This definitive, information-packed volume contains proven tips and techniques from the pages of Ironman on one of the most important subjects for bodybuilders -- nutrition. Ironman's Ultimate Guide to Bodybuilding Nutrition contains the most up-to-date bodybuilder-tested information available. You'll get the most out of every workout and pack on maximum mass. This how-to guide gives you the truth on protein, natural growth hormone, diet secrets for hardgainers, and the roles that supplements play in building muscle mass.
This authoritative resource contains the best information on the specific supplements, workouts, and dietary programs used by champion bodybuilders. For instance, you will learn Skip La Cour's and Ellington Darden's diet secrets for getting big and ripped, naturally; learn how to get more out of creatine; get the latest insights from Michael Gundill, David Prokop, and Ironman editor Steve Holman. Beginners and seasoned bodybuilders alike can pack on more muscle mass than ever before by using the nutritional tricks and secrets revealed by experts who have spent decades examining every technique.
| Foreword | ix | |
| Acknowledgments | xi | |
| Introduction | xiii | |
| 1 | Mass Machine Supplementation: Strategies for Building a Championship Physique | 1 |
| 2 | The Insulin/Muscle-Mass Connection | 11 |
| 3 | Calcium--the Missing Mineral | 17 |
| 4 | Stay Hungry: When to Eat--and Not to Eat--for Best Muscle-Building Results | 23 |
| 5 | Breakfast of Smart Champions | 29 |
| 6 | The Real Scoop on Protein | 39 |
| 7 | Dietary Fat: A Primer | 55 |
| 8 | Another Look at the Anabolic Diet | 67 |
| 9 | Acetyl-L-Carnitine: State-of-the-Art Supplement | 79 |
| 10 | Pyruvate | 87 |
| 11 | Mass Machine Nutrition: Diet Secrets to Help You Get Big and Ripped | 101 |
| 12 | The Growth Hormone Phenomenon | 117 |
| 13 | Muscle Without Meat | 127 |
| 14 | Dynamic Cortisol Control | 135 |
| 15 | Muscle-Packing Nutritional Solutions for Hard Gainers | 149 |
| 16 | Food: The Ultimate Drug | 165 |
| 17 | Effervescent Creatine | 175 |
| 18 | Legal Stack: The Androgen Hormones Androstenedione and Androstenediol | 187 |
| 19 | Stop Parathyroid Hormone from Keeping You Small | 197 |
| 20 | Top 10 Reasons Why Athletes Should Take Supplements | 205 |
| Index | 213 |
Overview
This definitive, information-packed volume contains proven tips and techniques from the pages of ...