F my ot el re) bY MIKE MENTZER _ z ao ; iy|. Nutritional Illusion, Delusion and Confusion tn looking ack over ny bodybuilding career. am tly amazed tht {6 mate it far have consdering the years pent psig my Beale Insmos complete gnrance. Pom the very Begining when was oly 12 {ars ol tl quite ecey and si have ft eam = as dade {rd conie, I became dead tom rating al he muscle mages, ‘pci ther seductive advertisement which promised that we al Could bere: Amrca’ almost overt we would rly iret ou money m3 portal produc. ‘sd emake ws one hat promi a-pound a-day muscle sins eda cern dink every dy. Avery nus, but igrat ‘oung bode Ill for that ene Mook, hie and sinker and went rem Tio to 250 pounds to the wht ln Beng boda in seven mor! {3h hw clever thot as The eny ress to upto 280 pounds, ‘hich 'nss my gol was cause my rather oul aod yak il Seymore, at Tar up toast to gallons of he igi ery day On op Atha twos becoming rather concerns act he ideo sete mars tha began appearing al we yy slong et he at hat adoro ho or tee ros waa hs pot tha My da eed o Dy re iy nove ches and so dong put aa om "ling" “ne next si mom peti 0 uso the damage You see it was in og tho do “talk up and then cut down egal a6 mc tres pose dspite the cote, th Wr of the a you pine se tet th jst muscle Wel bythe inet na Jone cui nd rnin ‘ore than sx months at, ended up weighing 3 few pound ess han the 10 pounds began with The slaraton and cverning hat led to such 2 elgt ss cane re lose muscle actualy ended op with ss muscle thant when stares. Som er bling up sr cating owe Despite tht and ther mises, reer gave up hap of becoming an camped dyer A tou the yes I ea he rule magne: Srracousy ser missing ck | heey fad dt tht eae down the Tine ta ther lt weeny tained ferent ad flowed dierent tie This was a should be, we were tl, because we ae al dierent The bat ine, they si wae tha bane we ae all unique andl posses “aay eet equines nour taningand rutin, tis upotbe nda Tovdacoer whats best for him, No wonder and url ete we conte shout raning and desing What nase contadcon! These very people who were sling os she wn txbalding” wer tengo ha bob rh lautenact hacer ae no univers ines ruts, hat hse who wane ti muscles ad to become them cages and scowe ha whyV. Balancing Your Muscle-Building Diet he isnt of bul | met at my mares exis and sews ll we fhe couty sil wer to Unk tha rately Is reed In termes atest ud mc The fat at russes nly 22 percent rc suggests that our pan reements ae nt meaty tat High Ad Ist becaee muse snare than 70 percent water doesnt mean we should fg inking alos and glo of water a day t ase the muscle oth proces ether ‘What woul hapien we were odin sch ge quate of wate We wal go tothe batho ltt smite the excess wal. In the seo ensuing excess pret, howe, we ae slack, ice protein ‘ont ean‘ tum to at wen consumed in exces. The pt | Lnviyng to make hoes Bat car bres pases specie nee or al the “trun rin eackand everyday Wedor ore mene tiation of rains Itai nega- des Nutt sued beyond eed a ered np, athe rest sed oat How shuld we die ow clark consumption between the macro rues alates, tins and asso tha we in st muscle thot tt Reser hat our st ary oncer ta elec ink. The coe ‘mension verses Kr of dietary bude win which we must fil our tion nods Figure your dal calorie needs based on the oui above ‘Nuter ha ur average dy Clo nae happens to be, t's portant ar we fl oct budget wh Many resale rita scents, long wth he Senate Suscommitor on Nutt, recomend our dy make be compened of percent ibohyate 25 pevert protin and 15 percent fat While | hve read of ‘ther scents wt suggest Hels carbbyeate ora bit more prot, have nt come