The Simple Diet

A must read. A eating plan easy to follow and in it's simplest form.

The Simple Diet

by Tim Henriques – 3/28/2012

Science can make nutrition complicated. Measure the glycemic index of this, the glycemic load of that. How much omega-6's in this? What about omega-3's?

While a deeper level of nutrition knowledge can certainly be useful, what we often get through the media are little bits of information that's never paired with an overall philosophy.

It becomes especially hard when faced with nutritional science that seems to contradict itself. Eggs are a great source of protein and healthy fats. No, eggs have too much cholesterol and "bad" saturated fat. What do we do?

Enough. Here's my philosophy: I call it the Simple Diet, because it's simple to understand and the foods you're eating will be in their simple, or basic, form.

This diet is particularly useful when you want to lean up a bit but still live a relatively normal lifestyle. If you hope to get unbelievably cut or prep for a bodybuilding show, this likely isn't for you, but if you found that your holiday bingeing has extended into spring training, then this might be your answer.

This diet assumes you're working out reasonably hard at least several days a week. If you're not doing that, start. If you don't plan on doing that, you're on the wrong website.

Builders & Energy Providers

I think of food in terms of two categories: builders and energy providers. That's how I teach the nutrition basics to my kids, who are all five and under. It's simple, and it works. You can also add a third category: stuff that keeps you healthy.

This paradigm matches nicely with the primary functions of nutrients, which are to provide energy, build and repair tissue, and regulate metabolism.

Builders. The meathead's favorite food group. The stuff that does this job is protein and fat. On this diet, you can eat as much natural, unprocessed protein and fat as you want.

Here are some examples:

• Red meat
• Eggs (whites or whole)
• Chicken (with/without the skin)
• Turkey (with/without the skin)
• Fish (with/without the skin)
• Butter
• Coconut oil
• Olive oil

You'll notice that I'm pushing unprocessed foods. Slicing turkey meat from an actual turkey breast is better than opening a package of pressed mechanically separated turkey parts. You already know this, because that turkey sandwich the day after Thanksgiving tastes a hell of a lot better than that five-dollar foot long from Subway, it's just less convenient. Get over it.

I'm a big fish fan. One of the rules of this diet is that you have to eat fish at least twice a week, and the more the merrier. However, fish from a can doesn't count – it's not off-limits, but it doesn't count toward your twice-a-week total. Non-farmed fish is ideal, but work with what you have access to.

I'm not as excited about pork. Fish and lean red meat (and wild game if you have access to it) is number one. Pigs aren't as good, in my opinion. Sneaking in some lean pork tenderloin is permitted, but no bacon or hot dogs. They're processed junk.

Avoid things like mayonnaise, peanut butter, and sour cream. Mayo is too processed and peanut butter and sour cream, while natural, are better for weight gain, and this is a weight loss program. If you find yourself losing weight too fast and aren't trying to get ultra lean, you can add those foods back in.

Energy providers. This is where carbs fall. This is not a low-carb diet – those diets can work but can be a pain to follow, not to mention they cause intense workouts to suck. This diet will have carbs, but they'll be of the healthy sort.

Here's what you can eat:

• Potatoes (any version in its natural state)
• Sweet potatoes (ideal)
• Rice (any version)
• Oatmeal (any version but steel cut preferred)
• Any fruit
• Any veggie

Note: Wraps and the like may be used sparingly (once or twice a week)

You may have unlimited amounts of any of the foods from either of the above categories. Yes, unlimited. Most people don't crave natural foods, and there are far fewer reports of binging on chicken and rice than beer and wings. Natural foods are also enormously satisfying and contain more fiber, so they fill you up quicker.

Natural foods are also much harder to come by. You can get junk food at 2 AM just by hitting up the drive thru or vending machine. You're much less likely to have a post-bar binge-fest if it requires grilling up chicken and digging out the rice cooker.

Finally, natural foods tend to spoil, so you usually don't have unlimited quantities lying around, and they're expensive – so even if your head or stomach doesn't tell you to stop eating, your wallet will.

You still might find yourself a bit hungry or experiencing cravings while on this diet. That's expected, but it won't be cravings for these foods.

