shelby starnes

Feel better, look better, function better, perform better

Feel better, look better, function better, perform better
shelby starnes
This book may not be reproduced or recorded in any form without
permission from the author.
Copyright 2010 by Shelby Starnes. All rights reserved.
Editing and page layout provided by E. Pirrung.
Before you embark on any physical fitness program
or diet regimen, please consult a doctor.
The author, practicing what he preaches
Contents
Introduction .......................................................................... 1
The Basics ........................................................................... 5
Cardio & Training ............................................................... 17
Supplementation ................................................................ 19
Protein & Fat Tables for Common Diet Foods ................... 21
Shopping List ..................................................................... 27
Additional Resources.......................................................... 29
A simple guide to very low carb diets
1
Introduction
VLCD is often used as an abbreviation for very low calorie
diet. However, in this book, VLCD will refer to very low carb
diet.
All human beings have bodies that function via the same
basic physiological principles. However, as much as we are
alike, there is also a lot of variability among individuals and
even within individuals at different points in time. These
differences can be traced to genetic causes as well as
environmental ones. What your body looks like will always
be the result of these two factorsgenetics and
environmentinterplaying with each other.
By genetics, Im talking about not only your height or the
color of your eyes and hair but also your unique
biochemistry. In particular, Im referring to your hormones
the chemical messengers in your body that govern all of its
processes. By environment, Im talking about where you live
but more importantly what you do to your body (what you
feed it and how you take care of it, which includes exercise
and rest).
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By properly understanding and manipulating your genetics
and environment, you can build the body you want.
Hormones
If you dont master your bodys hormones, they will master
you.
Hormones are your bodys chemical messenger system.
They pretty much tell your body what to do. There are
literally hundreds of them, and new ones are being
discovered every day. Some very well-known hormones
include:
insulin
glucagon
thyroid hormones
growth hormone
testosterone
estrogen
All of these have very powerful effects on the body.
Manipulate any of them and youll experience the results
almost immediately.
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Hormones are also interrelated. Too much or too little of any
of them can cause a ripple effect on other hormones and the
health (and look) of your body.
Many, if not all, hormones are at least indirectly (if not
directly) related to your diet and consequently how you feel,
look, function, and perform. For the purposes of our
discussion, we will focus primarily on insulin, glucagon, and
the thyroid hormones.
A bit of history
Low carb diets have been around for ages. Our hunter-
gather ancestors really only consumed fiber (from
vegetables, fruits, and tubers) as a carbohydrate source. It
wasnt until the advent of agriculture that humans started
consuming carbohydrates in any great quantity. Nowadays,
virtually every meal we eat contains a substantial amount of
carbohydrate, much of it refined.
While most commonly associated with weight loss, a low
carb diet (often referred to as a ketogenic diet) has also
been used to treat conditions such as diabetes and epilepsy.
Almost a hundred years ago, very low carb diets were used
to help control seizures in epileptic children.
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In the 1970s, Dr. Robert Atkins popularized the low carb
approach for losing weight (and gaining health), and in the
1990s, a whole slew of similar approaches (the Zone diet,
the South Beach diet, the Protein Power diet) popped up and
gained acceptance.
Who should use this diet?
Those with a typically slower metabolism and lower insulin
sensitivity (i.e. carb sensitive) will do very well on a very
low carb diet. If you gain bad weight easily, a low carb
approach will probably be your savior. If youve found that
you dont handle carbs the same way you did as when you
were a teenager, you might want to give this diet a shot. It
works great for females and males alike.
For those with a faster metabolism who dont gain weight
easily, my carb cycling method is probably a better
approach. (See the Troponin Nutrition Macronutrient
Guidebook for more details.)
A simple guide to very low carb diets
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The Basics
The main premise of the low carb approach is that by
keeping carbohydrate consumption low, you keep the
hormone insulin low, which makes for more efficient fat
burning (fat cant be burned in the presence of insulin). The
body switches over to using fat for fuel rather than
carbohydrates in a process known as ketosis.
Obese people never have heads.
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However, it should be noted that strict ketosis isnt
necessarily required for a successful low carb diet. Many
people get caught up in measuring their ketone production
(with urinary ketone strips, which are found in most
pharmacies), but this seems to be a wasted effort, as great
progress can be made even when true ketosis isnt
achieved.
