Transcription
egor 1:GUIDECopyright 2017. Strengthworks International Publishing. All rights are reserved.Updated 02.12.17
ADONIS GOLDEN RATIONUTRITION GUIDECategory 1 – Primary GoalMuscle BuildingBy John Barban2Adonis Golden Ratio
Copyright 2017. Strengthworks International Publishing. All rights are reserved.GUIDEINTRODUCTION .4EATING FOR MUSCLE GROWTH: GETTING THE ANABOLIC ADVANTAGE .6PROTEIN INTAKE .9MINIMUM MACROS . 11PROTEIN. 11CARBOHYDRATES . 12A NOTE ABOUT FIBER . 13FATS . 13ADONIS GOLDEN RATIO NUTRITION PRINCIPLES . 161. TOTAL WEEKLY CALORIES . 172. TOTAL WEEKLY PROTEIN . 173. THINK WEEKLY . 174. NEVER SKIP SOCIAL EATING EVENTS BECAUSE YOU’RE “DIETING” . 175. OVER/UNDER . 186. HOT BUTTON FOODS . 187. ACCOUNT FOR BOOZE . 19MACRONUTRIENT RECOMMENDATIONS. 21PROTEIN INTAKE: . 21PROTEIN RECOMMENDATIONS: . 22CARBOHYDRATE INTAKE: . 22CARBOHYDRATE RECOMMENDATIONS: . 23FAT INTAKE:. 23FAT RECOMMENDATIONS: . 23USING THE ADONIS GOLDEN RATIO NUTRITION SOFTWARE . 24INPUTS. 24Height:. 24Weight: . 24Waist: . 24Shoulders: . 24OUTPUTS . 25Ideal Waist: . 25Ideal Shoulders: . 25Ideal Weight Range: . 25Best Estimated Target Weight: . 25Suggested Daily Calorie Intake: . 25Maximum Possible Weekly Fat Loss: . 26Possible Daily Water Weight Fluctuations: . 26egor 1:TABLE OF CONTENTS
INTRODUCTIONThe time you spend in the gym isreally only half of the story for gettingto your golden Adonis ratio but theother half is your nutrition. In thismanual you’ll learn how to eat to getripped, lose body fat, and buildmaximum muscle mass. With thissystem, your current Adonis IndexRatio will determine your nutritional“As your ratio andrequirements. As your ratio and bodymeasurements change so will yourbody measurementsnutritional needs. Just as your workout ischange so will yourspecific to your current measurements sonutritional needs.”are your nutritional needs. This is becausethe shape, size, and proportion of your body is an accurate indication ofthe growth potential of your muscles and your fat loss potential. Youroutward shape and proportions tell us what is going on inside your bodyfrom a hormonal, metabolic, and functional point of view.YOUR MEASUREMENTS TELL US 3 THINGS:1. What your primary goal should be for fat loss, muscle building ora balanced mix of both.2. What workout program is ideal for your current body shape, size,and goals.3. How you should be eating and supplementing to achieve yourideal body.It’s important to match your nutritional intake with the current state ofyour body to maximize your results and get you to your Golden Adonisratio as quickly as possible.4Adonis Golden Ratio
egor 1:You’ll learn what foods to choose from for your current bodymeasurements, how many total calories to eat, how much protein to eat,and how much you should expect your body to change on a week toweek and month to month basis. No matter where you are starting from,the final goal is always to achieve maximum muscle mass with lowenough body fat levels to have impressive muscle definition.This is the nutrition manual for people in Category 1: PrimaryGoal Muscle Building (make sure you are in Category 1 if you’re readingthis manual).GUIDECopyright 2017. Strengthworks International Publishing. All rights are reserved.