Rules

You will have veggies at every meal. Yes, every meal, including breakfast. You can have whatever veggies you want, but fresh or frozen is preferred over canned. Your veggies should be bright and colorful and actually have taste.

Peas, broccoli, shredded peppers, and mixed veggies are my personal favorites, but have whatever you want. This will help you feel full, give you some energy, and along with the good fats, help take care of the third category, keeping you healthy.

Avoid any processed carbs, junk food, desserts, sugar, soda, and fruit juice – all off limits. Pasta and bread are also on the avoid list.

Of course, you can eat that stuff if you must, just be aware that you're cheating if you do. There are also no diet drinks allowed – no Diet Snapple, Pepsi One, Coke Zero, etc. They're not natural things so they don't qualify (hey, it's my diet!).

Basic rule, if the food doesn't look pretty close to what came out of the ground, you can't have it.

Notes

Nuts. While healthy, nuts tend to slow down the weight loss process. If you're losing weight too fast, or trying to gain a bit of muscle, then by all means include them. But for straight fat loss, go nut-free for a month and see what happens. You can then make a decision based on the results.

Coffee. I'm not a coffee drinker, but if you're going to drink it in its relatively natural state (meaning your cup of joe doesn't resemble a 30-ounce milkshake with caramel drizzle), then it's likely okay. I also don't think a person should be addicted to anything, so if you go into caffeine withdrawal without coffee, it's time to get that under control.

Milk. I like milk and tend to include it in my diets. Start off with 16 ounces or less of whole milk (preferably organic) per day and see how you respond. If you're losing weight too fast, start to add it back in, if not keep it out. The same holds true for most dairy products like yogurt and cottage cheese.

Alcohol. From a health and fitness point of view, wine is the best (although I don't drink it, much to my wife's chagrin). Try limiting wine to one or two times a week and see how you respond. I'd avoid beer or hard alcohol, although you can have them with your weekly cheat meal.

My rule of addiction holds true here, too, so if it'd be hard for you to go a month without booze, then now's the time to stop and get it under control. One of my favorite quotes (from Epictetus) is, "No man is free who is not a master of himself."

Supplements. While no diet "needs" supplements, a good peri-workout protocol would be one of the first things I'd put back into a diet, especially if you're going for that "pretty lean but still big and powerful" look. Check out the Anaconda™ Protocol – the feedback is astounding.

Cheating

What I like about this diet is that you can follow it long term. I should point out that to me, a diet doesn't mean a plan you follow for a set time to accomplish a goal; it's simply a word to describe one's eating.

But denying yourself sucks, and we only have so much will power, so I want you to cheat on this plan. For one meal, once a week, every week, you can eat whatever you want, as much as you want. No limits.

Ideally, eat reasonably healthy for that meal; go out to a restaurant and order the fish and rice, but add that appetizer or dessert that you've been craving. In other words, it's better to do "little cheats" instead of a big cheat.

So if you're craving food not on the plan, eat a healthier choice like spaghetti with meat sauce instead of three Big Macs. Think of food as a continuum; just because you're cheating doesn't mean you have to go completely to the other side.

The leaner you are, the closer to where you want to be physique-wise, the more you can cheat. The heavier you are, the further away from your goals, the less you can cheat. You can rationalize this by saying heavier folks have already been cheating so now it's time to pay up and be strict, while leaner people have earned a bit of freedom with their diet and can enjoy themselves accordingly.

Simple Summary

What to eat

• Unlimited natural, unprocessed meat (chicken, turkey, red meat, wild game)
• Unlimited animal skin
• Unlimited natural fat
• Fish (not from a can) twice per week minimum
• Veggies with every meal, no exceptions
• Unlimited fruit
• Unlimited potatoes, sweet potatoes, rice, and oatmeal
• If you follow the above rules, one meal per week eat whatever you want, as much as you want.

Note: Choose organic and/or high quality versions of the above foods whenever possible or as budgetary restrictions allow.

Maintenance

A typical 200-pound male following this plan should lose 1-2 pounds a week of mainly fat. Use the stomach/waistline as a progress guide – over time it should get smaller and noticeably leaner.

