'Jil{Gt
Hn
il?$
is living proof that he prac' tices what he preaches*and thht it works.
Vince Oironda
SltTTCll OT I|INCE GIROIIDA
BIOORAP]lICAL
Garner, Clint Eastwood, Jim Drury, Clu Gulagher. Jimmy Darren, George Hamilton, Mike Henry, Sean Flynn, David
Considered to be one of the world's foremost authorities on physical culture, Vince Gironda has successfully operated
gymnasium for more than twenty-one years. During this time, he has helped supervise the training and dietary programs of such great champions as Larry Scott, Don Howorth, Bert Elliot, Reg Lewis, Ray Routledge, John Tris-
his own
tram, Dominic Juliano, Gable Boudreaux, Gene Beloff, Hossien Shokuh, Humberto Garcia, and many others too numerous to mention. After arriving on the West Coast, Freddy Ortiz gained rline pounds of muscular weight with no loss of definition the first month he trained at Vince's
gyrn in North Hollywood, California. Vince has trained such movie idols as Dale Robertson, Clint Walker, James
I
Carradine, Larry Parks, John Saxson, Bill Smith, and countless others. At 50, Vince is still one of the world's best developed men. He retains his amazing muscular development that enabled him to be called the best developed man of all time for the "Apollo" type physique. He is considered by many to be
the most muscular man in the world.
Vince attributes his amazing development to hard training and proper nutrition, es-
pecially nutrition. In fact, he has said nany times that bodybuilding is 75/c nt-
trition and 257
exercise.
of
the first bodybuilders to realize the importance of proper diet and food One
p*nfo'n This manual presents factual information written and compiled by Vince
Gironda who has lor 25 years consistently produced more Champions in the world of bodybuilders than any others in the field.
Vince Gironda, who is himself a model for his manual, "Blueprint for the Bodybuilder," states:
"l
via weights.
reads.
Every page
is
Bodybuilders"
made up
of
is
facts.
the reader is a step tou/ard his ultimate goal of body Every fact applied by
perfection!
preaches,
Gr,NE
-
Mozvn
Page Numbers
designed exclusively for people who use progressive resistance exercise
for
ity and tremendous enthusiasm to realize
that this champion practices what he
TABLE OF CONTENTS
have planned this manual to relate only facts-with each page the reader finds one or two completed steps geared for hi$ immediate use. He can begin at any point in the manual, and at once apply what he
"Blueprint
supplements, Vince has experimented with nearly every form of diet and supplement in existence. His knowledge is so great on nutrition, that he is often consulted by doctors for special dietary procedures. He has a library of more than sixty books on nutrition and for the past twenty-five years Vince has read every book available on the subject. In recent years, Vince Gironda has personally trained more champions than anyone else in the world. His vast knowledge of bodybuilding and nutrition have enabled him to become one of the greats in the bodybuilding game. One need only see his amazing physique, youthful vital-
"
This outstanding collection o{ facts stresses proper diet as the catalyst in
bodybuilding!
lt
gives you fact upon
fact, exploding myths!
lt tells the
reader why to select organically
grown, tree-ripened fruits and fresh vegetables; why to drink raw certified milk and its by-products; why to eat high-protein, whole grain wheat,
freshly ground bread; and much,
PROTEIN
4
DESICCATED LIVER
VITAMINS
.
much more.
The following pages, written by
a
WEIGHT GAINING
man who is a leader in the bodybuild-
ing profession, properly applied,
can
be worth a king's ransom in you r quest for treasure-the perfect body!
WEIGHT REDUCING
1t
MAXIMUM DEFINITION
14
Published by Vince Gironda L1262 Ventura Blvd.
North Hollywood, Calif. 91604 All rights reservetl. No part of this manual may be reproduced in 4n-y form whatsoever Julv 1966 First Printing *'il[o"ot nermis"ion in iriting from the author. -
PROIEIl{ Granrs
stream within minutes. There, they are changed back into protein for utilization by the muscles. This eliminates the change
ol
Protcitt Food Milk 33 Canned Tirna 50 7 Eggs 100 Lean Beef 80 Ham Cottage Cheese 43.9 91.6 Turkey Il2 Cheese 77 Heart 80 Chicken 118.9 Fish
Quilttity Quart Can, 67/z ozs. pound pound ozs.,
I cup
pound pound pound pound pound
Carbohydrates build lnr-never muscle! Protein builds muscle tissue and can
for
energy, so why
use
carbohydrates? ? ? 25a/o
of fat should be consumed with
any or all proteins,
if
you wish MAXI-
MUM protein ahsorption. KFI[']P YOUI{ MI1I'ABOI-ISM REGULATED 1'O BUI{N FAT', RATHEIT
THAN S'I'ORING 1T.
THE HUMAN BODY CAN ONLY DIGEST AND ASSIMILA"TE 20 grams of protein PER MEAL.
Did you know all units of
to go through in the liver
the body.
t.j cup DAIRY PROTEIN and 5 ozs' whipping cream supplY You with 40 grams of protein. also be used
protein has
which is called hydrolization,This process takes place after consuming protein. The liver then changes the protein into amino acids, but also labors to throw off the unusable waste material not utilized by
protein
measurement are taken from the egg? consider RED MEAT to be your best source of protein in preference to fish for
producing red blood cells.
Years of research have standardized what science considers a desirable range of caloric intake for the average person. The daily amount recommended by nutritionists for a healthy adult man is 3,000 calories per day. This, as bodybuilders know, is enough to gain weight on. However, if these calories are derived from protein and fat, you can lbse as much as
iS
which are produced by chickens not raised
in wire cages. but running in a pen.
DO NOT buy cold storage eggs and expect best nutritional results. blood-
constantly strpplied with Protein. Amino Acids do not need to be hydrolized by the liver (changed by the liver) and are immediately utilized in the blood stream'
Note: Eggs and rnilk have the highest fat content. Meat has only 1'8a/o protein.
Fish seems to be lacking in fat, so it would seem advisable to make up the balance of 25c/c fat and 75c/c ptotein with butter
or oils. Science has established that protein lasts
only 3 hours in the bloodstream, but takes 4 hours before it reaches it. I feel that protein supplements should be taken intermittently throughout the day rather than at mealtime only.
twenty pounds in a 90-day period.
For those of you who do not like organ meats, try eating them this waY:
Contrary to popular belief, protein in excess wil/ be stored as body fat!
mixed grill including liver, bacon, steak, kidney, lamb, and so on, combined
Bodybuilders develop muscle faster if they take fi cup protein (milk and eggs) ozs. certified raw cream two or three
with tomatoes and then top off this delicious grill with green salad and cheese
supplies
Long distance runners require no more protein than the average individual. This finding seems to blast the notion that bodybuilders need 300 grams of protein daily.
-5 times a
day, as this mixture
to one-hundred percent of minimum daily requirements. (70 grams per 100 lbs. of body weight). 40 grams per serving in addition to three regular meals.
important to use fertile or "scratch eggs,"
Liquid amino acids enter the
destroys these two elements.
a
protein drink, as this interaction destroys hiotin, one of the B vitamins. Rather, softboil the eggs you wish to take-then blend rhem with the drink.
FOR THE UNDERWEIGHT, it
which the protein goes in manufacturing
seventy-five
I
NEVER use raw eggs when making
Protein supplements are not utilized completely by the body unless oil is added and digestive enzymes are taken, because the de-fatting and drying process through
My recent experiments with Amino Acids indicate that one ounce (containing 35 milligrams of Protein) should be taken every 3 hours to keeP the body
The current American fad is to par-
take in a dangerous amount of oils daily and ignore.the valuable animal fats. Balance between the two is necessary. One ounce of cheese is a substitute for a glass oi milk. Yellow cheeses are higher in calcium than the white.
High Protein foodi should not be combined with high starch foods at the same meal. Pure fats may be combined with a high protein meal, but do not combine pure fats and high starches together.
A
for
dessert.
At 25, Vince possessed a better-than-average physique-which was to become the loundation for the muscles that are now his.
Raw meats digest in one and one-half hours. The digestion process for cooked meats takes
four hours.
