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Waterbury Diet
Waterbury Diet
All forms of exercise pose some inherent risks. The author advises readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning. 2012 Chad Waterbury LLC All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the author. 2
Thanks to the following guys for sharing their knowledge with me: Ori Hofmekler Dr. John Berardi
night when the gut was prepared to assimilate the nutrients for growth and repair. He believed this 24-hour cycle would cause favorable changes to a persons physiology. At the time, virtually every nutritionist was recommending a very different approach. The norm was to eat small, frequent meals throughout the day. This eat every three hours approach was thought to be a significant improvement over the three square meals that preceded it. The two biggest selling points of eating six small meals per day were purported to be better blood sugar control and a steady supply of nutrients to the body for energy and repair. If you went more than three hours without food the body would go into starvation mode and store an excessive portion of the next meal as fat. If you ate a huge meal youd end up with the same result: fat storage due to an excess of calories in one sitting. The thought of eating this huge meal at night would only make things worse - much worse. So when Ori came out with The Warrior Diet it flew smack in the face of what was considered the ideal approach to nutrition. The concept of going for long periods of time with little or no food followed by a big meal (at night!) was considered nutritional heresy. And many experts seemed to agree. I was one of those people. I didnt read The Warrior Diet when it first came out in 2001. But there was plenty of chatter about the book in my world, so I definitely
knew about it. In fact, some of my colleagues that I respected most Pavel Tsatsouline, for one had high praise for the diet. However, my clients were getting good results with small, frequent meals so I had no reason to try a different approach. I was also satisfied and accustomed to eating every three hours. A few years passed and I eventually moved to Santa Monica in 2007. As I continued to research new ways to improve my clients training and recovery through nervous system enhancement, I kept being led back to research on GI health and how it can hinder or improve the nervous system. I soon became fascinated with GI health. Specifically, I became fascinated how excessive inflammation can limit fat loss, muscle growth and recovery. This same year three studies came out that showed how fasting can reduce some the bestknown markers of inflammation such as C-reactive proteins, along with homocysteine, a cardiovascular risk factor (1,2,3). By the spring of 2010 I had accumulated enough research on intermittent fasting to give it a trial run. I felt my clients and I could use an anti-inflammatory approach to nutrition. Even though we all ate pretty clean, we also felt that are guts werent as healthy as they should have been. So I finally purchased The Warrior Diet and put Oris principles into play because I always try out a new system before giving it to any of my clients. Within three days I felt better than ever. By the third day my workouts were enhanced, most of the nagging joint pain I learned to live with was gone, and my energy and focus were at an all-time high.
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Ori was definitely on to something good with The Warrior Diet. Since his book came out there have been countless variations on his approach to nutrition, especially in recent years. Indeed, its stood the test of time. And just like Dr. Elie Metchnikoff, he ended up being a pioneer in the field of physiology. Before I outline how I design nutritional plans for muscle growth or fat loss, its important to first understand the nervous systems role in giving you those results.
breathing and digestion. This autonomic system is broken down into two subdivision: the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is what gets maximally activated if you accidentally step in front of an oncoming bus. Your heart rate immediately boosts, pupils dilate, the lungs suck in more oxygen, and blood flow can increase to your muscles by up to 1200%. In other words, when the sympathetic nervous system is turned up youre ready for some serious action. This is why its called the fight or flight system. The parasympathetic nervous system has an opposite effect on many of those functions. When its activated your heart rate slows and the lungs take in less oxygen, as two examples. But whats most relevant to this discussion is the parasympathetics role in digestion and assimilation of nutrients. When this system is activated it stimulates salivary flow and movement through the GI tract. When you eat, blood flow is shuttled away from your skeletal muscles to the gut so you make use of those nutrients. This lack of blood flow to the skeletal muscles is the reason your mother told you not to swim after you eat. Because of the parasympathetic nervous systems ability to relax your body and assimilate the nutrients you eat, its referred to as the rest and digest system. Your desire to lie on the couch and watch football for hours after a big Thanksgiving dinner was not as much the tryptophan from the turkey as it was the calming rest and digest effect from the parasympathetic nervous system.
