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lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

Vince Gironda's Steak and Eggs diet, a journey into strict keto
So long story short, wife wanted to do keto for lent. To supportive I agreed and figured if I am going to do it, might as well do it right and try and get shredded.

This will serve as my log. I will be doing Vince Gironda's maximum definition diet using his steak and eggs approach.Vince had some whacked out theories, but he was also way ahead of his time. This is what he believed in for maximum definition

1)He believed carbohydrates and sugar build fat, never muscle tissue. Muscle is built and repaired on protein derived from fats. Fats also increase the metabolic rate and air in protein assimilation. ( we know some of this to be false)

2) never drink water during workouts ( not doing this)

3) Fats are highly concentrated energy foods. Fats yield more than twice as much energy as carbohydrates.

Vince believed that all carbohydrates must be removed for a maximum definition diet, all fruits all veggies, all milk products. He did allow for a green salad daily except for the last 3 weeks leading up to a competition. He also did allow full fat cream and butter, cutting the cream the last 3 weeks.

His diet was a Ckd and he had you neat carbs every 4th or 5th day because he believed without this oyu would smooth out and veins and cuts would disappear along with diminished pumps and strength.

He recommended 12oz steak twice daily along with 4 eggs and some butter. A green salad using 1 tspb of EVOO and vinegar can be eaten and if one is still hungry 4oz of raw hamburger can be eaten before bed.

Vince also used BCAA and liver tablets like crazy. He stated he achieved his best conditioning ever on this diet using it for 9 months with no ill effects.

LINK to Gironda's blueprint for the bodybuilder

I personally will be doing the following for atleast 12 weeks-

Current stats-
Weight-209
Waist at naval-35.5" last I checked.

Calories and Macros will be following the guidelines John Berardi lays out in The get shredded diet

Calories- John has you start at 10x BW. I will start at 12 as I believe in starting as high as possible while still losing fat at 2-3 lbs weekly to start. This gives you room to adjust down before getting too low. This puts me at 2500 calories.

Protein-35% of total calories so 218g
Fats-60% of total calories so 167g
Carbs-5% of total calories so 31g. No direct source, veggies only

my meal plan will consist of the following:

16:8 intermittent fasting protocol

2pm- break the fast with a large green salad made of organic baby spinach and organic kale. Few slices of purple onion(50g), 90g avocado, EVOO and red wine vinigar-

Also will have 4oz grass fed beef (85/15)

calories-565
Fat-45g (70%)
Carbs-19g (13%)
Protein-25g (17%)


6pm Dinner-
Consist of 12oz of chuck eye steak(do judge me a-holes) and 4 free range eggs i get at the local farmers market.

Calories-1000
Fat-71g(0%)
Carbs-0g(65%)
Protein-87g(35%)

Pre/Intra/Post workout- 10g of BCAA during each plus creatine(will cut last 2 weeks), beta alanine and high dosed glutamine.


10pm post workout meal
consist of 12oz flat iron steak and 5 cage free eggs.

calories-950 calories
Fat-64g (61%)
Carbs-0g
Protein-93g (39%)


For workout I will be doing the greyskull ripped to shreds program

I will doing to program to a T with a few exercises added here and there.


AlxTgr
LSU Fan
Kyre Banorg
Member since Oct 2003
62038 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
quote:

2) never drink water during workouts

What's the reason?


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
Sunday was the first day on the diet and I was still not feeling great from traveling all last week so started the program yesterday.

I did 2 ladders of 5 on the chins so 30 total reps and 100 total reps on pushups. along with the burpee challenge. I wanted to start the day 1 lifting phase last, but i was rear ended last night on the way home from work(hit me going 45mph and never hit the breaks) so needless to say, I was hurting a tad bit and didnt lift. I will be fine to start tonight and will update as I do.

for the pushups/chins- I am following the total work method.

Burpees I will be doing on days the program calls for them and using this progression.

Start point for each will be
Pushups-100 reps
Chinups-45 reps
Burpees- twice daily- 3 sets of 12. will do the progression listed twice.




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lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
quote:

What's the reason?


vince believed you should drink water 3/4 of an hour before and after a workout and the same for meals.

For workouts he believed drinking out of a water fountain(remember not much bottle water in the 60's as the pamplets were published in 66 through late 60's mainly) caused one to swallow air causing stomach discomfort. This has since been proven false.

He believed you should drink water during a meal because it diluted the stomach acids that break protein down. This hasn't been proven either way as far as I know.