EATING FOR MUSCLE GROWTH:GETTING THE ANABOLIC ADVANTAGEEating for muscle growth has been made to seem overly complicated bymuscle magazines and the ever-growing amount of blogs, messageboards, forums, and websites on the internet. The process however is notas complicated as it may seem. I’ll try to keep it very simple here.First and foremost, you need to be eating both enough calories andenough protein to allow your muscles to grow at their maximum rateand reach their maximum size. This does not mean you must eat as muchas possible (this would actually be counterproductive), but you do needto be eating enough. If you’re missing either of these you will be leavingsome muscle growth on the table and not achieving your best result.“.This ability togain muscle withoutgaining fat is theanabolic advantageyou are looking for.”The Adonis Golden Ratio nutrition software is designed tooptimize both your calorie intake for maximum musclegrowth without causing you to gain body fat. This abilityto gain muscle without gaining fat is the anabolicadvantage you are looking for that many people aremissing when they attempt to overeat to gain muscle.The old-school bodybuilder way of eating for musclegrowth was to “eat big”. This meantstuffing yourself with thousands ofexcess calories every day until youbecame fat and bloated. This was known as bulking.Bulking, however, is a backwards move as excess bodyfat actually blunts your ability to build muscle bycausing insulin resistance, amino acid resistance,chronic inflammation, and even potential testosteroneresistance. But that isn’t the worst of it, excess body fatitself can convert some of your natural testosterone6Adonis Golden Ratio
The only reason bulking with excessive calorie intake might seem towork for bodybuilders is because they take excessive amounts of drugs.These drugs offset all of the negative side effects associated with eatingexcessive calories and gaining massive amounts of weight. But even withall of the drug use by bodybuilders there is still an upper limit to theamount of calories even they can eat until they also start to gain fat andlose their ability to gain muscle.The Adonis Golden Ratio nutrition calculator is designed to give you acalorie total that will optimize your ability to gain muscle WITHOUTGAINING FAT. This is a key distinction as the myth we have been told isto eat more and more to force our muscles to grow faster than theyreally can.This system is designed for lean mass gaining without gaining fat mass.The way you can be sure that you’re not gaining fat mass is bymonitoring your waist measurement. If your waist measurement startsgoing up faster than your shoulders on a consistent weekly basis thenyou need to reduce your total calories. From my research I have foundthat for most men between the heights of 5’4” and 6’2” each added inchof waist circumference is indicative of a 5 pound gain in body fat. Forexample, if you gain 5 pounds in the next two weeks but your waist goesup by a full inch in that same time, then you’re gaining too much fatmass and you need to back off on your total calories by 10%. This shouldbe the only adjustment you need to make when eating for muscle gain.Remember the goal is to gain lean mass without gaining fat mass. Ifyou’ve gained 6 pounds of body weight, but your waist measurement hasonly gone up by ½ an inch then this indicates that you have indeedCopyright 2017. Strengthworks International Publishing. All rights are reserved.GUIDEThe bottom line is you do not have to gain any excess body fat in orderto gain muscle mass. Again, gaining body fat will only hold you backfrom gaining muscle.egor 1:into estrogen, a female hormone that actually causes you to store evenmore fat! As you can see gaining even an ounce of excess fat is not agood idea if your goal is building muscle.
added muscle weight. So, the ratio between weight gained and change inwaist circumference is how we track muscle versus fat gain. If your waistis undersized then you can expect to gain muscle mass in your lowerback and abdominal region which will increase your waist size as well.Keep a close eye on your overall definition and specifically the definitionaround your waist to be sure that you are gaining muscle and not fat.Next up is understanding protein intake.8Adonis Golden Ratio
One of the main concerns peoplehave when both eating for musclegain or fat burning is figuring outthe amount of protein they shouldbe eating. You’ll often hear that 1gram of protein per pound of bodyweight is a good guideline formuscle gain and fat loss. However this guideline is overly simplistic. Forexample why would a 300 pound obese person need 100 grams moreprotein per day than a ripped 200 pound athlete?“Protein providesamino acids for thebuilding blocks ofmuscle growth.”Based on all the protein research I have read, I think the real answer issomewhere in the middle between the bodybuilders recommendationand what the mainstream fitness media thinks. I’ve used all of the latestresearch on protein and muscle gaining to build the Adonis Golden Rationutrition calculators protein recommendation formula.Contrary to popular belief, you don’t always need to mega dose proteinto gain muscle mass and burn body fat. In fact the optimal amount ofprotein you will need changes based on your measurements as well asCopyright 2017. Strengthworks International Publishing. All rights are reserved.GUIDEProtein provides amino acids for the building blocks of muscle growth.Protein recommendations for the purpose of muscle gain will varydepending on the source. Bodybuilding magazines will put the daily totalas high as 300 grams. If you’ve ever tried eating300 grams of protein per day on a consistentbasis you’ll realize how ridiculous of a numberthis is. Other less extreme recommendations willcome in around 100 grams per day, and some socalled “experts” might even suggest that youdon’t need to go any higher than therecommended daily intake of approximately 60grams per day for an adult man.egor 1:PROTEIN INTAKE
