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Food’s high in simple carbs and saturated/trans fat??
 
Lately I have been noticing a common theme with meal plans including tons of saturated and trans fats, high glycemic index, cholesterol and sodium…
 
Some examples: 
 
Example 1: glennpendlay (strength coach expert) 
 
Favorite Breakfast
 
-In one pan, melt some butter and put two pieces of Texas toast in to fry in the butter.
 
-In another pan put two pieces of bacon on to cook.
 
-In a third pan, cook a little bit of mild pork sausage.  While the pork sausage is cooking, whip two eggs in a bowl, throw them in with the sausage when it’s done, it should be crumbled by the way. 
 
Take the bread, which is now browned on one side, and put a piece of cheese on it, then put the egg/sausage mix on that.  In the pan that had the egg/sausage mix in it lay down two cold cuts, one of turkey, one of ham.  Let them brown.  when they have browned (doesn’t take long) lay them on the eggs, and put another piece of cheese on top of them, then the bacon on top of that, then cover with the second piece of toast. 
 
Now just to make sure you have it right, here is your sandwich listed from the top to the bottom.
 
-Buttered bread
-Bacon
-Cheese
-Ham and Turkey
-Eggs and sausage
-Cheese
-Buttered bread.
 
This is how I like to make my eggs!!! 
 



My thoughts “WHAT????????????????????” 
   
 

Example 2   JonNorth  
 
Every morning I make myself four eggs with cheese, three sausage links, hash browns and a few pieces of toast with butter.  I drink my coffee for my energy, or I will drink a monster energy drink.  
 
I know those are bad for me but I love them!  They give me a different kind on energy that really gets me going even more than coffee, do you know why that is??  After training I will go home and make myself a few chicken sandwiches with milk or a few bacon cheese burgers on my george forman grill!!!  lol I love that thing. 
 
 Or if I am too lazy to make any food I will go eat at chipotle.  I do take a protein powder in the morning, afternoon and night and it’s called Foundation.  It has creatine and protein in it, so I am killing two birds with one stone; it’s the best protein and creatin I have ever taken.  Love my fish oil, it’s like magic and that’s about it, a steak before bed with some potatoes and veggies, milk all throughout the day, red cap of course because I need that fat! 
 
I am on the everything diet just because with how often I train I lose alot of weight if I don’t eat foods high in calories and fat; I hate it to be honest with you.  I enjoy eating healthy, I look a little better and feel a little better but I just cant eat all to healthy or it will effect my training, so pizza, burgers and fried chicken is sometimes a must for me, but my coach really pushes me to eat as much MEAT as possible.” 
 
 
MY THOUGHTS.. “WHAT!!!!!!!!!!????????”
 

THIS is absolutely CRAZY!!!   
 
Talk about high blood pressure, clogged arteries, high cholesterol, risk for diabetes and OBESITY!!!! 
 
If you are training for strength, power, or muscle mass why cant you eat calorie dense foods such as nuts/nut butters, seeds, avocados, dried fruit, healthy oils, salmon, steaks, lean meat, whole eggs, rice, oatmeal, whole wheat bread, potatoes ect?
 
I am sorry but I do not agree with these ABSURD eating habits… fries, burgers, pizza, fast food, hydrated and partially hydrated oils is not HEATLTHY… 
 
I believe you can bet all the benefits of bulking and strength through clean eating, supplementation, marco pairing/timing, a good training program and increase of calories. 
   
 
What are your thoughts?  Am I the only person who sees these recommendations by “strength coaches” and “athletes” appropriate???!!!!!

: glennpendlay (strength coach expert) 
 
Favorite Breakfast
 
-In one pan, melt some butter and put two pieces of Texas toast in to fry in the butter.
 
-In another pan put two pieces of bacon on to cook.
 
-In a third pan, cook a little bit of mild pork sausage.  While the pork sausage is cooking, whip two eggs in a bowl, throw them in with the sausage when it’s done, it should be crumbled by the way. 
 
Take the bread, which is now browned on one side, and put a piece of cheese on it, then put the egg/sausage mix on that.  In the pan that had the egg/sausage mix in it lay down two cold cuts, one of turkey, one of ham.  Let them brown.  when they have browned (doesn’t take long) lay them on the eggs, and put another piece of cheese on top of them, then the bacon on top of that, then cover with the second piece of toast. 
 
