High Protein Low Carb Diet
By Roger Riedinger
No Nonsense Newsletter
Summer 1996
I have been competing for almost four years, but
I was able to make more progress during the past three
months than the previous three and one half years.
After placing second in my weight class in my
last two shows, the 1994 Ohio South District and the 1993
Metro, I was told by several people that I needed to come in
harder if I wanted to place higher. I devoted an entire year
to preparing for the 1995 Ohio South District. My primary
objective was to come in ripped. I began dieting June 1,
four months out from the show. I weighed 185 lbs. with 12
1/2% body fat.
July 1, my weight was 168 and my body fat was
9.7%. Sure my bodyfat had come down, but I'd also lost
seventeen pounds. This is when I finally decided to call
Roger Riedinger for advice. We set up an appointment for the
next week. As Roger reviewed my diet it became evident that
I needed a whole new perspective on contest preparation.
First, I thought that I was already pretty close to contest
shape. Not so! Additionally, my high carb low fat approach
would have to be abandoned if I was going to finally achieve
my goal of coming in hard and ripped.
The first modification was to eliminate
the carb drinks that I drank during my workouts and the
supplement bars that I ate throughout the day. These
products are hyped by the various muscle magazines as
necessary to attain ultimate muscularity and size.
The second modification was to increase
my fat intake to at least 10% of my total calories ( until
this time my fat intake was dependent upon the small amounts
found in my lean protein source foods: tuna, egg whites and
chicken breasts) I began to use Flax Oil and added two egg
yolks to my daily portion of whites.
Roger also recommend that I use a Super Pack
vitamin/mineral pack to furnish all the co factors needed
for growth and metabolism. Within a week of reducing my
carbs by eliminating the carb drinks and supplement bars
there was a definite improvement. I already appeared
harder.
My carb intake was gradually decreased, at two months out it was around 250 grams a day (from rice, potatoes, and veggies). I increased my protein intake and I began using Ultra 40 liver tablets (30/day). I also added one 4 to 6 ounce serving of red meat (ground sirloin) daily. I was doing cardio 3 times a week (30 to 40 minutes on a stationary bike).
Because my work day is long, 8:00 a.m to 6:00 p.m. I need to eat 3 of my 6 meals at work. Until one month out I usually prepared one food meal and used protein drinks for the other two. Each drink consisted of 2 and 1/2 scoops VyoPro, 1 1/2 scoops Carb Out, and 1 teaspoon Flax oil in water. At this point Roger and Sandy monitored my bodyfat weekly, making diet modification as needed.
With one month to go, I replaced the 2 liquid meals with regular prepared foods. I began to use a fat burning combination of EPH 833 and Energy Reserve (L-Carnitine) three times daily along with my Super Pack and Ultra 40 tablets. Two weeks later I switched from Energy Reserve to a new product, CutBack. At this time my protein intake was between 360 to 420 grams daily, while I was consuming 80 to 125 grams of carbs (all vegetables). I drank 2 21/2 gallons of water a day. I also increased my red meat to at least 3 times a day and decreased my cardio to twice a week. Roger explained my body had switched over to burning stored bodyfat for energy so additional cardio was no longer necessary. One week prior to my final show I added 25 Muscularity (BCAÀS) daily to increase muscle fullness and hardness.
Although this diet might seem to go against conventional wisdom, it certainly worked for me! I won my class at all three contests that I entered. I achieved my year long goal by winning not only my class but the overall championship at the Ohio South District National Qualifier. I topped off my competitive season with another overall title at the N.P.C. Natural Ohio two weeks later.