Once you've reached your goal you may modify the program a bit. You might include another cheat meal, or simply try to eat another meal on top of what you're normally consuming to prevent further weight loss. Adding in additional pre or post workout nutrients would be the best place to start. By this point you should have learned how your body responds to different foods and can make changes appropriately.

Get Simplified

What's great about this diet – apart from its efficacy – is that you can follow it for a long time, it works pretty well with "real life," and it still supplies enough energy to get through your T Nation approved workouts.

But it isn't complicated – when it comes to nutrition, simpler is often better.

Post workout nutrition

Top 5 Post Workout Nutrition Tips

Charles Poliquin

You just gave your workout everything you’ve got, powered through sweat-drenched final reps, and are ready for much needed recovery nutrition. But what nutrients and ratios will use: carbohydrates and protein, just carbs, protein and creatine, fenugreek and creatine, carbs and protein and creatine, or…??

 

You may not be aware that post-workout nutrition is just as important as a robust pre-workout stack. Indeed, the latest research on exercise nutrition points to the following five significant findings to consider when developing an after-workout nutrition protocol: 
1) the optimal ratio of carb/protein supplements
2) the differences in milk-based protein sources and the value of using whey rather than casein
3) the major benefit of adding creatine for the most potent carb/protein ratio and optimal protein anabolism
4) the reasons to add essential amino acids (EAAs) to your post-workout nutrition regimen
5) ideal carb/protein recommendations for aerobic endurance athletes. 
Take heed of these valuable research-based suggestions and get the most from your nutrition program. 

1)    Get the greatest improvements in strength and body composition after resistance training by using a carb to protein ratio that meets your training goals. A conservative approach is to consume a supplement containing carb and protein in a 3:1 or 4:1 ratio within 30 minutes following exercise. This translates to 1.2 – 1.5 g/kg of simple carbs (e.g., dextrose, sucrose) with 0.3 – 0.5 g/kg of a quality protein  containing essential amino acids.

A ratio of 2:1 to 1:1 of carb to protein may be indicated for resistance trained/anaerobic athletes to get the greatest increases in strength and hypertrophy. Few studies compare the benefits of different carb to protein ratios without including other variables such as the addition of creatine to the supplement, but there is data to support the use of ratios between 2:1 and 1:1. One study using a 1:1 ratio was more effective at promoting muscle hypertrophy among both fast and slow twitch fibers than supplementing with protein or carbs alone.

A universal finding of the studies surveyed support these ratios and suggest that adding a  combination of carbohydrate (50 – 75 g) to protein (20 – 75 g) while completing heavy resistance training yields greater development of lean mass, decreases in body fat, and overall improvements in body composition. You can’t go wrong there, and just wait until you consider the benefits of throwing creatine into the mix!

Another study used a concentration of 10 g of protein, 8 g of carbs, and 3 g of fat, a ratio even more dramatic than the 1:1 option. Researchers found that participants saw a threefold increase in leg muscle synthesis and 12 percent increase in whole-body protein synthesis. Aerobic endurance athletes take note that the subjects also had an increase in leg muscle glucose uptake and whole body glucose utilization levels by 30 percent and 44 percent, respectively with the 10g/8g/3g supplement. 

2)    Opt for whey protein over casein for a faster digestive pattern. Whey protein is responsible for greater increases in protein synthesis upon ingestion, whereas casein protein releases its amino acids at a slower rate from the gut—not ideal when you want to get amino acids into the system quickly after training. Whey is preferable because it also supports immune function and has an antioxidant effect. Maximize muscle gain with a fast acting complete whey protein. Plus, whey protein can have the lactose removed making it acceptable for people who are lactose intolerant.
 

3)    Take creatine with your carb/protein supplement for greater strength and hypertrophy gains. Two studies compared adding creatine to a 1:1 carb/protein mixture, pointing to the value of an equal ratio. Both studies saw the greatest increases in lean body mass (LBM), hypertrophy, and 1RM maximum in participants who took the creatine with their post-workout blend. 

Take note that a previous study comparing the effects of carb/protein/creatine with just carb/creatine and just protein/creatine supplementation (all with 1:1 ratios of carb/protein) on LBM and hypertrophy saw dramatic improvements from the carb/protein/creatine group. In contrast, there were no differences between the just protein and just carbs groups, indicating the importance of pairing carbs and protein at the optimal ratio with creatine.