Now just to make sure you have it right, here is your sandwich listed from the top to the bottom.
 
-Buttered bread
-Bacon
-Cheese
-Ham and Turkey
-Eggs and sausage
-Cheese
-Buttered bread.
 
This is how I like to make my eggs!!! 
 
 
 
 
My thoughts “WHAT????????????????????” 
   
 
 
Your afraid of a little butter and whole eggs and red meat? I suppose you also think the USDA food pyramid is great?

What has the “fat phobia” done for the modern diet?  Made well intentioned people throw out the most nutritious part of an egg?  Encouraged people to switch from butter to wonderful partially hydrogenated vegatable oil?  Put “fat free” or “lite” yogurt on the shelves of grocery stores with no fat but 40 grams of sugar???

The fat Nazi’s have been successfull in changing our perception of what is healthy and changing our diet as a nation.  We do eat less fat, less saturated fat, less cholesterol than we used to.  At one time, bacon and eggs was considered a wholesome, healthy breakfast.  Now its looked at with disgust by many, and a muffin and juice is considered healthy. 

Where has this got us?  Less obesity?  Less diabetes?  Less heart disease?

The sooner people get over the absurd idea that we need to eliminate nutritions food like egg yolks and red meat from the diet and replace it (because it does get replaced) with crap like high fructose corn syrup the better.  The sooner people get over the idea that you can make things like yogurt more healthy by taking the fat out of it and adding a whole bunch of sugar, the better.

The quicker people realize that the ever growing number of 250lb, 12 year olds with diabetes and terrible blood lipid profiles is caused by eating sugar while sitting on their asses, not by egg yolks, the better. 

 
i think you meant to say “inappropriate”, otherwise i agree that their recommendations for these elite athletic training diets are totally appropriate.

my thoughts:

- athletes that train at this level need good sources of saturated fats and large amounts of protein, period. examples being not only Jon North and other athletes under Glenn’s tutelage, but also Kai Greene, two-time winner of the Arnold Expo who has been known to eat as much as 9 lbs. of steak each day.

- http://muscledog.com/article/view/101/BUILDING_THE_PERFECT_BODY_DIET_AND_TRAINING_INS-
IGHTS_FROM_2TIME_ARNOLD_EXPO_WINNER_KAI_GREENE


- the only reason you think that these high fat diets are going to cause high blood pressure, high cholesterol, clogged arteries and risk for diabetes and obesity is because of some really really really bad research and dogma that has been circulated for the past 30+ years.

- http://muscledog.com/article/view/132/THE_FATS_SERIES_PART_THREE_SURPRISINGLY_SUPER_S-
ATURATED_FATS

- dietary cholesterol has little impact on blood cholesterol. ask any nutrition expert worth their salt (Bowden, Chek, Berardi, Lowery, etc) and they will tell you this.

- i didn’t see any mention or recommendation to eat hydrogenated oils in either of those diets. milk, cheese, butter, bacon etc DO NOT EQUAL hydrogenated oils.

- you are asking why you can’t eat calorie dense foods such as nuts/nut butters, seeds, avocados, dried fruit, healthy oils (i’m assuming you mean “fats”…butter?), salmon, steaks, lean meat, whole eggs, rice, oatmeal, whole wheat bread, potatoes, etc?

weren’t these the very things they have in those diets? the only thing they mentioned missing from your list, but probably included in “etc?” is cheese. hell, they even included using “turkey sausage” instead of pork sausage…

- Glenn and Jon both fully recommend eating nuts, berries, salmon, and especially veggies as part of a nutritious diet.

- you might not have trained, or trained with or around many elite athletes, but this is their reality and what they need to eat in order to be successful. the greatest strength coaches in history, guys like Ivan Abadjiev (whom we have worked with) will tell you this. simply walk into any D1 football program’s dining facility and take a look at what they are serving these kids.

- they’ll be the first to tell you that a normal person shouldn’t eat like that (I think I saw a post where Glenn said even he doesn’t eat like this every morning), but if you want to be an elite athlete this is the way you need to eat and train.

-actually the only absurd thing I keep seeing is taking out your egg yolks and replacing them with nut butters and avocados. why can’t you eat both? you know how many amazing nutrients and compounds you are throwing away that you aren’t getting from those other fats?

