SECTION
IV
ERGOGENESIS FOR
FAT LOSS - CASE STUDY PAUL ADDEY
The effectiveness of the ergogenic fat loss diet
in conjuction with dietary supplements is demonstrated
in this 5 week study of a male bodybuilder.
CASE
STUDY
| NAME:
|
PAUL ADDEY |
| AGE:
|
31
years |
| SEX:
|
Male
|
| HEIGHT: |
6’
|
| YEARS
TRAINING:
|
15 |
| BODY
TYPE: |
Mesomorph |
EFFECT
OF HIGH PROTEIN, LOW CARBOHYDRATE, LOW FAT DIET IN
COMBINATION WITH SUPPLEMENTS ON BODY COMPOSITION
Paul came to see me in February 1997. He was happy
with his training but felt he could improve on the
nutrition side.
I could see he had great genetic potential but
was quite smooth.
The first thing to do was strip his body of the
excess fat while retaining his muscle mass. We did this by
altering his diet and adding supplements. His weight
training remained unaltered. I photographed
him (14th February) noting his weight (108.1 kg) and
bodyfat (21.5%).
Five weeks later (21st March) we repeated the
measurements.
Paul had dropped nearly 7 kg (down to 101.3 kg)
and his bodyfat had dropped to 14.8% (a 6.7% drop).
To calculate Lean Bodyweight, determine the
amount of fat in kg and then subtract this from the
bodyweight.
Lean Bodyweight
eg:
108.1 kg
x
21.5%
=
23.2 kg fat
84.9 kg
(108.1 - 23.2)
101.3 kg
x
14.8%
= 14.99 kg fat
86.31
(101.3 - 14.49)
This means that over the five weeks Paul was able
to lose 8.21 kg of fat and put on 1.41 kg of
muscle.
This is a phenomenal result for a natural
bodybuilder.
I would have been happy if he had just retained
his lean muscle mass, let alone increase it by over 1
kg. You
can’t beat good genetics in combination with correct
diet, training, supplementation and rest.
| Date:
|
14th Feb |
21st March
|
| Weight:
|
108.1 kg
|
101.3 kg |
| %
Bodyfat:
|
21.5 |
14.8
|
| Lean
Muscle Mass: |
84.9 kg |
86.3 kg |
| Amount
of fat: |
16.2 kg |
8.1 kg
|
| Amount
of fat lost: |
|
8.21 kg
|
| Amount
of muscle gained:
|
|
1.41 kg
|
The following is Paul’s daily diet and supplement
“stack”, designed by the author Richard
Hargreaves, for RAPID fat loss whilst maintaining muscle
mass.
PAUL
ADDEY’S DAILY FOOD AND SUPPLEMENT INTAKE
UPON
AWAKENING
7:30
AM
300 mg HCA (Ironpower)
200 mcg Chromium Picolinate (MEGA PRO)
250 mg Caffeine (Ironpower)
300 mg Aspirin (Disprin)
300 ml Grapefruit Juice (Farmland NO ADDED
SUGAR)
BREAKFAST
8:00
AM
1 Dozen egg whites }
2 egg yolks
}
Cook in non-stick frypan
Pepper
}
PROTEIN DRINK
- 50g Whey Protein Concentrate (Ironpower)(3
heaped tablespoons) }
-
400 ml water
}blend
1 Multi Vitamin/mineral supplement
2000 mg Vitamin C
1 Zinc
MORNING
TEA
10:00
AM Large chicken breast (no skin) with lemon and
pepper
Salad - lettuce, tomato, capsicum, carrot
PROTEIN DRINK (same as breakfast)
12:00
PM 300 mg HCA
200 mcg Chromium
PROTEIN DRINK (same as breakfast)
LUNCH
12:30
PM Lean steak (300 gm grilled)
Vegetables - broccoli, carrot, snow peas,
corn
PROTEIN DRINK (same as breakfast)
AFTERNOON
TEA
3:00
PM 180 grams Tuna in springwater
(weightwatchers)
Salad (same as morning tea)
PROTEIN DRINK (same as breakfast)
5:30
PM 250 mg Caffeine
300 mg Aspirin
PROTEIN DRINK (same as breakfast)
6:00
PM WEIGHT TRAIN FOR 1 HOUR
POST
WORKOUT SNACK
7:00
PM PROTEIN DRINK (same as breakfast)
PROTEIN SLICE (MAX’S)
5 g Creatine Monohydrate
300 mg HCA
200 mcg Chromium Picolinate
DINNER
8:00
PM
SAME AS LUNCH
SUPPER
SNACK
(before bed)
11:00
PM PROTEIN DRINK (same as breakfast)
BED
11:15 PM
NOTE:
This is the diet Paul followed from 14th February
to 21st March (five weeks). It is not a long
term eating plan, but a short term specific purpose diet
for Fast Fat Loss whilst maintaining muscle. It is extremely
high in protein (too high for long term consumption) and
limited in carbohydrates. (Lacks simple
sugars such as fruit, and lacks starchy complex carbs
such as bread, rice, cereal, pasta)
His long term maintenance diet will be more
balanced with less protein and more carbohydrates. Fat will still
remain low.