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When you consider how the nervous system functions in the face of a big meal or hunger, you immediately understand why Ori recommends little or no food during the day and a big meal at night. The fasting phase is the key component of his approach. Its what makes everything else work. After all, if you added a big meal at night to a frequent eating plan youd get fat in a hurry. But you cant stop eating and expect to gain muscle. The fasting should be intermittent within each 24-hour cycle.
Intermittent Fasting
Before I took the stage to present at Perform Better in June of 2012, I watched my buddy, Dr. John Berardi, give a talk on intermittent fasting (IF). John is one of the most highly-respected nutrition experts on earth, so I was intrigued to hear him cover the potential benefits of IF: Reduced: Blood lipids (triglycerides and LDL) Blood pressure (sympathetic/parasympathetic) Inflammation (CRP, IL-6, TNF, BDNF and more) Oxidative stress (protein, lipid and DNA damage) Risk of cancer Increased: Cell turnover and repair (called autophagocytosis) Fat burning (fatty acid oxidation later in the fast) Growth hormone (increased later in the fast) Metabolic rate (later in the fast via epi/norepi)
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Improved: Appetite control (PPY and ghrelin) Blood sugar control (increased insulin sensitivity) Cardiovascular function (ischemic injury to the heart) Chemotherapy (higher doses more frequently) Neurogenesis/plasticity (neurotoxin protection) So what does all this science have to do with gaining muscle or losing fat? A lot. But first we need to go back in time.
Gut Check
Anthropologists estimate that modern humans have been around for about 200,000 years. However, its only been in the last 100 years or so that food has been more readily available. So if youve been following a frequent meal plan, and if you suspect that your gut health probably isnt up to par because of bloating, gas, fatigue, constipation, diarrhea or a laundry list of other factors, you could be feeding the GI tract more often than its designed to handle. Its easy to make the case that our guts havent evolved to withstand the stress from being crammed with food every few hours. Now consider the chemicals and additives in many of the processed foods you eat. These have only been around for 50 years or so. You might believe youre doing the gut a favor because you eat unprocessed foods; however, many of these chemicals are in the protein powders you probably use.
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Check the ingredients label on your whey protein powder. If it reads anything but whey protein concentrate, its safe to say it probably contains additives your body isnt designed to handle. Do you take a multi-vitamin? Recent research has shown no benefit in taking a daily multi when they analyzed disease and other risk factors. In fact, Dr. David Katz from the Yale University School of Medicine states, There is even a small body of evidence that may suggest harm from a multi-vitamin. Most multi-vitamins are made with isolated nutrients in a lab. Given that it wasnt until the last 50 years that we started ingesting these isolated nutrients, its no wonder our GI tract probably sees them as foreign invaders. Research supports this notion. Dr. Marian Neuhouser sums it up perfectly by stating, The vitamin C in a multivitamin is likely just not as effective as the vitamin C in a citrus fruit, where it's also surrounded by fiber and flavonoids and carotenoids. All these nutrients working together is what really keeps you healthy. However, I do recommend a daily multi-vitamin if its plantbased. This keeps the nutrients in their natural state where theyre bound to the other nutrients that support assimilation. Ill get to that in the supplement section. In summary, if youre eating frequently or ingesting nutrients that your body sees as foreign invaders, you might be doing your body more harm than good. As you now know, the gut has far-reaching effects, just like Dr. Metchnikoff discovered.
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During that 20-hour period youll have two servings of whey protein. The fast lowers circulating levels of amino acids, and then 2030 grams of whey quickly increases those levels due to its fast absorption rate. This pulse of amino acids is an excellent way to increase protein synthesis. Since other protein powders such as casein or a whey-casein blend can absorb more slowly, theyre not the best option. Even if a casein has been hydrolyzed to absorb more quickly, I still favor whey because it contains natural immune-boosting enzymes that casein cant match. Whey also contains the greatest proportion of branched chain amino acids, especially leucine, in a natural form. The key is to use a high-quality organic whey that only reads whey protein concentrate on the label. Now, the Waterbury Diet isnt just two pulses of whey during the day followed by a big meal at night thats essentially The Warrior Diet. Every other day youll eat two meals instead of one. When I heard Dr. Berardi speak on intermittent fasting he outlined the nutrition plan he was following at the time. It consisted of a 16-hour fast followed by two meals within an eight-hour period. I was intrigued by the approach (you cant argue with his results), so I started cycling my clients diets between one and two meals per day. The most substantial benefit was muscle gain. The latest version of the Waterbury Diet was born. Lets go over the details.