- http://muscledog.com/article/view/74/WHITE_MEN_CANT_JUMP

Exactly.  The ideal diet would be based around unprocessed nutrient dense food. 

People who train very hard also need energy dense food. Egg yolks and red meat fill this requirement very well.  Of course, so do many other things, but really, has anyone ever been successfull gaining weight while training 4 hours a day on avacodo and salmon?  It SEEMS like nuts and fish would support maintaining or increasing the bodyweight in a hard training athlete…  however…

There is a saying that keeps popping into my head when I discuss this topic…  “In theory, there is no difference between theory and practice.  In practice, there is”.

: glennpendlay (strength coach expert) 
 


And, please dont call me an expert.  For whatever reason, that word makes me extremely nervous.

Ok I think that Glenn’s breakfast sounds incredible. Plus if you are eating it in the morning, and are active during the day like Jon and Glenn are, then aren’t you burning all that fuel anyway. I mean its not like these guys have much body fat anyway, and they don’t eat the breakfast and sit around watching TV all day… I am not an expert but I do think it kind of is common sense to say that canceling out all things that are “bad” or “replaceable” as it was put is a huge mistake. Yea maybe if you are completely inactive this isn’t the ideal meal for you, but hey if you are inactive I’m pretty sure you have mistaker muscledog.com for hotdog.com. i say eat the meal and burn it off during the day…

 
Ok let me start with this… “Four eggs with cheese, three sausage links, hash browns and a few pieces of toast with butter”
 
Talk about a “fat overloaded breakfast.. I am certainly not afraid of whole eggs, red meat and healthy fats! However I do believe in moderation and balanced healthy meals…
 
OK… maybe eggs, cheese, sausage link, hash browns, bread and butter and are not processed garbage but that is a sh*t load of calories and fat for one meal. 
 
It’s mostly saturated fat which is not horrible but in large quantities (IN ONE MEAL) it’s not healthy)…
 
I do not believe that people should eliminate whole eggs or eat partially hydrogenated vegetable oil… I am simply saying MODERATION! 
 
I am NOT a fan of fat free processed food with tons of extra carbs, sugars and chemicals added.  However there are great alternatives of fat free foods such as fat free or low fat milk, cottage cheese, greek yogurt, cheese ect… If whole fat products do not fit in your macros/calories, and goals, what’s wrong with eating low fat/fat free?
 
Did you every think that NOT everyone in the world is an Olympic lifter, power lifter, elite athlete or body builder… There are many people that are trying to loose weight and lean up…  
 
Would you recommend “four eggs with cheese, three sausage links, hash browns and a few pieces of toast with butter” to an individual who is tying to lose weight??  
Some ones choice of food should be very specific to their goals… It just seems that you are promoting these foods/meals to anyone who is trying to eat healthy…
 
One example… I am on a cutting diet were I have to monitor or at least be conscious of my macros and calories.  I rather eat egg whites, oatmeal and fruit and save the fat/calories for another meal. Is there anything wrong with that?? NOOOOO!
 
There are many factors that may cause obesity; bacon, muffins, butter, white breads processed food, going out to eat, portion sizes, concentrated sugar filled juice,, lack of education, pesticides ect are contributors. (some of your suggestions!)
 
When I ask an obese person what they ate for breakfast it usually consist of bagel with bacon, egg and cheese, bacon/sausage, muffins, juice (empty calories, you should eat the actual fruit!), whole dairy products…
 
I think what it comes down to is food pairing.  These foods are not horrible, however eaten in one meal causes insulin spikes and stored excess fat.
 
SO i guess you are a fan of cookies… (Butter, whole eggs, flour, whole milk?) LoL  
 
I am very open minded when it comes to Nutrition.. I don’t believe there is “one” magic diet…
 
Hey! If that breakfast works for your GREAT! But I wouldn’t recommend it for just anyone… I know if I pair those foods i would definitely gain weight… I feel like you are not being open minded…  
 
Glenn.. Do you believe a calorie is just a calorie?? why cant you get calories from healthy food?? and not crap food

 
 
 : glennpendlay (strength coach expert) 
 

And, please dont call me an expert.  For whatever reason, that word makes me extremely nervous.[/QUOTE]
 
haha.. what would you like to be called Mr. Pendlay??

