Maximum Muscle...Minimum Fat...Fastest Time
by Richard Hargreaves (First published in Australian Ironman bodybuilding magazine 1998)
TRIPLE - X EATING FOR MAXIMUM RESULTS
MAXIMUM FAT LOSS
Eating would have to be one of the most controversial topics around.
Which diet is best for fat loss - a calorie restricted diet or a fat restricted diet or a carbohydrate restricted diet or all three?
Or something else such as the so called ‘high fat’ diet? Or a high fibre diet? Or high protein diet? Or no diet at all? Or diet supplements?
There are lots of ‘experts’ around who defend one system of fat loss as being the best and ignoring or canning the other methods.
Who is right? Does anyone really know?
I think we do know and that is a combination of several of the above.
These are:
A) CALORIE RESTRICTION
B) CARBOHYDRATE RESTRICTION
C) FAT RESTRICTION
D) FIBRE INCREASE
E) PLENTY OF PROTEIN
F) DIET SUPPLEMENTS
As far as the no diet ‘method’ is concerned, I think it sounds good in theory but in practice doesn’t work. Initially, anyway. It can be good once the fat is gone, however.
This is because for most people the incredible behavioral change they would have to make is beyond them.
To take total control or enough control to make a difference is quite a feat. It requires mental skills beyond that of most people. These skills are easily taught but the person has to really want to change.
It reminds me of the joke:
QUESTION: “How many psychiatrists does it take to change a light globe?”
ANSWER: “Only one, but it's very expensive and the light globe has got to want to change”
Many a true word is spoken in jest.
But the truth is that if you want permanent results you are going to have to do something different from now. If you keep doing the things that you’ve always done, you will keep getting the results you have always got.
To make this change requires determination and is quite often done out of sheer frustration of the way you presently are.
However, a diet can be a psychological tool to help you achieve your goal.
Fast fat loss gives lots of positive feed-back and hence motivation continuing to do what you’re doing. If you don’t ‘feel’ like your losing fat, this can be very de-motivating. When this happens you are more apt to throw in the towel.
So the diet is actually helping you achieve your goal on two levels - physical and
mental.
It keeps you on the path and once this goal has been achieved the goal becomes to stay at your desired bodyfat level.
A ‘no diet’ approach works best here. Once you’ve achieved your goal bodyfat level a few simple behavioral modifications are all that are necessary to keep you there “without dieting”.
These can be summarized in four simple rules:
1. EAT AND DRINK WHAT YOU LIKE IN MODERATION
2. Only eat when hungry (not out of habit or as a mood enhancer).
3. Eat your food slowly (this gives the body time to activate its ‘full’ signal from the stomach).
4. Stop when you’re full (don’t over eat out of habit to finish plate).
Let’s now take a look at how A, B, C, D, E & F work together synergistically.
CALORIE Restriction is best achieved through cutting fats. That is because fats are around twice as high as protein or carbohydrates in calories.
eg 1 gram fat = 9 calories
1 gram protein = 4 calories
1 gram carbohydrates = 4 calories
Cutting back on fats has the most dramatic effect on calorie reduction per gram of food restricted. A small volume cut gives a dramatic calorie drop.
Hence two fat birds are killed with the one stone - Restricting fats automatically restricts calories.
Further calorie restriction is achieved through carbohydrate restriction.
Higher protein levels help maintain existing muscle tissue when in a calorie restricted state. This keeps the metabolism fast.
Increased fibre helps to stabilize blood sugar levels and speeds the rate at which the body eliminates waste. The less time food is in your system, the less calories get absorbed. Numerous studies show how increased fibre increases weight loss in a diet situation.
Supplements for accelerating fat loss will be discussed later in their own section.
TRIPLE - X EATING FOR MASS
MAXIMUM MUSCLE GAIN
Now, to the exciting part of what I promised you in last month’s issue.
How to maximize muscular gains while minimizing fat gains through nutrition - both food and supplements.
You may recall me mentioning in previous articles how anabolic the hormone insulin is. The problem however with high insulin levels is that this state is conducive to fat storage.
Question: How can you get the anabolic effect of insulin without the fat lipo-genesis (building) usually associated with high insulin levels?
Answer: By preventing the formation of fat.