Processed cheese
is composed of
one-
third each water, gelatin and cheese. IJse natural cheese only.
Calves liver, which is prized the most by the public, is the lowest in value. Pork liver overall. has the greatest desirability is the least expensive; lamb is next; -and beef and chicken liver follow.
Amino acids achieve a positive nitrogen balance, which means that they are & successor to nitrogen retention drugs' and because they are a nutritional supplement, they do not produce the harm-
ful
side effects
of synthetic
hormones.
Up to two hours after exercising, the body will assimilate 8O% of the protein ingested.
DESICCAIED TIVER Desiccated Liver, the Wonder Energy
Food!
In a recent laboratory test for
an
anti-fatigue diet, theree groups of rats were used, having been fed for a short time on different diets. The first group
were fed a usual lab diet with the addition of nine synthetic and two natural vitamins. The second group of rats were fed this with the addition of all the known Vitamin B's. The third group ate the origi-
nnl (liet wilh l0(1, desiccated liver added irtslcarl ol' vitanrins. Ilach rat was then plirccd in a clrunr of water from which
hc could not climb out. The impressive results were as follows:
The first group swam an average of 13.3 minutes and gave up. The second group swam about 13.4 minutes, but the third' group-those fed desiccated liverswam /wo hours, al which time the tests were ended. Note that they were still swimming vigorously at the completion of the experiment! Do you know that four
ounces
of
liver
or 30 liver tablets
amount of protein
not
each contain the same - 30 grams? So, why
suppiement your protein intake with
desiccated liver tablets. This will aid in keeping yotn blood sugar level up and help to prevent fatigue 300% increase in
grarns of Vitarnin C; 100 milligrams of Vitamin E and Vitamin E Complex. Beware of these vitamin destroyers:
tsAKING SODA CARBONATED WATER
endurance.
SUCAR TOBACCO
MINERAL OIL
TRY THIS TRICK:
SEDATIVES
ALCOHOL
Take 2 desiccated liver tablets every hour for two weeks and watch your measurements grow. I put one inch on
BARBITUR.ATES
ANTIBIOTICS OVERCOOKING PASTEURIZATION
my arnl measurement without any extra workouts.
OXIDATION EXPOSURE TO LIGI{T PRESERVATIVES
At 35, Vince exhibited the physique which,
VlIAlrilNS B
Complex Vitamins are great fat
movers and a necessity for bodybuilders. However, single B vitamins are of little or no use to the body. I have found that the complete B complex must be taken.
Vitamin therapy can produce toxic. reif they are overindulged (Vitamins A, E, D and also liver and iron.) Make certain you have a NEED before
after a few more years ol development, was to improve and establish him as a champion.
Vitarnins and Supplementary Intake Adults VitaminA ..... 15,000 units Vitamin Br l0 mgs.
VitaminBz
. .. . .
Vitamin
:....
Be
.
WIIGHT GAIIII]{G
9mgs. 10 mgs.
Vitarnin C 100 mg. tablet every two waking hours per day for 72 hours.
Niacinamide
The Low-Fat Diet is a superb way to develop gallstones and a vitamin defi-
Vitamin E is indispensable for muscle growth. It produces new capillaries as
Weight Gainers: Blood builds muscle. 10 liver tablets, 3 High potency B tablets and one Iron tablet at each meal produces a higher red blood cell count and more blood volume plus a better pump. Iron is also an oxygen carrier, as is Vitamin E (Oxygenation of tissue). Hydrochloric acid tablets should be taken with every High Protein meal, particularly if you feel bloated after eating. A better balance is more desirable than a hi*eher potency, or quantity of food.
Vitamin C is also a healing agent and
My latest experiments with supplements show that you benefit from taking supplements for three d,ays (72 hours) and discontinuing all supplements for three days. Science shows us that the composition of the blood changes completely every
actions
overdosing yourself and do not continue supplements indefi nitely.
A real rejuvenator (detoxifier) is one
ciency.
For greater absorption, supplements should be taken at regular intervals throughout the day.
Carbon foods such as white
bread.
sugar and pastries burn up Vitamin B
which, in turn, causes abnormal thirst,
thus bloating the body tissues with water, which appears as body fat.
Remember, Vitamin C does not cure a cold. It prevents them. Special Note to Smokers: Be sure your intake of Vitamin C is high, as each cigarette you smoke destroys 25 milligrams of Vitamin C! 6
Choline
Inositol Vitamin
Br2 Vitaminc.
........... ........ .,
Vitamin E Bio-Flavinoids
Calcium Pantothenate .... Para-Amino-Benzoic Acid
500 mgs. 500 mgs. 12.5 mgs. 150 mgs. 100 mgs. 200 mgs. 30 mgs. 30 mgs. 50 mgs.
does exercise. It also supplies oxygen to tissue, thus producing greater endurance. Also, this vitamin is a great healing agent of muscle tissue, and rebuilds muscle tissue in the heart.
a great detoxifier. This vitamin has
also
72 hours.
in recent experiments proved to be assim-
Weight gainers are advised to substi-
ilated only when bioflavinoids are present. Do not use ascorbic acid.
tute Certified Raw Milk at that
Dr. Richard You, nutritional advisor to the middleweight lifter, 'fommy Kono, has this to say:
by those who are underweight:
The average bodybuilder should include in his diet 150 grarns of Protein; 25,000 units of Vitamin A; 500 milli-
coftee
break. . . The following rules should be observed 1.
Never overeat. This causes weight loss.
2. Eat very small meals every 3 hours. 3. Never allow izr:.';rself to get hungry.
4. Absolutely
no smoking.
constricts the capillaries
as
I
mgs.
Nicotine as iong
for
hours, as well as burning 25
of Vitamin
C.
5. Always eat something before retiring. 6.
Regularity
in
eating and sleeping
habits as well as workouts is very important. T-he body responds to regularity. 7.
Get control of your
energy causes a shut-ofi endocrine secretions. 8.
emotions
don't let thern pontrol you. Nervous of all your
Always maintain that full, satisfied feeling.
9. Calm down! Slow down! You are burning up too much of what yorJ eat, and because you are too teiise and entirely too active you are constantly losing weight. 10. Be sure to sit or lie down with feet and legs elevated after each meal. This allows one{hird of the blood in the body to concentrate around
the stomach, for maximum
diges-
tion; also, it allclws the food to re-
rnain longer in the stomach and tilts the stomach on its side so that the food renains in it longer, rather than
falling thru as in the
standing
position.
Hele is a European weight-gaining trick that is time-proven. I have seen students gain as rnuch as 40 pounds employing this method: Simpiy, it is drinking equal parts of half and half or cream mixed with ginger ale. This drink may be cnjoyed as an in-between n.real
pickup at lO - 2 - 4.
Breaking a rut is best done by cleansing the mucus out of the intestinal tract by the rrse of any psyllium seed product nightly before retiring. Do this until mucus fails to show. Chrnging workouts is not the problem here. You are actually trying to digest food through a deposit of mucus membrane built up by heavy eating habits over a long period of time. When no results are apparent, clean out and do this every six months.
Regularity
in living habits for
maxi-
nlum energy: Eat the same hour
each
meal; work out the same time every day; relax the same hour daily, and so on. By
placing yourself on a scheclule, you will find it more beneficial than extra hard workouts, extra or less amounts of food, as the case may be. The body responds best to routitte.
When the body is given superfluous amounts of food, the digestive apparatus is busy juggling the extras and its efficiency in handling the necessary elements is impaired. The question arises: Why do we feel the need to eat more food than the body actually requires? The answer lies in what we eat. The body interprets food as nour-
ishment, nutrients, vital minerals and vitamins. If the food you eat does not contain sufficient of these, you are bound to overeat in order to feel satisfied. Weight gainers,
DO NOT STUFF YOURSELVES AT THREE MEALS PER DAY!
EAT SMALLER AMOUNTS AT N{EALTIMES, BUT HAVE SNACKS BETWEF,N MF,AI-S AND BEFORE ITI-,TIIIING ! 8
!