 
 
i think this is where all this confusion is coming from. i thought you pulled these out of THEIR MEAL PLANS, not their recommendations for other people to eat?
i’m sure Glenn and Jon wouldn’t recommend that their grandma eat this, or that you eat this, or that Weekend Warrior Jim who sits at his desk for 9 hours a day eat this. this is the breakfast that elite athletes eat.
besides the fact that you are calling their choice of foods “crap”, and we can certainly debate that all day long (i still disagree with you), i think you are saying that they recommend this for everyone to eat which is not true at all.

oh and yes, there is something terribly terribly wrong with you eating egg whites.

Llulko, I’m sorry but I kinda have to agree with the boys on most of this. I haven’t trained with or around athletes of this caliber either, and it’s pretty shocking seeing just how much they eat, but you also have to remember that they train for like 4 hours a day and if they don’t eat this much they will lose weight extremely quickly and their bodies won’t get sufficient nutrition to continue to train at that level.

I agree with you that not everyone can’t eat like that, I know I certainly couldn’t, but I don’t think that they are encouraging everyone to eat like that.

It sounds like a typical dirty boy diet, but if they are burning the calories I don’t think you are going to see all those things you are worried about. We could just ask Jon to post a picture of himself with no shirt on and see, haha!

Ok… all I am hearing is that this meal plan is great for elite athletes… I can read what you are writing but you are not backing yourself up… I understand that they need tons and tons of calories because they train extremely intense for 4hour+ but the questions is WHY cant healthy foods such as red meat, whole grains, nuts, healthy oils, ect do the trick???
 
Just back up your reasons.. Are you saying that these high glycemic/fat foods help maintain or increase their weight and improves power/strength more then “healthy” bulking foods????? 
 
I am still not convinced because you have not given me any reason but “elite athletes need these caloric nutrients due to there activity expenditure”
 
Do you believe a calorie is just a calorie… I do not believe all calories are created equal…
 

[/quote]
 
Pete.. Stop hating on my egg whites!! I HATE your yolk!!!
 
But i must say eggs over easy with ezkiel bread is pretty dam good!!

 
i posted most of my reasoning in my first post in this thread, even providing articles to back up what i was saying.

i don’t believe all calories are created equal either. obviously 100 calories of sugar and hydrogenated oils are not as nutritious as 100 calories of broccoli, but stop trying to make it seem like that is the type of food these guys are eating.

you keep listing “healthy” foods but you keep including things like red meat, healthy fats, nuts… trust me, these guys eat plenty of that. you are picking on one breakfast meal that they posted and saying it’s garbage, but if you really break down what it is they’re eating, it’s not bad. it just seems like a ton of calories cause it’s more than what you eat.

as far as the types of foods elite athletes need, yes they need to get high amounts of fat, protein, saturated fat, and yes even high glycemic carbs. their energy expenditure is way higher than a normal persons and they need to replenish those calories quickly, and give their body enough vitamins and minerals to keep functioning.

i have no idea what this “healthy bulking” is that you are referring to. in order to either gain or maintain the types of weight levels we are referring to with this kind of energy expenditure, you have to eat extremely calorie dense foods, and lots of them. you want to eat as many veggies as possible, but you also need to eat things like butter and meats and breads that carry a lot of calories. these would be unhealthy for a person who isn’t consuming these types of calories, but it won’t result in a ton of fat storage or high cholesterol like you are proposing. now if they stop lifting like this and continue to eat that way, it would definitely happen and you can see this with tons and tons of elite athletes who do this and gain a ton of weight, adipose tissue, diabetes, etc etc. but these guys are still training so it isn’t an issue for them.

just eating a bunch of meat, cheese, butter and bread won’t instantly cause fat storage and insulin spikes and everything else. their body biochemistry and hormone levels are different than a normal persons and their body will use and partition those calories and nutrients to the places that need them.

is that a good enough explanation for you?

In my years of working with Olympic lifters and strength athletes, I gotta side with Glenn on this one. I’ve seen guys try to do this on “clean” diets and they slowly lose strength and weight, they become fatigued easily and lethargic. Our athletes have worked with the best in the biz (Ivan Abadjiev and now Glenn Pendlay) and this is always what is recommended and this is what has been proven to work.