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have shown to be a more effective way to gain muscle. As long as youre within 75% of that number youll build muscle. The results my clients have achieved demonstrate that you can eat fewer total grams of protein per day and build plenty of muscle, if you have at least 16 hours of fasting each day with pulses of whey protein.
Ideal protein sources: wild fish, organic chicken, organic turkey, whole
eggs, buffalo/bison, grass-finished beef, raw cheese, and organic whey. I prefer my clients to limit red meat to twice per week since it can cause a pro-inflammatory response. Carbohydrates: a low-carb approach to nutrition has been the trend ever since Dr. Atkins brought his diet to the world. Theres good reason why that diet gained some much traction: the world is full of fat people who generally need fewer carbs. But when you need to build muscle fast, an extremely low-carb diet will make the task much more difficult. Thats why this version of the Waterbury Diet for muscle growth favors carbohydrates. If you stick to unprocessed carbs youll build lean muscle more quickly. Fruit juices are not recommended except for organic tart cherry juice postworkout. All other carbs should be limited to the following list.
Ideal carbohydrate sources: sweet potatoes/yams, quinoa, oatmeal,
fresh fruit, white rice, brown rice, white potatoes, and organic tart cherry juice.
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Vegetables: some people might categorize vegetables under carbohydrates, but they deserve a section of their own. For starters, theres no such thing as an bad vegetable, as Dr. Jonny Bowden likes to say. They contain tons of nutrients that support protein digestion, recovery, and energy. Another benefit of vegetables is that its virtually impossible to overeat them.
Ideal vegetables: theyre all great but some that should be prioritized
are: asparagus, beets, broccoli, cabbage, carrots, cauliflower, kale, onions, and spinach. Fats: eating enough healthy fat is essential for supporting the hormones that build muscle. Youll get a good dose of healthy fats from the protein sources I mention (nothing beats wild fish), but its also important to add the following foods to your protein/vegetables/fat meal.
Ideal fat sources: nuts, seeds, avocado, raw cheese, extra virgin olive
oil, coconut oil, and any oil made from nuts (except peanuts). Dairy: Im not a big fan of most dairy products because I believe our guts havent evolved to withstand them. However, fresh dairy can contain a healthy dose of calcium thats necessary for metabolic health. If you dont experience any gas, bloating or indigestion, certain dairy products such as greek yogurt, raw milk, and cottage cheese can help you build lean muscle. These foods can be added to your protein/vegetables/carbohydrate meals.
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Supplements
The following is a list of the specific supplements I recommend, and a few others worth considering. Defense Nutritions Organic Warrior Whey: Adding whey protein to your nutrition plan will significantly improve muscle growth. One of the main reasons is because it has the highest PDCAAS rating of all proteins (that acronym stands for protein digestibility corrected amino acid score). But most of the whey proteins out there are garbage. They either contain added chemicals or their form has been changed to an isolate or hydrolysate. What you need is a whey protein concentrate because it contains all the naturally-occurring enzymes and immunofactors to build muscle and speed recovery. Defense Nutrition makes the best organic whey protein on the market. Its not only the highest-quality version Ive found, but it tastes rich and creamy. With your first drink youll realize how chemicallyladen those other protein powders taste.
Where to get it? Go to the Defense Nutrition page at this link.
Defense Nutrition Multi-vitamin/mineral: I used to take a multivitamin every day for years. Then I stopped and I felt better. What I didnt appreciate at the time was the fact that those vitamins werent in their natural form and bound to the other nutrients and enzymes that
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allows your gut to assimilate the nutrients. My gut probably considered them foreign invaders. Then Ori Hofmekler came along and created a plant-based multivitamin/mineral supplement. Since my clients and I started taking it two years ago, our workouts, recovery, and health have improved. I recommend you take it first thing each morning. Since its plant-based your body will recognize it as a food so you can take it on an empty stomach.
Where to get it? Go to the Defense Nutrition page at this link.