A good breakfast for maximum energy lasting up to six hours should consist of: one-quarter
to
one-half pound liver,
chops, steak, hamburger, brains, kidneys or mixed grilled fish. Added to this should be another protein such as eggs, cheese, certified raw milk (or powdered milk can be added to the eggs). Five ounces of American cheese have the same calcium, Vitamin A, and protein content as a quart
of milk,
A good rule to remember is that foods should be eaten in their natural state as nearly as possible. Thus, nutrients still unknown can probably be furnished. Remember that a body builder's dietary needs are far different frorn those who iead sedentary lives.
Weight gainers in particular take heed
of the fact that cigarette smoking interferes with gaining weight "and muscle growth, as it destroys the appetite by raising the blood sugar level temporarily. It will also shrink capillaries and so interfere with muscle growth.
The strongest men in history have always been big milk drinkers. BUT, remember USE ONLY CERTIFIED
- The enzymes have not been RAW MILK.
destroyed by heat (Pasteurization). All 18 Amino Acids are 1007o available, including 10 that are indispensable. Trace minerals, all 24 or more, are also totally available. All fats are metabolically available as are the 18 fatty acids, both saturated and unsaturated.
CERTIFIED RAW MILK is also milk or cream. In the certified raw milk, the bacterial cleaner than Pasteurized
count may not exceed 5,000 per cc while in the Pasteurized milk, it is allowed 15,000 bacterial count per cc. Pasteurized cream is permitted 25,000 per cc. Pasteurized degrees
milk is heated from
165
to 167 degrees for 22 seconds or
longer. Any temperature above the cow's normal blood heat of 100 degrees, alters the milk and the higher the temperature used in the Pasteurization process, the
At 40, ideal proportions * achieved aftel much trial and error. - . pr00f the "blueprfnt" worked. Illow he could tell the world.
Eg,6s ' Ynur niEt h Yuur Heelth
At 45, in the best shape 0t his life-rnaxirnum muscular size and definition . . . and symnnetry.
... Art ExCerltt /rurrr art trtiClt lty
The National .Commission on Egg Nutritron. Mid-morning fatigue may result lrom an insufficient breakfast ol animal prorein. lt is desirable that at least one.third ol the daily protein intake be derived from animal sources suclt as eggs. Some high quality protein, as from eggs and other animal products, should be included in every dier. The tissues musl have all of the essential amino acids for cell synthesis. Eggs provide these! The human metabolic system can't store protein as it can lats and starches. All unusuable protein is excreted. Any combination of food which excludes eggs and other animal protein won't keep a person in perfect nutritional balance. We can exist comfortably on a minimum intake of protein if adequate starches and fats are provided but the minimum of ptotein rnust tre present! Generally, 10 to 15 of every 100 calories should be from protein. There is absolutely no scientific prool that eating good, wholesome, f resh eggs increases the risk ol heart attack. It all started when, in 1913, a Russian scientist showed that feeding cholesterol to rabbits could induce heart disease in the rabbits. Rabbits are vegetarians and their systems cannot handle cholesterol-containing animal foods. Since tlren, hundreds ol millions ol dollars have been spent attempting to prove that dietary cholesterol can rnduce heart disease in nran. Many of these research f unds have come f rom commercial interests which manulacture cereals and polyunsaturated fat products. The hyporhesis on which the anti'egg propagandists base their statements begins with: Since eggs contarn cholesterol, eating eggs wtll increase the blood cholesterol concerrtralion trt a person. Tlrey further hypothesrze: The higher a person's blood cholesterol, the greater risk of coronary hearl disease. lf you were to avoid all the cholesterol you could in yor,rr diet, your body would still manufacture cholesterol at a fairly stcarly rale and rn ir relatively pro fuse arnount. lt has been showrr repeatedly tlrat llte less cltoleslcrttl .t p{rrsott (-'itls, tlre more lris bocly llroduces- lt has also beerr slrowrt tlrirt llre normal l)erso'l's body will rrd rtself ()f lust about llre sarne anlor.inl of cltolosterttl .ts lltat eaterr.
IN DEFENSE OF CHOLESTEROL Arr Exct'rpt lrorn llrr ll4arclr, 1975 lsstre of Science Drqest: John Yudkrrr, professor trrreritus of nulrrtion al llte IJrrrvt:rsrty of Lotrrlotr .rrrd an egg fancier, recently defe'nrled cholesterol .rg.rnst tlte cltarqt: that rt rs tlre h ,t
main crrlprrt belrind hearl drsease.
Slleaking before llrr: arrnull confererrce ol the lnl{'nl.rlrorr,rl Egg Corttntrs sion, Yudkrn attacked wltat lre called "tlte Reatlrtr's Diqesl vrtrw'ol corottary thrombosrs rrarrrely, llral eatrrrg loo rnuch clrolester()l, or.rrrrrrrol l,rt, leatls l0 a Irrgh concerrtratron of clrolesterol rrr lhe bloorl. whrclr rrt turrr lr,.rtls t() (lL'l)osrls rl the coronary arteries arrrl ultrmately a clot lh.lt cuts off tlrt'bloo
4sS
l0
.
l(rtlrr:rrlorrsly ovcrsimplified", says Yudkin. Recent studies that indicate Itrr;lr lrloo
to
measure-
ln defense of cholesterol, Yudkrn points out that not everyone who eats a fat ends u$) with a high cholesterol level in their blood, and cven those with high choleslero! counts don't always get co.onary thronrbosis. ]{e cites a study of Eskirnoes. who eat a iot of tat, thjt shows they have jutt as much cholesterol in their blood as Americans yct suffer far fewer heart attacks. "So there is a lirnit", he continues, "to what yo!.t can do with epidemiology, and you can show that in general terms there is an association between the consumption of fat in a population and . " . a high risk of getting heart attacks. You can do the same with a whole lot of other factors. You can get iust as good as or better - association with sugar consumption". Yudkin emphasizes that as yet no sure link has been established between diet and coronary thrombosis, but states that triglyceride level in the blood is a rnuch better indicator of coronary risk than cholesterol. And blood triglyceride,
I
$
# q 'iu
he says, is determined by how much sugar, not how many eggs, you eat. ::a:::
Rbb PROryEN MUSCbE BUIhOINO DIET Whrn I am approthad an mv gym by anyone who atkr about gain ing wGight I uruCly rrk thi! qucrrion:
"Do yau want
increased hody weight
are after?"
-
or is it size that you
lnv..i.bly, thc.nscr ir, "SlZE"! So, l.l'r not confute body w.ieht with murcle grofrh. (How much do you think.n.xnil inch m you..rm will .tlcct th. 3€1.?l Thir diat it dariEnad to rtcp up murcle tirsue growth - - not put on body w.ighr. RemGmbcr. murcl. ri.. i! dcairable - not body w.ighl which will only tmooth out y@r datinition and iocrcas the riaa o{ youl hip! rnd weirt aod €ura a 16l ol tymmatry.
EREAKFAST:
12
or- Hall & Hall
'WMffi W
o.. Amino Acidt Supplem.nb to be u*d with this dilnk: 1
3
-
W W
2 Ess! 1 Tablcrpoon Milk & Egg Prorein
4t:11
tl,tg
W
4:r.atu;-W: ;;?!/,Kr); .
4 Hydrochloric Ackl labletj
3-4EnzymcTeblcrr 1 R.N.A. Tabl.r 1 Org.nic lron Tablet 3 Tri'Gcrm Oil C.pruler
LUNCH.
Hamburcr Patty end Cortage Cheere
Supplcmentr Sdrn. ar Br?akfr!!
3
O0
() (lL ()CK SNn
(;K
R.N-A.
(nor procered) Clreese & I or. Amrno Acidj
Srek or Ha.ntrurq€r (up to 1 lb.) & Cottage Cheeie
t)tNNF fl Supplcmentr AEFORE REIIRING B€TWEEN MEALS
Samc ar
olhrr two maah axcept iron. Protcrnpowder.milk,l/1&t/2at
r
Do hot mrs . workout on rqqlar h.b'l! rr bed
cteano^ly
(Every three hoursl 6 Liver Tablet!