ars one who does not ay hat carbs should make ‘othe bulk oo caloric ike am amare there are ads who ecard Feros ith om o aera abot. These are weight ss Naoweer ad since they are unbulnced theyre uniwesal reed 3s clngoous The only ter people who recarmend ficou ih pce ites are hae sling rte products ‘uring World Wa the US. Government aside Foodand Nutiton and ofthe National Retr Come fe Nana! Academy of Sciences, {hon givernmentl sonic tay, to dine the nuts requreren fr verans. The Boat esac le othe puesto oa rept know ste "Recommended Dar, Alomances” The reconmended alonances ‘tere nt itended as detiiive rutin rqueents or were they mea ‘ovany pata nd The RDAs ware tended san ntrmed iene for esetly nora hey indicus to formate 9 snd det meting throm ees, The RDAs have since bean paved sed ‘ead takes up th sdvances in tition! Kowledge The daa scquied [pth Bord ed chy to the oaton of od plan own he "Ba ‘Steen Fd Plan” Bue ths tarned out tobe unnecesaly compl 0 In 1956 the Deparment of Agcutur published “The sen ofan Adequate Dit teh dered a spied Fou Foot Croup Pan ‘ince boybuets fen wh moce than the average peso and are ‘mote ste hey may need more cares, crbohyaes and tare (3B ‘Samia Thiamine abundant eboyate foo so do wey about {aking supplercuy Barina Ts lad plan alt ensue that win ‘our parila calore tage youl be ting a the mutt ou ned or the runterance of ah the st esto bing muscle anor ruse spowh el “Te orf groups st below ate conposed of common food ems that make important sutlonal conan to te. Tey are lows T-Covealand Grain Foods Bled gos cee, bea and eur products ane rc batienpense, sources of earbbyaates minerals and prt, They sho conte some tains rd mal aroun You shuld hve very lle ouble geting the ecommended four aly sewing rom this proup. Bode canned o skimp on coral and fn because they provi plenty of carats, the primary source of Foe Vor hgh-ntenty munca contractions My abreast compe almost ently of foods fom this youp — | ually ext» couple of bran ‘ine and some whole ra ast 2, fui aned vegetables ruts and veeubles, alongwith potatoes, are very rains providing plenty of wai apd minerals along wth bu inthe fo of cele and every from the carbohyrtes, Four or more ‘Sigs for i roup shod be nce ea hy “The ha prot group Th group includes sh mea, ems, pouty, and even vegetable te such a ded beans, ns and pes Alon th ‘votem these fos provide B vars sn ron, Two or moe sen om ths roup shoudl be consumed each (Abuse serving meats consoed tobe 33 ounces not muck “Nua group prods Mika cheeses reimportant becase ‘heya pricy ich source of protein, calcium and an (amin 12, However, mils very ih ny caloies an saturated numa a. yo keri and dink more than two lasts ay ty to dink the ski lowfat Tw serving 3 ay rom he mil ro rch ‘he recommended sigs hm the Fou Bsc Food Groups wl supp ‘he Botybulde with al the necessary nuients~— ne mater how big he ‘orhow hard he tans,VI. The Essential Nutrients In oder © risa hth and provide for optimal growth, our bodies sequte more han 40 diferent tres. Tese various maton con be found Inthe sk primary fod components water, protein carbs, at vars St inert WATER: Whether ornatyou believe lie began in the th at eras that Ife exit nan inne etn our bo wo thes of which water Avo ies complex bachenical process tke place in 2 wer medium, (ich account or he uid of our Blood an yp jen. ut ‘se remover trough ene ad oes brates our ais, Lees ut bay Temper within rar rane: and st but oto est importance o the bob, waters the primary cnsiuer of msl ss "Viewed in th way, ie might iy be sd to be he rest portant runent for sonal ll 3 roth Whe we cn sive for lon periods