4)    Add Essential Amino Acids in doses ranging from 6 to 40 grams to your carb/protein mixture to maximize protein and glycogen resynthesis rates. Research indicates that taking 40 g of EAAs after heavy resistance exercise results in an anabolic shift from muscle protein degradation to muscle protein synthesis. Simply, taking EAAs results in a muscle-building response after training, making their addition to your post-workout nutrition regimen a no-brainer. Aerobic athletes take note that EAAs improve muscle glycogen replenishment, one of the primary components of recovery and subsequent peak performance. 

5)    To maximize energy resynthesis and recovery after aerobic endurance training take a carb/protein supplement with between a 4:1 or 3:1 ratio. Research indicates that a potent carb/protein combination post-workout will lead to significantly greater muscle glycogen replacement in comparison with a carb-alone supplement. Also, add EAAs to your carb/protein mix for the best results. 

References Section 1: 
● Cribb, P., Hayes, A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.Medicine and Science in Sports and Exercise. 2006. 38, 1918-1925.
● Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J., Antonio, J. International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2008. 3, 5-17.  http://www.jissn.com/content/5/1/17#B85
● Levenhagen, D., Gresham, J., Carlson, M., Maron, D., Borel, M., Flakoll, P. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. American Journal of Physiology-Endocrinology and Metabolism. 2001. 280, E982-99.
References Section 2: 
● Kerksick, C., Rasmussen, C., Lancaster, S., Magu, B., Smith, P., Melton, C., Greenwood, M., Almada, A., Earnest, C., Kreider, R. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. Journal of Strength and Conditioning Research. 2006. 20, 643-653.
●Dangin, M., Boirie, Y., Garcia-Rodenas, C., Gachon, P., Fauquant, J., Callier, P., Ballevre, O., Beaufrere, B. The digestion rate of protein is an independent regulating factor of postprandial protein retention. American Journal of Physiology-Endocrinology and Metabolism. 2001. 280, E340-348.
References Section 3: 
● Cribb P., Williams, A., Stathis, C., Carey, M., Hayes, A. Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Medicine and Science in Sports and Exercise. 2007. 39, 298-307.
● Cribb, P., Williams, A., Hayes, A. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Medicine and Science in Sports and Exercise. 2007. 39, 1960-1968.
● Tarnopolsky, M., Parise, G., Yardley, N., Ballantyne, C., Olatinji, S., Phillips, S. Creatine-dextrose and protein-dextrose induce similar strength gains during training. Medicine and Science in Sports and Exercise. 2001. 33, 2044-2052.
Reference Section 4:
● Rasmussen, B., Tipton, K., Miller, S., Wolf, S., Wolfe, R. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Journal of Applied Physiology. 2000. 88, 386-392.
● Tipton, K., Ferrando, A., Phillips, S., Wolfe, R. Postexercise net protein synthesis in human muscle from orally administered amino acids. Journal of Applied Physiology. 1999. 6(4 Pt 1), E628-34.
References Section 5: 
● Berardi, J., Price, T., Noreen, E., Lemon, P. Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Medicine and Science in Sports and Exercise. 2006. 38:1106-1113.
● Tarnopolsky, M., Bosman, M., Macdonald, J., Vandeputte, D., Martin, J., Roy, B. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. Journal of Applied Physiology. 1997. 83, 1877-1883.
● Borsheim, E., Tipton, K., Wolf, S., Wolfe, R. Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology—Endocrinology and Metabolism. 2002. 283, E648-657.

Conditioning queens vs kings

Another goody by Mr. Wendler on conditioning.


Conditioning Queens vs. Kings
By Jim Wendler

After many years of running myself into the ground in high school, it wasn’t until I got to college that I realized how to properly condition. There is a trend amongst the natives that when you do conditioning, whether it be running, Prowler sprints/pushes, hills, circuits or whatever your poison YOU MUST STOP JUST SHY OF DEATH. This is the manly thing to do, right? No pain, no gain!

No brain, all pain. And subpar results.

