Macrobolic Nutrition

MACROBOLIC

NUTRITION

PRIMING YOUR BODY TO BUILD MUSCLE & BURN FAT

Gerard Dente

with Kevin J. Hopkins

The information contained in this book is based upon the research and personal and professional experiences of the authors. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional.

The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public.The publisher and authors are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the authors and the publisher strongly suggest consulting a professional healthcare advisor.

The author(s) of this book have a financial interest in some of the products recommended herein.This does not constitute an endorsement by Basic Health Publications, Inc.

Basic Health Publications, Inc. 8200 Boulevard East ? North Bergen, NJ 07047 ? 1-201-868-8336

Library of Congress Cataloging-in-Publication Data

Dente, Gerard, 1967? Macrobolic nutrition : priming your body to build muscle and burn body

fat / Gerard Dente with Kevin J. Hopkins. p. cm.

Includes bibliographical references and index. ISBN 1-59120-131-4 1. Bodybuilders--Nutrition. 2. Macrobiotic diet. I. Hopkins, Kevin J., 1972? II.Title.

TX361.B64D46 2004 613.2'024'79641--dc22

2004003217

Copyright ? 2004 by Gerard Dente

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.

Editor: Carol Rosenberg Typesetter/Book design: Gary A. Rosenberg Cover photo: Per Bernal Kurt Angle photo on page 143 owned by World Wrestling Entertainment, Inc. and is reproduced with permission.

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

Acknowledgments, v Preface, vii

Introduction You're a Bodybuilder, So Eat Like One!, 1 1. Understanding Macrobolic Nutrition, 3 2. Carbohydrates--Don't Count Them Out, 12 3. Protein--Choosing the Right Building Blocks, 28 4. Fat--It Is Essential!, 61 5. Water--The Nutritional Paradox, 68 6. Macrobolic Meals to Muscle Mass, 71 7. Guide to Estimating Caloric Requirements, 83 8. The Important Role of Micronutrients, 92 9. Enhancing the Macrobolic Nutrition Effect, 119 10. Macrobolic Meals, 150

Conclusion Progress Is the Great Motivator, 175

Appendix A Macrobolic Caloric Requirements Tables, 176 Appendix B Macrobolic Food Guide Pyramids, 189 Appendix C Macrobolic Exchange Lists, 191 References, 195 Index, 207 About the Authors, 214

Photo by Irvin J. Gelb.

THERE ARE MANY PEOPLE I WOULD LIKE TO THANK for their help, support, and friendship, but to name them all would take pages. I have been extremely fortunate to have so many special people in my life.

I want to give a special thanks to my mom, dad, sisters, brother, and my wife, Linda, for all of their continued support and for always allowing me to pursue my ambitions and dreams.

I want to thank all of the athletes I work with, particularly those mentioned in this book.Working with and knowing each of you is an honor and a pleasure. Each one of you is a champion. I especially want to thank Dave Hawk for our friendship and Kurt Angle, a great athlete and role model, and an even greater human being.

I am fortunate to be able to work in an industry I truly love. So, along with the people I just mentioned, I want to thank all the people I work with at MHP and all those I work with on a regular basis in the nutrition industry who have given me so much support and so many opportunities.You know who you are and I want to say . . .Thank you! Without your support, I would not be able to continually pursue my passion to research and develop new products and educate myself and others on better ways to improve health and performance.

--Gerard Dente

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