tho fod ack f wae can resutin death ia mater as. “Although iste that our muscles are me than 70 percent wate i ora ltt oe shuld ink glans water a day hasten the muscle pow process Remeber that exces yond ed metely psd tough therbdy ie ako tue tht allo the sarin mates work tee, oh then anes cking or dfcet the tho are hited the lesa we “her ens or ample avi station between wate adhe lec Petar ae sodum These elcoles ube preset nse and outie ‘rc or water t eran in proper propor. our bodies. So while ‘eter maybe of rest portance shot he ely nae of portance ‘Uecammon sem and it hit dct ake, PROTEIN: cern mystique ten round protein hes decade, Protemenihed frm ar found fever rom sharp tn {reat the food we ean is informative book, The Reales! Nabi, Ronald Deutch sats, “Protein has become the tay lure to which the enser constr rieske 3 hungy Houten a que marine” “Ts preference or protec foods, especial sty, tes bck many cet ard apa a eat dversty ours Though ancient xy noted {ert food hisrans pointcut that rom the ime Egypt's OW Kino, there wan gin feding of cae and he force fed of Bd to make for tage fess. Only in tine af famine, or in areas where anil husandy ws ot now, was this reference for potin absent impart ths preference for mes ad protein has 0 do with adton and stats Bat prota ao ial othe manenance of heath 4 rep and [pow substance The word “poten dees from te Cee and means ost mporance” But mt emphsize to he bade obsesed with ensuing enormous quate, prt does hat mean “Fen imparance "Ath rk ofepetio, let me tt again hat muscle sue copes ‘moty of water tmore an 70 percent apd only 3 sll orion i prot ‘ome 22 perce And whe | ponte out hat water dunk Yo excess 8 on be passed ough the body, posin conse in ees can be med tote jst recy ap ences ale dered hor aad carbohydrate sources ‘One gram of protein conta our avis, ist 2 one gam a carbotyarte hess eam sce ean tht led to yn mater hat "While some controversy as eating how much pon we ned in cour daly dit ost eputable sures ecomrmend abou teal rnp iy (22 pou o bedyweght To be onthe sated he RDA Comnatoe ironing for disease sess and other possible problens recommends 20 fram pet kilo of bohveight.For a 220-pound bodybulder, aly pce ogre wl be BO grams But the nets of byes ace diferent because hey tan hey and ae going muscle. ys Theta pen eauremets are dependent Seley on the inns bodyweight, noe physical actives. Under norma ‘cumstances protein not fel source, 3 ov need etna contingent ‘nc eve “Andi uch ptein do you tink i required for mince ity snus ane! Ine ao bck fo oo earn and sume we ae fo gan 10 pours of msce ins yer how mach do we pin on 3 ay bse! Digs 1 pounds of muscle by 365 and we fed ur daly average ain © be 027 bounds or ony 12 rams wbich les than hall an ounce! And mare han Bo percent of that 12 ams ss wate So how much exta poi do we fet to ain 12 yams of muscle day, most of whichis wate anyway ‘ery ite obwicue In nether section of his book, we acute to De shout one exam of protein a day for TO pounds of muscle pow 3 Sear Haw many bodybuldes gained een TO pound of muscle this past ‘ear? And how many af iy eensurang exces quarts of pote “rel beyond any soda possible need mer because the purer af Pe Sl sid hey nec et CARBOHYDRATES: infact potinkas eon he most ove-emphized| rutiens. ten carbohydrates ve been the mow ‘malged. The an ahyeate hay began in Brain nthe ey 1980s, an reached Ws apex inthe US, when dit boots by so-called "expens” bared earboydras ‘or evsyhing fam best to schizptvea! Talk about being sarge on fealty, Now let's deburk the there thee wha al gaat carbo. ‘One ofthe ist things we ern in lenny loys