HOW TO DRAMATICALLY BOOST INSULIN LEVELS WHILST STOPPING FAT PRODUCTION
Carbohydrates are what boost insulin levels, especially high glycemic type of carbs such as glucose. (See High Glycemic Index Foods Table).
What I’m talking about here is copious amounts of carbohydrates to keep insulin levels elevated.
And with the magic addition of an incredible natural compound known as Hydroxy Citric Acid we can effectively block the production of fat from the excessive amount of carbohydrate calories consumed.
HCA works its magic by attaching itself to the enzyme necessary for fat production, citrate lyase. By rendering citrate lyase inactive, malonyl co-enzyme A (building block of fat) cannot be triggered into fat formation.
However, HCA will not stop excessive fat calories in food from being stored as fat on the body. It is therefore necessary to keep fat intake very low at around 10%. An alternative and what most people find the easiest method is to supplement their present medium to high fat intake with chitosan.
Chitosan is another of Mother Nature’s miracles. It is what is known as a lipophillic fibre - or fat attracting fibre (unlike most other types of fibre which are water attracting). This gives chitosan the unique ability to absorb around 10 times its own weight in fat and oils ie 1 gram of chitosan can soak up 10 grams of fat.
However, it is indiscriminate at absorbing both “good” and “bad” oil. The ‘good oil’ is that containing fat soluble vitamins such as A and E. Excessive or indiscriminate use of chitosan can lead to dietary deficiencies.
We do need some fat in our diets to remain healthy. NEVER try to eliminate fats completely.
So now we have a high carbohydrate, low fat diet, but what about protein?
Around three grams per kilogram of bodyweight per day eg an 80 kg bodybuilder would require around 240 grams of high grade protein per day. Ectomorphs (fast metabolism, ‘skinny’) may need more. Endomorphs (slow metabolism, ‘fat’) may need less. Mesomorphs (Naturally muscular) will be around the above mentioned 240 gram/day. It is near impossible to eat this much solid protein per day on a consistent basis. It’s a lot of chewing which is very tiring. High quality Whey protein concentrates and isolates are now available which makes your protein intake through liquid drinks - a much more pleasant alternative. Especially on a super muscle builder diet because bananas and low fat ice-cream are encouraged.
Whey protein has the highest biological value of all proteins and is very cost effective. It also tastes terrific in a milk shake.
Question: Why has a Cutting Up and a Mass Building diet been included? Which one should I do?
Answer: You will probably need both diets to get the maximum amount of muscle with minimum amount of bodyfat.
Cycle the two diets as you cycle your training.
A cycle which works well is four weeks hard TRIPLE - X training in combination with the TRIPLE -X Maximum Muscle diet followed by two weeks of less intense training in combination with the TRIPLE - X Maximum fat loss diet.
At the end of this two week block, the cycle is repeated.
If you are a bit smooth you may wish to start with the Maximum fat loss diet until you get your abdominals showing. Once you’ve achieved a degree of sharpness you’re happy with, start the TRIPLE - X maximum muscle diet in combination with very intense TRIPLE - X training. Cycle as explained above.
Tailor the diets and cycles to suit your unique requirements.
TRIPLE X SUPER FAT BURNER DIET
Example for 80kg Bodybuilder
7:00 AM BREAKFAST 2-4 Tablespoons WPC
1 glass ice water
1-2 teaspoons coffee
4 drops Trim sweet (or other low calorie sweetener)
10:00AM MORNING One serve of meat or other Yes Protein (could be TEA TRIPLE -X protein shake)
As many serves as desired of Yes vegetables or Yes salads
1:00 PM LUNCH Same as Morning Tea
4:00 PM AFTERNOON (Optional - have only if hungry)
TEA PROTEIN SHAKE
7:00 PM DINNER Same as Lunch
SPECIAL MEAL - POST WORKOUT SNACK - Protein Drink
6 Tablespoons WPC
1 glass milk (low fat)
1/2 banana
1 teaspoon (5g) Creatine Monohydrate
NOTES:
* Space meals at least three hours apart
* Use herbs and spices to add flavour
* Get as much variety as possible with the yes foods
ie each meal a different source of protein
each meal different vegetables and salads
* Do not eat later than 8:00 PM
* Avoid the NO foods (except for milk and banana in post workout snack)
Sip on a mixture of glutamine peptide and water during training 300 - 500ml water with 2 - 4 grams of glutamine is about right.
