Table of Contents
Fueling the Machine 13
1 Myths and Lies 13
10 Diet Gimmicks to Ignore 30
Infomercials 31
2 It's All About You 35
Somotypes 36
George Burns Syndrome 38
A Better Way 41
3 All About Calories 43
Carbs 44
Simple and Complex 44
Glycemic Index 45
Ignore Carb's Bad Reputation 48
How Many Carbs Per Day? 48
Protein 49
How Much to Consume 49
4 Ways to Calculate Your Needs 51
When Should You Eat Protein? 54
Everyday Foods High in Protein 55
Protein Supplements 55
Fat 56
Saturated Fat 56
Unsaturated Fat 57
Slicing the Calorie Pie 58
Vitamins and Minerals 61
Determining the Calories Needed to Gain, Lose or Maintain 61
One Other Way Men and Women Are Different 63
Calculating Your Caloric Needs for Training 64
4 Bad Diets 67
Low-carb Diets 68
Carbohydrate Diets Are All About Calories 68
Let Your Activity Determine Your Intake 70
Does Anyone Carbo-load Anymore? 71
Fat 74
More on the Two Fats 75
Fat Diets Are All About Calories 76
When You Have to Reduce Your Fat Slice 77
The Bad News About Protein Diets 77
Calcium Loss and Brittle Bones 78
Affects the Brain 78
All Fad Diets Are about Calories 79
Types of Fad Diets 79
How to Spot a Fad Diet 80
Yo-yo Effect; Dangerous Weight Fluctuations 81
Goodbye Precious Muscle 82
Dangerous to Your Health 82
5 Vitamins 85
What are Vitamins? 86
Water Soluble Vitamins 87
Fat Soluble Vitamins 87
Do Fighters Need Additional Vitamins? 88
Food or Supplements: Which are Better? 89
Fortified Foods 89
Can You Overdose? 90
How Christensen Discovered Vitamins C and E & Stopped Sneezing 90
More Facts about Vitamins to Save You Money 91
How Should Vitamins be Stored? 92
When to Take Your Vitamins 92
Minerals 92
Magnesium 93
Chromium 94
Zinc 94
Macro and Trace Minerals 95
Iron: Women and Men 96
6 Liquids 99
Dehydration 100
Symptoms 100
Sweating 101
How Much Water and How Often 102
Are Sports Drinks Good for Fighters? 103
Water Intoxication 106
How it Happens 106
How Much is Enough? 106
Carbonated Drinks 107
Alcohol: Yes or No? 107
Is Alcohol Healthy? 109
Coffee 109
Mental Benefits 110
Training Benefits 111
How Much? 112
How to Use It 113
Green Tea 113
What to Look for at the Store 114
How Much? 114
Milk 115
Whole Milk: The Bad 115
One and Two Percent Milk 116
Skim Milk: The Good 116
Seven: Your Daily Eating Plan 118
Foundation-eating plan 120
For Bachelors and Bachelorettes 123
You Can Eat Healthily at Fast Food Joints 125
Calories, Lots of Them 126
It Takes Discipline and Knowledge to Eat Right at the Drive-up 128
At the Movies 129
Dirt Day 131
Savor the Moment 132
Not for Everyone 132
Dirt Day Variations 132
Dirt Day as a Motivator 133
Eight: Losing Weight 137
Negative Caloric Balance 138
High Intensity Interval Training (HIIT) 139
Shadowsparring 141
HIIT on the Heavy Bag 143
Running 144
Cardio Split 146
Hard Workouts, Easy Workouts 148
Work out Before Breakfast 149
For People Severely Overweight 149
Develop powerful abs with crunches and kicks 151
Tips to Optimize Your Ab Exercises 152
Nine: Making Weight 157
Diet Down the Right Way 159
What is Your Body Type? 160
Critique Your Diet 160
Do You Gravitate Toward One Weight? 160
A Diet and Training Plan That Works for You 161
Start Early to Make Weight 161
The Zigzag Diet 163
Important Tips for Losing or Gaining 165
Last Minute Tricks 167
Ten: Dropping Weight Fast 169
Warning 169
How to Drop 5 Pounds in 10 Days 170
Prepare for It 170
Eat Frequent Meals 171
Plan Your Meals 171
Cut Calories 172
Increase Training 172
How to Drop 10 Pounds in 21 Days 174
Preparation 174
The Right Mindset 175
Let's Get Physical 175
Machine Gun Kicks 178
Kicking Sets 178
Jump Kicks 178
Kneeling Kicking Drill 179
Mitt Kicking Drill 180
Sparring Sessions 181
Cycle Your Training to Avoid Overtraining 183
Determining Your Maximum Heart Rate 184
A Pep Talk 185
What if Things Don't Go As Planned? 186
What Happens the Next Day? 187
Eleven: More Muscle, More Power 191
3 Ingredients to a Quality Weight Gain 192
Muscle Fibers 192
Resistance Exercises 192
Free-hand Exercises 193
Kick-punch Arts 194
Grappling Arts 195
Dynamic Tension 195
3 Exercises that Increase Power and Body Weight 201
Eat to Gain Weight Without Feeling Sluggish 205
Calories and Protein 205
Supplement Means Supplement 206
Monitoring Your Weight Gain Progress 208
When There are Problems 209
Creatine 210
What Is It? 211
Creatine as a Performance Enhancer 212
Can Creatine Hurt Your Performance? 213
Reduce Your Aerobic Activity to Gain Weight 214
12 Fueling the Machine 217
What to Eat Before 219
When to Eat 220
Allergies 222
Food intolerance 222
Eating for Aerobic and Anaerobic Training 223
Eating on Competition Day and at Seminars 225
13 Your Long-term Plan 229
Factors Beyond Nutrition That Affect Your Health 230
Minimizing Injury 231
Overtraining 231
Diversify Your Training 232
Periodization 232
Macro, Meso and Micro Training 233
How to Make It Work for You 233
Versatile and Safe 238
Rest 244
A Final Word on Machismo 246
14 The Mental Game 249
Plan for Problem Periods 252
Dealing with Binges 254
Self-talk 257
The Right Mindset for You 259
When You Crash and Burn 261
Conclusion 264
References 265