WEIGHT GAINNC
tilNTS
cxcpt for lron &
Nrlur.l
O.€ rh'ng ro .eocmber 6 ro .llow your m€als ro d'96r thoroughly bv ly'ry o.3'rln9 w'rh your leer Foprd up o.: h'sh loorslool al
rhar 90% ol rh. people who thol€ are !nablc lt 13 my obierrarroi I tecl rh.l I cannotguaranree5cbsra.r'a! *e9hr togarnweqht qarnr to cqateri. tnrolers rmpeiar,ve d5 vou. whole bodv b!,rd'ng p'og.am snl63 .bolulelv
Vince Cironda, age ti'1, preparing fnr a posing exhibition
OLANDULARS
different hormones. One
ADRENAL GLANDS: Are located dt the top of each kidney. They are composed of an outer region, the COR-
TEX, and an inner part, the MEDULLA. The adrenal cortex is absolutely essential for
life, These hormones are responsible for the control of certain phases of carbohydrate, fat, and protein metabolism as well as of the salt and water balance in the body. This hormone complex is called CORTIN. The MEDULLA secretes a hormone called
EPINEPHRINE, or adrenalin. The adrenal glands have been called the glands of emergency becuase of the action of this hor-
mone. Many people have performed superhuman feats of strength during periods
of
anger
or fright, with the help of
EPINEPHRINE. SPLEEN: The spleen has various finctions.
It
has red
pulf' which contains lymphocytes reticulo-
of
these,
STTMULATE SMOOTH (ORCAN)
MUSCLE; AND VASOPRESSIN WHICH CONTROLS WATER RESORPTION IN THE KIDNEYS.
altering the relation between the amount of blood plasma and cells with varying needs of
the body. The
reticulo-endothelial cells
destroy workout red cells.
ORCHIC:-TESTES: The testes secrete a male hormone called testosterone which is responsible for the development of male sex characteristics. Testosterone is also responsible for secondary characteristics in boys, voice deepens, chest broadens and deepens, rapid growth of bones add to heiSht. Without this hormone, muscle groth is impossiblc. Thc naturally occuring level of this hormonc is ltmited by heredity (DNA) and is monitored by your pituitary
is
i
I fr
strychnine, sulfanilamide, cortisone, acetate.
of
the red
and
FAT EMULSIFIERS METHIONINE-CHOLINE.INOSITOL-
t
ACCUMULATION OF FATS
Fatty liver is probabty the main reason for sluggish liver function. Methionine seems to act as a catalyst for choline and inositol, speeding up their function. 3) DETOXIFY THE LIVER Methionine and choline detoxify amines
which are by-products of protein metabolism.
VITAMINES B-I5, PANCAMATE ACID:
It
increases the supply
of oxygen in
BETAINE
I) INCREASE RESISTANCE TO DISEASE
l)Extends cell life spans 2)Stimulates immune response 3)Is involved in energy transport 4)Detoxifies pollutants 5)Is involved in protein synthesis 6)Protects the liver 7)Speeds recovery from fatigug 8)Regulates blood levels of steroids
Enzymes are catylist, they have the power to cause an internal action without themselves
being changed or destroyed in the process each enzyme acts upon a specific food; one cannot substitute for the other. A shortage or deficiency, or even the absense of one single enzyme, can make all the difference between health and sickness. PEPSIN: is a vital enzyme which breaks up of ingested food, splitting them into useable amino acids. RENIN: is a enzyme which causes coagulathe proteins
tion of milk, changeing its protwin, Lipotropics help
to
increase resistance to
disease by bolstering the thymus gland in car-
rying out its anti-disease function in three ways:
-
By stinulating the production of an-
tibodies. By stimulating the growth and action
-
the
blood.
ENZYMES:
LIPOTROPICS:
+
pituitary. The anterior lobe secretes several
LYSINE: Excretion from the pituitary hormone from the lactating cow, produces rapid muscular growth. Deficiency may cause nausea, diz-
only source after birth
resists muscular fatigue.
has been found to be extremely effective against the effects of massive doses of
clear complexion.
granular corpuscles,
f
known that other glands, especially the thyroid and adrenals, in turn influence the
in
loss SEXUAL DESIRE. Zinc also enhances wound healing and is eisential for a
loose connective tissue. The red marrow is the
2) It has a growth factor. 3) It has an energy metabolism factor which has an anti-estrogen factor, the liver is the detoxifying organ of the body, constantly on guard to protect us against poisons. Reports that liver, raw or dried, in our diets
a
VEAL ZYME: BONE MARROW: The red marrow consists of a large number of cells contained in the meshes of a delicate
has an anti-anemia factor.
It
IN LIVER
BLOOD CELL BUILDER
LIVER:
l) lt
2) PREVENT
Concentration of zinc in the human body is highest in the liver, bones, epidermal tissue, prostate gland, testes, sperm cells, hair, nails,
ziness, and anemia,
control heart rate, blood pressure, and body temperature. It also plays a part in the regulalion of the pituitary gland. It controls such basic drives as hunger, thirst, sex, and rage. So now you know what's to blame for all your problems.
4)
gland.
ANTERIOR PITUITARY: It was once called the "Master Cland". It
HYPOTHALAMUS: The HYPOTHALAMUS is a small body densely packed with cells which is extremely important in reglating the internal environment as well as certain gereral aspects of behavior. The HYPOTHALAMUS helps to
ZINC:
the cornea of the eye, and the bloodstream. Zinc is the prime element in MALE HORMONE PRODUCTION. Zinc governs the contractility of our muscles. Zinc is important for blood stability and in maintaining the relationship of acidity and alkalinity in the blood and other fluids. Zinc is essential for the syntheses of protein and in the action of many enzymes. A lack of zinc can cause increased fatigue, susceptibility to infection and injury and a slowdown if alertness and scholastic achievement. A zinc deficiency can lead to loss of TASTE and SMELL as well as
THE POSTERIOR LOBE OF THE PITUITARY GLAND PRODUCES TWO HORMONES: OXYTOCIN WHICH HELPS REGULATE THE BLOOD PRESSURE AND
phagocytes, which surround and gobble up invading viruses and microbes. By recognizing and destroying foreign and abnormal tissue.
-
HOROMONE PRECURCERS
the sex hormones cause the sweeping changes that occur during adolescence, when the child becomes an adult.
endothelial cells, and all the cells found in cir-
culating blood. The lymphocytes acts as a storehouse for red blood cells and aids in
and barbiturates. The protective factor of liver is that it is insoluble in water.
the
SOMATOTROPIC hormone or growth hormone, regulates the growth of the skeleton. Other secretions of the anterior lobe is the GONADOTROPIC hormones which influence the development of the reproductive organs. These also influence the hormone secretion of the ovaries and testes. The GONADOTROPIC hormones together with
of
casein,
into a useable form in the body. LIPASE: splits fat, which is then utilized to nourish the skin cells, protectt the body against bruises and blows, and ward entrance of infectious virus cells.
off
the
HYDROCHLORIC ACID: in the stomach works on tuogh foods such as fibrous meats,
Vltalrblcr and poultry. A deficiency of hcl in
thl rlomrch
can cause improper digestion, as
wcll as loss of valuable vitamins
and
mlnerals,
THYROID STIMULATOR KELP: Kelp is used for obesity, goiter, poor digestion, flatulence, and obstinate constipation. Kelp becuase of its NATURAL iodine con-
tcnt, acts on the THYROID GLAND to NORMALIZE it. Therefore, thin people with thyroid trouble would gain weight by using kelp and obese people with thyroid trouble
VITAMINES
It
i+creases the supply
of
oxygen
in the
blood. 1) Extends cell
life spans
2) Stimulates immune response 3) Is involved in energy transport 4) Detoxifies pollutants 5) Is involved in protein synthesis 6) Protects the liver 7) Speeds recovery from fatigue 8) Regulates blood levels of steroids
would lose weight.