the volume and intensity of yourworkout. Your daily and weeklyprotein intake will be calculated foryou each time you use the nutritioncalculator software. You should takeyour measurements, enter them intothe software, and follow itsrecommendation. The softwareautomatically takes into account theGolden Ratio workout you will befollowing since it’s also based on yourmeasurements. As your body changesover time so will your proteinrecommendation. Follow thisrecommendation as close as possibleas a daily average. If you miss hitting your protein totals today, you don’thave to “make up for it” by eating extra protein tomorrow, simply getback on track and hit your recommended number.10Adonis Golden Ratio
THE MAJOR MACRONUTRIENTS ARE AS FOLLOWS:1. Protein2. Carbohydrates3. FatsNote: Alcohol is technically considered the 4th macronutrient but we willnot be discussing it here as there is no requirement for alcoholconsumption and as result there is no ‘minimum’ amount to hit on a dailybasis.PROTEINOur daily minimum 60 gramsI have already given protein its own section in this book and thenutrition calculator software will provide your specific daily proteinintake requirement to optimize your muscle growth potential (regardlessif your primary goal is muscle building or fat loss or a mix).Copyright 2017. Strengthworks International Publishing. All rights are reserved.GUIDEThere are two main categories of nutrients, micronutrients, andmacronutrients. Micronutrients are the vitamins, minerals, and some ofthe other trace elements that are found in your food. A goodmultivitamin supplement can ensure you’re getting all of these no matterwhat foods you choose to eat. Of course eating a mix of whole foods willalways provide a wider variety of micronutrients that simply cannot befound in any one supplement or one food. I suggest taking a multivitamin to ensure you’re getting all of your micronutrients if you havetrouble eating a really diverse mix of fruits, vegetables, and grains. Thatis the short story on micronutrients as they are not the focus of thissection. Getting your minimum level of macronutrients is the main focusof this section.egor 1:MINIMUM MACROS
CARBOHYDRATESOur daily minimum 130 gramsCarbohydrates AKA “carbs” are thenext macronutrient to consider. Theminimum requirement of carbs tohave optimal functioning of bothyour body and your mind isestimated to be approximately 130grams per day. As you can see thisis a rather low number and onlyadds up to 520 calories of carbs per day. The types of carbs that willwork best for your body will be determined by your currentmeasurements. The main consideration when choosing carbohydratesources are the sugar content and the fiber content. Most vegetable orgrain sources of carbs will have some fiber and minimal sugar content.Fruit sources can have fiber but will also have more simple sugars.Processed refined carbohydrate products will have the highest content ofrefined or added sugar with little or no fiber unless fiber is addedspecifically.THE GENERAL CARBOHYDRATE CATEGORIES TO CHOOSE FROM ARE ASFOLLOWS:1.2.3.4.Vegetables - All formsGrains – Example: whole grain breads, pasta, or riceFruits - All formsRefined Processed Carbs – Example: Cakes, cookies and sweetsIn category 1 you can eat a mix of all 4 categoriessuccessfully as your body needs the added energy tofuel your workouts and spare the protein you eat formuscle gaining.12Adonis Golden Ratio
All of the fiber in your diet will be coming from the carbohydrates youeat. You can choose to eat whatever carbs you wish, but you should alsobe shooting to hit your fiber content throughout the day through yourcarb choices as well. The highest fiber carbohydrate choices will bevegetables, fruits, and specific grains that have a higher fiber contentsuch as whole grains and bran. Don’t try to eat too much fiber at onemeal as this will upset your stomach. Instead try to spread it throughoutthe day.Once you’ve hit your minimum level of carbs and fiber you can fill in therest of your carbohydrate recommendation with whatever carb choicesyou wish, including refined processed carbs.FATSThere are multiple forms of fat that you can find in regular foodincluding saturated, trans, monounsaturated, and polyunsaturated.Saturated and trans fats are commonly understood to be the “bad” fats,however there are some forms of each that are actually healthy toconsume. For example, some cholesterol lowering margarines aretechnically trans fats, and some forms of saturated fat can be hearthealthy. This even goes for animal fats found in meat. There is currentlyno lower necessary limit for overall fat content in the diet. This justmeans that people can be taken completely off of fat and not reallyexperience any ill effects.There is however an “adequate intake” for fats, specifically or omega-3and omega-6 fats. There is some controversy over the exact ratio ofomega-3 versus omega-6 fat you should have in your diet, but the mainpoint is that almost all of us have too much omega-6 and not enoughCopyright 2017. Strengthworks International Publishing. All rights are reserved.GUIDEThe reason fiber is useful is that it can slow down the absorption of thefood you’re eating, reduce cholesterol, and maintain your gut health.egor 1:A NOTE ABOUT FIBER