Keeping insulin levels low also helps regulate appetite and
keeps you feeling better. Without carbs in your diet, you
wont have the ups and downs of blood sugar regulations,
the consequential hormonal hunger, and the tired, worn
down feelings following a carb meal.
The hormone glucagon, which is released when blood
glucose levels get too low, acts opposite to insulin. Glucagon
releases fat from fat cells to be used as fuel by the body.
Setting up the VLCD
There have been many VLCD variations over the years,
each with its proponents and detractors. The variation I will
be presenting here is typically higher in protein than most (to
help maintain muscle and also sustain the rigors of heavy
training), and it focuses more on healthy fats (essential
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polyunsaturated and monounsaturated) rather than just
blindly saying eat any fat, regardless of the type.
Here is the basic daily set up:
Protein Fat Carbohydrate
*LBM X 1.5 *LBM X 0.5 Zero/trace only
*LBM = lean body mass in pounds
Using the table above, a 250-lb male at 20 percent body fat
(200 lbs lean body mass) would follow a plan like this:
Protein = 200 X 1.5 = 300 g per day
Fat = 200 X 0.5 = 100 g per day
Dividing this across six meals equates to 50 g of protein and
roughly 17 g of fat. If you prefer only eating five meals per
day, divide the total by five.
A 150-lb female with 25 percent body fat (113 lbs lean body
mass) would follow a plan like this:
Protein = 113 X 1.5 = 170 g per day
Fat = 113 X 0.5 = 57 g per day
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Dividing this across six meals equates to 28 g of protein and
roughly 10 g of fat. Again, if you prefer only eating five meals
per day, just divide the total by five.
For the protein, focus on high quality, low carb sources like
chicken, fish, beef, eggs, and zero carb protein powder
(make sure its zero carbread the label).
The website, www.TrueProtein.com, carries a variety of
whey isolates that are zero carb, and they also carry a zero
carb micellar casein, which is an excellent protein for dieting
(its slower to digest and very anticatabolic).
For the fats, focus on healthy mono and polyunsaturated
ones like extra virgin olive oil, macadamia nut oil, all-natural
peanut butter, almonds, walnuts, cashews, and pecans.
For the 250-lb male, a sample daily diet might look
something like this:
Meal 1: 50 g protein, 17 g fat
4 whole eggs
1 scoop whey isolate (mixed in water)
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Meal 2: 50 g protein, 17 g fat
6 oz. chicken breast (cooked measure)
1 oz. walnuts
Meal 3: 50 g protein, 17 g fat
1 scoop whey isolate and 1 scoop micellar casein
(mixed in water)
2 tbsp all-natural peanut butter
Meal 4: 50 g protein, 17 g fat
7 oz. yellowfin tuna steak
1 oz. almonds
Meal 5: 50 g protein, 17 g fat
5 oz. top round steak (cooked measure)
1 tbsp extra virgin olive oil
Meal 6: 50 g protein, 17 g fat
4 whole eggs
1 scoop micellar casein (mixed in water)
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For the 150-lb female, a sample daily diet might look
something like this:
Meal 1: 28 g protein, 10 g fat
2 whole eggs
scoop whey isolate (mixed in water)
Meal 2: 28 g protein, 10 g fat
3 oz. chicken breast (cooked measure)
20 almonds or other nuts (medium sized)
Meal 3: 28 g protein, 10 g fat
scoop whey isolate and scoop micellar casein
(mixed in water)
1 tbsp all-natural peanut butter
Meal 4: 28 g protein, 10 g fat
4 oz. yellowfin tuna steak
20 almonds or other nuts (medium sized)
Meal 5: 28 g protein, 10 g fat
3 oz. top round steak (cooked measure)
2 tsp extra virgin olive oil
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Meal 6: 28 g protein, 10 g fat
2 whole eggs
scoop micellar casein (mixed in water)
Note: There is no specific post-workout meal listed. On this
diet, there is no post-workout carb meal or even any specific
meal. Just have one of the normal meals after your workout.
A whey/casein
shake with some
peanut butter is
what I typically
have because its
easily transported
to the gym and can
be quickly
consumed (without
any gastrointestinal
discomfort)
immediately after
training.
Too many
vegetables will add
too many
A client of mine after a successful VLCD
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carbohydrates to this diet, so its best to keep their
consumption low. Dont have any more than one or two
servings per day and only use very fibrous vegetables like
romaine lettuce, broccoli, and asparagus.