TRIPLE - X MAXIMUM MUSCLE DIET
For 80kg Bodybuilder
7:00 AM BREAKFAST 1 Bowl Cocoa Pops or Honey Smacks
or Fruit Loops with low fat milk
1000mg HCA-50 sprinkled over cereal
Protein drink 1 glass low fat milk
3 Tablespoons WPC
1 Banana
1 Tablespoon Oat or Wheat Bran
(use Oat if gluten sensitive)
Scoop of low fat ice cream
10:00AM MORNING Protein drink:
TEA 1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
Rice cake with honey
1:00 PM LUNCH Protein drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
+ 1000mg HCA-50
1 glucose lolly
Chicken or Beef or Lamb
or other choice of protein from Yes list of foods
in a sandwich with salad (choose from Yes list)
Serving size as large as you can comfortably handle
4:00 PM AFTERNOON Scones with Jam (NO CREAM)
TEA NO BUTTER
Protein Drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
7:00 PM DINNER Roast Chicken or Beef or Lamb or other Yes protein
from YES/NO Food List.
1000mg HCA-50
Potato, pumpkin any other vegetable or salad
Jelly and low fat ice-cream
OR
Potato or pumpkin soup (without cream) + 1000mg HCA-50
Steak and vegetables or salad
Eat as much as you like, especially the vegetables. Get plenty of variety with the vegetables but especially go for potato, corn on the cob, pumpkin, rice. Also eat more pasta and bread. No butter though or margarine.
Dessert: Fruit salad and low fat ice-cream
POST WORKOUT MEAL Protein drink:
1 glass milk
1 banana
4 Tablespoons WPC
Scoop of low fat ice-cream
5g Creatine Monohydrate
IMPORTANT NOTE
Neither the TRIPLE X Super Fat Burner diet or Maximum Muscle Builder diets are long term diets.
They are Functional Diets to achieve specific physical goals and are not a prescription for long term health.
Consult with your doctor before undertaking either of these diets if you have any concerns.
SUPPLEMENTS
Do Supplements make a difference?
The right ones at the right time at a sufficient dose will most certainly help you achieve your goals faster.
Here are the right ones and how to take them.
SUPPLEMENTS FOR MENTAL MUSCLE AND MINDSET
Caffeine, either in its natural source such as coffee, tea, guarana or Kola nut or as chemical powder/tablet or drink would have to be the most potent legal mood enhancers around.
Despite what you may have recently heard, caffeine does not adversely effect the uptake of creatine.
Maximum fat burning effect of caffeine is experienced three hours after ingesting, during aerobic style exercise. It can increase fat burning by 100%
Blood levels peak at one hour after ingestion.
Taking 250mg caffeine 1/2 hour before TRIPLE-X training will increase muscle fibre recruitment, increase intensity of muscular contraction and make the work feel ‘easier’ (reduces perception of effort). A strong cup of coffee contains around 100mg caffeine. However, for more accurate and easier administration I recommend using a measured powder dose in a glass of water or grapefruit juice.
A chemical known as Naringin contained within grapefruit juice extends the life of caffeine in your body. The female pill also extends caffeine’s life whilst smoking shortens its life span as well as yours.
GINSENG has been used for thousands of years as a mood enhancer. It helps endurance and aids fat loss.
1000mg of a good quality (high in ginsenosides - the active ingredient) ginseng in the morning upon awakening.
SUPPLEMENTS FOR TRAINING
CREATINE MONOHYDRATE is the number one booster for size. It also increases power, strength and recovery.
5 grams per day is plenty.
When to take:
Muscle Building Cycle - take 5 grams in post workout protein drink
On non-training days take when convenient with 200ml of grape juice (red grape juice, not green grape fruit juice)
Fat Burning Cycle - take 5 grams in post workout protein drink
Glutamine peptide should be mixed with your training drink. This helps stop muscle tissue breakdown, speeding recovery and increasing results of triple-x training.
5 grams is about right for most people.
Creatine and Glutamine use similar transport mechanisms to be delivered into the muscles. This is why it is preferable to take the creatine and glutamine at separate times on the same day.
HCA has already been discussed in the TRIPLE-X Maximum Muscle Builder Diet section. It is the most important component, apart from food in the Diet.