omega-3. The issue with fat is actually quite simple.All you have to do is work towards a higher omega-3 content, and alower omega-6 content. Omega 6 fats are found in most vegetable oilsand used in many forms of cooking and baking.It’s not hard to find omega-6 fats in the foodsupply, in fact it’s rather hard to avoid them.Omega-3 fats are the fish oils and typically canonly be found in either a quality omegao3 fishoil supplement or by eating fatty fish such assalmon or halibut. If you’re not a big fish eater then the easiest and mostpractical way to get omega-3 fats into your diet is through a supplement.These will help with joint function, reduce inflammation, promotehealing after your workouts, and even have some noticeable benefits onyour skin and metabolism. There is even some research to suggest thatessential fatty acids can improve muscle gain. There is one moredistinction with omega-3 fats you must be aware of. There are two fattyacids that are providing much of the benefit of omega-3 fats. They arecalled EPA (eicosapentanoic acid) and DHA (docosahexanoic acid). Younever need to attempt to pronounce these words out loud as any goodfish oil supplement will list the EPA and DHA content on the label. Ingeneral, you will be looking for a fish oil supplement that can deliver ahigh content of both of these fatty acids in as few capsules as possible.In the next section you will find our specific EPA and DHArecommendations based on your category.Fat is going to be present in many of the food choices you make on adaily basis regardless if you go looking for it. I don’t see any need to seekout specific fat choices except to take a fish oil supplement for thespecific purpose of getting omega-3 fats into your diet. Alternatively, youcan eat 2-3 servings of fatty fish per week to get your omega-3 content,or you can combine a mix of fish oil supplements and eating fish.Personally, I like the latter option of eating some fish on a regular basisand taking an omega-3 fish oil supplement.14Adonis Golden Ratio
The main source of omega-6 fats willcome from nuts, avocados, and many ofthe seed oils. But as I mentioned before,you don’t actually have to look for thesefats and purposefully include them inyour diet, they will find their way intomany foods as part of the cooking, baking, and preparation process. Justfocus on increasing omega-3.egor 1:The main sources of saturated fat in your diet will come from animalmeats, dairy products, and any baked goods or sweets that you choose toconsume.GUIDECopyright 2017. Strengthworks International Publishing. All rights are reserved.
ADONIS GOLDEN RATIO NUTRITIONPRINCIPLESThese principles are the main focus of the nutrition philosophy withinthis program. This is the fundamental basis of what we think aboutnutrition- it doesn’t have to be as strict as you’ve been led to believe.Structure can work for some people but you don’t have to live thebodybuilder lifestyle with Tupperware containers and cooking thestandard chicken breast/sweet potato/steamed broccoli meals every day.Our clients have had great success following these principles withoutmaking it any more complicated. In this manual, I give looserecommendations about carbohydrates and achieving your minimummacronutrients for the day. Some of the recommendationsmay fit for you, some may feel too cumbersome and youcan certainly take them or leave them.“One of the biggestproblems people facewith getting in shapeis over-complicatingthe process.”These following 7 principles should guide you throughevery decision you make with food and dieting. Followthese principles first and foremost, and once you’vemastered these, then and only then should you attempt toincorporate the recommendations you will find later in thismanual in the “macronutrient recommendations” section.One of the biggest problems people face with getting in shape is overcomplicating the process and specifically overcomplicating nutrition.In many cases, you’ll never actually need to go beyond these principlesat all. I suggest you read these principles and let them sink in, especiallynumbers 1-3. These may very well be all you ever need to get to yourdesired goal.16Adonis Golden Ratio
daily and weekly calorie recommendations. Your primary focus shouldalways be on this number. The calories you eat will far outweigh whatyou eat when it comes to maintaining a lean physique and building leanmuscle. If all else fails, sticking to this one principle will still get youmost of your results.egor 1:1. TOTAL WEEKLY CALORIES – Follow the Adonis Nutrition Calculator2. TOTAL WEEKLY PROTEIN – Hit your daily/weekly proteinrecommendations. You don’t need to hit these exactly every day, but asan average throughout the week. If your protein recommendation is 130grams today and you only eat 100, you can make up for it by eating 145grams on the following 2 days. Don’t stress too much about it if you havea few under days, as you can always make up for them at another time.calorie and protein goals on a weeklybasis. You’re going to have some higherand lower calorie and protein daysthroughout the week and that’s fine. Yourgoal should always be to arrive at yourrecommended calorie and protein total at the end of the week instead ofspecifically each day. Thinking in terms of having a “winning week” is farless stressful that judging your success on a daily basis. Even the mostdisciplined people have bad days, in fact they have bad days almostevery week. Instead of feeling stressed and disappointed that you didn’thave a perfect eating day every day, shift your focus to winning theweek. This takes the pressure off of having to be perfect every day andironically it makes it easier to stick to your plan each day!4. NEVER SKIP SOCIAL EATING EVENTS BECAUSE YOU’RE “DIETING” –Identify the social eating events you want to attend and work the rest ofyour week around these. For example a client of mine is routinely on theroad and has to eat lunch with clients. He cannot skip this meal and hecannot appear to be obsessive compulsive about his diet at this mealeither. So he eats a sensible mix of food at these business lunches andCopyright 2017. Strengthworks International Publishing. All rights are reserved.GUIDE3. THINK WEEKLY – Think of hitting your