ENZYMES:
THYROID FUNCTIONS:
Enzymes are catylist, they have the power to cause an internal action without themselves being changed or destroyed in the process each enzyme acts upon a specific food; one cannot substitute for the other. A shortage or
l)
Secretes Thyroxin
2) Controls and regulates metabolism 3) Vitalizes every cell of the body and enables them to respond to sympathetic stimulation 4) Assists in control of tissue differentiation 5) Increases the power and rate of the heart
function 6) Controls coagulation time for blood clotting 7) Increases urea and fluid secretion 8) Stimulates and brightens the mind 9) Controls and regulates body fat l0) Controls intestinal activity I l) Aids the function of the pancreas 12) Helps to harmonize the activity of the suprarenal glands
l3) Has a regulating influence on the ovaries and testicles
14) Works in cooperation with
the parathyriods, thereby regulating the action of
mineral salts
in the system,
especially of
calcium
15) Acts
in conjunction with the
deficiency, or even the absense of one single enzyme, can make all the difference between health and sickness. PEPSIN: is a vital enzyme whicll breaks up {he proteins of ingested food, splitting them into useable amino acids. RENIN: is a enzyme which causes coagulation of milk, changeing its protwin, casein, into a useable form in the body. LIPASE: splits fat, which is then utilized to nourish the skin cells, protectt the body against bruises and blows, and ward entrance of infectious virus cells.
IN LIVER Fatty liver is probably the mainteason for sluggish liver function. Methionine seems to act as a catalyst for choline and inositol, speeding up their function. 3) DETOXIFY THE LIVER
Methionine and choline detoxify amines
which are by-probucts of protein metabolism.
l
of
valuable vitamins and
THYROID STIMULATOR KELP: Kelp is used for obesity, goiter, poor diges-
tion, flatulence, and obstinate constipation. Kelp becuase of its NATURAL iodine content, acts on the THYROID CLAND to NORMALIZE it. Therefore, thin people with thyroid trouble would gain weight by using kelp and obese people with thyroid trouble would lose weight.
Never use a blender to max protcin. Blenders emulsify the fat in milk to a suspension too small lor digesrion. (Homogenized Milk.l Never use milk for a protein mix. Milk has too much carbohydrate. Protein and carbohydrates are incompatible. Protein and carbohydrates dagest in different mediums. Protein (acid mediuml, Carbohydrates (alkaline mediuml. You may mix powdered protein add egqs in heavy whipping cream. Whipping Cream is Zero Carbohydrate. Mix with a $poon to a consistency of pudding and eat with a spoon. Cow's milk or cream has four times the lysine found in human milk. Calve double bodyweight every 30 days. Human babies double bodyweight every six months. Before bodybuilders discovered supplements milk was the principal growth food. Cow's milk, or cream, also contain the anterior pituitary hormone which is secreted by the cow when lactating to accelerate growth ol the calf. Bodybuilders consuming cow's milk (or creaml can also benefit from this growth hormone. This food mixture should be eaten with two or three H.C.L. Tablets for metabolic, digestive support. All dnits of Protein are measured with eggs as the No. 1 Protein. Milk is 2nd, and Meat is 3rd. Enough for the No. I growth protein mix. The next protein to dircuss is: Steak and Eggs . . . the strong man's favorite meal. The amount of meat and the numhr of egqs used are a matter of body weight, height and sanerity of training. This meal is the lavorite of bodybuilders interesterl in keeping up their size and burning all possible fat from their bodies. Both of thee meals are excellent blood sugarelevators and both sustain blood sugar levels for a 6-hour period. Training dn steak and eggs, you will lind; does not require more than two meals per day (morning and n ightl . I am not listing grams of protein in these meals because I do not think it is necessary. Force feeding ol excessive amounts of protein can and will put you in Negative Nitrogen Balance - and can cause uric acid
retention and kidney, bladder and liver problems. ll you are not working out hard enough you will find that you will lose your taste for protein and you will naturally and normally cut back on quantity. When this happens a protein rest should be taken by eating steamd vegetables, raw vegetables and salads for three to live days until you regain your taste for protein loods. You must remember that your individual needs are dillerent from the next man's so listen to your body rhythms and do not force food into a body that do€s not iequire it. Forget man's so-calld logic and f ind your own metabolic needs.
the
minerals.
gland 2) PREVENT ACCUMULATION OF FATS
off
i,
HYDROCHLORIC ACID: in the stomach works on tuogh foods such as fibrous meats, vegetables and poultry. A deficiency of hcl in the stomach can cause improper digestion, as
well as loss pituitary
PnorEtn
B-I5, PANCAMATE ACID:
I
t
A word to th6e who do not understand cholerterol: Exercise is thevery best fat emulsif ier known. . . because man still reacts to stress (whach is the primary cause of cholesterol overproductionl as he did when in a primitive state. Cholesterol calls lor action (Fight or Flightl. Cholesterol prepares you in case of injury (stops bleeding il you are cut or protects a rupture ol veins. Also, a little known fact is that the body manufactures more cholesterol than you can possibly eat. The body reduces cholesterol output - or produces more . depending on how much of it you ingest. Fats and oils are fat emulsifiers themselves (lepotropicsl. So, who started the misconception that fats and oils cause unnatural cholesterol levels? As a matter of fact, if you study this problem you will find it is a substance known as tri-glyceride that is the culprit. Remember, nature is balance. Read Steffanson's book, 'Not By Bread Alone'. He lived with the Eskimos for eighteen years on Meat and Fat Only !!!
SrrAK EEr,trs
greater loss of essentiai food elements that we must have every day. I helped pioneer certified raw milk iri my gymnasiun and feel it is the most important factor in goirtittg l,eigirr which I have to offer my members.
..Thir ha_s always bcen the strong man's favorite mear. No other mear comDrnatron produces the tceling of strengt-h and energy (phosphorus in meat). Ham. compete.. Th6 process -ot crropping i,p irrJ"i""t O.riroy, 9:lS:l oue to 19:r_l:t oxidation end other nutrients known and un'known. Beef and'eggs "n.y-er, sustain blood-sugar levc.ls for^rix hours _making lunch unnecessaiy. :7a pound-oi steak and j_:-.r,,:.991-1ypply..l 0-3 grams of f irst ctass protein.fast, and is e'asy to digest. I personally achicved the best shape of my career on this diet. I used itris Oiit f or nine months, taking_ supptemerits and with no adverse eireiti.i-migrriiJa tn.t .tt", nine months of 1o Dcfinition contest_Tra.ining I fbund that I was sio*ins not just At rhi5.p;int, I cin rriii or.t;i -comprain. :l:iLr:i'l'Lg rn9 rnat tnrs r1i'I,,.T.c"ndition.. rs not a balanced diet, and what about cholesterol in thi eqgs and the fat wcll, I found this dicr uarariied ro. ,i,". Iro ;;;;;;;^; i;.'jN;i By Bread uv Steffanson (out of print) who rivcd r 8 .iilt ti,. Etririis on mear f]gnJ'. ano rat olr.y.- the most important part of theiiviaii meat and fat diet was the fat. r ney wourd track a caribou for two weeks just to get the fat. The meat alone did is rhe besr enerey soirrce kn-own.y susriiniLrooo srlai
;;;
rii
l:j :ftil.ll"I:lFlt
ont.y tVz hours. By the way, those of you who a're I9l_l"y_19g:,,carboh.ydratc a.tipotropic (fat emulsifier) as is oit. According t6 the Nation:Irl,_d-ollrrl,rat,rs .j_:99 :_o.y1:,] lln_dJngs,.the. body produces far more cholesterd't than yo,u eat. rngert your-body_culs back and produces tess, so ybu at_ :L9_'l_y.9i ways navGa natural,,chotesterot. balanced level. Stress is the major cause of cholesteiol bicause
ror.action (Fisht or Frieht). choresteioifioili{s the body l!t:11I":9iir.lhe rn..case ot rnrury Podv because it acts as a glue to slop bleeding of clts (Actualtv a" still react.as our.primitive ancestors didto stress.j ln actuaifict, .noi"ri.ioi i, rne cutprit at ail, but tri-g_lycerides (a form ol fat). I think the real se;ret or rtrrs "ot diet is the compatibility oi ihe steak'and the eggi i'no.--iieJ -;;t'ili-n).
