Sublime

Research demonstrates the efficiency of each. Egg protein usage approaches the 50 percent mark, while 40 percent of ingested meat protein is used in an anabolic manner. Whey protein, which is quite popular in the athletic industry and is relatively well regarded, has been shown to achieve just 18 percent anabolic usage in human subjects.78 Vegetabl

RAPID FAT-LOSS All chapters in “Fundamentals” All chapters in “Ground Zero” “The Slow-Carb Diet I and II” “Building the Perfect Posterior” Total page count: 98

1. Don’t Mix High Fats & High Carbs — Avoid metabolic traffic jams


2. Treat Fat Like a Supplement — Saturated fats > PUFAs, time fat intake


3. Use the Fat Hierarchy —
   
   
   • S-tier: MCT, stearic acid (tallow, cocoa butter)
   
   
   • A-tier: EPA/DHA, lauric acid (coconut oil)
   
   
   • B-tier: Olive oil, mac nuts (sparingly)
   
   
   • F-tier: Seed oils, trans fats (never)


4. Leverage Starc

For those of you looking to gain muscle and eat tons of protein, set your intake at about 1.5 grams per pound of your desired LBM, which means that if you currently have 160 pounds of lean mass and you’d like to gain 10 pounds of muscle, just multiply 170 by 1.5 and arrive at 255 grams of protein. Move up from there as needed or desired.

Here’s something else to consider: the RDA recommendations are actually optimal values, not minimal needs. Since some people require more protein than others, the USDA chose as their recommendation a value that assures adequate protein for 99 percent of the country. Based on the assumption that too much is safer than not enough (not true, as you’ll