To make up the difference in fiber, I recommend a psyllium
husk based fiber supplement (like sugar-free Metamucil)
taken two or three times daily.
Higher protein intake can have a dehydrating effect on the
body, so keep water high when on a VLCD. Shoot for a
minimum of 1 oz. per lb of body weight (there are 128 oz. in
one gallon of water).
Any calorie-free condiment or spice/herb is acceptable on
this diet (mustard, sugar-free hot sauce, sugar-free soy
sauce, Mrs. Dash, garlic salt, pepper). Just remember to
read the labels carefully to make sure it truly is calorie free.
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Calorie-free sweeteners like Splenda and Equal need to be
limited to no more than three packets per day because
maltodextrin (a corn sugar) is used as a binder in them and
will add too many carbs when used in abundance. Calorie-
free drinks are fine though. There isnt any need for a binder,
so there isnt any maltodextrin.
The skinny on refeeds
To sustain intense training and serve as a metabolic kick-
start, most very low carb diets will integrate a carb up or
refeed of some sort, typically done once a week.
Depending on the individual and his or her metabolism, the
refeed might be as long as a full day of high carb eating or it
might be as small as one carb up meal. Some very low carb
diets just implement a cheat meal, wherein the dieter eats
whatever he wants for one meal (pizza, burgers, cookies, ice
cream).
Whatever the method, the refeed is very important because
it refills glycogen, wards off potential catabolism, and helps
the dieter psychologically. (Its much easier to get through a
tough week of dieting if you know you have a high carb meal
to look forward to on the weekend.) The refeed also helps
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keep the metabolism running efficiently and is slightly
anabolic.
How and when to refeed
The size and frequency of your refeeds will be based
primarily on your body fat level and your individual
metabolism. If your body fat is high (over 20 percent), there
isnt any need for an extensive refeed. One simple high carb
meal (around 0.75 g carbs per lb of body weight) will suffice.
A sample refeed meal for a 250-lb individual with 25 percent
body fat might look something like this:
2 cups cooked white rice
1 cup cooked oatmeal
1 banana
1 cup green beans
3 oz. chicken breast
Note that Ive included a small amount of green vegetables
and protein to help slow the digestion of the carbohydrate.
As you get leaner, the extent of the refeeds can increase
(eventually up to two or more consecutive meals, each at
around 0.75 carbs per lb of body weight). Some individuals
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with very fast metabolisms will be able to go quite a bit
higher. Youll just have to experiment and see what works
best for you. Youll know your refeeds are too big (and/or too
frequent) if your fat loss isnt progressing as it should.
To make sure youre fully glycogen depleted, it is usually
advised that you wait to refeed until youve completed two
full weeks (14 days) on a VLCD. After that, you can go to
once a week, and when you get very lean (under eight
percent body fat), youll probably need to do them even more
frequently, perhaps every fifth day or so.
Many individuals have also made great progress by having a
cheat meal (like a cheeseburger, fries, and ice cream) in
place of the carb meal refeed. This can work great as long
as you dont binge and your metabolism handles it well.
Again, youll need to experiment, monitor, and adjust to keep
progressing toward your goals.
One more notehave your refeed meals replace the normal
last meal of the day on whatever day you have them. This
will ensure you dont screw up a whole day of eating. You
just eat your refeed meal, go to bed, and then get back on
the low carb plan the following day.
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The table below shows general refeed size and frequency
based on body fat percentage. This is just a starting point.
You may require more or less based on your individual
metabolism and workload.
Body fat percentage Refeed size Frequency
Under 8%
0.75 g carbs X body weight* X 3
consecutive meals
Every fifth day
815%
0.75 g carbs X body weight* X 2
consecutive meals
Every seventh day
15% and up
0.75 g carbs X body weight* X 1
meal
Every seventh day
*Body weight in pounds
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Cardio & Training
Because glycogen
levels are kept low on
this diet, cardio intensity
must not be high. High
intensity cardio utilizes
glycogen as its main
fuel source, and when
glycogen levels are low,
amino acids (i.e. your
bodys muscle tissue)
will be used to make
glycogen via a process
known as
gluconeogenesis.
