Yes I know, diet can be an unbelievably tedious subject. I remember many years ago reading huge great books on individual amino acids, and individual vitamins and their effects. a very stimulating bed time read that was. All that matters, is what is the best way to eat to get big, and what is the bet way to eat to get ripped.

To get big:

Eat a lot! You wouldn't believe the amount of people who come to me complaining that they can't put on any weight, but only eat 2500 calories a day. Invariably they miss breakfast, and maybe have a sandwich for lunch. You have to eat big to get big.

Eat a lot of protein. Ask anyone who is big if they eat a lot of protein, and they will all say yes. Eat a minimum of 1g of protein per lb of body weight The easiest way to achieve this is by using a good protein powder, mixed with milk taken two or three times a day.

Eat at regular intervals. Try your best to split your meals over six or seven times a day. That way you will be supplying your body with nutrients all the time, leaving it in the perfect position to put on muscle.

Eat a lot of complex carbs. These are your best energy foods. Cereals, bread, rice, and pasta are the best sources. Eat!

Example of a "get big" diet


To get ripped:

Burn more than you consume. This is the bottom line. As long as you eat less calories than you burn, you will lose body fat The trick is to hold on to as much muscle mass as possible while doing this. (See next point)

Reduce calories gradually. It takes 3500 calories to lose one lb of fat, so if you reduce your daily calories by 500 a day, you will lose a lb a week. Try and lose no more than about 2 lbs a week.

Cut down your carb intake, The USA has the highest carb intake in the world and also the highest obesity rate. High insulin levels are prevelant in obese people, and eating lot's of carbs keeps those insulin levels high.

Keep your protein levels high. Stick with the 1g per lb of body weight minimum as in the off season. Reduce the calories by dropping fats, and simple sugars. Protein must stay high.

Supplements. Some people argue against using Creatine while on a diet. I'm not one of those. Creatine is one of the few natural supplements to have any benefit. Use it! Ephedrine combined with Caffeine is a definite aid to getting lean, as long as you can handle the "wired" feeling.