It directs the body to manufacture excess carbohydrate calories into glycogen, rather than fat. This leaves the body looking very full and hard and gives an incredible pump.
Vitamin C is a powerful antioxidant and helps speed recovery after exercise.
Suggested daily dose 1000mg Breakfast
1000mg Lunch
1000mg Dinner
Red Clover. It’s too early to know how effective this supplement is going to be. However, I recently had my serum Testosterone levels measured 1 hour after ingesting 40ml of liquid Red Clover Extract. The normal range of testosterone for a healthy male is 8.4 nmol./litre to 28.7 nmol./litre. I recorded a measurement of 26.8 which is about the maximum you would want your testosterone levels to be unless you were after side-effects.
Tony took 20ml Red Clover liquid extract (equivalent to 20 grams of dried herb) immediately before training, and he felt this was a beneficial dose.
HIGH GLYCEMIC INDEX FOODS TABLE
(to be used with TRIPLE-X Maximum Muscle Diet)
Glucose
Maltodextrin
Sucrose
Bread
Porridge
Rice
Rice bubbles
Rice cakes
Corn
Corn flakes
Corn chips
Cocoa pops
Potato
Donuts
Waffles
Pumpkin
Honey
YES/NO FOODS FOR TRIPLE-X MAXIMUM FAT BURNER DIET
YES FOODS NO FOODS
Animal
Protein:
WPC/WPI Rice
All meats (except meat loaf) Pasta
Eg Beef Pumpkin
Pork Bacon Cereals
Lamb Grains
Chicken Bread
Turkey Potato
Fish
Cheese (except cottage) Milk
Eggs Fruit
Corn
Vegetables: Sugar
Broccoli Confectionery
Peas Chocolate
Beans Baked beans
Carrots or 3 bean mix
Cabbage Cottage cheese
Brussels Sprouts Soft drinks
Silver Beets Alcohol
Cauliflower Mayonnaise
Salad:
Lettuce
Tomato
Celery
Cucumber
Peppers (Red, Green)
Mushrooms
Onions
Misc/Snacks
Sunflower seeds in moderation
Diet drinks
(no sugar. Caution, Aspartame - may be dangerous)
Salt
Pepper
Spices
Soy sauce in moderation
TRIPLE - X EATING FOR MAXIMUM RESULTS
MAXIMUM FAT LOSS
Eating would have to be one of the most controversial topics around.
Which diet is best for fat loss - a calorie restricted diet or a fat restricted diet or a carbohydrate restricted diet or all three?
Or something else such as the so called ‘high fat’ diet? Or a high fibre diet? Or high protein diet? Or no diet at all? Or diet supplements?
There are lots of ‘experts’ around who defend one system of fat loss as being the best and ignoring or canning the other methods.
Who is right? Does anyone really know?
I think we do know and that is a combination of several of the above.
These are:
A) CALORIE RESTRICTION
B) CARBOHYDRATE RESTRICTION
C) FAT RESTRICTION
D) FIBRE INCREASE
E) PLENTY OF PROTEIN
F) DIET SUPPLEMENTS
As far as the no diet ‘method’ is concerned, I think it sounds good in theory but in practice doesn’t work. Initially, anyway. It can be good once the fat is gone, however.
This is because for most people the incredible behavioral change they would have to make is beyond them.
To take total control or enough control to make a difference is quite a feat. It requires mental skills beyond that of most people. These skills are easily taught but the person has to really want to change.
It reminds me of the joke:
QUESTION: “How many psychiatrists does it take to change a light globe?”
ANSWER: “Only one, but it's very expensive and the light globe has got to want to change”
Many a true word is spoken in jest.
But the truth is that if you want permanent results you are going to have to do something different from now. If you keep doing the things that you’ve always done, you will keep getting the results you have always got.
To make this change requires determination and is quite often done out of sheer frustration of the way you presently are.
However, a diet can be a psychological tool to help you achieve your goal.
Fast fat loss gives lots of positive feed-back and hence motivation continuing to do what you’re doing. If you don’t ‘feel’ like your losing fat, this can be very de-motivating. When this happens you are more apt to throw in the towel.
So the diet is actually helping you achieve your goal on two levels - physical and
mental.
It keeps you on the path and once this goal has been achieved the goal becomes to stay at your desired bodyfat level.