Obviously you wouldn’t recommend this type of eating to little girls, but our lifters are not little girls. I’m not nutrition expert either, but I stick with what works and what guys who should be considered experts have told me.

Just curious..
 
I know olympic lifters do not focus on body fat however what is a typical body fat range for these athletes?

 

Your not making sense.  you say you understand that this is for hard training elite athletes, then you cant understand about the high fat and high calories!  Do you not understand that for intense physical activity, and lots of it, you need high calories?

You say you are in favor of eggs and red meat, then you bash a meal where most of the calories come from eggs and meat…

I think I know where the contradiction is.  You say you are comfortable with fat, but egg yolks, red meat,  butter, or probably even whole milk make you nervous.  You say it, but in your heart you dont believe it.  No matter what you say, a muffin and a glass of orange juice dont make your heart rate go up, but eggs and bacon do.  

This is the same “brainwashing” that leads people to pick the “lite” version of foods with the fat taken out and high fructose corn syrup added, or to pick margarine made with partially hydrogenated vegetable oil over plain old butter and think they are making the healthy choice.  You may deny it and say no, no, i dont like the partially hydrogenated oils or the corn syrup, but, you are buying into the same wrong-headed thinking.

I would CHALLENGE you to eat your yolks, red meat a couple of extra times a week, snack on almonds, and figure out a way to add a little extra olive oil to your diet.  I bet in a couple of weeks, you will find yourself able to train harder and still recover, feel better, and not have magically grown a huge butt.   While your at it, you might also want to cut your intake of grains, increase your intake of berries and vegetables, and, finally try roasted pumpkin seeds.  They are awesome, I buy them by the pound for the lifters I coach for snacks.  Trust me, you will like them.

Pumpkin seeds are awesome and I don’t eat the shell so by taking out each seed from the shell it seems like it’s some kind of satisfaction you get from eating the seed and doing all the work. It’s like a prize in a cracker jack box. Glenn just laid down the law…red meat is awesome… and who doesn’t like some ripe berries? I don’t know I think this debate is kind of a one sided no brainer… but maybe that’s just me 

Yeah looks like Llulko vs. World, haha.

Glenn made some interesting points about the mindset thing. No matter how much you SAY that you believe that fats are not going to kill you, you still might have that little man in the back of your head saying “Whoa, the last 30 years we haven’t done that, we’re used to eating the other things…”. Could be a serious mental block that you really aren’t aware of.

 
 
Your not making sense.  you say you understand that this is for hard training elite athletes, then you cant understand about the high fat and high calories!  Do you not understand that for intense physical activity, and lots of it, you need high calories?
You say you are in favor of eggs and red meat, then you bash a meal where most of the calories come from eggs and meat…
I think I know where the contradiction is.  You say you are comfortable with fat, but egg yolks, red meat,  butter, or probably even whole milk make you nervous.  You say it, but in your heart you dont believe it.  No matter what you say, a muffin and a glass of orange juice dont make your heart rate go up, but eggs and bacon do.  
This is the same “brainwashing” that leads people to pick the “lite” version of foods with the fat taken out and high fructose corn syrup added, or to pick margarine made with partially hydrogenated vegetable oil over plain old butter and think they are making the healthy choice.  You may deny it and say no, no, i dont like the partially hydrogenated oils or the corn syrup, but, you are buying into the same wrong-headed thinking.
I would CHALLENGE you to eat your yolks, red meat a couple of extra times a week, snack on almonds, and figure out a way to add a little extra olive oil to your diet.  I bet in a couple of weeks, you will find yourself able to train harder and still recover, feel better, and not have magically grown a huge butt.   While your at it, you might also want to cut your intake of grains, increase your intake of berries and vegetables, and, finally try roasted pumpkin seeds.  They are awesome, I buy them by the pound for the lifters I coach for snacks.  Trust me, you will like them.[/QUOTE]

Game, Set, Match.

i really couldn’t have expressed this point better myself. i’ll join Coach in challenging you to eat those yolks, haha.

Glenn Quote    “You’re not making sense.  You say you understand that this is for hard training elite athletes, and then you can’t understand about the high fat and high calories!  Do you not understand that for intense physical activity, and lots of it, you need high calories?”
 