Protein and carbohydrate are not compitible. They both diqest in a differ_ ent. medium (acid and a.lkaline!, so neither one digests.o'-pret"rv'ini as a resutt i1 in.predominance in the sromach is the oni it iiiri"i'pr"cedence, :Ij:l:lql protein the carbohydrate fermints and produces toxic material and gas ano rt rt rs !oo! carbohydrate digests and the meat putrif ies ind causes a similar disturbance. ls.the r nrs rs the reason I advile a.spaghetti dinner (with tomato sauce only) every 72 h_ours on my maximum Definiti6n Diet. Do nbt mi" pioiein-a^o 6rrLbnyarrt", (Pavlov). At.t^his point, I would like to clear up a quote f rom a maqazine entiiled "vegetarian world" in which they print,'Vince Gironda, outspokdn physical f it_ ness authority, who has turned oui more Mr. Americas ttrin anj other-uoiy ing trainer, has caused. a.st.ir again. He advocates a rerafirety tow froteinbuitop".' q?y) based on.30 years experience in 6ocy f,riroine diet inJ t1l?11 neartn'. 11.11_lr My answer to this article is that I have been misunderstood. lmaintain that body builders eating 2!o-300 grams protein is excessive This much pro. of tein will achieve Negative Nitrogen -Balance and positive llitroqen Balance is the secret of the anabolic state- (growing state). This much proi"iri ,n irrle-ad to uric aqid retention, rheumatic ach-e-s and p-ains, iianey problenis and liver mitfunction. (turns it int6 nmtrio ncios) wrriJn eniui.l ooJv Il.:.!i:_.1,:.li!9J'_r,.-r^?lo!.in proteinisanindividuatthing,dependin!onyourage andtne amouni lgy.l,]1i_. l! lreer or work perlormed. Ha.rd working body builders cerlaiily cin hanile more of protein than a sedentary- of{ice-worker.45 grami of prirt"ln strouiJ Jo f ineunrt5 for a non-physical type of individual, but this nuilber is flbxible o"p."oi^s on body type, sex, personality type, age and height. physicar curture writers have accused. me of vegetarian reanings. onry -insofar - some as I feel that the body will tet you know if it is geifing more-iiotein tnan ii can convert efficieniry --by your ioss of aesire foi'mlit.'ni-iriii p'"int, you you.r svstern a protein rest and eat raw and steamed veqeiabres and ll,llld,ql": sarads tor a period of time. Again, you wiil know when to return t6 meat. you
willdevelop
a hunger
for it.
Of all my many test diets and one three-month period, in which
I
fasts,
lived
on cream and protein (milk and eggs)
exclusively, proved to me you cannot experience BETTER HEAI-TH or a higher sense of well-being by any other diet combination.
"THE LANCET," British medical
pa-
per, reports that YOGURT is 91 % digestible in one hour, while rniik is only 32% digestible in the same length of time. Also, it is pointed out that the allergic properties of milk are not evidenced in yogurt.
Weight gainers should try to take at least a pint of liquid (I suggest CERTIFIED RAW MILK) at every meal and drink one pint of water or bouillon after every muscle exercise during workouts.
larry Scott is not only an IFBB MR. AMERICA and MR. UNIVERSE winner, but he also holds the world's most coveted physique title-MR. 0LYMPIA. He trains at Vince's.
Studies now indicate that sleep in ample amounts is needed for good health. energy and strength. Amazing results have been obtained from the European School of Sleep Therapy in problems of premature aging and nervous exhaustion. These cases, by either natural or artificially-
market are: steel-cut oats (Oatmeal);
The only good breakfast cereals on the
shredded wheat; Wheatena; wheat germ; and Familia.
Crude soy, rice and wheat germ oils mixed together will build muscle tissue faster than just wheat germ oil alone, beof their combined hormone building activitv. This is twenty times more potent than wheat germ oil in this respect.
induced sleep, have responded and the patients were restored to normal health and vigor.
cause
Should a feeling of fullness andlor gas follow a meal, digestions can be improved by taking a hydrochloric acid tablet, a dill pickle or a teaspoon of vinegar.
Weight gainers can keep that 28-inch waist and still gain up to sixty pounds by eating small quantities of food five to six
DEFINITION OF A BALANCED DIET: Never eat the same meal twice!
Weight gainers are urged to start the
day with their heaviest meal-STEAK. EGGS and POTATOES.
times daily, rather than stuffing themselves at one sitting. And BEWARE: LARGE MEALS ACTUALLY DEBILITATE! Eat le.ss blut eat often. Rementber this:
TRANQUILLITY IS THE FIRST ASSET TO F{EALTH!
WEIGHI REDUCING Dieters nocd not loar an oct:asional spaghetti dirtnr:r. I h:rvc lilrrntl lh:rl :rn unaccus-
tomed meal of this sort, when on a usual sonsiblc regime, produces a weight loss.
il
lnstead of picking all day, sit down and have that enjoyable meal-and get
it out of your
system! Your conscience may bother you-but good !! Now you
return with new vigor to yoru new-found
joy: that of the spiritual soaring over regimentation.
The body metabolism, properly
adconfuse an
justed by regimentation, will occasional high starch or all-starch meal as protein-fat and oxidize as such. As a result, this will cause an actual fat and weight loss. Iodine, as foqnd in kelp and dulse, has
the ability to
speed up metabolism through stimulating the thyroid gland.
Iodine is used by nredical science in many cases of overweight. BUT CAUTION HERE-if your thyroid is not in perfect running order, do not attempt this. (High
Thyroid).
If
iron is absorbed by the body. If 85 milligrams of Vitamin C are eaten with it. 2O% is absorbed. But if one whole gram of Vitamin C is taken with the egg, the
amount of iron absorbed jumps to
7_5%.
Controlling the body weight without
exercise is almost an impossible task. Even though your hunger center may be adjusted to very little food, you still need the muscle activity to reach fatty rleposits that are slow to dissolve.
MAXIMUM HE.A.I-TH cannot be enjoyed by those who do not exercise. Deep breathing caused'by breathlessness due to vigorous exercise is one of Nature's best
fat-trimming devices.
MORE i.{EWs FOR WEIGHT RE-
in kelp,
is
of the best oriciizing cataiysts we hnve. A catalyst is the naicir which oil in the body the fire that burns rrp the food we take in each rlav. If this food is not properly burnecl off, it will be l.ouches
stored as fat.
I
noticed an article in a recent issue of
!ror
food and supplements you are newly feeding it.
TOTAL FASTS PRODUCE LOSS OF MUSCLE TISSUE AND A GAIN IN
BODY FATS, SO DO NOT MISS A MEAL IN YOUR ENTHUSIASM TO BURN UP FAT.
Gram of Protein = 4 calories of Carbohydrate = 4 calories I Gram of Fat = 9 crlories Remembel, calories are not all the same. Carbohydratc crlories cqual Fat. Prolein and Fat calolies equatr Muscle Tissue. 1 Gram
Both ovcrweight people and underweights have the same problem of poor digestion. Therefore both need Hydrochloric.Acid and Enzyme tablcts at each meal. Safflower Oil aids protein digestion.
Weight is WATER. After your steam bath, do not drink any liquid. You may suck a lemon. This will satisfy your thirst. Reducers, eat slowly and concentrate
on every bite of food, and you wiltr find yotr will become satiated with much less food thanryou formerly ate. .
DUCERS: Kelp tablets are the best substance tr have found to decrease your desire tor salt-salt which causes the storace of unwanted fat by retaining water in tissues. Iodine. which is found
fore, you will find a weightJoss plateatr to drop eyery 2-4 to 6 weeks. This is a process of breaking the water retention table. Actually, your body has to adjust to the new types of food and amounts of
I
an egg is eaten alone, 10% of its
one
Brawn" in which they r-eport lindings on an old definition secret of mine: KELF. They report great endurance, more enthusiasm and a complete lack of "going stale." My findings on kelp have proved to me that it must be a great detoxifier. The body clings to a constant weight which it is used to maintaining. There-
Man fuIctgttTirte entitled .,Eits of
WHAT IS NOT THERE WILL NOT BE, EATEN! If yotr don't have cake, ivhite bread, cookies, cancl,v, etc. about, you wiii find that nervous appetite satis-
fiecl with protein (sausage, lunch meats. cheeses, shell fish, etc.).