Vince was huge on bio availability of food and making sure we didn't just eat to eat, that we actually chose food that allowed for much of it to be used. His supplement choices reflected that. He also was huge on liver pills and eat organs when possible.


AlxTgr
LSU Fan
Kyre Banorg
Member since Oct 2003
62038 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
I cannot stand to eat with nothing to drink.


AUtigerNOLA
Auburn Fan
New Orleans, LA
Member since Apr 2011
16407 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
quote:

4oz of raw hamburger




lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
quote:

4oz of raw hamburger





Vince was doing this in the 50-70s. He lived in Cali. All the cows were free roaming grass fed and the beef was of amazing quality. He liked raw meat, beef tar tar. He wasn't huge on ground beef most of the time because he said the grinding destroyed many of the enzymes need to digest the red meat, but in this case he thought you were getting plenty of nutrition from the steak and eggs anyways and that beef tartar was a good snack.

he had a lot of theories on diet including

1) red meat is the best source of protein and is preferred over fish for its ability to produce red blood cells. ( i believe this to be 100% true especially when trying to gain weight)

2)Eggs are the perfect protein and when trying to gain weight he considered 12 dozen fertile eggs to be equivalent to a low dose dianabol cycle. I don't believe that but I do believe fertile eggs and free range eggs are only second to beef for gaining muscle.

3) He believed cold storage eggs did not have nearly the nutritional value as fertile eggs from say a farmers market have.

4) that the body can only digest and assimilate 20g of protein per meal. ( this is half true and half false. Your body can only digest about 20-30g an hour of protein for max protein synthesis, but it doesn't disgard the rest. It slows digestion and uses the rest as needed)

5) a minimum of 25% of fat should be digested with all protein for maximum protein absorption. and that protein powders are not fully absorbed and used by the body unless oil is added. ( i believe he is onto something with the oil, doggcrapp training has you add a tspb of evoo to protein shakes when you hit a plateau. Could be the extra calories, but it works either way to get guys growing again. greyskull does the same.)

6) Carbs build fat, never muscle. Protein builds muscle tissue and can also be used for energy, so why eat or use carbs for anything.

7) never use raw eggs when making a protein drink as the interaction destroys biotin, Soft boiled eggs using Rheo Blairs method is the preferred way to use them.

8) protein in excess will be stored as fat(proven to be true, but fat is the easiest macro to store as fat in excess)

9)He believed that years of research showed the standardized scientific desirable range of caloric intake for the average healthy adult male was 3000 calories. " as bodybuilders know, this is enough to gain weight on bit if these calories are derived from protein and fat only, you can lose as much as twenty pounds in 90 days."
(not sure on this, research says no and i believe he is only partially right. I believe the guys were unintentionally lowering their calories due to the hunger blunting effects of keto. Also crazy to think they recommended 3000 calories a day back then, amazing how quality food and lifestyle changed how much we could consume and not get fat compared to the guys in the 60's)

10) To build muscle faster bodybuilders should take 1/2 cup of milk and egg protein(rheo blair brand) and 5oz certified raw cream two to three times a day. Never in a blender as blending messes up the cream and breaks it down. This mixture supplied 40g per servings of extremely high quality fats and protein. this was to be taken in addition to 3 regular meals.

11) he was the first person to recommend diets that skipped breakfast for "weight reducing"

12)High protein foods should never be combined with high starch foods at the same meal. Pure fats should be combined with protein meals for max absorption but you should also never combine pure fats and high starches as it caused fat gain.(makes sense with todays research)

12) the current 60's era american fad diet partaked in dangerous amounts of oils daily (vegetable oil) and ignores valuable animal fats. Balance between the two is necessary. Once ounce of cheese is a substitute for a glass of milk and yellow cheeses are high in calcium than white.

13) add butter to fish and other white meats to make the balance 25% fat and 75% protein.

14)Science established that protein only last in the blood stream for 3 hours but takes 4 hours to reach the blood stream and thats why protein supplements should be taken between meals. (this has been proven. difference is now we know your body doesn't digest all the food at one time and slam the blood stream 4 hours after a meal. Also so proteins hit the blood stream faster)

15) Raw meats digest much faster than cooked meats. Raw meats are digested in 1 to 1.5 hours and cooked meats take 4 hours.

this is just the first 15 from the blueprin t for the bodybuilder pamphlet i came across.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
quote:

I cannot stand to eat with nothing to drink


I will try during meals to drink as little as possible while on this diet, but im not doing no water. frick that.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
so just to clarify further on Vince's maximum definition diet one of his former pupils posted

quote:

Vince loved the protein and fat diet - I believe he called it the Maximum Definition Diet. I used Vince's diets when preparing for contests with great success. Basically I was eating/drinking dozens of eggs a day (anywhere from 1-3dozen depending on what else I ate). Whole eggs are a perfect food (and cheap). I had only 3-4 meals a day, but between meals I would take a handfull of liver tablets. The most important supplements will be the enzymes, liver tabs, and EFA's. These will help with digestion and cravings.


quote:

lso try to limit your processed food intake (ie. use butter - not margarine, etc.) And drink plenty of water - hyperhydration. Every 3-4 (sometimes 5) days have ONE carb only meal. Don't make it too big, and don't eat crap...I guarantee you will feel like crap. Hell, I would get bloated after eating a small bowl of rice while dieting.


quote:

The longest I used this diet was 12 weeks. But honestly by week 3 or 4 it was no big deal and could have gone on much longer. But Nick would have me vary between the definition, hormone, and mass diets. Despite other's "beliefs", quality research shows no problems using this diet long term (research the Eskimo or Inuit Diet, or read Will Brinks info).



Vince on Saturated Fat(written in 1969):

quote:

Everyone is worried about saturated and unsaturated fats and cholesterol these days. Well cholesterol is really nothing to be worried about by a man who is a bodybuilder because he is usually on a low carbohydrate, low sugar diet. And sugar is the culprit here. It isn’t fat at all. Because fat actually is one of the many lipotrophic factors. Fat, saturated fat, unsaturated fat, vitamin F which is taken from safflower oil, choline, betaine, methionine, inositol, lipase, lecithin, vitamin C, B12 and bioflavanoids are all fat emulsifiers.


tad bit ahead of his time there.

In 71 Vince started using what he called the "Hawaiian Reducing Diet" which pineapple and papaya to provide digestive enzymes

quote:

Once of the diets advocated by Vince Gironda that is often referenced is the Hawaiian Reducing Diet. "This diet is simplicity itself. It consists of red meat, chicken or fish and papaya or pineapple 2-3 times per day. The secret of this combination is the high enzymatic activity produced by the papaya and the pineapple. This diet is good for one-pound fat loss per day." That snippet was from an IronMan magazine in which Vince gave out a few tidbits, so no more information than that was provided in the article. However, it was based on the details contained in the Gironda Talks! Audio Seminar where he explained his usage of digestive supports for fat loss and how enzymes, amongst other supplements, can be used. Papaya and pineapple are the two most potent enzyme fruits on the market today. Dr. Yu in Hawaii allows a papaya or 4 to 6 ounces of pineapple at each and every meal providing the meal is fish, meat, chicken, eggs. And you get a pound a day weight loss through this diet. Although the carbohydrate level is quite high the enzymatic activity is so great that it burns off and combusts the carbohydrate in the pineapple and papaya.





Shepherd
LSU Fan
Member since Nov 2009
2363 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
Mother of God that is a lot to read. I’ll be interested in your results. Be ready for about a week or so very soon where you feel like crap then reap the rewards. Good luck.


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Adam4848
LSU Fan
LA
Member since Apr 2006
11851 posts
 Online 

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
I'm very interested in the progress you make, will be watching this thread.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17361 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
I am currently eating cheetos while reading this thread.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
nice!!! i just had a big salad....hell yes boyz!!!


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17361 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
Don't worry, I won't lose as much "weight" as you. What am I saying, I'm just trying to maintain this sexy 230.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
jesus christ 230? when the frick did you get so big? Thought you were down around 210.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17361 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
Nope, my legs have grown a substantial amount. I'm almost to 29" legs and arms have almost gotten to 17.75". This volume is making me gain a lot of weight. I'm holding a bit of water too.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
i think around november I am going to run the greyskull mastadon program(think dc training but with barbell only) and then go into one of john meadows or shieko programs to ramp up the volume and pack on size over the winter. I want to be 190 sub 10% next summer.


jennyjones
New Orleans Pelicans Fan
New Orleans Saints Fan
Member since Apr 2006
6215 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
quote:

Nope, my legs have grown a substantial amount. I


Doing some work on that SSB baw?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17361 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
quote:

Doing some work on that SSB baw?


I cut it out a good bit preparing for the meet. I'll sub it if my elbow or shoulders hurt. Gonna be used a bunch after comp though.


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AUtigerNOLA
Auburn Fan
New Orleans, LA
Member since Apr 2011
16407 posts

re: Vince Gironda's Steak and Eggs diet, a journey into strict keto
Same. How long you say you were going to do this diet for ? 12 weeks?


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