Ionic Liquid Magnesium: The function of your nervous system, muscle, and metabolism rely heavily on magnesium. In fact, magnesium contributes to over 300 biological processes in your body. But there are two problems. First, most people are deficient in magnesium. Second, your body cant assimilate magnesium from most of the supplements out there. In other words, an effective delivery system is necessary to get magnesium from your gut to your tissues. Ive used various forms of high-quality magnesium over the years such as the spray version from Ancient Minerals thats applied to your skin. But a spray can sometimes be a sticky mess. The version I currently favor is made by Mineralife. This product is bound to 72 other naturally-occurring trace minerals so it assimilates well. And since its in liquid form it can be put in water at night before bed.
Where to get it? Go to their magnesium page at this link.
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cilantro to neutralize morning acidity. Take 4 Defense Nutrition multivitamins with a full glass of water.
Mid-morning (10am): drink 1-2 scoops of Organic Warrior Whey
mixed in water. If youre doing a Targeted HFT plan, drink this protein immediately after your mini-workout. drink 1-2 scoops of Organic Warrior Whey mixed in water if its a day you dont train. If you do train, drink 1 scoop of Organic Warrior Whey in water 15-20 minutes before your full-body HFT workout. If youre doing a Targeted HFT plan, put that mini-session at the beginning of your workout.
Mid-afternoon (somewhere between 3-5pm): Post-workout: drink 2 scoops of Organic Warrior Whey mixed with 6
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams of creatine to the drink.
PVC Dinner (within 90 minutes of post-workout drink): eat all the
protein, vegetables, and carbs you want. Have fruit for dessert. Take fish oil with this meal. After the meal you can eat again if its within the four-hour window.
Before bed: take magnesium How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before dinner (drink it fast because itll gel quickly). Second, alternate between a PVC dinner and a PVF dinner for this day. So days 1, 5 and 9 will have carbs and days 3 and 7 wont. Also, take Defense Nutritions Tenacious Fat Loss vitamins in the morning on an empty stomach. Get them at this link.
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neutralize morning acidity. Take 4 Defense Nutrition multi-vitamins with a full glass of water.
15-20 minutes before morning workout: drink 1 scoop of Organic
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams of creatine to the drink.
Mid-afternoon (somewhere between 3-5pm): drink 1-2 scoops of
Organic Warrior Whey mixed in water if its a day you dont train. If youre doing a Targeted HFT plan, take the protein immediately after your mini-workout.
PVC Dinner: eat all the protein, vegetables, and carbs you want. Have
fruit for dessert. Take fish oil with this meal. After the meal you can eat again if its within the four-hour window.
Before bed: take magnesium How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before dinner (drink it fast because itll gel quickly). Second, alternate between a PVC dinner and a PVF dinner for this day. So days 1, 5 and 9 will have carbs and days 3 and 7 wont. Also, take Defense Nutritions Tenacious Fat Loss vitamins in the morning on an empty stomach. Get them at this link.
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cilantro to neutralize morning acidity. Take 4 Defense Nutrition multivitamins with a full glass of water.
Mid-morning (10am): drink 1-2 scoops of Organic Warrior Whey
mixed in water. If youre doing a Targeted HFT plan, drink this protein immediately after your mini-workout.
PVF Lunch: eat all the protein, vegetables, and fat you want. 15-20 minutes before workout: drink 1 scoop of Organic Warrior
Whey in water 15-20 minutes before your full-body HFT workout. If youre doing a Targeted HFT plan, put that mini-session at the beginning of your full-body workout.
Post-workout: drink 2 scoops of Organic Warrior Whey mixed with 6
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams of creatine to the drink.
PVC Dinner (within 90 minutes of post-workout drink): eat all the
protein, vegetables, and carbs you want. Have fruit for dessert. Take fish oil with this meal. After the meal you can eat again if its within the four-hour window.
Before bed: take magnesium How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before each meal (drink it fast because itll gel quickly). Second, take Defense Nutritions Tenacious Fat Loss vitamins in the morning on an empty stomach. Get them at this link.
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neutralize morning acidity. Take 4 Defense Nutrition multi-vitamins with a full glass of water.
15-20 minutes before morning workout: drink 1 scoop of Organic
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams of creatine to the drink.
PVF Lunch: eat all the protein, vegetables, and fat sources you want. Mid-afternoon (somewhere between 3-5pm): drink 1-2 scoops of
Organic Warrior Whey mixed in water if its a day you dont train. If youre doing a Targeted HFT plan, take the protein immediately after your mini-workout.