You don’t have to go all out – you don’t have to lay on the ground, gasping for breath. It makes a good picture or YouTube video. But who trains for the camera?

Sure, in the beginning this is going to happen. It may take you a few months of beatings to get your bearings. This is normal especially if you are playing catch up for years of sitting on your ass, lifting weights and claiming to be “in-shape”.

Conditioning work just needs to be consistant – it needs to be hard, but it doesn’t have to leave you two breaths short of death. I like to use this as a guide line: if I can push the Prowler for 10, 40 yard sprints (with 90lbs) on my street with 1 minute rest between sprints – I am good to go. This is done 3 days/week and doesn’t leave me too taxed to live life or too taxed to make gains on my lifting. Yes, getting there required a ton of work. And yes, it is fun to do some ridiculous tests once a month. But there is a point where one becomes a conditioning queen rather than a bad ass king. You need to choose what crown you are going to wear.

Back in the Saddle

Back in the Saddle 

Lance Armstrong, Forbes ASAP, 12.03.01 

For The World's Best Cyclist, Pleasure Comes From Pain 

I become a happier man each time I suffer. 

Suffering is as essential to a good life, and as inextricable, as bliss. The old saying that you should live each day as if it's your last is a nice sentiment, but it doesn't work. Take it from me. I tried it once, and here's what I learned: If I pursued only happiness, and lived just for the moment, I'd be a no-account with a perpetual three-day growth on my chin. Cancer taught me that. 

Before cancer, whatever I imagined happiness to be, pretty soon I wore it out, took it for granted, or threw it away. A portfolio, a Porsche, a coffee machine--these things were important to me. So was my hair. Then I lost them, including the hair. When I was 25, I was diagnosed with advanced testicular cancer, which had metastasized into my lungs and brain. I sold the car, gave up my career as a world-class cyclist, lost a good deal of money, and barely hung on to my life. 

When I went into remission, I thought happiness would mean being self-indulgent. Not knowing how much time I had left, I did not intend to ever suffer again. I had suffered months of fear, chemotherapy so strong it left burn marks under my skin, and surgery to remove two tumors. Happiness to me then was waking up. 

I ate Mexican food, played golf, and lay on the couch. The pursuit of happiness meant going to my favorite restaurant and pursuing a plate of enchiladas with tomatillo sauce. 

But one day my wife, Kristin, put down her fork and said, "You need to decide something: Are you going to be a golf-playing, beer-drinking, Mexican-food-eating slob for the rest of your life? If you are, I'll still love you. But I need to know, because if so, I'll go get a job. I'm not going to sit at home while you play golf." 

I stared at her. 


"I'm so bored," she said. 

Suddenly, I understood that I was bored, too. The idleness was forced; I was purposeless, with nothing to pursue. That conversation changed everything. I realized that responsibility, the routines and habits of shaving in the morning with a purpose, a job to do, a wife to love, and a child to raise--these were the things that tied my days together and gave them a pattern deserving of the term living. 

Within days I was back on my bicycle. For the first time in my life, I rode with real strength and stamina and purpose. Without cancer, I never would have won a single Tour de France. Cancer taught me a plan for more purposeful living, and that in turn taught me how to train and to win more purposefully. It taught me that pain has a reason, and that sometimes the experience of losing things--whether health or a car or an old sense of self--has its own value in the scheme of life. Pain and loss are great enhancers. 

People ask me why I ride my bike for six hours a day; what is the pleasure? The answer is that I don't do it for the pleasure. I do it for the pain. In my most painful moments on the bike, I am at my most self-aware and self-defining. There is a point in every race when a rider encounters the real opponent and realizes that it's...himself. You might say pain is my chosen way of exploring the human heart. 

That pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it subsides. And when it does, something else takes its place, and that thing might be called a greater space for happiness. We have unrealized capacities that only emerge in crisis--capacities for enduring, for living, for hoping, for caring, for enjoying. Each time we overcome pain, I believe that we grow. 

Cancer was the making of me: Through it I became a more compassionate, complete, and intelligent man, and therefore a more alive one. So that's why I ride, and why I ride hard. Because it makes me hurt, and so it makes me happy.