gironda blueprint

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'Jil{Gt

Hn

il?$



Vince

Oironda is

living

proof

that

he

prac'

tices what

he

preaches*and

thht

it works.

BIOORAP]lICAL

Considered to be

one

of the

world's

foremost

authorities

on

physical culture,

Vince

Gironda

has successfully

operated

his

own

gymnasium

for

more

than

twenty-one

years.

During this time,

he

has

helped

supervise the training

and

dietary

programs

of such

great

champions

as

Larry

Scott,

Don Howorth,

Bert

Elliot,

Reg

Lewis,

Ray Routledge,

John

Tris-

tram, Dominic Juliano,

Gable

Boudreaux,

Gene

Beloff,

Hossien

Shokuh,

Humberto

Garcia,

and many others too

numerous

to

mention.

After arriving

on

the

West

Coast,

Freddy

Ortiz

gained

rline

pounds

of muscular weight

with

no loss

of

defini-

tion

the

first

month

he

trained

at Vince's

gyrn

in North

Hollywood,

California.

Vince

has

trained

such

movie

idols

as

Dale Robertson,

Clint Walker,

James

I

TABLE

OF CONTENTS

Vince

Gironda,

who is

himself

a

model

for

his

manual, "Blueprint

for

the Bodybuilder,"

states:

"l

have

planned

this

manual

to

re-

late

only

facts-with each

page

the

reader

finds one

or

two completed

steps

geared

for hi$

immediate use.

He

can

begin

at

any

point

in

the

manual, and at once

apply

what

he

reads.

"

This

outstanding

collection

o{ facts

stresses

proper

diet as

the catalyst

in

bodybuilding

lt

gives you

fact

upon

fact,

exploding

myths

lt tells

the

reader

why

to select

organically

grown,

tree-ripened

fruits

and

fresh

vegetables;

why

to

drink

raw

certified

milk

and its by-products;

why

to eat

high-protein, whole

grain

wheat,

freshly

ground

bread; and

much,

much

more.

The following

pages,

written

by

a

man

who is

a

leader

in

the

bodybuild-

ing

profession,

properly

applied,

can

be worth

a king's

ransom

in

you

r

quest

for

treasure-the

perfect

body

WEIGHT

GAINING

WEIGHT REDUCING

MAXIMUM

DEFINITION

Published by

Vince

Gironda

L1262

Ventura

Blvd.

North

Hollywood,

Calif.

91604

PROTEIN

DESICCATED

VITAMINS .

Page

Numbers

4

LIVER

1t

SltTTCll

OT

I|INCE

GIROIIDA

Garner,

Clint

Eastwood,

Jim Drury,

Clu

Gulagher. Jimmy Darren,

George Ham-

ilton,

Mike Henry,

Sean Flynn, David

Carradine,

Larry Parks,

John Saxson, Bill

Smith,

and countless others.

At 50,

Vince

is

still one

of

the

world's

best developed men.

He

retains

his

amaz-

ing muscular

development

that

enabled

him to

be

called the

best

developed man

of

all

time

for

the "Apollo"

type

phy-

sique.

He is considered by

many

to

be

the most muscular

man in the world.

Vince

attributes his amazing

development

to hard training

and

proper

nutrition,

es-

pecially

nutrition.

In

fact,

he has

said

nany times

that bodybuilding is

75/c nt-

trition

and

257

exercise.

One

of

the

first

bodybuilders

to realize

the

importance

of

proper

diet

and

food

supplements, Vince

has

experimented

with

nearly

every

form of

diet and

sup-

plement

in

existence.

His knowledge

is

so

great

on

nutrition,

that

he

is often con-

sulted by doctors

for

special

dietary

pro-

cedures.

He

has

a

library of

more

than

sixty

books

on

nutrition

and for the

past

twenty-five

years

Vince

has read

every

book

available

on

the

subject.

In recent

years,

Vince Gironda

has

per-

sonally trained more

champions

than

anyone

else in the

world.

His

vast

knowl-

edge

of

bodybuilding

and

nutrition have

enabled

him

to

become one

of the

greats

in the

bodybuilding

game.

One

need

only

see his amazing

physique, youthful

vital-

ity

and tremendous

enthusiasm to realize

that

this

champion

practices

what

he

preaches,

-

Gr,NE

Mozvn

p*nfo'n

This

manual

presents

factual

infor-

mation

written

and

compiled by Vince

Gironda

who

has

lor 25

years

con-

sistently

produced

more

Champions

in

the

world

of bodybuilders than

any

others in

the

field.

"Blueprint

for Bodybuilders"

is

designed

exclusively

for

people

who

use

progressive

resistance

exercise

via

weights.

Every

page

is made

up

of facts.

Every

fact

applied by the

reader

is

a

step

tou/ard his

ultimate

goal

of body

perfection

All rights

reservetl.

No

part

of this

manual

may

be reproduced

in

4n-y

form

whatsoever

*'il[o"ot

nermis"ion

in iriting

from the author.

First Printing

-

Julv 1966

14



Granrs ol

Food

Protcitt

Milk

33

Canned Tirna

50

Eggs

7

Lean

Beef

100

Ham

80

Cottage

Cheese 43.9

Turkey

91.6

Cheese

Il2

Heart

77

Chicken

80

Fish 118.9

PROIEIl{

Quilttity

Quart

Can, 67/z

ozs.

pound

pound

ozs.,

I

cup

pound

pound

pound

pound

pound

t.j

cup

DAIRY PROTEIN

and

5

ozs'

whipping

cream

supplY

You

with

40

grams

of

protein.

Carbohydrates

build

lnr-never

mus-

cle Protein builds

muscle tissue

and

can

also

be

used

for

energy, so

why

use

carbohydrates?

? ?

25a/o

of fat

should

be

consumed with

any or

all

proteins,

if

you

wish MAXI-

MUM

protein

ahsorption.

KFI[']P

YOUI{

MI1I'ABOI-ISM

REG-

ULATED

1'O BUI{N

FAT', RATHEIT

THAN S'I'ORING 1T.

THE

HUMAN BODY

CAN ONLY

DIGEST

AND

ASSIMILA"TE

20

grams

of

protein

PER

MEAL.

Did

you

know

all

units

of

protein

measurement are taken

from

the

egg?

I consider RED

MEAT

to be

your best

source of

protein in

preference

to fish

for

producing

red blood

cells.

NEVER

use

raw

eggs

when making

a

protein

drink,

as this interaction

destroys

hiotin,

one

of

the B vitamins.

Rather, soft-

boil

the

eggs

you

wish to take-then

blend

rhem with the

drink.

FOR THE

UNDERWEIGHT,

it

iS

important

to use fertile or

"scratch

eggs,"

which are

produced

by chickens

not

raised

in

wire

cages. but

running

in

a

pen.

DO

NOT

buy cold

storage eggs

and

expect

best

nutritional

results.

Liquid

amino

acids

enter the

blood-

stream

within

minutes.

There, they

are

changed

back

into

protein

for utilization

by

the muscles. This eliminates

the

change

protein

has to

go

through

in

the liver

which

is called hydrolization,This

process

takes

place

after

consuming

protein.

The

liver

then

changes the

protein

into

amino

acids,

but

also

labors

to

throw

off the

unusable

waste

material

not

utilized

by

the body.

Protein supplements

are

not

utilized

completely by

the body unless oil

is added

and

digestive enzymes

are

taken,

because

the de-fatting

and

drying

process

through

which

the

protein

goes

in manufacturing

destroys

these two elements.