 
Glenn! I never said elite athletes should not eat high fat and high calories! Obviously they should to meet their energy expenditure. However, I don’t agree with your food/pairing choices which make up your higher calories… It’s too much fat in one meal… STOP implying that I am against fat… I certainly am not against healthy fats. I am completely aware of the health benefits (aiding in fat loss or lean muscle mass, metabolism, insulin resistance, hormones ect… But bacon butter and sausage in one meal? Come ON!
 
 
I loved your answer. 
 
 
Glenn Quote “For a superheavy, you want them in the 20-25% range.  For whatever reason, they typically perform best with this bodyfat level”
 
 
To my knowledge a male who is holding 20-25% body fat is considered OBESE!! That’s my point.. I don’t care if they can lift thousands of pounds over their head; 20-25% is not a healthy weight… If you say that helps with their strength… fine! I will not argue that, but don’t judge my opinion and say they are healthy…
 
With the food choices/pairings that you are recommending to these heavy weights, I would love to see their cholesterol and blood pressure levels…
They are FAT and STRONG!  
 
 
Glenn Quote: “You say you are in favor of eggs and red meat, then you bash a meal where most of the calories come from eggs and meat…
 
 
I am not bashing eggs and red meat.. Dam! I eat flank steak 1-2 times every week.. As i said before, whole eggs, steak, butter, and whole milk in one meal = TONS OF FAT!! Where is the balance?

Glenn Quote: “I think I know where the contradiction is.  You say you are comfortable with fat, but egg yolks, red meat, butter, or probably even whole milk make you nervous.  You say it, but in your heart you don’t believe it.  No matter what you say, a muffin and a glass of orange juice don’t make your heart rate go up, but eggs and bacon do.”
 
 
I am no way against these foods! (Except for juice, muffins).  Personally I like to eat every 2-3 hours so i have to watch my calorie content in eat meal… If i ate whole eggs, butter, bread, whole milk and toast for each meal, I would blow up…. I would have one fat source per meal…
 
Once again this has to do with age gender, “activity level”, and genetics ect… For your athletes some these food choices might work but don’t go pushing them on me…
 

Glenn quote “This is the same “brainwashing” that leads people to pick the “lite” version of foods with the fat taken out and high fructose corn syrup added, or to pick margarine made with partially hydrogenated vegetable oil over plain old butter and think they are making the healthy choice.  You may deny it and say no, no, i don’t like the partially hydrogenated oils or the corn syrup, but, you are buying into the same wrong-headed thinking.
 

 
OH NO you didn’t!!!!!   I don’t eat processed food.   If you read my meal plan and stopped thinking about butter and bacon you will see that i eat organic fish, chicken, flank steak, egg WHITES, Greek yogurt, oatmeal, berries, natural nut butters, tons of veggies, avocado ect.. Were in my meal plan do you see processed food??????
 
 
Glen Quote: I would CHALLENGE you to eat your yolks, red meat a couple of extra times a week, snack on almonds, and figure out a way to add a little extra olive oil to your diet.  I bet in a couple of weeks, you will find yourself able to train harder and still recover, feel better, and not have magically grown a huge butt.   While you’re at it, you might also want to cut your intake of grains, increase your intake of berries and vegetables, and, finally try roasted pumpkin seeds.  They are awesome, I buy them by the pound for the lifters I coach for snacks.  Trust me, you will like them
 
 
 
-Why do you suggest I eliminate my grains?  The only grains i eat are ½ cup oatmeal in the morning??
 
-You also suggested that I eat more veggies… I eat at least 4 cups of green veggies and 1 cup of strawberries… Why would u suggest i eat more? I would think that is a sh*t load of fiber..
 
 
Deal! I will add pumpkin seeds in my diet, I love the way they taste, but once again i have to make changes in my meal plan so they fit with my daily calorie allowance.
 
Note: I don’t count calories/ macros however I have good judgment and try to stick with 1500-1700- calories a day. Moderate protein, carbs, and low fat.. I am not against fat, although (through trial and error) I am better with  lower fat.  
 
 
To be honest with you, you might be an expert with diets for Olympic lifters (even though i don’t agree that 20-25% body fat is healthy), but I would challenge you to a fat loss diet (recommend by you) and see if I actually lose any weight?
 
 
 
I thought nutrition was 70-80% of your goals?
 
