Pumping Irony by Andrew Ginsburg

Author:Andrew Ginsburg
Language: eng
Format: epub
Publisher: Skyhorse Publishing
Published: 2017-03-13T04:00:00+00:00

CHAPTER 8

The One-Third Diet

“Pure reason avoids extremes, and requires one to be wise in moderation.”

—Molière

The best way that I have found to build muscle and stay lean is to consume a diet that consists of one-third protein, one-third carbohydrates, and one-third fat. Extreme ratios of protein to carbs to fat have become the norm, so a call back to balance is long overdue. A legendary pro bodybuilder and mentor, Phil Hernon, introduced this diet to me, and it has provided me with the energy and nutrients to get in the best shape of my life. Before I forget, we better name the diet, or there will be mayhem in the streets. Since each macronutrient represents a third of all calories, “The One-Third Diet” seems the logical choice.

This diet is extremely easy to follow. Each meal will consist of approximately 360 calories and is made up of 30 grams of protein, 30 grams of carbs, and 13 grams of fat. Why are there more grams of protein and carbs than fat? Because a gram of protein and carbohydrates each has four calories while a gram of fat has nine. The more muscle you carry, the more calories you will need, so feel free to increase the calories of each meal. If your goal is to build muscle mass, I would recommend eating 40 grams of protein, 40 grams of carbs, and 18 grams of fat at each meal, for a total of 480 calories. If you are trying to lose weight and find that a one-third ratio at each meal is not working for you, lower the calories and cycle carbohydrates so that your biggest serving is at breakfast, second largest at lunch, and smallest portion at dinner. To keep daily totals of nutrients to a ⅓ market share, you would do the opposite for protein and have your smallest portion at breakfast, medium size at lunch, and largest at dinner. Now, let’s have a look at each macronutrient.

The One-Third Diet

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