy as possible.

What you should eat.

Breakfast
Drink a protein-shake made with VITOL egg-white protein, bananas or other fruit mixed in an eight ounce cup of ice each morning with orange juice, sweet potato, two eggs and OATMEAL.

Lunch
Take vitamin E, C, B,D/CAL and a multiple vitamin and one Natural Sterol Complex. Eat two large pieces of fish (cod-tuna etc) or three chick breast (38g ea) along with dark beans, green vegetables and peaches or other fruit. Take another egg white shake if you do not eat fish or chicken for lunch

Dinner
Eat fish or chicken for dinner with two green vegetables for dinner. Eat bananas, nuts, raisins and oranges for snacks.

Good Carbs
Good carbs come from vegetables. Eat all of the vegetables you can hold. Good carbs are rice, sweet potatoes, yams, brown rice, oatmeal, asparagus, spinach, DARK BEANS, fibrous vegetables, when taken early helps to avoid fat storage.

Vegetables
Sweet Potatoes are fast acting carbs used to fill out depleted muscles. Eat dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat orange vegetables like carrots and sweet potatoes. Eat dry beans and peas like pinto beans, kidney beans, RICE and lentils.

Fruits
Focus on fruits such as strawberries, eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Drink juices that are not surgerified.

Milk
Soy milk is preferred over other milk because the fat is unsaturated fat. Go low-fat or fat-free when you choose milk, yogurt, and other milk products. Take a calcium pill or vitamin with calcium.

Meat, Beans, Nuts and Seeds
Liver, fish and chicken are preferred foods. We buy sacks of non-breaded cod fish, salmon, tuna (eat cold water fish) at Sam's Club. Go lean with protein. Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary your protein, you need to select more fish, beans, peas, nuts and seeds.

Do not eat or drink.

Don't Foods
Do not drink beer, coffey, energy drinks or SODA POP. If you must drink pop or don't use sugar and make sure it is diet caffeine free. Do not eat candy, ice cream, cake, pie and no or very little bread or pasta. Coffee, soft-drinks and some over-counter drugs contain caffeine. Taking more than 300 mg a day can cause an irregular heart beat/arrhythmia. Coffee has 60 to 150 mg per cup.

Calories/Stress
Cut fat calories. Calorically restrictive diets will cause lean muscle loss, making you fatter on the inside. There is an entire industry built around low or fat free foods. The danger is.that low calorie usually means empty calorie-foods that fill you up but offer no nutritional benefit. Get your calories from good carbs not bad carbs. A diet of 65% good carbs and 25% protein is best for individuals who just want to be in shape and do not want to hit the big build or the big BENCH. Carbs are fuel. Protein provides raw material for building muscle. An increase your cardio work may also help. No carb diets tend to make people weak and depressed. We like to supplement our diet with VITOL Egg Protein, the best product in the supplement business.

Pre-Workout
Drink a protein shake 45 minutes before working out. Pre-workout shakes should be egg-white and repeat post-work-out. Take BCCA 4g after workout. Use supplements and go to bed early each night.

REMEMBER
Capsules are better than tablets & powder is better than capsules. Take vitamins and minerals after meals, not before meals.

Four Myths About Food.
Good email received from Matt Fury.

Protein Information.

Carbohydrates
One of three basic calorie providing foodstuffs protein and fat are the others. Carbon, hydrogen and oxygen. Digestive tract breaks carbs down to a simple sugar, glucose which enters the bloodstream as the bodies main source of energy, Four calories per gram of carbohydrates. A diet of 65% good carbs, 25-30% protein and 5-10% fats is best for most individuals.
Carb Information

Glycemic Information
Studies show that consuming a low glycemic diet can aid in weight loss. Also, high insulin levels are associated with increased risk of heart disease. We do not buy protein that has insulin added.

Great Food Chart and Link Page.

Critical Bench Sample Meals.

Quote from Lee Haney
"When your goal is to put on muscle mass you must increase your calorie intake as you increase the activity level being given to the muscle. In other words, you can't train like a horse and eat like a bird. Supply and demand is the key to adding muscle size".

Jack LaLanne was asked, do you use supplements?
Jack LaLanne:"Are you kidding? About 40 or 50 a day. Everything from A to Z. Ninety percent of them are natural, as much as I can take. I take enzymes, I take herbs, the whole bit! A little skim milk once in a while is not going to hurt you. It isn't what you do once in a while that's a problem; it's what you do all the time. Look at the average American diet, ice cream, butter, cheese, whole milk, all this fat. People don't realize how much of this stuff you get by the end of the day. High blood pressure is from all this high-fat eating. Do you know how many calories are in butter and cheese and ice cream? Would you get your dog up in the morning for a cup of coffee and a donut? Probably millions of Americans got up this morning with a cup of coffee, a cigarette and a donut. No wonder they are sick and fouled up."

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.