I think we are looking at two different goals… When I think of meal plans/diet, i am looking at diets meant for bodybuilders and fitness enthusiast who are trying to gain lean muscle mass and cut fat…

what a bodybuilder eats…
1-2 Gallons of Water a day
 
 
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)
 
 
Complex Carbs (nothing enriched, bleached or processed if possible)
 
Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking) 
  
  
Fibrous Carbs
Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
 
 
Fruit
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes ect
 
 
 
Healthy Fats
Natural Style Peanut Butter
Olive oil, Safflower oil coconut oil, grape seed oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
 
Dairy
Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt 
  
  
 

this debate is B-A-N-A-N-A-S.  c’mon people you know you’re all craving a big, juicy double whopper with cheese….

haha! D_unit.. Glenn would recommend it for their dinner

Glenn Quote “For a superheavy,
you want them in the 20-25% range.  For whatever reason, they typically
perform best with this bodyfat level”
 
 
To
my knowledge a male who is holding 20-25% body fat is considered OBESE!!
That’s my point.. I don’t care if they can lift thousands of pounds
over their head; 20-25% is not a healthy weight… If you say that helps
with their strength… fine! I will not argue that, but don’t judge my
opinion and say they are healthy…
 
With the
food choices/pairings that you are recommending to these heavy weights,
I would love to see their cholesterol and blood pressure levels…

They are FAT and STRONG!  
 
 
actually i am going to be writing an article about this very topic, “Looks Can Be Deceiving”.
you may think that because they are big men and that they have what the BMI considers to be a high body fat %, that they are unhealthy and have things like high cholesterol and blood pressure. but let me ask you this:
knowing that sumo wrestlers are some of the fattest human beings on the planet, would you guess that they are insulin resistant or insulin sensitive? sumo wrestlers are certainly more “obese” than these super heavyweight Olympic lifters…
now keep in mind that insulin resistance is one of the leading factors for diabetes, metabolic syndrome, etc, and is one of the very best measures of how healthy a person is.

I’m having whatever Jon North is having. 

 “You’re not making sense.  You say you understand that this is for hard training elite athletes, and then you can’t understand about the high fat and high calories!  Do you not understand that for intense physical activity, and lots of it, you need high calories?”
 
 
Glenn! I never said elite athletes should not eat high fat and high calories! Obviously they should to meet their energy expenditure. However, I don’t agree with your food/pairing choices which make up your higher calories… It’s too much fat in one meal… STOP implying that I am against fat… I certainly am not against healthy fats. I am completely aware of the health benefits (aiding in fat loss or lean muscle mass, metabolism, insulin resistance, hormones ect… But bacon butter and sausage in one meal? Come ON!
 
 
I loved your answer. 
 
 
Glenn Quote “For a superheavy, you want them in the 20-25% range.  For whatever reason, they typically perform best with this bodyfat level”
 
 
To my knowledge a male who is holding 20-25% body fat is considered OBESE!! That’s my point.. I don’t care if they can lift thousands of pounds over their head; 20-25% is not a healthy weight… If you say that helps with their strength… fine! I will not argue that, but don’t judge my opinion and say they are healthy…
 
With the food choices/pairings that you are recommending to these heavy weights, I would love to see their cholesterol and blood pressure levels…
They are FAT and STRONG!  
 
 
Glenn Quote: “You say you are in favor of eggs and red meat, then you bash a meal where most of the calories come from eggs and meat…
 
 
I am not bashing eggs and red meat.. Dam! I eat flank steak 1-2 times every week.. As i said before, whole eggs, steak, butter, and whole milk in one meal = TONS OF FAT!! Where is the balance?

Glenn Quote: “I think I know where the contradiction is.  You say you are comfortable with fat, but egg yolks, red meat, butter, or probably even whole milk make you nervous.  You say it, but in your heart you don’t believe it.  No matter what you say, a muffin and a glass of orange juice don’t make your heart rate go up, but eggs and bacon do.”
 
 
I am no way against these foods! (Except for juice, muffins).  Personally I like to eat every 2-3 hours so i have to watch my calorie content in eat meal… If i ate whole eggs, butter, bread, whole milk and toast for each meal, I would blow up…. I would have one fat source per meal…
 
Once again this has to do with age gender, “activity level”, and genetics ect… For your athletes some these food choices might work but don’t go pushing them on me…
 
Glenn quote “This is the same “brainwashing” that leads people to pick the “lite” version of foods with the fat taken out and high fructose corn syrup added, or to pick margarine made with partially hydrogenated vegetable oil over plain old butter and think they are making the healthy choice.  You may deny it and say no, no, i don’t like the partially hydrogenated oils or the corn syrup, but, you are buying into the same wrong-headed thinking.
 