A ‘no diet’ approach works best here. Once you’ve achieved your goal bodyfat level a few simple behavioral modifications are all that are necessary to keep you there “without dieting”.
These can be summarized in four simple rules:
1. EAT AND DRINK WHAT YOU LIKE IN MODERATION
2. Only eat when hungry (not out of habit or as a mood enhancer).
3. Eat your food slowly (this gives the body time to activate its ‘full’ signal from the stomach).
4. Stop when you’re full (don’t over eat out of habit to finish plate).
Let’s now take a look at how A, B, C, D, E & F work together synergistically.
CALORIE Restriction is best achieved through cutting fats. That is because fats are around twice as high as protein or carbohydrates in calories.
eg 1 gram fat = 9 calories
1 gram protein = 4 calories
1 gram carbohydrates = 4 calories
Cutting back on fats has the most dramatic effect on calorie reduction per gram of food restricted. A small volume cut gives a dramatic calorie drop.
Hence two fat birds are killed with the one stone - Restricting fats automatically restricts calories.
Further calorie restriction is achieved through carbohydrate restriction.
Higher protein levels help maintain existing muscle tissue when in a calorie restricted state. This keeps the metabolism fast.
Increased fibre helps to stabilize blood sugar levels and speeds the rate at which the body eliminates waste. The less time food is in your system, the less calories get absorbed. Numerous studies show how increased fibre increases weight loss in a diet situation.
Supplements for accelerating fat loss will be discussed later in their own section.
TRIPLE - X EATING FOR MASS
MAXIMUM MUSCLE GAIN
Now, to the exciting part of what I promised you in last month’s issue.
How to maximize muscular gains while minimizing fat gains through nutrition - both food and supplements.
You may recall me mentioning in previous articles how anabolic the hormone insulin is. The problem however with high insulin levels is that this state is conducive to fat storage.
Question: How can you get the anabolic effect of insulin without the fat lipo-genesis (building) usually associated with high insulin levels?
Answer: By preventing the formation of fat.
HOW TO DRAMATICALLY BOOST INSULIN LEVELS WHILST STOPPING FAT PRODUCTION
Carbohydrates are what boost insulin levels, especially high glycemic type of carbs such as glucose. (See High Glycemic Index Foods Table).
What I’m talking about here is copious amounts of carbohydrates to keep insulin levels elevated.
And with the magic addition of an incredible natural compound known as Hydroxy Citric Acid we can effectively block the production of fat from the excessive amount of carbohydrate calories consumed.
HCA works its magic by attaching itself to the enzyme necessary for fat production, citrate lyase. By rendering citrate lyase inactive, malonyl co-enzyme A (building block of fat) cannot be triggered into fat formation.
However, HCA will not stop excessive fat calories in food from being stored as fat on the body. It is therefore necessary to keep fat intake very low at around 10%. An alternative and what most people find the easiest method is to supplement their present medium to high fat intake with chitosan.
Chitosan is another of Mother Nature’s miracles. It is what is known as a lipophillic fibre - or fat attracting fibre (unlike most other types of fibre which are water attracting). This gives chitosan the unique ability to absorb around 10 times its own weight in fat and oils ie 1 gram of chitosan can soak up 10 grams of fat.
However, it is indiscriminate at absorbing both “good” and “bad” oil. The ‘good oil’ is that containing fat soluble vitamins such as A and E. Excessive or indiscriminate use of chitosan can lead to dietary deficiencies.
We do need some fat in our diets to remain healthy. NEVER try to eliminate fats completely.
So now we have a high carbohydrate, low fat diet, but what about protein?
Around three grams per kilogram of bodyweight per day eg an 80 kg bodybuilder would require around 240 grams of high grade protein per day. Ectomorphs (fast metabolism, ‘skinny’) may need more. Endomorphs (slow metabolism, ‘fat’) may need less. Mesomorphs (Naturally muscular) will be around the above mentioned 240 gram/day. It is near impossible to eat this much solid protein per day on a consistent basis. It’s a lot of chewing which is very tiring. High quality Whey protein concentrates and isolates are now available which makes your protein intake through liquid drinks - a much more pleasant alternative. Especially on a super muscle builder diet because bananas and low fat ice-cream are encouraged.
Whey protein has the highest biological value of all proteins and is very cost effective. It also tastes terrific in a milk shake.