So to keep catabolism at bay, always keep cardio at a low
intensity (under 130 beats per minute). To make up for the
lower intensity, the duration will typically need to be
increased. Start off with 30 minutes per day, seven days per
week and gradually work up from there. When weight loss
plateaus, add another ten minutes daily.
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With regards to training, it would be wise to keep the overall
volume low because glycogen levels wont be very high
(save for the day or two following your refeed). Forty-five
minutes is a perfect workout length for a VLCD. It would also
be wise to keep the reps per set under ten on this diet, as
lower rep training conserves strength the best and is also the
least glycogen demanding.
What to expect
Generally speaking, 12 lbs of fat loss per week is perfect*.
Much faster than that and youll be risking muscle loss and
much slower than that and youll drive yourself nuts dieting
forever. The first week or two of dieting will typically produce
more weight loss (often 35 lbs, depending on the
individual), mainly because youre dropping a lot of water
weight during that time.
*For larger individuals (350 lbs and up), a rate closer to 35
lbs is a better weekly average. For smaller individuals (125
lbs and down), shoot for 0.51 lbs per week.
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Supplementation
Though great progress will be made with diet and cardio
alone, there are some supplements that can help speed the
process and also ensure optimal health while doing so.
Essential fatty acids
These are fatty acids that the body cant produce, so they
must be obtained from your diet. There are two types of
essential fatty acidsomega 3 and omega 6. The omega 3
acids are eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). These are found in fish oils.
Omega 6 acids are very prevalent in most diets, but its a
good idea to supplement with gamma linolenic acid (GLA),
which is found in evening primrose oil and borage oil.
Suggested dosing: A minimum of 3 g fish oil per day and 23
g of evening primrose oil
Multivitamins
Because fruits and vegetables are minimized on this diet, its
important to supplement with a multivitamin daily. A
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fruit/veggie supplement like JuicePlus would be a great
addition as well.
Green tea
Known for its numerous health benefits and metabolism
increasing properties, green tea is an excellent addition to
any diet. Green tea is also in a class of natural substances
known as adaptogens. Adaptogens are known for their
ability to help the body combat stress and fatigue as well as
maintain homeostasis and well-being.
Suggested dosing: The magic of green tea is mainly due to
its high levels of catechin polyphenols, namely
epigallocatechin gallate (EGCG). Different extracts contain
different percentages of EGCG, so read the labels carefully.
For dosing purposes, I recommend getting 200400 mg of
EGCG, one to three times per day (pre-cardio and pre-
workout especially).
Drinking green tea is another way to obtain its benefits and
also serves as an excellent appetite suppressant. A cup of
hot, green tea in between meals is a great way to keep
hunger at bay (other calorie-free beverages like black coffee
and diet soda will help here too).
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Protein&Fat Tablesfor CommonDiet Foods
Because not
everyone has the
same macronutrient
needs as profiled in
the sample meals,
here is a table
showing sample
food amounts for
varying macronutrient levels. Please note these measures
are approximate. As long as youre consistent with how you
measure though, they will work just fine.
Protein
18 g protein:
2 oz. (63 g) chicken breast (cooked measure)
2 oz. (56 g) eye of round steak (cooked measure)
1 oz. (49 g) top round steak (cooked measure)
cup egg whites (raw measure)
scoop (70 cc) whey or casein isolate protein
powder
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22 g protein:
2 oz. (77 g) chicken breast (cooked measure)
2 oz. (70 g) eye of round steak (cooked measure)
2 oz. (63 g) top round steak (cooked measure)
cup egg whites (raw measure)
1 scoop (70 cc) whey or casein isolate protein powder
28 g protein:
3 oz. (98 g) chicken breast (cooked measure)
3 oz. (84 g) eye of round steak (cooked measure)
2 oz. (77 g) top round steak (cooked measure)
1 cup egg whites (raw measure)
1 scoop (70 cc) whey or casein isolate protein
powder
30 g protein:
3 oz. (105 g) chicken breast (cooked measure)
