KNIFE, FORK, MUSCLE_ Book I_ DI - Brooks D. Kubik (1)

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muscular, assume your body-fat percentage is 10%, and calculate your leanbody mass by multiplying your weight by 90%. If you’re in good shape, butcarrying a bit more body-fat, assume your body-fat percentage is 15% and use85% to calculate your lean body mass. If you’re bigger and heavier (or older),assume your body-fat percentage is 20% and use 80% to calculate your leanbody mass. Remember, this is all approximate, and your goal is to findapproximately how many grams of protein to consume each day. Don’tagonize over the precise amount. Just get into the ballpark.
Q. That sounds like a lot of protein! Do I really need that much protein forgood gains?A. It’s definitely more protein than most people eat, but most people don’t doheavy squats, deadlifts and other super-demanding strength training exercises,and most people don’t carry the kind of muscle mass that an advanced liftercarries. And besides, when it comes to diet and nutrition (or strength training– or pretty much anything else), what “most people” do is usually wrong. Ifyou’re doing serious strength training, you are not “most people” – and youshouldn’t try to eat like them.Do you really need that much protein every day – one gram for every poundof lean body weight? Maybe you do, and maybe you don’t. Perhaps 90% ofthe amount will work fine for you. Maybe 80% will do the trick. As Imentioned before, what I’m offering is a rough guideline. Your job is to findwhat works best for you. You may need a little more than what I’vesuggested, or you may need a little less. And your needs may (and probablywill) change over time. What works at age 20 won’t work as well at age 40,and what works at age 40 won’t work as well at age 60.The big advantage that serious trainees have is that we can measure ourprogress in very specific, objective terms. What can I lift today, on my currentdiet? What did I lift a month ago? How does my lifting today compare to mylifting a year ago? If my lifts are going up, the amount of protein in my diet isprobably fine. If they’re not, then I probably should try increasing my proteinby 10% or 15% and see what effect it has on the weights I can handle.
Page 4 and 5: KNIFE, FORK, MUSCLEDIET AND NUTRITI
Page 6 and 7: CONTENTSForeword by Bill HinbernCHA
Page 8 and 9: Q. How is protein content measured
Page 10 and 11: FOREWORD by Bill HinbernIf you are
Page 12 and 13: CHAPTER ONE:Exercise, Diet and Nutr
Page 14 and 15: Grimek went on to win the title of
Page 16 and 17: all time. Kono won six World Champi
Page 18 and 19: efforts. That’s where the right k
Page 20 and 21: carrying large amounts of muscle ma
Page 22 and 23: Strength, speed and power are the m
Page 24 and 25: the right kind of exercise and the
Page 26 and 27: Then they leave.And now you’re su
Page 28 and 29: So bear with me while I sit down to
Page 30 and 31: Q. Why is protein important for str
Page 32 and 33: Q. How much protein do I need?A. Pr
Page 36 and 37: Q. But some people say you only nee
Page 38 and 39: Q. Can you go into more detail abou
Page 40 and 41: Q. If I train extra hard or extra h
Page 42 and 43: Q. How can I be sure I’m getting
Page 44 and 45: Q. What is meant by the term “ani
Page 46 and 47: Q. Which is better for you - animal
Page 48 and 49: Q. Do protein foods supply other nu
Page 50 and 51: Q. Is it possible for humans to liv
Page 52 and 53: development of an advanced weightli
Page 54 and 55: Q. I understand that primitive cult
Page 56 and 57: more temperate climes. Thus, the ph
Page 58 and 59: and one for his wife) with butter.
Page 60 and 61: Q. Do bodybuilders and weightlifter
Page 62 and 63: Q. Is it possible to follow a veget
Page 64 and 65: I agree, and we’ll cover the issu
Page 66 and 67: Q. Do some protein foods work bette
Page 68 and 69: Q. How do I know if I’m purchasin
Page 70 and 71: Q. What’s the difference between
Page 72 and 73: Q. How is protein content measured
Page 74 and 75: meat. Include a three minute rest t
Page 76 and 77: his “stone-age” diet was that v
Page 78 and 79: Q. Is lamb a good source of protein
Page 80 and 81: Q. Is pork a good source of protein
Page 82 and 83: Q. Is turkey a good source of prote
Page 84 and 85:
Q. Is bison (buffalo) meat a good s
Page 86 and 87:
Q. What do you think about processe
Page 88 and 89:
The National Resource Defense Counc
Page 90 and 91:
vinyl lining. The vinyl lining cont
Page 92 and 93:
scratch in the dirt chickens. At th
Page 94 and 95:
Q. I’ve heard that you need to dr
Page 96 and 97:
challenged his ideas. That’s a sh
Page 98 and 99:
people who are allergic to milk, an
Page 100 and 101:
Q. Are there any good alternatives
Page 102 and 103:
Q. Are cheese, cottage cheese and y
Page 104 and 105:
CHAPTER FIVE:Plant-Based Protein So
Page 106 and 107:
lentil or split-pea soup may have t
Page 108 and 109:
commercial uses for the soybean. Th
Page 110 and 111:
Q. Are peanuts and peanut butter a
Page 112 and 113:
bad ones. And it certainly applies
Page 114 and 115:
to be fine with tree nuts - and the
Page 116 and 117:
WHAT READERS ARE SAYING ABOUT THIS
Page 118 and 119:
“With your physical culture books
Page 120 and 121:
Dinosaur Training Secrets, Vol. 1:
Page 122 and 123:
Black Iron: The John Davis StoryA B
Page 124 and 125:
DEDICATIONTo all who are seeking -
Page 126:
years old, he still trains hard and
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KNIFE, FORK, MUSCLE_ Book I_ DI - Brooks D. Kubik (1)

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