May 31, 2012
Meet my brother Zach Greenfield.
He's been following my Superhuman Food Pyramid for the past 6 months.
For anyone who doubts that you can build muscle on a low carbohydrate diet because you don't have enough “fuel”, my brother is living proof that you can.
And no, it doesn't require shoving a bunch of acidic, ammonia-producing proteins down the hatch. Instead, all you need is a high fat intake (and nothing over 0.7 grams per pound of protein).
In a moment, I'm going to show you some more pictures of Zach, and give you a sample daily diet of what he's been eating.
But first, I want to give you a few additional resources, since I haven't been shy lately about the fact that I also eat a low carbohydrate diet, as do many of the clients I advise and athletes I coach.
For example, a few weeks ago, I released the podcast: Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet?
I've also written the book Low Carbohydrate Diet For Triathletes, and produced these articles about how to avoid typical recommended carbohydrates dosages and instead eat a higher fat diet:
Want more proof that you can build muscle on a low carbohydrate diet? Here's a few more pictures of my brother:
So what kind of low carbohydrate diet has this beefcake been eating?
Here's a sample daily meal plan (Zach is 6'5″, about 230 lbs):
Breakfast: 4 eggs cooked in coconut oil with side of spinach and a piece of fruit
Snack: Half a can of full fat coconut milk with 20-30g protein powder and tablespoon almond butter
Lunch: Huge bed of greens and vegetables with sprouts, sardines, avocados, olives, olive oil/vinaigrette dressing
Snack: 16oz coconut water with handful of raw almonds
Dinner: 6-8oz grass-fed beef with big side of steamed vegetables and a boiled, salted sweet potato
There you have it.
Moderating carbohydrate intake is not only effective for fat burning efficiency and fueling long endurance events, but is also good for building muscle.
Questions, comments or feedback? Leave them below.