PVC Dinner: eat all the protein, vegetables, and carbs you want. Have
fruit for dessert. Take fish oil with this meal. After the meal you can eat again if its within the four-hour window.
Before bed: take magnesium How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before each meal (drink it fast because itll gel quickly). Second, take Defense Nutritions Tenacious Fat Loss vitamins in the morning on an empty stomach. Get them at this link.
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Q:
What
if
I
get
extremely
hungry
during
the
fast?
Is
there
anything
I
can
eat?
A:
Yes,
youre
free
to
eat
a
handful
of
berries
(any
variety)
or
juice
vegetables
for
their
enzyme-boosting
properties.
Hunger
will
subside,
but
extreme
hunger
is
probably
due
to
a
lack
of
nutrients.
Choose
berries
or
a
fresh
vegetable
juice
concoction
(not
V-8)
and
youll
provide
your
body
with
the
most
nutrients
with
the
fewest
calories.
Q:
Can
I
use
branched
chain
amino
acids
(BCAAs)
during
the
day
instead
of
whey?
A:
Some
people
have
an
intolerance
to
whey,
even
if
its
a
high- quality
version.
For
them,
BCAAs
are
a
viable
option.
However,
BCAAs
are
free-form
amino
acids
that
arent
bound
to
the
other
nutrients
and
enzymes
like
they
are
in
whey.
So
its
possible
your
body
wont
make
use
of
the
BCAAs
nearly
as
well.
If
you
choose
BCAAs,
take
five
grams
worth
in
place
of
whey
protein.
Q:
Im
allergic
to
any
form
of
dairy
or
whey.
Can
I
use
a
vegan
protein
powder
instead?
A:
Yes.
The
key
is
to
supplement
the
protein
powder
with
enough
BCAAs
to
match
whey.
Each
20-gram
serving
of
whey
contains
five
grams
of
BCAAs
you
ll
need
to
make
up
the
difference
with
BCAA
pills
or
powders.
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Q:
Can
I
have
my
big
meal
in
the
morning
and
fast
the
rest
of
the
day,
or
move
the
structure
of
the
plan
to
different
times?
A:
Theoretically,
you
can
derive
all
the
benefits
of
this
style
of
eating
no
matter
where
your
fasting
and
feeding
phases
are.
However,
if
you
have
a
big
meal
in
the
morning
it
will
turn
on
the
parasympathetics
rest
and
digest
response
and
youll
be
sluggish.
Q:
Should
I
supplement
with
Vitamin
D?
A:
My
views
on
supplementing
vitamin
D
have
shifted
recently.
Ive
found
no
real
benefit
in
having
my
clients
take
it,
no
matter
how
high
the
dosage.
My
advice
is
to
get
as
much
sun
as
you
can.
Thats
how
you
naturally
boost
vitamin
D,
with
the
added
benefit
of
enhancing
CNS
health.
If
youre
worried
about
a
sunburn,
take
8mg
of
astaxanthin
that
day.
Itll
do
wonders
for
preventing
a
sunburn.
But
if
you
cant
ever
get
to
the
sun,
see
if
vitamin
D
helps
you
feel
better.
Q:
How
much
water
should
I
drink?
Can
I
have
coffee
or
tea?
A:
Your
urine
should
always
be
clear.
If
its
not,
you
need
more
water.
Black
coffee
and
unsweetened
black,
green,
or
white
tea
can
be
part
of
this
nutrition
plan.
Just
go
easy
on
the
coffee.
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References
1.
Gjedsted
J,
et
al.
(2007)
Effects
of
a
3-day
fast
on
regional
lipid
and
glucose
metabolism
in
human
skeletal
muscle
and
adipose
tissue.
Acta
Physiol
191:
205-216.
2.
Johnstone
AM.
(2007)
Fasting
-
the
ultimate
diet?
Obesity
Reviews
8:
211-222.
3.
Aksungar
FB,
et
al.
(2007)
Interleukin-6,
C-Reactive
Protein
and
Biochemical
Parameters
during
Prolonged
Intermittent
Fasting.
Ann
Nutr
Metab
51:
88-95.
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