adjusts the rest of the day/week to fit around this lunch event. This isimportant because social eating is a bonding experience and if your jobdepends on landing the sale or winning the client over you don’t want toappear to be an obsessive bodybuilder at a business lunch. It could evenbe the make or break point for landing the deal. Even if you don’t have ajob that requires you to be taking clients out for lunch or dinner thissame principle of bonding with others over food applies. You never wantto be missing out on a social experience because of your diet. Get backto your diet the following day.5. OVER/UNDER – This simply means if you overeat today you mustunder eat tomorrow or for the next few days to compensate for today.You could also prepare for a bit overeating event (such as Thanksgiving)by under eating for a day or two leading up to the big day. This is assimple as looking at your daily and weekly calorie total the nutritioncalculator gives you and adjusting down on the 2-3 days leading up tothe day when you know you’ll go over your calories. Of course you willbe guessing at how much over you will be going on the overeating daybut taking action on this is better than simply letting the day passwithout having some under eating days to compensate.6. HOT BUTTON FOODS – There are some hot button foods that youlikely cannot control yourself around and you know you will overeatthem. For me it is chicken wings. I know if there is a social event withchicken wings I’ll eat a lot of them. This is the one food that I must beaware of because I know if they’re around I’ll be powerless to controlmyself. For other people, it might be things like peanut butter, cereal, orcookies. Whatever your ‘hot button food’ is make a conscious effort toonly expose yourself to this food on a limited basis. I don’t believe inlabeling any food as “bad”, but I think you should identify that one hotbutton food that seems to have control over you and limit your exposure.18Adonis Golden Ratio
Keep in mind this technique only works for people who can actuallycontrol how much booze they’re drinking once they get started. If you’rean all or nothing kind of drinker then just eat as you normally would andplan on having a few diet days afterwards.The following section includes macronutrient recommendations you cantest out once you’ve mastered the principles written above. Some ofthese recommendations will work well for you, some may feel toodifficult. You can test each one a week at a time. After a week if it seemsdoable and you can work with a given recommendation then keep it inyour nutrition strategy for the remainder of the 12- week program. If onthe other hand, it’s feeling too difficult to keep up with discard thatrecommendation and move on to the next one to test BUT, and this is abig BUT- they’re only useful if you’re following the 7 principles abovefirst.Copyright 2017. Strengthworks International Publishing. All rights are reserved.GUIDEalcohol you have to account for it in your total caloriecount for the week. On a big drinking night somepeople can put back 2,000-3,000 calories just inbooze! This has to be accounted for in your weeklycalories. If you want to stay on track with your idealbody goals, you’re setting yourself up for a few harddieting days to make up for this. I encourage you tofind lower calorie booze options if you must drinkalcohol. Also pay attention to the extra calories that end up gettingconsumed when we get the munchies at the end of a night of drinking.You can certainly have alcohol, but be smart about your choices. I’ll betyou’ll be surprised at how fast it adds up. As crazy as this sounds theeasiest way to keep a lid on over consuming calories on a night ofdrinking is to eat less food during the day before you go out. You’ll endup needing far less booze to catch a buzz so if you can control yourselfyou’ll actually end up drinking less and it still leaves room for foodafterwards.egor 1:7. ACCOUNT FOR BOOZE – If you’re going to drink
Also, keep in mind the recommendations in the following section aremeant to add to and further accelerate your results on this specific 12week program, however they are not meant to be used forever. The 7principles above on the other hand are the core of your long-termnutrition strategy and you should always be thinking in terms of thoseprinciples from now on. Getting these principles ingrained into yourthought process will do more for you getting to your golden body andkeeping it than anything else.20Adonis Golden Ratio
The following macronutrient recommendations are strategies you cantest out while you are following this specific 12-week program. Addthem in for a week at a time. At the end of the week decide if it fits intoyour schedule or not. If it does not fit, discard it. As I’ve stated before aslong as you’re hitting the weekly calorie and protein totals the nutritionsoftware gives yo
The old-school bodybuilder way of eating for muscle growth was to "eat big". This meant stuffing yourself with thousands of excess calories every day until you became fat and bloated. This was known as bulking. Bulking, however, is a backwards move as excess body fat actually blunts your ability to build muscle by