Walking for one-half hour burns only l'i5 calories. One pound of fat contains 3,500 caiories. (Jne hour workout in a
gyrn cfln burn l,O0lt caiorics.
Nctle to retlucers: I note in the news that the Queen of Englernd's diet inclucted onl1, llrrt'c t trps ttl !itlttil pcr This works on ihe principle that the"luyborly is almost
all water and if you dehydrate it, a weight loss results. This method of losing weight is used exclusively by boxers and jockeys.
You can also observe weight iifters spit all day before a lifting contest for this same reason.
Gimmick diet books are constantly being published and they are fine as far as they go, but they tell only a smail part of the entire story. The people who write them obviously have had no real experience with reducing personally, taking their research from other books.
I feel that there are numerous factors involved and all should be employed. Let's face it. Dieting is hard enough at best. Entire books are devoted to saltfree cooking. Cooking with wines produces a similar salty flavor. The skin acts like a huge third kidney
in the elimination of toxic
wastes, and
also in water-logged tissue. In retention, where the kidneys cannot balance the intake of the water, your sweat glands take over under moist heat. Copious therapeu-
Gable Boudreaux is a relative newcomer in the physique yuorld. He is racking up awards in Galifornia. Gabe trains at Vince's.
have shown that dry heat constricts the
the less food one eats, the greater the nutriment the body extracts from it?
sweating is the fastest and oldest known reducing agent. Recent studies
tic
nerves controlling the small arteries, which forces the heart to work harder circulating the blood.
Do not neglect drinking water BETWEEN meals. This is a sure cure for fatigue and will remedy most constipation problems. The Irague of Nations Technical Committee on nutrition reports that one could healthily survive on 20 ozs. of nutritious
food per day. The right foods arc: NO refined vitamin-enriched foods NO
- NO canned preservative-ridden foods and frozen foods. In other words: FRESH FOODS. Nutritional experts have proved that white sugar cannot be utilized by the body cells.
For a mid-afternoon pickup, try this high-protein drink: One package of Knox Gelatin, one cup
of hot water
and
bouillon.
Did you know that scientists agree that
Breakfast should consist of protein, fat and a/+ to /t of the entire day's calories. You will make fewer errols, react faster, think more clearly and be less tired at the end of the day. Reducers are advised against the use common table salt-salt causes the
of
body to retain water in the tissues up to 70%. Experts tell us that more than 8 grams of salt per day is injurious to the proteins we eat. Yet many of us eat as much as 20 to 25 grams a day.
Also, it is common in medical practice to limit salt consumption in cases of kid-
ney disease, high blood pressure, heart disease, sinus trouble, deafness, hives and obesity.
Iron is a fat emulsifier (burner). Hydrochloric acid normalizes and produces fat loss. 8 at each meal. Table Salt (sodium chloride) is a drug,
a pure substance denuded of
everything 13
that accompanies sodium chloride in nature. To this. we add another drug called potassium iodide .. . such a product has no relation tn nature at all. For those training for definition, re-
mernber-n-lilk is taboo, as is cheese.
I
don't even feel cottage cheese is desirable. WATCH YOUR. CALORIES, fat as well as carbohydrates. Cut your carbohydrates to a'bare minimum. Use fat as a source
of energy, but discontinue fats every
so ioss.
often and you will get a drarnatic fat Fats are necessary to ward off nervous-
ness and weakness. Fat supplies the nerve endings with a protective covering to protect you from nerves. A good breakfast
high in fats can and wiil keep your blood sugar up for as long as 6 hours.
R,EDUCERS MUST DR.INK THE
MINIMUM LIQUID AT MEALS
(puts
on weight). Water EETWEEN meals is a great energy pick up.
NEVER drink during workouts-this is a weight-gaining rnethod. Wait three-
quarters of an hour after your workout before drinking. Excessive water drinking destroys Vitamin B and causes unnatural thirst.
THE VEGETARIAN REDUCING DIET This is the rnost cotdfortable reducing diet I have ever tried. It is composed of non-concen{rated carbohydrates' It ertables you to eat all you want and provides a sense oi satisfaction you can never get from a hi protein diet. I formerly used this diet on excessively obese people who could not lose weight on any hi protein diet without a single failure. This diet producei a cieansing and detoxifying action from the roughage conzurned. It also produces a ietoxifying action by eliminating animal tissue proleins (over-proteinization). See Foad is Your Best Mididne by Henry C. Bielerl M.D- This diet plan consists of as many fertile eggs as you can cornfortablly digesi, mixed in certified Vz & lz (mllk and cream) for breakfast. Mix the eggs with the t,/z & % by using a fork. Blending in a machine of any kind breaks down the fat to minute suspension and the body is unable to digest it. The rnain body nf this dier is the raw mixed green sai4d which I will give you
ihe ingredients for, and they are:
t.
2.
A bed of raw spinach leaves. Sliced zucchini or squash.
ttlAx ltr,luill This is not a chapter for the fainthearted, or one whose attitude is negative. You must always be aware that doubt cannot creep into your mind. Rather, picture yourself as you wish to be at all times. (This is really the secret!) This 15 a chapter for the bodybuilder who has progressed to the point of entering physique contests.
The principles given you here are
DEFI
1{
ITION
built and repaired on protein energy derived from fats. Fats also step up
tissue. Muscle is
metabolic rate and aid in proteiir assimilation.
Never drink water during workoutswait three-quarters of an h6ur. Water is necessary only between rneals,
Fats are highly concentrated energy foods. Fats yield more than lwice as much energy as carbohydrates.
se-
crets which have been practiced by me on men of top physique who are too numerous to mention here. These secrets have been used by professionals only and have never been revealed to the public heretofore. Now for lhe first time I am mak-
ing it known that definition is 85% NUTRITION. Without the supplenients used in this chapter, the bodybuilder seeking definition is doon-red to failure. Carbohydrate withdrawal, or converting your energy necds over to fats, protein and
calcium will prove to be the most dilficult
part of establishing a new dietary regimen. This is fbllowed by shrinking the stomach and not relying on false and injurious blood sugar level pickups, such as stzuches or sweets and vegetables included; also milk and protein drinks with fruits. Carbohydrates and sugars build /a/, never rnuscle
in any form, fruit
Recent findings show that Vitamin E and Iron should not be taken together. Iron nullifies the E.
Usc absolutely no milk products on a High Definition Diet. This means milk, cheese, cream or protein powder,
Science has now shown us that 300-500 mg of Vitamin C daily is effective as many medicinal diuretics and far safer- Diuretics cause water loss and produce definition.
Meat is high in phosphorus, low in calcium; therefore, definitely keep your calcium intake up to ward off being nervous.
A good definition-breakfast consists of three (3) hardboiled eggs mashed with one-thirtl cube of unsalted certified raw butter.
3. Raw mushrooms.
4. Carrot
sticks.
5. Slicedcelery.
6.
Cucumbers (gas forrning for some)
7. Water chestnuls 8. Cherry tomatoes
9. Cauliflower heads 10. Sprouts (bean) I l. dvocado 12. Raw beets 3. Green peppers 14. Parsley
i5.
V,ratercress
Toss and serve with crlive oil and vinegar and garlic chopped fine, or garlic porvder. No salt in this salad, please. The vinegar will give you that salfy taste.
The bulk of this salad will produce a cleansing effect in the intestines {hulk), which is imporlant and produce regularity and detoxification.
'*
r to,
dg
ffi
Vince's Gym
isa
in North
mecca
lor
Hollywood, California
heaith-conscious movie actors and champion bodybuilders.