 
OH NO you didn’t!!!!!   I don’t eat processed food.   If you read my meal plan and stopped thinking about butter and bacon you will see that i eat organic fish, chicken, flank steak, egg WHITES, Greek yogurt, oatmeal, berries, natural nut butters, tons of veggies, avocado ect.. Were in my meal plan do you see processed food??????
 
 
Glen Quote: I would CHALLENGE you to eat your yolks, red meat a couple of extra times a week, snack on almonds, and figure out a way to add a little extra olive oil to your diet.  I bet in a couple of weeks, you will find yourself able to train harder and still recover, feel better, and not have magically grown a huge butt.   While you’re at it, you might also want to cut your intake of grains, increase your intake of berries and vegetables, and, finally try roasted pumpkin seeds.  They are awesome, I buy them by the pound for the lifters I coach for snacks.  Trust me, you will like them
 
 
 
-Why do you suggest I eliminate my grains?  The only grains i eat are ½ cup oatmeal in the morning??
 
-You also suggested that I eat more veggies… I eat at least 4 cups of green veggies and 1 cup of strawberries… Why would u suggest i eat more? I would think that is a sh*t load of fiber..
 
 
Deal! I will add pumpkin seeds in my diet, I love the way they taste, but once again i have to make changes in my meal plan so they fit with my daily calorie allowance.
 
Note: I don’t count calories/ macros however I have good judgment and try to stick with 1500-1700- calories a day. Moderate protein, carbs, and low fat.. I am not against fat, although (through trial and error) I am better with  lower fat.  
 
 
To be honest with you, you might be an expert with diets for Olympic lifters (even though i don’t agree that 20-25% body fat is healthy), but I would challenge you to a fat loss diet (recommend by you) and see if I actually lose any weight?
 
 
 
I thought nutrition was 70-80% of your goals?
 
I think we are looking at two different goals… When I think of meal plans/diet, i am looking at diets meant for bodybuilders and fitness enthusiast who are trying to gain lean muscle mass and cut fat…
 

There are so many inconsistencies in this post that I am not even going to try to address them.  The one thing I will comment on is the fact that you are eating 1500-1700 calories a day, and claim that you are training hard, sometimes twice a day from what i remember. Either you are 4 feet tall and 60lbs, or have severe metabolic problems and NO thyroid gland at all, or there is something else severely wrong with how your body is working.

Once i did a 3 day food recall for Justin Brimhall.  It averaged over 7000 calories a day.  He weighed 165lbs and had veins in his lower abs.

Once Ashley Suggs claimed to me that she was only eating 2000 calories a day but a food log showed that she was eating double that.  Of course she was squatting 365lbs for multiple sets of 5 at the time.  And no, she wasnt a big girl, quite petite and quite attractive actually. 

No one should be able to live on 1500 calories a day, let alone train hard.  You obviously have problems.

In order to lose weight you should eat roughly 500 calories bellow maintance.  1700 calories sounds about right to me. I looked up Ashley Suggs photo and she is much bigger/muscular then I am. 
 
Her activity level exceeds mine therefore she SHOULD be eating above maintaince.  Her goal is strength and performance, MY goal is fat loss and toning.  These are two completely different caloric scenarios.
 
 
I weight train 3-4 times a week limited to 50/60 minutes TOPS
 
I do HIIIT 3 times a week and steady state once.  For my goals 1700 calories is doable.   I am not running marathons or over training. 
 
There is nothing wrong with my thyroid gland nor do i want to have a body type like Ashley which is much more muscular then mine from what i notice in her pictures. (What is her actual weight, height, and bf?)  Please don’t take this negatively, I just like a smaller leaner look..
 
Keep in mind every ones bodies are different. Some women naturally have a fast metabolism and can sustain over 2000+…  It is also possible to speed up one metabolism through lots of trail and error… It’s a slow process if you want to prevent fat gain however not EVERYONE will be successful due to genetics.