that ie on he plant eth is dependent on the sun, Weal ler that al of ond ere Sein wth plans When we eat ee, ora, ve detve aie hat ‘he animal wore by etn ts. Pans oh nergy 2 process ivahing the sun cle photos lahick means "ting together sth ght” What the sas puting together Sree ofthe mont tammon chercas om arth ate is atmosphere ‘aon nie and wate. Pants Use oxygen o combine with afbon donde ‘ad watrtoform aerated carbon carbo as we commonly refer Cayce re the primary fu! sure four maces And fe igh intent tinng othe Heary Duty varity o ay ee ype, Carboyin the form ofthe sale sup, glucose, the ony fuck When we ost {tke enouh st hous our et ofl maclrCotacon our dies tarsform the anipo acd alanine, dered fem ingested protin or our own muscle tsi, ito ghacone. So carbahates ao have a “potest ‘ic which shoud cause any badybuldr ons lowes dt recone, ‘heh aly. Bath ov muscles and oe ental eros system detve alas 100 percent ofthe ution For sa. Iradiion to sapling ery, carbohycats sop important ing bocce. herbs undinRNAnd DNA made rom the calyates sve consme In ight ofl hee fc, Row ean cabycaes be posonows toxins a ated bythe ance peoples “heat hat crboyraes canbe dangous bt only when ensure In ees Te ay has» cea capac for dealing with aces beyond ee ut ths capacity ot sft, and can be overwhelmed. The sare ‘ue, however wth proteins and as Prot exts now ta aces poten ye the mnt harm ang ben rate i ses eancet (dhe dherders and ah of ter degenerative dase, ‘Caohyates thei ate 4 wal adeton the bodbulers dt In addin to providing the energy necesaty Tot intense workouts Corte in the fom of cope ave stored in males, where cach (pun ol ycogen “hol” thee game of water Thi the rason you en {Een ond un a inordinate amount weg, the ay ser going on ‘carbohyate binge And Ingon low-carb its meviabiy resus proc tinge, No mata how hard yu try to abstain, the dom of he body wis fut evenly, andl temps to "over compensat” or the longed Shovape of al cahydats by making you eat everthing in ht. Ths ‘et up sper of ale ad fusraton for many who eq such ges ‘hth orl weakness and personal sotemngs. These ges are the rat ‘esl of ing to ve on ey low carbohydrate det ae De LM. ince Dons ot mn his book on dancers, Competing With Te Sih Why no vod [Sha by following 3 wel-olnced cet which harp 10 60" percent cabamydates FATS: Fats te portant fuel sources which provide energy at rest and late inenrance scien when the bods hed gcogen resewes have ‘ben ep Certain vitamin ate sole oly na 30 eos Tas ay Struc ee ina wel tance et Tats ae divided into sted ard unsaturated fas, Sates as are found in animal products and can lead o heat groblems when consumed feces, islrate at ae found sty i plans snd are now hough {0 be a conbuting factor to eat ese a6 wel. We would all do well, therefore oF oat ike ¥ the recommended 15 percent ofthe daly ‘aloe bidet "VITAMINS and MINERALS: AI the various wiamins and mines ae ‘elena to a8 mrorurens since they ae needed in uch smal quatibes ‘ona daly be Recommended daly allowances ofthe micromaients are ‘messed in ilar a opposed tothe roms sned to measure te inacnattien's Vaminsand mineral combine in tebe enzymes thet sera lass in cous important physiol process. Ios are consuming a reason wel buareed dit you ae geting al he tats and minerals You eed. Hower thee any dub 3s io wheter or not your it flan, by all means Uke a general ml ines aria super. ur daty needs fr themiron te gute {Dal so dont take vam sod minal bythe Rand ing your body ws se ther. Most wl ree be pase af, wile same, He vais A nd 0, stale tone doses Vil. Gaining and Losing Weight When we tk about gaining wright ts mp hat