Question: Why has a Cutting Up and a Mass Building diet been included? Which one should I do?
Answer: You will probably need both diets to get the maximum amount of muscle with minimum amount of bodyfat.
Cycle the two diets as you cycle your training.
A cycle which works well is four weeks hard TRIPLE - X training in combination with the TRIPLE -X Maximum Muscle diet followed by two weeks of less intense training in combination with the TRIPLE - X Maximum fat loss diet.
At the end of this two week block, the cycle is repeated.
If you are a bit smooth you may wish to start with the Maximum fat loss diet until you get your abdominals showing. Once you’ve achieved a degree of sharpness you’re happy with, start the TRIPLE - X maximum muscle diet in combination with very intense TRIPLE - X training. Cycle as explained above.
Tailor the diets and cycles to suit your unique requirements.
TRIPLE X SUPER FAT BURNER DIET
Example for 80kg Bodybuilder
7:00 AM BREAKFAST 2-4 Tablespoons WPC
1 glass ice water
1-2 teaspoons coffee
4 drops Trim sweet (or other low calorie sweetener)
10:00AM MORNING One serve of meat or other Yes Protein (could be TEA TRIPLE -X protein shake)
As many serves as desired of Yes vegetables or Yes salads
1:00 PM LUNCH Same as Morning Tea
4:00 PM AFTERNOON (Optional - have only if hungry)
TEA PROTEIN SHAKE
7:00 PM DINNER Same as Lunch
SPECIAL MEAL - POST WORKOUT SNACK - Protein Drink
6 Tablespoons WPC
1 glass milk (low fat)
1/2 banana
1 teaspoon (5g) Creatine Monohydrate
NOTES:
* Space meals at least three hours apart
* Use herbs and spices to add flavour
* Get as much variety as possible with the yes foods
ie each meal a different source of protein
each meal different vegetables and salads
* Do not eat later than 8:00 PM
* Avoid the NO foods (except for milk and banana in post workout snack)
Sip on a mixture of glutamine peptide and water during training 300 - 500ml water with 2 - 4 grams of glutamine is about right.
TRIPLE - X MAXIMUM MUSCLE DIET
For 80kg Bodybuilder
7:00 AM BREAKFAST 1 Bowl Cocoa Pops or Honey Smacks
or Fruit Loops with low fat milk
1000mg HCA-50 sprinkled over cereal
Protein drink 1 glass low fat milk
3 Tablespoons WPC
1 Banana
1 Tablespoon Oat or Wheat Bran
(use Oat if gluten sensitive)
Scoop of low fat ice cream
10:00AM MORNING Protein drink:
TEA 1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
Rice cake with honey
1:00 PM LUNCH Protein drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
+ 1000mg HCA-50
1 glucose lolly
Chicken or Beef or Lamb
or other choice of protein from Yes list of foods
in a sandwich with salad (choose from Yes list)
Serving size as large as you can comfortably handle
4:00 PM AFTERNOON Scones with Jam (NO CREAM)
TEA NO BUTTER
Protein Drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
7:00 PM DINNER Roast Chicken or Beef or Lamb or other Yes protein
from YES/NO Food List.
1000mg HCA-50
Potato, pumpkin any other vegetable or salad
Jelly and low fat ice-cream
OR
Potato or pumpkin soup (without cream) + 1000mg HCA-50
Steak and vegetables or salad
Eat as much as you like, especially the vegetables. Get plenty of variety with the vegetables but especially go for potato, corn on the cob, pumpkin, rice. Also eat more pasta and bread. No butter though or margarine.
Dessert: Fruit salad and low fat ice-cream
POST WORKOUT MEAL Protein drink:
1 glass milk
1 banana
4 Tablespoons WPC
Scoop of low fat ice-cream
5g Creatine Monohydrate
IMPORTANT NOTE
Neither the TRIPLE X Super Fat Burner diet or Maximum Muscle Builder diets are long term diets.
They are Functional Diets to achieve specific physical goals and are not a prescription for long term health.
Consult with your doctor before undertaking either of these diets if you have any concerns.
SUPPLEMENTS
Do Supplements make a difference?
The right ones at the right time at a sufficient dose will most certainly help you achieve your goals faster.
Here are the right ones and how to take them.