3 oz. (91 g) eye of round steak (cooked measure)
3 oz. (84 g) top round steak (cooked measure)
1 cup egg whites (raw measure)
1 scoop (70 cc) whey or casein isolate protein
powder
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35 g protein:
4 oz. (119 g) chicken breast (cooked measure)
4 oz. (112 g) eye of round steak (cooked measure)
3 oz. (98 g) top round steak (cooked measure)
1 cup egg whites (raw measure)
1 scoop (70 cc) whey or casein isolate protein
powder
40 g protein:
5 oz. (140 g) chicken breast (cooked measure)
4 oz. (126 g) eye of round steak (cooked measure)
4 oz. (112 g) top round steak (cooked measure)
1 cup egg whites (raw measure)
1 scoop (70 cc) whey or casein isolate protein
powder
50 g protein:
6 oz. (175 g) chicken breast (cooked measure)
5 oz. (154 g) eye of round steak (cooked measure)
5 oz. (140 g) top round steak (cooked measure)
2 cup egg whites (raw measure)
2 scoops (70 cc) whey or casein isolate protein
powder
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60 g protein:
7 oz. (210 g) chicken breast (cooked measure)
6 oz. (187 g) eye of round steak (cooked measure)
6 oz. (168 g) top round steak (cooked measure)
2 cup egg whites (raw measure)
2 scoops (70 cc) whey or casein isolate protein
powder
70 g protein:
8 oz. (245 g) chicken breast (cooked measure)
7 oz. (217 g) eye of round steak (cooked measure)
7 oz. (196 g) top round steak (cooked measure)
2 cup egg whites (raw measure)
3 scoops (70 cc) whey or casein isolate protein
powder
Fats
3 g fat:
tsp all natural peanut butter
tsp healthy oil (olive, flax, walnut, safflower)
3 fish oil capsules or other encapsulated fats (make
sure theyre 1000 mg each)
6 almonds or other nuts (medium-sized)
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5 g fat:
1 tsp all natural peanut butter
1 tsp healthy oil (olive, flax, walnut, safflower)
5 fish oil capsules or other encapsulated fats (make
sure theyre 1000 mg each)
10 almonds or other nuts (medium-sized)
8 g fat:
1 tsp all natural peanut butter
1 tsp healthy oil (olive, flax, walnut, safflower)
8 fish oil capsules or other encapsulated fats (make
sure theyre 1000 mg each)
16 almonds or other nuts (medium-sized)
10 g fat:
2 tsp all natural peanut butter
2 tsp healthy oil (olive, flax, walnut, safflower)
10 fish oil capsules or other encapsulated fats (make
sure theyre 1000 mg each)
20 almonds or other nuts (medium-sized)
15 g fat:
2 tbsp all natural peanut butter
1 tbsp healthy oil (olive, flax, walnut, safflower)
cup almonds or other nuts (medium-sized)
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20 g fat:
2 tbsp all natural peanut butter
4 tsp healthy oil (olive, flax, walnut, safflower)
cup almonds or other nuts (medium-sized)
25 g fat:
3 tbsp all natural peanut butter
5 tps healthy oil (olive, flax, walnut, safflower)
cup almonds or other nuts
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Shopping List
This is a basic shopping list you can use to make sure you
cover all the dieting necessities.
Not all of these items are required, but its a good list to work
from.
Protein sources
Boneless, skinless chicken breast
Top round steak
Eye of round steak
Protein powder (whey, casein, egg)
Fish (salmon, tuna, tilapia, orange roughy)
Fresh eggs
Fat sources
All-natural peanut butter
Extra virgin olive oil
Macadamia nut oil
Fish oil capsules
Almonds
Walnuts
Cashews
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Vegetables
Broccoli
Cauliflower
Asparagus
Cucumbers
Pickles
Celery
Spinach
Mushrooms
Green salads
Condiments and spices
Salt
Pepper
Mrs. Dash seasonings
Cinnamon
Soy sauce
Dijon mustard
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Additional Resources
Hormonal Balance by Scott Isaacs
Fats That Heal, Fats That Kill by Udo Erasmus
The Low Carb Rule and Recipe Book by Chris Aceto
Bodyopus by Dan Duchaine
Natural Hormonal Enhancement by Rob Faigin
The Troponin Nutrition Macronutrient Guidebook by
Shelby Starnes and Justin Harris
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About the Author
Shelby Starnes is a national-level bodybuilder, powerlifter,
nutritionist, and trainer, who has helped hundreds of athletes
reach their fitness goals. He is also author of Tips and Tricks
for Dieting Success and co-author with Justin Harris of The
Troponin Nutrition Macronutrient Guidebook.
For more information on his consultation services, email him
at shelbystarnes@troponinnutrition.com or visit his website
at www.troponinnutrition.com.
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