Macrobolic Nutrition: Priming Your Body to Build Muscle & Burn Fat | 
 enlarge | Authors: Gerard Dente, Kevin J. Hopkins, Kevin J. Jones
Publisher: Basic Health Publications
Category: Book
List Price: $14.95
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Avg. Customer Rating:  9 reviews
Sales Rank: 146940
Media: Paperback
Number Of Items: 1
Pages: 224
Shipping Weight (lbs): 0.7
Dimensions (in): 8.9 x 5.7 x 0.6
ISBN: 1591201314
Dewey Decimal Number: 613.202479641
UPC: 820002214959
EAN: 9781591201311
ASIN: 1591201314
Publication Date: May 2004
Availability: Usually ships in 1-2 business days
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Book Description
Many people want to attain the muscles and lean body of a bodybuilder but wonder how to do it right. Some have been pumping iron but haven't been able to get the results they're striving for. This book gives readers the key to attaining that sculpted body without wasting their efforts in the gym. It explains the principles of the Macobolic Nutrition plan, which can be used to get bigger, leaner, and healthier. Readers will gain an undestanding of the impact food has on the many biochemical processes in the body that influence muscle growth and fat burning. Gerard Dente is a nationally ranked bodybuilder, who understands the importance of nutition and supplementation fo maximum perfomance. His own personal quest to find supplements that would give him a competitive edge let to his study of the science behind nutrition and supplementation and their effects on muscle building and performance. In this book, he shares his knowledge of how nutritional intake can be maximized to meet bodybuilding goals.
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| Customer Reviews: Read 4 more reviews...
 Excellent Nutrition Guide for Beginning Bodybuilders February 26, 2008
In "Macrobolic Nutrition," Gerard Dente offers an introduction to sports nutrition for beginning bodybuilders who want to gain muscle mass. What sets this book apart from many other sports nutrition books is that it explains the science behind the principles that underlie a sound bodybuilding diet including the roles of protein, carbohydrates, and fats in building lean mass; the need to spread meals out throughout the day in order to continuously feed muscles the nutrients they need for growth; the benefits of achieving balance among different food sources; and the importance of managing the glycemic index. Dente also recommends foods proven to work and offers guidelines that individuals can follow to plan their meals.
In order to gain muscle, the body requires continuous intake of protein, carbohydrates, and fats from the right sources and in the right ratios. Dente explains that achieving this continuous intake requires consuming a small-to-medium-sized meal about every three hours. He offers strong scientific evidence to suggest that the best possible combination of calories for these meals would include 45 percent carbohydrates, 35 percent protein, and 20 percent fat. The book presents this ratio as optimal for fueling gains in lean mass. Dente then offers a formula that users can follow to calculate the number of calories that each meal should contain. The formula takes into account a person's current weight, percentage bodyfat, and physical activity required on the job. The book makes these calculations relatively easy to understand and perform.
"Macrobolic Nutrition" addresses each nutrient's role in the muscle building process. Protein provides the building blocks necessary to create muscle. Carbohydrates provide energy and can restore muscle glycogen levels. Dietary fats, such as monounsaturated fats and polyunsaturated fats, are necessary for the body to absorb fat-soluble vitamins and manufacturer certain hormones. Dente lists the best sources from which to obtain these nutrients including lean steak, eggs, chicken, fish, and pork tenderloin for protein; green vegetables, oatmeal, and brown rice for carbohydrates; and peanut butter, almonds, walnuts, fish oil, and olive oil for fats. The book also offers an extensive listing of vitamins and minerals necessary for muscle growth, as well as examples of foods that contain them.
Most importantly, Dente discusses the glycemic index extensively. Failure to understand the glycemic index of various carbohydrates is one of the most common problems among beginning bodybuilders. The glycemic index essentially refers to the speed at which consuming a particular carbohydrate causes glucose to enter the bloodstream. The body must produce insulin in order to manage blood glucose. If it must produce insulin very rapidly, fat utilization will be suppressed and sugar will be stored as fat. Dente explains exactly why causing an excessive insulin response stops the body from converting nutrients into muscle and causes it to store them as fat instead. Understanding this insight, and avoiding carbohydrate sources that cause this problem, are absolutely essential to improving one's physique.
"Macrobolic Nutrition" is an outstanding resource for the beginning bodybuilder or athlete who wants to build muscle mass and strength. Dente explains complex scientific concepts clearly in terms that everyone can understand. He also provides all of the information necessary to build a comprehensive dietary plan. For readers who are interested in bodybuilding who have researched weightlifting routines and want to learn more about nutrition, this book is an excellent place to begin.
GREAT INFO May 31, 2007
1 out of 1 found this review helpful
I have been weighlifting for awhile and believe that proper training and nutrition go hand and hand. I am a nutrition major and agree with the information he has regarding the protein/carb/ fat ratio to make quality gains. The only thing I dont like in the book is that he pushes his supplements but then again we cant knock him he does own the supplement company and has to make his money. Overall great book.
For Those Serious About Nutrition April 10, 2007
Make a life change today by learning to plan nutritious meals. These tips will also set you on the right path to lose fat and gain more muscle.
 Good basic guide January 14, 2007
5 out of 5 found this review helpful
In the midst of the low-carb era and post low fat era, this book makes the general public think in a new light. I used this book with great success in how to nourish my own body. It has kept me strong, energetic, and definately a lot more muscular.
The book isn't meant for just those of a body building mentality. Anyone who wants to make a life change is required to do many similar steps in this book as would a professional body builder. Meal planning, nutrient ratios, exchange lists, weight training, supplements... it's all part of planning to succeed in a plan to gain muscle and lose fat. All successful diet/exercise plans are based on the priniciple of muscle gain and fat loss. Admittedly the photos of athletes in there are those who most likely take steroids and perhaps some of their words don't apply to you... you can still go the website and see real people who use this program successfully without the use of steroids.
This book was published by the creator of the company MHP which is a supplement company. The products they make are specifically tailored to this program and those who are seeking the edge in gaining mass and losing fat. So it comes as no surprise that the supplements suggested are made by the company. It's really hard to find others with the same benefits and nutrient ratios.
For one month's worth of the products that are minimally needed is around $130 from the lowest discounter. This include Multiple Vitamin, Pre-workout booster, protein, and weight gainer. Not bad considering that it will take the place of about three meals a day. However for optimal usage (The book being published before their new products were made) you'd have to spend $430. This includes fat burner, both anabolic agents, Glutamine, more protein, weight gainer, Multi vitamin, joint soother, GH secretion helper, and pre-workout booster.
A tip from me is that if you're just starting go with the vitamin, protein, and weight gainer first. Then add others as your goals become apparent.
Enough about supplements. Overall this book is a good introduction to those who have never done serious weight lifting or dieting before. It also provides a few good bits of information to those who are experienced. However, this program is not for the casual lifter nor the person who is not serious about looking and feeling better. The diet is not for the carb phobic or fat phobic. It takes intensive planning and calculation to do this diet right. You don't need to be a body builder to eat and train to gain muscle. In fact, trust me... unless you're REALLY genetically gifted you're never going to look like one (male or female with or without steroids). So train hard, eat right, and read up. If you succeed with this book and it's your cup of tea then power to you. Building muscle isn't easy but this book definately takes some of the mystery out of it.
For the love of the game November 7, 2006
2 out of 3 found this review helpful
I have been interested in Bodybuilding for 6 years. If you like new information and love to try new things to keep the game exciting, you should read this book.
It also gives good guidelines on how to calculate all your cal needs before calculating your new metabolic diet.
Enjoy,
Vince
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