SUPPLEMENTS FOR MENTAL MUSCLE AND MINDSET
Caffeine, either in its natural source such as coffee, tea, guarana or Kola nut or as chemical powder/tablet or drink would have to be the most potent legal mood enhancers around.
Despite what you may have recently heard, caffeine does not adversely effect the uptake of creatine.
Maximum fat burning effect of caffeine is experienced three hours after ingesting, during aerobic style exercise. It can increase fat burning by 100%
Blood levels peak at one hour after ingestion.
Taking 250mg caffeine 1/2 hour before TRIPLE-X training will increase muscle fibre recruitment, increase intensity of muscular contraction and make the work feel ‘easier’ (reduces perception of effort). A strong cup of coffee contains around 100mg caffeine. However, for more accurate and easier administration I recommend using a measured powder dose in a glass of water or grapefruit juice.
A chemical known as Naringin contained within grapefruit juice extends the life of caffeine in your body. The female pill also extends caffeine’s life whilst smoking shortens its life span as well as yours.
GINSENG has been used for thousands of years as a mood enhancer. It helps endurance and aids fat loss.
1000mg of a good quality (high in ginsenosides - the active ingredient) ginseng in the morning upon awakening.
SUPPLEMENTS FOR TRAINING
CREATINE MONOHYDRATE is the number one booster for size. It also increases power, strength and recovery.
5 grams per day is plenty.
When to take:
Muscle Building Cycle - take 5 grams in post workout protein drink
On non-training days take when convenient with 200ml of grape juice (red grape juice, not green grape fruit juice)
Fat Burning Cycle - take 5 grams in post workout protein drink
Glutamine peptide should be mixed with your training drink. This helps stop muscle tissue breakdown, speeding recovery and increasing results of triple-x training.
5 grams is about right for most people.
Creatine and Glutamine use similar transport mechanisms to be delivered into the muscles. This is why it is preferable to take the creatine and glutamine at separate times on the same day.
HCA has already been discussed in the TRIPLE-X Maximum Muscle Builder Diet section. It is the most important component, apart from food in the Diet.
It directs the body to manufacture excess carbohydrate calories into glycogen, rather than fat. This leaves the body looking very full and hard and gives an incredible pump.
Vitamin C is a powerful antioxidant and helps speed recovery after exercise.
Suggested daily dose 1000mg Breakfast
1000mg Lunch
1000mg Dinner
Red Clover. It’s too early to know how effective this supplement is going to be. However, I recently had my serum Testosterone levels measured 1 hour after ingesting 40ml of liquid Red Clover Extract. The normal range of testosterone for a healthy male is 8.4 nmol./litre to 28.7 nmol./litre. I recorded a measurement of 26.8 which is about the maximum you would want your testosterone levels to be unless you were after side-effects.
Tony took 20ml Red Clover liquid extract (equivalent to 20 grams of dried herb) immediately before training, and he felt this was a beneficial dose.
HIGH GLYCEMIC INDEX FOODS TABLE
(to be used with TRIPLE-X Maximum Muscle Diet)
Glucose
Maltodextrin
Sucrose
Bread
Porridge
Rice
Rice bubbles
Rice cakes
Corn
Corn flakes
Corn chips
Cocoa pops
Potato
Donuts
Waffles
Pumpkin
Honey
YES/NO FOODS FOR TRIPLE-X MAXIMUM FAT BURNER DIET
YES FOODS NO FOODS
Animal
Protein:
WPC/WPI Rice
All meats (except meat loaf) Pasta
Eg Beef Pumpkin
Pork Bacon Cereals
Lamb Grains
Chicken Bread
Turkey Potato
Fish
Cheese (except cottage) Milk
Eggs Fruit
Corn
Vegetables: Sugar
Broccoli Confectionery
Peas Chocolate
Beans Baked beans
Carrots or 3 bean mix
Cabbage Cottage cheese
Brussels Sprouts Soft drinks
Silver Beets Alcohol
Cauliflower Mayonnaise
Salad:
Lettuce
Tomato
Celery
Cucumber
Peppers (Red, Green)
Mushrooms
Onions
Misc/Snacks
Sunflower seeds in moderation
Diet drinks
(no sugar. Caution, Aspartame - may be dangerous)
Salt
Pepper
Spices
Soy sauce in moderation
posted by Richard Hargreaves at 1:35 AM
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