we spc what Lindo weigh etn rusle you want. muscle th lef 0 st fin fat fr serve wed Yesom, Wie lean uncle ps wl est frthe slowest, they sould be the ype youre most concerned with, and Ve sendy eae the neces proces ealer After smulting muscle fpowih he Ret requis) we must provide adequate maton along wth [es ecu claret soppy ur dy muitenance needs and 2 ty Bi fentowallo or muse roth or hse who might be psy undeeigh, aeing itle boda along sn muscle may robe a bd gn such cases, ard to simulate Imncle woth, td olow an agente, wel-balanced det vith 2 foto era ‘lores above rantenace neds “Thm be cl ortho who have reve consumed ge quantity 1 clones oder fo avo Boat apd gate tubes, increase You! “lore intake yadaly. One wer, sa sta sof mito one of ou" tiny meal, ad the net a couple pecs of read Alo be size to et alone ‘dee ood such a nut oe peanut ter pid whole mle Cao dense {oa les you to inccoe your close stake whe Keeping the volume ‘low ay pombe. You can age what woul happen you ed Yo ake {several housand aloes aay by eat ony salads ae vee! Dont fe cared away, however As you gan waht and mature ysl, your iret il slowdown. youre mot ert, youl Soon be puting on trove at an mca ‘Overt bles who want fo bul muscle and lose a shows 1 tram th maxim inet to simulse growth 2 Flow a well tatinced rece calves, Dic bodybuilders shoal ye cnsure the sme well lance dt (0% eatbobyarates, 25% poten id 15% (5) [Sa badybuier ting to simpy buld muscle A balanced et wl keep Sheath and provi sl the names aceed for rth By rein your rons n elee anenance evel, you ae nt proving your body wth nsaci ener In din, you are forcing the body to ge ene om {source other han gested fos nary you bd ich stored nies ‘tees I your matrance calorie eed 300 dy. y depo ack to 2500 day, you are forcing your body to wse 800 cars of ted at In the couse ofa week, sucha it wil abe yu to lowe one pound of [a since 500 x 7 equals 3500 othe rum fears stores in one pd {fa you want to lowe two pour of a a ek edace your caeis O00 ey below maintenance ot uated, however, You go below "on calories day ttl nae, 28s imp to eat 2 wel- tla Seton ite. WT your metabo i such tht even cn 1200 cares 4 diy you cant Tose much, corpensate by buming more cals Iwough exercie. Dont attempt to do this wth weight traning however, as any ater scree the duraton of your warous wll raed res m deceas Wann Intersiy- Keep your wet weskouts ens and bi Inerease your ac though serobes such es omning.cyling. ete Ruming one rae wll burn tore than 100 slr, an! eying at arte of 8-13 mes per hou wll Thre abut Goo clans an hour Before he 1979 M-Olympa wa cine Upto 40 mes inthe morning running eres at mah These sts Sone nt courting sy BN and cer wcurary ates, burned sont 2000 lanes day ‘One last wor about low-carb ets. They do work hat cen. But any die whee you aca reece consumption of one of the ‘acon il ret a weight Iss. You can achive weit oss more Sey and jst a ellectvly, by reducing consumption ofall tree Imsconrens slighty: Andy ana well anced dit and have aloe eict in our dary badge wil nt ut yor weigh fos effort eat ‘eine catboytes sch a ce crea cany bars. Actua, the ers reid” ad "unetined” on reler t theearohyaates, 35 the chem formu or most carbs we conse these, fu he to in ohh re {rs are contined all we commu as predominately “eid” fds, ‘ee woul end up wah an imbulanced det since mos fend foods conta ‘ew miner and warns. Bat were on a well laced de fos rely mater where we pt ur carbo since they allen yp ay lace {the bine they ge ovr blosream anya. The lat hwo weak Delors the 1979 Me. yma, as consuming more than 200 gan of carbs 2 fy had pancakes thee esa