Gironda has equipped his gym wrth th0 Iatest muscle-building equipment. This induces
training-and gets results
fast.
from the liver, and only carbohydrate will repienish it. But don't tly to eat a s*utt ui"l"nt of carbohydrate each day. You will only find you ale smoothing out. This high piotein diet will tend to make you nervous because of the phosphorus in the meat. That is why Otorcd glycogen
I)inncr: l-lb. stcak or hamburger
and
I
lcafy grccn salad (endive, romaine) with vincgnl lnd oil dressing plus sttpplements.
suggest you keep your calcium (tablets) intake high.
DEFINITION DIET
Later. if hungry. take a small amount of good. raw hambnrger and calcium.
Breakfast
Eggs
Clroline, Inositol and Methionine are perhaps the most important three elements to take because they are fat emulsifiers they dissolve fat in the hard-toget-to- places. They should be high potency and taken at every meal. I personally take 3 at each meal.
10 Liver Tablets 10 Kelp Tablets 3 Lipotropic Tablets
Poached
Meat
5 or more H.C.L. Tablets 3 Enzyme Tablets 3 Vitamin B Tablets 1 Iron Tablet (Between Meals) 8 Calcium Tablets Vitamin A Tablet RNA Tablet Niacin Tablet
Boiled, Soft or Hard Sunnyside uP in butter
(No Limit) Hamburger PattY
Pork Sausage PattY Steak
Chops, Lamb or Pork Bacon
Liver
of the blood sugar level pancreatic stimulation, which in-
causes a lowering
to
(No Limit) Scrambled in butter
NoIe: MINIMUM LIQUID INTAKE AT MEALS ]VIUST BE OBSERVED. Do not drink coffee between meals, as it due
Supplements Each Meal
Food
Remember. while asleep, you burn up only 250 calories as opposed to 1,000 during a workout.
Chicken Livers
3
Vitamin C Tablet Vitamin Tablets
Kidney
duces false hunger. Coffee also inhibits fat metabolism.
Brains
Lunch S
up plem en t s
Liver tablets B Complex
-
for
-
D
efinit ion :
30 tablets daily.
Eggs
(Cooked any way)
winncr, He's one of Vince's most popular
Meat
(Same as Breakfast)
Turkey
members.
Chicken Fish (Fresh) Meatloaf (Beef) Meatloaf (Pork and Beef)
9 per day (high potency).
High Potency Iron tablet
-
1 per day.
Choline, Inositol and Methionine each meal. Amino Acids
Don lloworth is an IFBB MR. AMERICA place
-
Enzyme Tablets
-
Calcium
3
I
*
Kelp tablets
3 each meal.
- 4 per meal acids.
or
cocktail jigger of amino
Vitamin C
2 oz. each meal.
-
- l2perday.
Hydrochloric Acid tablets
at
Dinner (Same as Breakfast and Lunch) Roasts (All Kinds)
1,000 mgs. per day.
- l0
per meal. LOW CARBOHYDRATE
Forty grams of carbohydrate per day maximum.
{.{<**{<{<**{<****{<
MAXIMUM DEFINITION DIET There has always been considerable mystery and misconception concerning a definition diet. Let's hope this article will help to straighten out a few of these.
To begin with, all carbohydrates must be removed frorn a maximum definition diet. This means - all fruit, all vegetables, all salad greens,and all milk products (cheeses, yogurt, ice
cream, milk and buttermilk). The only milk pro{ucts that can be used are butter and cream. Any kind of meat, fish or fowl and eggs are the/only foods permissible. You must, howevet, eat some carbohydrate every four or five days bpcause you will find that you will smooth out and veins and cuts will'disappear. You will fir/d also that you are not getting the pump you should and your strength will decrease. This iy'because a zero carbohydrate diet drains all the
/
16
,i
DIET
Food
Household Measure
Milk
Whole Milk Ice Cream
8
Cheese
Cheese
Fats
Cottage Cheese Bacon
strips tablespoon I tablespoorl
3
Butter French Dressing Margarine and salad Mayonnaisc Eggs
lr)ggs
ozs.
Yzpt. serving I oz. serving l rounded tablespoon 1
oil 1
1
tablespoon
Grams 1
1.8
I 4.8
.5 1.3
.0
.0 ,.1]
I .'l
.l
Food Nlea t
NutS Fish
Househoid Measure
Bologna
2 slices
Frankfurter
1.00
1
I
1.9
Hash
Chicken, Turkey, Ham, Veal, Beef, Lamb, Pork Mixed
10 to
O
ysters
2 medium
Household Measure
Corn Meal Cornstarch White
l,
6 stalks
/,
Cereals
2.0
cup
2.O
)1q
/z cup /z cup
Sugars
Crackers (assorted) or Graham Cornflakes Oatmeal Puffed Rice Shredded Wheat Spaghetti, Macaroni. Noodles White R.ice Tapioca Honey
Brussel Sprouts
6
Cabbage
6.2
213 cup - cooked
Jam
Carrots
1 large
Jellies
Cauliflower
4 tablespoons 2 stalks
5.3 9.3 3.4 1.9
I
ear
20.0
v, cup cooked % cup cooked 7z
%head 6 pods 2 or 3 small lz clp
Peas, Green
I
Peppers, Green Potatoe s
1.4 5.6 7.2 1.8 19.0 10.3 11 .7
5.7
1 small
19.
I
Spinach
% cup cooked
Squash or Turnips Tomatoes
3.2
lz cup
7.1
medium tablespoon
Tomato Catsup Tornato Juice
cup large
Apples
Apricots
4.3 12.9 5.1
Yz
Banana
1 small large 213 cup
23.0
l0
Strawberries Other Berries Cantaloupe
.4
4.8 22.4
or3
Avocado
8.1
Grapefiuit
/z small
Grapes
15.1 6.9 10.1
22
Lemons
I
16.'7
%
medium 1 small
Oranges Orange JLrice Peach
1 medium
8.7 11.2 12.9 12.0 15.8
/z cup
13.'l
3 medium I cup 1 slice (6"
12.9 3.8
1/z
c]up 1 medium
Pear
Pincapple Plums Rhubarb Watcrmelon Cherries Cranberry Sauce Pineapplc in Syrup
Aprioots
Prunes
,/ a/
Itt
Bread
.5
5.6 9.6
Lettuce
Dried Fruit
.0 3.0 1.2
l-5
Asparagus Beans. Green Beans, Lima Beet Greens and BroccoLi Beets
Okra Onions
Canncd Fruit
7.0
4to6 5to6
Celery Corn Cucumber Eggplant Kale
Fruit
serving
Flour Meal
Food
x 1%")
/z cup
41.4 20.0
1 tablespoon 1 slicc
2t.l
2or3
20.0 21.3
4to6
to.2
Brown Sugar Granulated Sugzr Syrup - Table Blends Miscellaneous
(2" x 3") cup % cup cooked 3/+
1
cttp
Biscuit
Gelatin Dessert Powder Beer Coca Cola, Ginger Ale, etc. Gin, Rum, and Whiskey Creme de Menthe
Wine, Red Wine, Port Sherry
Grams 15.7
10.0 13.0 16.0 7.0 18.0 13.0 8.6
24.0
lz cup
14.8
% cup cooked
15.8
tablespoon tablespoon level tablespoon level tablespoon tablespoon tablespoon tablespoon
Bouillon Cubes Cocoa
Beverages
cup tablespoon slice Parkerhouse
Rolls
Shrimp Fresh Vegetables
Grams
2 tablespoons 1 tablespoon 12 oz. bottle 8 oz. bottle Jlgger
cordial glass wine glass wine glass wine glass
12.9
15.0
t4.2 13.0 10.5
5.0 14.8 4.7 3.0
5.3
r2.0 21.6 .0
6.0 .5 4.O
2.4
Still another IFBB champ-lohn
Tristram, MR. UNIVERSE place winner. This languagc ieacher keeps in shaPe at Vince's.
€ Vince
is a
master poser-so important
displaying development at its best ", vital in becoming a champion.
At 50, a successlul bodybuilder and
in
, so
businessman whose effo*s have.helped mold the physiques ol ihousands. He himself is Youth.
Wt:
