: The Testosterone Advantage Plan: Lose Weight, Gain Muscle (“Men’s Health”) (9781405006699): Lou Schuler…
I just finished the book. I’ve been working with a trainer for over a year, and have seen great changes in physique, and some weight reduction (10 lbs). Just some background for the review. I thought the book was very good but not great, and the areas of concern have to do with the some of science of their claims (they rail against small sample sizes in the studies and their cases studies are small samples). Regardless:
The book is in three sections; first the “T” plan and why it is better than other programs or fads out their for their target audience; secondly, is the sample diet plan; finally, it is the work out plan in 3 stages.
The target audience appears very similar to the Men’s Health audience. The authors are explict in that they are adressing the 35 year old male who is 20-30 lbs overweight and wants to change. The goal is a blatantly male physique, akin to the cover models of Men’s Health and not that of Mr. Universe.
The authors take you through a review of the current science on nutrition and exercise. You find out pretty quickly that though there is a great deal of information, there are just as many holes and unknowns in the current body of knowledge. The authors do a pretty good job of identifing what is based on sound science, what is cutting edge and not yet supported by large clinical trials, and what is supposition and educated guess work based on anecdotal evidence and experience.
Most of the most interesting stuff is based on small sample studies or interpreted data based on studies of interest but not exclusively focused on the authors topic. The bottomline to all this is the author’s position that diet fads (Atkins, low-no fat, etc) and the Agriculture Departments Food Pyramid are junk. To get in decent shape and maintain it takes a different diet (“T” Plan), coupled with overall body exercise that builds muscle (aerobics doesn’t).
The authors describe their ideal diet which is similar to the mediterranean diet, 1/3 fat, 1/3 protein, 1/3 carbs. This is adjusted to accomodate the different goals of specific individuals, fat loss (authors emphasize “fat loss”), body composition change (weight maintenance with fat loss), weight/muscle mass gain.
The authors give you the tools to determine the ideal daily caloric intake based on their best guess of the ideal protein intake. The focus is on determining protein needs (takes protein to build muscle) and then splitting the rest between carbs and fat. The authors go through a fairly indepth review of the right kinds of fat to eat, monounsaturated. This information is then converted to grams for you to develop a diet to fit the need.
The authors give 3 sample 1 week plans as an example and recommend that you vary it by checking the labels on foods to keep the ratio of fat, protien, and carbs in the correct proportion.
The workout plan makes sense and was in line with what my trainer put me through. The assumption is a guy who hasn’t worked out in a while and the plan is based on crawl before you walk before you run progression. Stage 1 is to tone up and prepare your body for the work to come. The second stage is to build strength and keep the muscles in balance. The last stage is to build strength and muscle.
Overall, the plan appears reasonable, sustainable (you won’t starve, get to eat meat, and 2000-3000 calories per day over 3 meals and 2 snacks), and safe. The authors go out of their way to make sure you do the workouts safely, why go through all this and get hurt.
They do discuss supplements, generally against, aerobics vs resistance training, pro resistance, and offer what to do after 9 weeks. I’m planning on keeping my trainers workout but adjust my diet to more along the lines of authors recommendations.
P.S. – no alcohol – they don’t call is a beer gut for nothing.
Incoming search terms for the article:
- weightlifting muscle chart
- weight lifting muscle chart
- lose weight in 2 days
- beyonce had no baby weight to lose
- weight lifting to lose weight
Incoming search terms for the article:
Similar articles
- 1200 Calorie Diet Sample Menu
A 1200 calorie diet sample menu can be used to inspire meal ideas for people on a lower calorie diet who desire to keep their calorie count down but still eat healthy. Is A 1200 Calorie Diet Plan Right For You? Before you start a 1200 calorie diet it is best to
... - My Sample Weight Gain Diet Plan From A to Z
Home / Weight Gain Diets / Sample Weight Gain Diet Plan My Sample Weight Gain Diet Plan From A to Z To formulate my sample weight gain diet plan, I start with my weight and my goals. I weigh 171 lbs. and have the goal of reaching 180 lbs., with as much as possible of
... - Diet Programs to Lose Weight Fast
9 Complete Diet Plans Low GI Diet Designed for people who need to lose weight and stabilize blood-sugar Such as diabetics or people suffering from insulin insensitivity Sample MenuRead Opinions of This Diet Low Carb Diet Popular Healthy Low-Carbohydrate Weight Loss Plan For the fastest possible weight
... - : Women, Weight and Hormones: A Weight
Dr. Vliet is an M.D. and founder and medical director of Her Place: The Women’s Center for Health Enhancement and Renewal in Arizona and Texas, a medical practice specializing in comprehensive hormone evaluations for women. She is the author of Screaming to Be Heard: Hormone Connections Women Suspect…and Doctors Still Ignore, an additional book on
... - Low Carb
1 1200 Calorie Low Carb Diet Meal Plan 1600 Calorie Lower Carb Diet Plan B Blaine’s Low Carb Kitchen C Carbohydrate Addicts Diet Carbohydrate Calculator Carbohydrate Counting Carbohydrates List Carbs in a Cup of Coffee Coconut Oil and Low Carb Diet E Eating Carbs After Low Carb Dieting Examples of Low Carb Foods F Foods You
...