week nd ce crm sms every ay. "aed do sot f thing veces, however, |e my day atone ike tow 2000 and as very atin. The rau? Even though | sce second "ose weet comer 0 be the most dined competitor inte contest Some fr lon carbobyate itt 2 VIII. High-Calorie Diet: 6000 Calories any young men ake up weight ining because they ate underight Indiv ha hve been undereght ost fer esl ave ih ‘eal rates ie they bur clots 3 rapid vate, mang diicul to Ii mas ote ames. Hoveng such hgh BM these indiuals are “Specily prone to overt. nsuch ates, the indi! soul in very Fara wth meray Rey met fr 9 ew sets pe boar anno mare thon re days week An undenneigt boybuer who wars oan muscle {Eu st wad sbout sing Iie t mst ncreae i ale ake By ‘Sviuch 25500 cloves ay above is day sunterance neds the were te aco ang the method prevusty describe hat his aly mainteranee fade 9300 canes he sould up his day make by 500, making 2 td ‘F600 already. "he flowing det plan merely 2 sample since weal poses lle iainteance nets Mikethe cence ndidul mabeaonsta sua yout ae reat Smack: up orange ice "peanut bute sandwich Yeap oneal {bona 1 ap oe ak 1 cap gape jlce {sleet Tel Caos 485 bl bate Te Cahn 675 anche smack sipetes fied chicken french cup died rut Ireverbubedpotsowtbate, We cups mile tencatteuchwee des Toll Cale: 600 tra cup ol sherbt 2 pana contes 1 up owt ik Teal Calorie 1500, Dinner: Snack Teapereamafmasheomsoup ——_Teup mined us without alt ‘et sin 6 1 ep cocoa 1 nner rl an ater “ol anes 1050, ‘eupned veeaes 1 hice of pe with beverage Tmt IOS 5 Tul Calres: Aprosimately 6000 3IX. CONCLUSION ‘The materi presente inthis book snot new. can ke credit or dscovrng any of. AT did was take sme wel-knm facts racing ‘ation and aly the fo the ners of the bosybulder W's of couse Upto the indial Badu to make the praccal aplication to Ws own ‘det and need Yes meal ave unique ned! Tit does ot contac my eater sein that we ae all esenaly the same. We at all unique In that each of us ‘occupies detent space tine Regacing nation, weal metabolize ood Strano ses a we al posses feet mabe rates. Bocuse we Rae erent eb rats ve wl ll get lose wea and ow muscle tang rates of speed Whi ts obiusy tue therefore, hat we al have ‘iret cable rats hati fess obvious but equa mporany tat ‘he Blog nding abl sunveralIn ether words she sae for al man eins. The chemical procesesovening our ition of ood for energy, maintenance, rear an wrowh have been lay mapped thd cacumscrbed by pistons long ag ck pany Yebook ones Bsiolony or nuttin! since, and yu be reading abot what sor on Inte youn! and your neghbor and your tang eter" ad “ove we ae al unique personalities, we aren al hat diferent inside, We il new! pee we al req ep, we ll am cathyaates a the feof fur corr par ram weal requ tense elon to muse growth ‘real posses ied acer ali, and as bodyulders we alow ea nucle too soul ‘Ad estate we havea been duped by the manufrs of fad supplements to ane die er anche. am th fe Yo admit that | once fa forthe line ofthe poten hacker. Bue when | ch come ace the “commonsense ats rgading growth arnt hee al he Peso {hesndow and bg a sincere quest forthe ath ‘Conseing what you haw khow ~~ aba rest of read this book regarding the reaies of muscular growth and protain needs, fr eam {3 yousoin et some hl guide youn he wrong dieton erty becase fe has a 13eich amt Ar yu ging aw yor subnaqunt sos ad itary practices to be cont dominate by the bole age “mave is tere He who acs conray to wht he paces sd aol hugh {him isthe wath akin to Dostoevsky’ Unde Man wh ces "hat do care forthe awe of tre ae athe, when, for some reas, 1 ont iether, the fc that wo ps wo equals ours up you