Years

of

research

have

standardized

what science

considers a

desirable

range

of

caloric

intake

for

the average

person.

The daily amount

recommended

by

nu-

tritionists

for

a healthy adult

man is 3,000

calories

per

day. This,

as bodybuilders

know,

is enough

to

gain

weight

on.

How-

ever,

if

these

calories

are derived

from

protein

and

fat,

you

can

lbse as

much as

twenty

pounds

in

a

90-day

period.

Contrary

to popular

belief,

protein

in

excess

wil/ be stored

as

body fat

Bodybuilders

develop

muscle

faster if

they take

fi

cup

protein

(milk

and

eggs)

-5

ozs.

certified

raw

cream

two or

three

times a day,

as

this

mixture supplies

seventy-five

to

one-hundred

percent

of

minimum daily requirements.

(70

grams

per

100 lbs. of

body

weight).

40

grams

per

serving

in

addition

to three

regular

meals.

The

current

American fad is

to

par-

take in a

dangerous amount

of oils daily

and

ignore.the

valuable animal

fats.

Bal-

ance

between the two is

necessary. One

ounce

of cheese

is

a substitute for a

glass

oi

milk. Yellow cheeses

are higher

in

cal-

cium

than the

white.

High

Protein foodi

should

not

be com-

bined

with

high

starch

foods

at

the

same

meal.

Pure fats may

be

combined with

a

high

protein

meal,

but

do

not

combine

pure

fats

and

high starches

together.

My

recent experiments

with

Amino

Acids indicate

that

one

ounce

(contain-

ing 35

milligrams

of Protein)

should

be

taken

every

3

hours to

keeP

the

body

constantly

strpplied

with

Protein.

Amino

Acids

do

not

need

to

be

hydrolized

by

the liver

(changed

by

the

liver) and

are

immediately

utilized

in the

blood

stream'

Note:

Eggs

and

rnilk have the

highest

fat

content.

Meat

has

only 1'8a/o

protein.

Fish

seems

to

be lacking in fat,

so

it

would

seem advisable

to

make

up

the balance

of

25c/c

fat

and

75c/c

ptotein with butter

or oils.

Science

has established

that

protein

lasts

only 3

hours

in

the bloodstream,

but

takes

4

hours

before it

reaches

it.

I feel that

protein supplements should

be taken in-

termittently

throughout

the day rather

than at

mealtime

only.

For

those

of

you

who do not like or-

gan

meats,

try

eating

them

this

waY:

A

mixed

grill including

liver,

bacon,

steak, kidney, lamb, and

so

on, combined

with

tomatoes

and

then

top

off

this

deli-

cious

grill

with

green

salad

and cheese

for dessert.

Long

distance

runners

require

no

more

protein

than

the average

individual. This

finding

seems to

blast

the

notion

that

bodybuilders

need

300

grams of

protein

daily.

Calves

liver, which is

prized the

most

by

the

public,

is

the lowest

in

value.

Pork

liver

overall. has

the

greatest

desirability

-and

is

the least expensive;

lamb

is next;

beef and chicken

liver

follow.

At 25, Vince

possessed

a

better-than-average

physique-which

was

to

become the lounda-

tion for the

muscles

that are

now

his.

Raw

meats

digest in one

and

one-half

hours.

The digestion

process for cooked

meats takes four

hours.

Processed

cheese is

composed

of

one-

third

each water,

gelatin

and

cheese.

IJse

natural

cheese

only.

Amino

acids

achieve

a

positive nitro-

gen balance,

which means

that

they are

& successor

to

nitrogen

retention

drugs'

and

because they

are

a

nutritional

sup-

plement, they

do

not

produce

the harm-

ful

side effects

of

synthetic

hormones.

Up

to

two hours

after

exercising,

the

body

will

assimilate

8O%

of

the

protein

ingested.

DESICCAIED

TIVER

Desiccated

Liver,

the

Wonder

Energy

Food In

a

recent

laboratory

test

for

an

anti-fatigue diet,

theree

groups of rats

were used,

having been

fed

for

a

short

time

on

different diets. The

first

group

were fed

a usual lab

diet with

the addi-

tion of

nine

synthetic

and

two natural

vitamins.

The

second

group

of rats

were

fed

this with

the

addition

of

all

the

known

Vitamin

B's. The

third

group

ate the

origi-



nnl

(liet

wilh

l0(1, desiccated liver

added

irtslcarl

ol'

vitanrins.

Ilach

rat

was

then

plirccd

in a

clrunr of

water

from

which

hc

could

not

climb

out.

The impressive

results

were as

follows:

The

first

group

swam an

average

of

13.3 minutes

and

gave

up.

The second

group

swam

about 13.4

minutes, but the

third'

group-those

fed

desiccated

liver-

swam

/wo

hours,

al

which

time the

tests

were

ended. Note that

they

were

still

swimming vigorously

at the

completion

of the

experiment

Do

you

know that four

ounces

of

liver

or

30 liver

tablets

each

contain the

same

amount of

protein

-

30

grams?

So, why

not

suppiement

your

protein

intake

with

desiccated

liver tablets.

This

will aid

in

keeping

yotn

blood sugar level

up and help

to

prevent

fatigue

300%

increase

in

endurance.

TRY

THIS

TRICK:

Take

2

desiccated

liver

tablets

every

hour

for

two

weeks

and watch

your

measurements

grow.

I

put

one

inch

on

my arnl measurement

without

any

extra

workouts.

Vitarnins

and

Supplementary

Intake

-

Adults

VitaminA

.....

Vitamin Br

VitaminBz .

..

. .

.

Vitamin

Be :....

Choline

Inositol

Vitamin

Br2 ...........

........

Vitaminc. .,

Vitamin

E

Bio-Flavinoids

Calcium

Pantothenate ....

Para-Amino-Benzoic

Acid

Niacinamide

by

1.

VlIAlrilNS

B Complex

Vitamins

are

great

fat

movers and

a

necessity

for

bodybuilders.

However,

single

B

vitamins

are of

little

or no

use to

the

body.

I have

found that

the

complete

B

complex

must be taken.

Vitamin

therapy

can

produce

toxic.

re-

actions

if they

are overindulged

(Vita-

mins

A,

E,

D and

also liver and

iron.)

Make

certain

you

have a NEED

before

overdosing yourself

and do not continue

supplements

indefi

nitely.

A

real

rejuvenator

(detoxifier)

is one

Vitarnin

C 100 mg.

tablet

every

two wak-

ing

hours

per

day for 72 hours.

The

Low-Fat

Diet

is

a superb

way

to

develop gallstones

and a

vitamin

defi-

ciency.

For

greater

absorption,

supplements

should

be

taken

at

regular intervals

throughout

the

day.

Carbon

foods such

as

white

bread.

sugar

and

pastries

burn

up

Vitamin B

which,

in

turn,

causes

abnormal

thirst,

thus

bloating the

body

tissues

with

water,

which

appears

as body

fat.

Remember,

Vitamin

C does

not

cure

a cold.

It

prevents

them.

Special

Note to

Smokers:

Be

sure

your

intake

of Vitamin

C

is

high,

as each cig-

arette

you

smoke

destroys

25

milligrams

of Vitamin

C

6

Vitamin

E

is indispensable

for muscle

growth.

It

produces

new

capillaries

as

does

exercise.

It

also

supplies

oxygen

to

tissue,

thus

producing

greater

endurance.

Also,

this vitamin is a

great

healing

agent

of

muscle tissue,

and

rebuilds

muscle

tis-

sue

in

the

heart.

Vitamin C

is

also

a

healing agent and

a

great

detoxifier.

This vitamin

has also

in

recent

experiments

proved

to

be assim-

ilated

only

when

bioflavinoids

are

present.

Do not

use

ascorbic

acid.

Dr.

Richard

You,

nutritional

advisor

to

the

middleweight

lifter,

'fommy

Kono,

has

this

to say:

The

average

bodybuilder

should in-

clude

in

his

diet 150

grarns

of

Protein;

25,000

units of

Vitamin A;

500

milli-

15,000

units

l0 mgs.

9mgs.

10 mgs.

500 mgs.

500 mgs.

12.5 mgs.

150

mgs.

100

mgs.

200

mgs.

30 mgs.

30 mgs.

50 mgs.

grarns

of

Vitarnin C;

100

milligrams of

Vitamin

E and

Vitamin

E Complex.

Beware of these vitamin

destroyers:

tsAKING

SODA

CARBONATED

WATER

SUCAR

TOBACCO

MINERAL OIL

SEDATIVES

ALCOHOL

BARBITUR.ATES

ANTIBIOTICS

OVERCOOKING

PASTEURIZATION

OXIDATION

EXPOSURE

TO LIGI{T

PRESERVATIVES

At

35,

Vince exhibited

the

physique

which,

after a few

more

years

ol development,

was

to

improve and establish him

as a

champion.

WIIGHT

GAIIII]{G

Weight Gainers: Blood

builds

muscle.

10

liver tablets,

3

High

potency

B

tablets

and one Iron

tablet

at each meal pro-

duces a higher

red

blood

cell

count and

more

blood volume plus

a

better

pump.

Iron

is also

an oxygen

carrier, as is

Vita-

min

E

(Oxygenation

of

tissue).

Hydro-

chloric

acid tablets

should

be taken with

every

High

Protein

meal,

particularly

if

you

feel

bloated

after

eating.

A

better

balance is more

desirable

than

a

hi*eher

potency,

or

quantity

of

food.

My latest

experiments

with supplements

show that

you

benefit

from

taking

sup-

plements

for

three

d,ays

(72

hours)

and

discontinuing

all

supplements

for

three

days.

Science

shows

us

that

the

composi-

tion

of the blood

changes

completely

every

72

hours.

Weight

gainers

are

advised to

tute Certified

Raw

Milk at

that

break. .

.

substi-

coftee

The

following rules

should be

observed

those who

are

underweight:

Never

overeat.

This

causes

weight

loss.

2. Eat very

small meals

every

3 hours.

3.

Never

allow

izr:.';rself

to

get

hungry.

4. Absolutely

no

smoking.

Nicotine

constricts

the capillaries for

as

iong

as

I

hours,

as

well

as

burning 25

mgs.

of

Vitamin

C.

5. Always

eat something

before

retir-

ing.

Regularity

in

eating

and

sleeping

habits

as

well

as

workouts is very

important.

T-he

body responds

to

regularity.

Get

control of

your

emotions

-

on't

let thern

pontrol

you.

Nervous

energy causes

a shut-ofi

of

all

your

endocrine

secretions.

Always

maintain

that

full,

satisfied

feeling.

9. Calm down

Slow

down

You

are

burning

up

too

much of

what

yorJ

eat,

and

because

you

are

too teiise

and

entirely

too

active

you

are con-

stantly

losing

weight.

10.

Be sure to

sit

or

lie

down

with

feet

and legs

elevated

after

each

meal.

This

allows one{hird

of

the

blood

in the

body to concentrate

around

the

stomach,

for

maximum

diges-

tion;

also,

it

allclws

the

food

to re-

rnain longer

in

the

stomach

and

tilts

the stomach on its

side so that the

food

renains in

it

longer,

rather

than

6.

7.

8.



falling

thru as in

the

standing

position.

Hele

is a European

weight-gaining trick

that

is time-proven.

I

have

seen students

gain

as

rnuch as 40

pounds

employing

this

method:

Simpiy,

it

is

drinking

equal

parts

of half

and

half or cream

mixed

with

ginger

ale.

This

drink

may

be

cnjoyed

as an

in-between

n.real

pickup

at lO

-

2

-

4.

Breaking a rut

is

best done by

cleans-

ing the mucus

out of

the

intestinal tract

by the

rrse of

any

psyllium

seed

product

nightly before

retiring.

Do

this until

mucus

fails

to

show. Chrnging

workouts

is

not the

problem

here.

You are actually

trying to

digest

food through

a deposit

of

mucus membrane built up

by heavy eating

habits over

a

long period of

time.

When

no

results

are

apparent, clean out

and

do

this

every six

months.

Regularity in living habits

for

maxi-

nlum energy: Eat the

same

hour each

meal; work

out

the

same time every day;

relax the

same

hour daily,

and so

on.

By

placing

yourself

on a

scheclule,

you

will

find

it

more

beneficial

than

extra

hard

workouts, extra

or

less

amounts

of

food,

as

the case may

be.

The body

responds

best

to

routitte.

When

the body is

given

superfluous

amounts of

food,

the

digestive

apparatus

is busy

juggling

the

extras

and

its

effi-

ciency

in handling the necessary

elements

is impaired.

The

question

arises:

Why

do we

feel

the

need

to

eat more

food than

the

body

actually

requires?

The

answer lies

in

what

we

eat.

The body interprets food

as

nour-

ishment,

nutrients, vital minerals and

vitamins.

If

the food

you

eat

does

not

contain

sufficient

of

these,

you

are

bound

to overeat

in

order

to

feel

satisfied.

Weight

gainers,

DO

NOT STUFF

YOURSELVES

AT THREE MEALS

PER DAY

EAT

SMALLER

N{EALTIMES, BUT

BETWEF,N

MF,AI-S

ITI-,TIIIING

8

AMOUNTS

AT

HAVE

SNACKS

AND

BEFORE

A

good

breakfast

for maximum

energy

lasting

up

to

six

hours should

consist

of:

one-quarter to

one-half

pound

liver,

chops, steak, hamburger, brains,

kidneys

or

mixed

grilled

fish. Added

to

this

should

be another

protein

such

as eggs, cheese,

certified

raw

milk

(or powdered

milk can

be added

to

the

eggs). Five

ounces

of

American

cheese have the

same

calcium,

Vitamin

A, and

protein

content

as

a

quart

of

milk,

A

good

rule

to remember

is

that

foods

should

be

eaten in their

natural state

as

nearly

as

possible. Thus, nutrients still

unknown can

probably

be

furnished.

Remember that

a body

builder's

dietary

needs

are

far

different

frorn

those who

iead

sedentary lives.

Weight

gainers

in

particular

take

heed

of

the

fact that cigarette

smoking

inter-

feres with

gaining

weight

"and

muscle

growth,

as

it

destroys

the appetite

by

rais-

ing

the

blood sugar

level

temporarily.

It

will

also

shrink

capillaries

and so

inter-

fere with

muscle

growth.

The strongest men

in history

have

al-

ways been big milk

drinkers.

BUT,

re-

member

-

USE ONLY

CERTIFIED

RAW

MILK.

The

enzymes

have

not

been

destroyed

by

heat

(Pasteurization).

All

18

Amino

Acids

are

1007o

available,

in-

cluding

10 that

are

indispensable. Trace

minerals,

all

24

or

more,

are

also totally

available. All

fats

are

metabolically

avail-

able

as

are

the 18

fatty

acids,

both

satu-

rated

and unsaturated.

CERTIFIED RAW

MILK is

also

cleaner than Pasteurized milk or cream.

In the certified

raw milk,

the

bacterial

count may

not exceed

5,000

per

cc while

in

the

Pasteurized

milk, it is

allowed

15,000

bacterial

count

per

cc. Pasteurized

cream is

permitted

25,000

per

cc.

Pasteurized

milk is

heated

from

165

degrees to

167

degrees for 22 seconds or

longer.

Any temperature above

the

cow's

normal

blood heat of

100 degrees, alters

the

milk

and

the

higher

the

temperature

used

in the

Pasteurization

process,

the

At 40, ideal

proportions

*

achieved

aftel

much

trial and

error.

-

.

pr00f

the

"blue-

prfnt"

worked.

Illow

he

could

tell the world.



At

45, in

the best shape

0t his

life-rnaxi-

rnum muscular

size

and definition

. .

. and

symnnetry.

4sS

l0

Eg,6s

'

Ynur

niEt h Yuur

Heelth

...

Art

ExCerltt

/rurrr

art trtiClt

lty

The

National

.Commission

on Egg Nutritron.

Mid-morning

fatigue

may result

lrom an insufficient

breakfast

ol

animal

prorein.

lt is desirable that

at

least one.third

ol

the daily

protein

intake be

de-

rived

from animal sources

suclt

as eggs. Some

high

quality

protein,

as

from

eggs

and other animal

products,

should

be included

in

every

dier.

The

tissues musl

have all

of

the

essential

amino

acids for

cell synthesis.

Eggs

provide

these

The

human

metabolic

system

can't

store

protein

as

it

can

lats

and

starches.

All

unusuable

protein

is excreted. Any combination

of

food which excludes

eggs

and

other

animal

protein

won't keep

a

person

in

perfect

nutritional

balance.

We

can exist comfortably on

a

minimum

intake

of

protein

if

adequate

starches

and

fats

are

provided

but

the

minimum

of

ptotein

rnust

tre

present

Generally, 10

to

15

of

every 100

calories

should be

from

protein.

There is absolutely

no scientific

prool

that eating

good,

wholesome,

f resh

eggs increases the

risk ol heart

attack.

It all

started

when, in 1913,

a

Russian

scientist

showed

that feeding

choles-

terol

to

rabbits

could

induce

heart

disease

in

the

rabbits.

Rabbits

are

vegetarians

and

their

systems cannot

handle

cholesterol-containing

animal foods.

Since

tlren,

hundreds

ol millions ol

dollars have been spent

attempting

to

prove

that dietary

cholesterol

can

rnduce heart disease

in

nran.

Many

of

these

research

f unds have

come

f

rom commercial interests

which

manulacture

cereals

and

polyunsaturated

fat

products.

The

hyporhesis

on which

the anti'egg

propagandists

base

their

statements

begins

with:

Since eggs contarn

cholesterol, eating eggs

wtll increase

the blood

cholesterol

concerrtralion trt

a

person.

Tlrey

further

hypothesrze: The

higher

a

person's

blood cholesterol, the

greater

risk

of

coronary

hearl

disease.

lf

you

were

to

avoid all

the

cholesterol

you

could

in

yor,rr

diet,

your

body

would

still

manufacture

cholesterol at a fairly

stcarly

rale and

rn ir relatively

pro

fuse

arnount.

lt

has

been

showrr

repeatedly tlrat llte

less

cltoleslcrttl

.t

p{rrsott

(-'itls,

tlre

more

lris

bocly

llroduces-

lt

has

also

beerr

slrowrt tlrirt

llre

normal

l)erso'l's

body will

rrd

rtself

()f

lust

about llre

sarne

anlor.inl

of

cltolosterttl

.ts

lltat

eaterr.

h

,t

IN DEFENSE

OF

CHOLESTEROL

of

Science

Drqest:

Arr Exct'rpt

lrorn

llrr

ll4arclr,

1975 lsstre

John

Yudkrrr,

professor trrreritus

of

nulrrtion al

llte IJrrrvt:rsrty

of

Lotrrlotr

.rrrd

an

egg

fancier, recently

defe'nrled

cholesterol

.rg.rnst

tlte

cltarqt:

that

rt rs tlre

main

crrlprrt belrind

hearl drsease.

Slleaking before

llrr:

arrnull confererrce

ol

the lnl{'nl.rlrorr,rl Egg

Corttntrs

sion,

Yudkrn

attacked wltat lre

called

"tlte

Reatlrtr's

Diqesl

vrtrw'ol

corottary

thrombosrs

rrarrrely, llral eatrrrg loo rnuch clrolester()l,

or.rrrrrrrol

l,rt, leatls

l0

a

Irrgh

concerrtratron

of clrolesterol

rrr

lhe bloorl.

whrclr rrt turrr

lr,.rtls

t()

(lL'l)osrls

rl

the coronary arteries arrrl

ultrmately

a

clot lh.lt

cuts

off tlrt'bloo<l

srrpply

to

llrc

lreart.

ln slrort,

eating such

lrrglr clroleslerol lootls

as eqqs

evetttrt.tlly rlutnps

you

on

lhe

lloot wrlll

a

heart

.lttack



.

l(rtlrr:rrlorrsly

ovcrsimplified",

says

Yudkin.

Recent

studies that

indicate

Itrr;lr

lrloo<l

<:ltollsterol

as

the mosl drstinctive characteristic

of

coronary

victtrns,

lr|.

I)()ilrls

()ut.

rqnore

severa

of their

other

salient

traits. Looking at

countrles

wrllr

,r lrglr

ratc

of heart

disease,

says

Yudkin"

we

do find a tendency

to eat

fatty

loods,

but

we

also

find

a larger

proportion

o{

people

with

diabetes

and w;th a

lrrgh

blood level

of

triglyceride,

or ordrnary

neutral

fat"

Yudkin clairns

scientists

lrave

homed

in on

cholesterol

as the

vil ain

partly

"because

it

happens

to

he

easies

to

measure-

ln defense

of cholesterol,

Yudkrn

points

out that

not

everyone

who

eats a

<lrct

high

in

animal

fat

ends

u$)

with

a

high

cholesterol level

in

their

blood,

and

cven

those

with

high

choleslero

counts don't

always

get

co.onary

thronrbosis.

]{e

cites

a

study

of Eskirnoes.

who

eat

a iot of

tat,

thjt

shows they have

jutt

as

much

cholesterol

in

their

blood

as

Americans

yct

suffer

far fewer heart

attacks.

"So

there

is a lirnit",

he

continues,

"to

what

yo .t

can do with epidemiology,

and

you

can show

that

in

general

terms

there is an

association between

the

con-

sumption

of fat

in a

population

and .

"

. a

high risk

of

getting

heart

attacks.

You

can

do

the same

with a

whole

lot of

other factors.

You can

get

iust

as

good

as

-

or

better

-

association

with sugar

consumption".

Yudkin

emphasizes

that

as

yet

no

sure

link

has

been established

between

diet

and

coronary

thrombosis,

but states that triglyceride

level in the

blood

is

a

rnuch

better

indicator

of

coronary risk than cholesterol. And blood triglyceride,

he

says, is

determined

by

how

much

sugar,

not

how

many eggs,

you

eat.

I

$

#

q

'iu

::a:::

Rbb

PROryEN

MUSCbE

BUIhOINO

DIET

Whrn

I am approthad an

mv

gym

by anyone

who atkr about

gain

ing

wGight I uruCly

rrk thi

qucrrion:

"Do

yau

want increased

hody weight

-

or is

it size that

you

are after?"

lnv..i.bly,

thc.nscr

ir,

"SlZE"

So, l.l'r not confute

body

w.ieht with

murcle

grofrh.

(How

much

do

you

think.n.xnil

inch m

you..rm

will .tlcct th. 3€1.?l

Thir diat

it

dariEnad

to rtcp up

murcle

tirsue

growth

-

-

not

put

on

body w.ighr. RemGmbcr.

murcl.

ri.. i

dcairable

-

not

body

w.ighl

which will only

tmooth out

y@r

datinition and iocrcas

the riaa o{

youl

hip

rnd

weirt

aod €ura a 16l ol tymmatry.

EREAKFAST:

12

or- Hall & Hall

2 Ess

1 Tablcrpoon Milk

&

Egg Prorein

1

o..

Amino Acidt

Supplem.nb to be

u*d

with this dilnk:

3

-

4 Hydrochloric

Ackl labletj

3-4EnzymcTeblcrr

1 R.N.A. Tabl.r

1 Org.nic lron Tablet

3

Tri'Gcrm Oil C.pruler

LUNCH.

Hamburcr Patty

end

Cortage Cheere

Supplcmentr

Sdrn. ar Br?akfr

cxcpt

for lron

& R.N-A.

3

O0

()

(lL

()CK

SNn

(;K

Nrlur.l

(nor

procered)

Clreese &

t)tNNF fl

I

or.

Amrno

Acidj

Srek

or Ha.ntrurq€r

(up

to 1 lb.)

& Cottage Cheeie

Supplcmentr

Samc ar olhrr two maah

axcept

iron.

AEFORE

REIIRING

Protcrnpowder.milk,l/1&t/2at

cteano^ly

B€TWEEN

MEALS

(Every

three

hoursl

6 Liver Tablet

W

4:r.atu;-W:

;;? /,Kr);

.

'WMffi

W

W

4t:11

tl,tg

W

WEIGHT

GAINNC

tilNTS

r

lt

13

my obierrarroi

rhar 90% ol rh.

people

who thol€ are

nablc

togarnweqht

I tecl

rh.l

I

cannotguaranree5cbsra.r'a *e9hr

qarnr

to cqateri. tnrolers

Do

hot

mrs

.

workout

snl63

.bolulelv

rmpeiar,ve

d5

vou.

whole bodv

b ,rd'ng

p'og.am

rr bed

on

rqqlar

h.b'l

O.€ rh'ng ro

.eocmber

6 ro .llow

your

m€als ro

d'96r thoroughly

bv

ly'ry

o.3'rln9 w'rh

your leer

Foprd

up o.:

h'sh loorslool

al

Vince

Cironda,

age

ti'1,

preparing

fnr

a

posing

exhibition



OLANDULARS

ADRENAL

GLANDS:

Are located

dt the top

of each kidney. They

are composed

of an outer region, the

COR-

TEX, and

an

inner

part,

the MEDULLA.

The adrenal

cortex

is

absolutely

essential

for

life,

These

hormones

are

responsible

for

the

control

of

certain

phases

of

carbohydrate,

fat,

and

protein

metabolism

as

well

as of the

salt and water

balance

in the body.

This hor-

mone complex is

called

CORTIN.

The

MEDULLA

secretes a

hormone

called

EPINEPHRINE,

or

adrenalin. The

adrenal

glands

have

been called the

glands

of

emergency

becuase

of the

action of this

hor-

mone.

Many

people

have performed

superhuman feats

of

strength

during

periods

of anger

or

fright,

with the

help

of

EPINEPHRINE.

SPLEEN:

The

spleen has

various

finctions.

It

has

red

pulf'

which contains lymphocytes

reticulo-

endothelial

cells, and

all

the

cells

found in

cir-

culating blood.

The lymphocytes

acts

as

a

storehouse

for red

blood

cells

and

aids in

altering the

relation

between the amount

of

blood

plasma

and

cells

with varying

needs of

the body.

The

reticulo-endothelial

cells

destroy workout

red

cells.

ORCHIC:-TESTES:

The

testes

secrete

a

male hormone

called

testosterone

which

is

responsible

for

the

development

of

male sex

characteristics.

Testosterone

is

also

responsible

for

secondary

characteristics

in

boys, voice

deepens,

chest

broadens

and

deepens,

rapid

growth

of

bones

add to heiSht.

Without

this

hormone,

muscle

groth

is

impossiblc.

Thc naturally

occuring

level

of

this

hormonc

is

ltmited

by

heredity

(DNA)

and

is monitored

by

your

pituitary

gland.

ANTERIOR

PITUITARY:

It

was

once called the

"Master

Cland". It

is

known that

other

glands,

especially

the

thyroid

and adrenals, in turn influence

the

pituitary.

The

anterior

lobe

secretes

several

different

hormones.

One

of these,

the

SOMATOTROPIC

hormone

or

growth

hor-

mone,

regulates

the

growth

of

the

skeleton.

Other

secretions

of the

anterior

lobe is the

GONADOTROPIC

hormones

which in-

fluence

the

development of

the reproductive

organs. These

also influence

the

hormone

secretion

of

the

ovaries and testes.

The

GONADOTROPIC

hormones

together

with

the sex hormones

cause

the

sweeping

changes

that

occur during

adolescence, when

the child

becomes

an adult.

THE POSTERIOR

LOBE

OF

THE

PITUITARY

GLAND PRODUCES

TWO

HORMONES:

OXYTOCIN

WHICH

HELPS REGULATE

THE

BLOOD PRESSURE

AND

STTMULATE

SMOOTH

(ORCAN)

MUSCLE;

AND VASOPRESSIN

WHICH

CONTROLS

WATER

RESORPTION

IN

THE KIDNEYS.

HYPOTHALAMUS:

The

HYPOTHALAMUS

is

a small body

densely

packed

with cells which

is extremely

important

in

reglating

the

internal

environ-

ment

as

well

as

certain

gereral

aspects

of

behavior.

The

HYPOTHALAMUS

helps to

control heart

rate,

blood

pressure,

and

body

temperature.

It

also

plays

a

part

in the regula-

lion

of the

pituitary

gland.

It

controls

such

basic drives

as

hunger,

thirst,

sex,

and

rage.

So

now

you

know what's to

blame

for

all

your problems.

LIVER:

l)

lt

has

an anti-anemia

factor.

2)

It has a

growth

factor.

3)

It has an energy metabolism

factor

which

resists

muscular

fatigue.

4)

It

has

an anti-estrogen

factor, the

liver is

the

detoxifying

organ of

the body, constantly

on

guard

to

protect

us

against

poisons.

Reports that liver,

raw

or

dried,

in

our

diets

has

been found to

be

extremely

effective

against

the

effects

of

massive

doses

of

strychnine,

sulfanilamide,

cortisone,

acetate.

and

barbiturates.

The

protective

factor of

liver

is that it is insoluble

in

water.

HOROMONE

PRECURCERS

ZINC:

Concentration of zinc

in the human

body is

highest in the

liver,

bones,

epidermal

tissue,

prostate

gland,

testes,

sperm

cells,

hair, nails,

the

cornea

of the eye,

and the bloodstream.

Zinc is

the

prime

element

in MALE

HOR-

MONE

PRODUCTION.

Zinc

governs

the

contractility

of our

muscles.

Zinc

is impor-

tant for

blood stability

and

in maintaining

the

relationship

of acidity

and alkalinity in

the

blood and other

fluids.

Zinc

is

essential

for

the

syntheses

of

protein

and in the

action

of

many

enzymes.

A

lack

of zinc

can

cause

in-

creased

fatigue,

susceptibility

to

infection

and

injury

and

a

slowdown

if alertness and

scholastic

achievement.

A zinc deficiency

can

lead to

loss

of TASTE

and SMELL

as

well

as

a

loss

in

SEXUAL

DESIRE.

Zinc

also

enhances

wound healing

and is eisential for

a

clear complexion.

LYSINE:

Excretion

from

the

pituitary

hormone

from

the lactating

cow,

produces

rapid

muscular

growth.

Deficiency

may

cause

nausea,

diz-

ziness, and anemia,

BLOOD

CELL BUILDER

VEAL

ZYME:

BONE

MARROW:

The red marrow

consists

of a

large number

of cells

contained in

the

meshes

of a delicate

loose connective

tissue. The

red marrow is the

only

source after

birth of

the

red and

granular

corpuscles,

FAT

EMULSIFIERS

LIPOTROPICS:

METHIONINE-CHOLINE.INOSITOL-

BETAINE

I)

INCREASE RESISTANCE

TO DISEASE

Lipotropics

help to

increase

resistance to

disease

by bolstering

the thymus

gland

in

car-

rying out

its

anti-disease

function in

three

ways:

-

By stinulating

the

production

of

an-

tibodies.

-

By

stimulating

the

growth

and action of

phagocytes,

which

surround

and

gobble

up

invading

viruses

and microbes.

-

By recognizing

and destroying foreign

and

abnormal

tissue.

2)

PREVENT

ACCUMULATION

OF FATS

IN

LIVER

Fatty

liver is

probabty

the main reason

for

sluggish

liver function.

Methionine

seems

to

act

as

a

catalyst

for

choline and inositol,

speeding

up their function.

3)

DETOXIFY

THE LIVER

Methionine

and choline

detoxify

amines

which

are by-products

of

protein

metabolism.

VITAMINES

B-I5,

PANCAMATE ACID:

It

increases

the

supply

of

oxygen

in

the

blood.

l)Extends

cell

life

spans

2)Stimulates immune

response

3)Is

involved

in

energy transport

4)Detoxifies

pollutants

5)Is involved in

protein

synthesis

6)Protects the liver

7)Speeds

recovery

from

fatigug

8)Regulates blood levels

of

steroids

ENZYMES:

Enzymes are catylist,

they

have

the

power

to

cause an internal

action

without themselves

being

changed or

destroyed

in

the

process

each enzyme

acts upon a specific

food; one

cannot substitute

for the other. A

shortage

or

deficiency,

or even

the

absense of

one single

enzyme,

can make all the difference

between

health

and

sickness.

PEPSIN: is

a vital enzyme which

breaks up

the

proteins

of ingested

food, splitting them

into

useable

amino

acids.

RENIN: is a enzyme which

causes

coagula-

tion

of

milk,

changeing its

protwin,

casein,

into

a

useable form in

the

body.

LIPASE:

splits fat, which is then

utilized to

nourish

the skin

cells,

protectt

the

body

against

bruises and blows,

and

ward

off

the

entrance

of

infectious

virus

cells.

HYDROCHLORIC ACID: in

the stomach

works

on tuogh foods

such as

fibrous

meats,

i

I

fr

f

+

t



Vltalrblcr

and

poultry.

A

deficiency

of hcl in

thl

rlomrch

can

cause

improper

digestion,

as

wcll

as

loss

of

valuable vitamins

and

mlnerals,

THYROID

STIMULATOR

KELP:

Kelp is

used

for

obesity,

goiter, poor

diges-

tion,

flatulence,

and

obstinate

constipation.

Kelp

becuase of

its NATURAL

iodine

con-

tcnt,

acts on

the

THYROID

GLAND

to

NORMALIZE

it.

Therefore,

thin people

with

thyroid trouble

would gain

weight

by using

kelp

and

obese

people

with thyroid

trouble

would

lose weight.

THYROID

FUNCTIONS:

l)

Secretes

Thyroxin

2)

Controls

and

regulates

metabolism

3)

Vitalizes

every cell of

the body

and

enables

them

to

respond

to sympathetic

stimulation

4)

Assists

in control

of

tissue differentiation

5)

Increases

the

power

and rate

of

the heart

function

6)

Controls

coagulation

time

for

blood

clot-

ting

7)

Increases urea

and

fluid

secretion

8)

Stimulates

and

brightens

the

mind

9)

Controls

and

regulates

body fat

l0)

Controls

intestinal

activity

I

l)

Aids the

function

of the

pancreas

12)

Helps

to

harmonize

the

activity

of

the

suprarenal

glands

l3)

Has

a

regulating

influence

on

the

ovaries

and

testicles

14) Works

in

cooperation

with

the

parathyriods,

thereby

regulating

the

action

of

mineral

salts

in

the

system,

especially

of

calcium

15)

Acts

in

conjunction

with

the

pituitary

gland

2) PREVENT

ACCUMULATION

OF FATS

IN

LIVER

Fatty

liver

is

probably

the mainteason

for

sluggish

liver

function.

Methionine

seems

to

act

as

a

catalyst

for

choline

and

inositol,

speeding up their

function.

3)

DETOXIFY

THE

LIVER

Methionine

and choline

detoxify

amines

which

are

by-probucts

of

protein

metabolism.

VITAMINES

B-I5,

PANCAMATE

ACID:

It

i+creases the

supply of

oxygen

in the

blood.

1) Extends cell

life

spans

2)

Stimulates immune

response

3) Is involved

in

energy

transport

4) Detoxifies

pollutants

5) Is involved

in

protein

synthesis

6)

Protects

the liver

7)

Speeds

recovery

from

fatigue

8)

Regulates blood levels

of

steroids

ENZYMES:

Enzymes

are

catylist,

they

have

the

power

to

cause

an internal

action

without

themselves

being

changed

or

destroyed

in

the

process

each enzyme

acts

upon

a specific

food; one

cannot

substitute

for

the other.

A

shortage or

deficiency,

or

even

the

absense of

one

single

enzyme,

can make

all the

difference

between

health

and

sickness.

PEPSIN:

is

a vital

enzyme

whicll

breaks up

{he

proteins

of

ingested

food,

splitting

them

into

useable amino

acids.

RENIN:

is a enzyme

which

causes coagula-

tion

of milk,

changeing

its

protwin,

casein,

into

a

useable

form in

the

body.

LIPASE: splits

fat,

which

is

then

utilized

to

nourish

the skin

cells,

protectt

the

body

against bruises

and blows,

and ward

off the

entrance

of infectious

virus

cells.

HYDROCHLORIC

ACID: in

the

stomach

works

on tuogh

foods

such

as

fibrous

meats,

vegetables

and

poultry.

A deficiency

of hcl in

the

stomach

can cause improper

digestion,

as

well

as

loss

of valuable

vitamins

and

minerals.

THYROID

STIMULATOR

KELP:

Kelp

is

used

for

obesity,

goiter,

poor

diges-

tion,

flatulence,

and obstinate

constipation.

Kelp

becuase of

its NATURAL

iodine

con-

tent,

acts

on

the THYROID

CLAND

to

NORMALIZE

it. Therefore,

thin people

with

thyroid

trouble

would

gain

weight

by

using

kelp

and obese

people

with

thyroid

trouble

would

lose weight.

i,

l

PnorEtn

Never

use a

blender

to

max

protcin.

Blenders emulsify

the

fat

in milk to

a

suspension

too

small

lor digesrion.

(Homogenized

Milk.l

Never use

milk

for

a

protein mix. Milk

has

too much

carbohydrate.

Protein

and carbohydrates are

in-

compatible.

Protein

and

carbohydrates dagest in

different mediums.

Protein

(acid

mediuml,

Carbohydrates

(alkaline

mediuml.

You

may mix

powdered

protein

add

egqs in

heavy whipping cream. Whipping

Cream

is

Zero

Carbohydrate.

Mix with

a $poon

to

a

consistency

of

pudding

and

eat

with

a spoon.

Cow's

milk or

cream

has

four

times

the

lysine

found

in human

milk.

Calve double bodyweight

every

30

days. Human

babies

double

bodyweight

every

six months.

Before bodybuild-

ers

discovered

supplements

milk

was the

principal

growth

food.

Cow's

milk,

or

cream,

also contain

the

anterior

pituitary

hormone

which is

secreted

by the

cow

when lactating

to

accelerate

growth

ol the

calf. Bodybuilders consuming

cow's

milk

(or

creaml can

also

benefit

from

this

growth

hormone.

This food

mixture

should

be

eaten

with

two

or three H.C.L.

Tablets

for

metabolic,

digestive

sup-

port.

All

dnits

of

Protein are

measured

with

eggs

as

the

No.

1 Protein.

Milk

is

2nd,

and

Meat is 3rd.

Enough

for

the

No.

I

growth

protein

mix.

The next

protein

to

dircuss

is:

Steak

and

Eggs

.

. . the strong

man's

favorite

meal. The

amount

of meat

and

the

numhr

of egqs

used are a matter

of

body weight,

height

and sanerity of

training. This meal

is

the

lavorite

of bodybuilders

interesterl

in

keeping up

their

size

and

burning all

possible

fat

from their

bodies. Both

of

thee meals are

excel-

lent

blood

sugarelevators

and both

sustain blood sugar levels for

a

6-hour

period.

Training

dn

steak

and

eggs,

you

will lind;

does not require

more than

two

meals

per

day

(morning

and

n

ightl .

I

am

not listing

grams

of

protein

in

these meals

be-

cause I

do

not

think

it is

necessary.

Force

feeding

ol

excessive

amounts of

pro-

tein can

and will

put

you

in

Negative Nitrogen

Balance

-

and

can

cause uric

acid

retention

and kidney,

bladder

and

liver

problems.

ll

you

are not working

out

hard

enough

you

will

find

that

you

will lose

your

taste

for

protein

and

you

will

naturally

and normally cut

back

on

quantity.

When

this

happens a

protein

rest

should

be taken

by

eating steamd vegetables,

raw

vegetables

and salads for

three

to live

days

until

you

regain

your

taste

for

protein

loods.

You

must

remember

that

your

individual

needs

are dillerent

from

the

next

man's so

listen

to

your

body

rhythms

and

do

not

force

food

into

a body that

do€s

not iequire

it. Forget

man's so-calld

logic

and

f

ind

your

own metabolic

needs.

A

word

to

th6e

who

do not

understand

cholerterol:

Exercise is

thevery

best

fat

emulsif ier known. .

. because

man

still

reacts

to stress

(whach

is

the

pri-

mary

cause

of

cholesterol

overproductionl

as he

did when in

a

primitive

state.

Cholesterol

calls

lor

action

(Fight

or

Flightl.

Cholesterol

prepares

you

in

case

of

injury

(stops

bleeding il

you

are

cut

or

protects

a

rupture

ol

veins.

Also,

a

little

known fact

is

that the

body manufactures

more cholesterol

than

you

can

possibly

eat. The body

reduces

cholesterol

output

-

or

produces

more

.

depending

on

how

much

of

it

you

ingest.

Fats and

oils are fat

emulsifiers

themselves

(lepotropicsl.

So,

who

started

the

misconception

that

fats

and

oils

cause

unnatural

cholesterol

levels?

As

a

matter

of

fact, if

you

study this

problem

you

will

find

it is

a

sub-

stance

known

as tri-glyceride

that is

the culprit.

Remember,

nature

is

balance.

Read

Steffanson's

book,

'Not

By Bread Alone'.

He lived

with the Eskimos

for

eighteen

years

on Meat

and

Fat

Only

I

t



SrrAK

EEr,trs

..Thir

ha_s

always

bcen

the

strong

man's

favorite

mear.

No other mear

com-

Drnatron produces

the

tceling

of strengt-h

and energy

(phosphorus

in

meat).

Ham.

9:lS:l

19:r_l:t

compete..

Th6

process

-ot

crropping

i,p

irrJ"i""t

O.riroy,

"n.y-er,

ue

to

oxidation

end

other nutrients

known

and un'known.

Beef

and'eggs

sustain

blood-sugar

levc.ls

for^rix

hours

_making

lunch

unnecessaiy.

:7a

pound-oi

steak and

j_:-.r,,:.991-1ypply..l

0-3

grams

of

f

irst

ctass

protein.fast,

and is

e'asy

to

digest.

I

per-

sonally

achicved

the

best

shape

of

my

career

on this

diet. I used

itris

Oiit f

or nine

months,

taking_

1o

supptemerits

and with

no adverse

eireiti.i-migrriiJa

tn.t

.tt",

nine

months

of

Dcfinition

contest_Tra.ining

I

fbund

that

I was

sio*ins

-

not

just

:l:iLr:i'l'Lg r1i'I,,.T.c"ndition..

At

rhi5.p;int,

I

cin

rriii

;;;

or.t;i

comprain.

rn9

rnat tnrs

rs

not

a

balanced

diet,

and what

about

cholesterol

in

thi

eqgs

and the

fat

wcll,

I found

this

dicr

uarariied ro.

,i,".

Iro

;;;;;;;^;

i;.'jN;i

By

Bread

f]gnJ'.

uv

Steffanson

(out

of

print)

who rivcd

r 8

viaii

.iilt

ti,.

Etririis

on

mear

ano

rat

olr.y.-

the most important part

of theii

meat

and

fat diet

was

the

fat.

r

ney

wourd

track

a

caribou

for

two weeks

just

to

get

the

fat.

The

meat

alone

did

l:j :ftil.ll"I:lFlt

is

rhe

besr

enerey

soirrce

kn-own.y

rii

susriiniLrooo

srlai

I9l_l"y_19g:,,carboh.ydratc

ont.y

tVz hours.

By the way,

those

of

you

who

a're

:Irl,_d-ollrrl,rat,rs

a.tipotropic

(fat

emulsifier)

as

is

oit.

According

t6 the

Nation-

.j_:99

:_o.y1:,] lln_dJngs,.the.

body

produces

far more

cholesterd't

than

yo,u

eat.

:L9_'l_y.9i

rngert

,chotesterot.

your-body_culs

back

and

produces

tess,

so

ybu

at_

ways

navGa

natural,

balanced

level.

Stress

is

the

major

cause

of cholesteiol

bicause

l t:11I":9iir.lhe Podv

ror.action

(Fisht

or

Frieht).

choresteioifioili{s

the

body

rn..case

ot

rnrury

because

it

acts

as

a

glue

to

slop

bleeding

of clts

(Actualtv

a"

still react.as

our.primitive

ancestors

didto

stress.j

ln

actuaifict,

.noi"ri.ioi

i,

"ot

ne

cutprit

at ail, but

tri-g_lycerides (a

form

ol

fat).

I

think the

real se;ret

or rtrrs

diet

is

the

compatibility

oi

ihe

steak'and

the eggi

i'no.--iieJ

-;;t'ili-n).

Protein

and

carbohydrate

are not

compitible.

They

both

diqest in

a

differ_

ent.

medium (acid

and a.lkaline ,

so neither

one digests.o'-pret"rv'ini

as

a resutt

:Ij:l:lql oo

i1

in.predominance

in

the

sromach is

the oni it

iiiri"i'pr"cedence,

ano

rt

rt

rs

protein

the

carbohydrate

fermints

and

produces

toxic

material

and

gas

ls.the

carbohydrate

digests

and

the meat

putrif

ies

ind

causes

a

similar

disturbance.

r nrs

rs

the reason

I advile

a.spaghetti

dinner

(with

tomato

sauce

only) every

72

h_ours

on

my

maximum

Definiti6n

Diet.

Do nbt mi"

pioiein-a^o

6rrLbnyarrt",

(Pavlov).

At.t^his

point,

I

would

like

to

clear up a

quote

f rom

a

maqazine

entiiled

"vegetarian

world"

in

which

they

print,'Vince

Gironda,

outspokdn

physical

f

it_

ness

authority, who has

turned

oui

more Mr.

Americas ttrin

anj

other-uoiy

buito-

ing

trainer, has

caused.

a.st.ir

again. He

advocates

a rerafirety

tow

frotein

diet

t1l?11

11.11_lr

p".'

q?y)

based on.30 years

experience

in

6ocy f,riroine

inJ

neartn'.

My

answer

to

this article

is that I

have

been misunderstood.

lmaintain

that

body

builders

eating

2 o-300

grams

of

protein

is

excessive

This much

pro.

tein

will

achieve Negative

Nitrogen

-Balance

and

positive

llitroqen

Balance is

the

secret

of

the anabolic

state-

(growing

state).

This

much

proi"iri

,n

irrle-ad

to

uric

aqid retention,

rheumatic

ach-e-s

and

p-ains,

iianey

problenis

and liver

mitfunction.

Il.:. i:_.1,:.li 9J'_r,.-r^?lo .in

(turns

it

int6

nmtrio

ncios)

wrriJn

eniui.l

tne

ooJv

lgy.l,]1i_.

l lreer

proteinisanindividuatthing,dependin onyourage

and

amouni

or

work

perlormed.

Ha.rd

working

body builders

cerlaiily

cin

hanile

more

unrt5

of

protein

than

a sedentary-

of{ice-worker.45

grami

of

prirt"ln

strouiJ

Jo

f

ine

for

a

non-physical

type of individual,

but

this

nuilber

is flbxible

o"p."oi^s

on

body

type,

sex,

personality

type,

age

and

height.

-

-

some

physicar

curture

writers have

accused.

me of

vegetarian

reanings.

onry

insofar

as I

feel

that

the

body

will

tet

you

know if

it is geifing

more-iiotein

tnan

ii

can convert

efficieniry

--by

your

ioss

of

aesire

foi'mlit.'ni-iriii

p'"int,

you

ll,llld,ql":

you.r

svstern

a

protein

rest

and

eat

raw

and

steamed veqeiabres

and

sarads

tor

a

period

of time. Again, you

wiil know

when

to

return

t6

meat.

you

willdevelop

a hunger

for

it.

greater

loss

of

essentiai food

elements

that

we must

have every day. I

helped

pioneer

certified

raw

milk

iri

my

gymna-

siun and

feel it is the

most

important

factor

in

goirtittg l,eigirr

which I have

to

offer

my members.

Of all

my many test

diets and

fasts,

one

three-month

period,

in which I

lived

on

cream and

protein

(milk

and

eggs)

exclusively,

proved

to

me

you

cannot ex-

perience

BETTER

HEAI-TH

or

a

higher

sense of

well-being

by

any

other

diet

combination.

"THE

LANCET,"

British

medical

pa-

per,

reports that YOGURT

is

91

%

digest-

ible in

one

hour, while rniik

is

only

32%

digestible in

the

same length of

time.

Also,

it

is

pointed

out that the

allergic

properties

of milk

are not

evidenced in

yogurt.

Weight gainers

should try to take at

least a

pint

of

liquid

(I

suggest

CERTI-

FIED RAW

MILK)

at

every

meal

and

drink one

pint

of water or bouillon

after

every muscle

exercise

during

workouts.

Studies

now

indicate that sleep

in

am-

ple

amounts is needed

for

good

health.

energy

and strength. Amazing

results

have

been

obtained

from

the

European

School

of Sleep

Therapy

in

problems

of

prema-

ture aging

and

nervous

exhaustion.

These

cases,

by

either natural

or

artificially-

induced

sleep,

have

responded

and

the

patients

were

restored to normal

health

and

vigor.

Should

a

feeling of

fullness

andlor

gas

follow

a meal, digestions

can be

improved

by taking

a hydrochloric

acid

tablet,

a

dill

pickle

or

a

teaspoon

of

vinegar.

DEFINITION

OF A BALANCED

DIET:

Never

eat

the same

meal twice

Weight

gainers

are urged

to

start

the

day

with

their

heaviest

meal-STEAK.

EGGS

and

POTATOES.

larry

Scott is

not

only

an

IFBB MR. AMER-

ICA

and

MR.

UNIVERSE

winner, but

he

also

holds

the world's

most

coveted

physique

title-MR.

0LYMPIA. He

trains at

Vince's.

The only

good

breakfast

cereals on

the

market are:

steel-cut oats

(Oatmeal);

shredded

wheat;

Wheatena;

wheat

germ;

and

Familia.

Crude

soy,

rice

and

wheat

germ

oils

mixed

together

will

build muscle

tissue

faster

than

just

wheat

germ

oil

alone, be-

cause of their

combined hormone

building

activitv. This is twenty

times

more

potent

than wheat

germ

oil

in

this respect.

Weight

gainers

can keep that 28-inch

waist and still

gain

up

to

sixty

pounds

by

eating

small

quantities

of food

five to six

times

daily,

rather than

stuffing

them-

selves at

one

sitting.

And

BEWARE:

LARGE MEALS

ACTUALLY DEBILI-

TATE

Eat le.ss

blut

eat often.

Rementber

this:

TRANQUILLITY

IS

THE

FIRST

ASSET TO

F{EALTH

WEIGHI

REDUCING

Dieters

nocd not

loar

an oct:asional

spa-

ghetti

dirtnr:r.

I h:rvc lilrrntl

lh:rl

:rn

unaccus-

tomed

meal

of this

sort,

when

on

a

usual

sonsiblc

regime,

produces

a weight

loss.

il



lnstead

of

picking

all

day,

sit

down

and

have

that

enjoyable

meal-and get

it

out

of

your

system

Your conscience

may

bother

you-but

good

Now

you

return

with

new vigor

to

yoru

new-found

joy:

that

of the

spiritual

soaring

over

regimentation.

The

body

metabolism,

properly

ad-

justed

by regimentation,

will

confuse

an

occasional

high

starch or

all-starch meal

as

protein-fat

and

oxidize

as

such.

As

a

result,

this

will

cause an

actual

fat and

weight

loss.

Iodine,

as

foqnd

in

kelp

and

dulse, has

the

ability

to

speed

up metabolism

through

stimulating

the

thyroid gland.

Iodine is

used by

nredical

science

in

many

cases of

overweight.

BUT

CAUTION

HERE-if

your

thyroid

is

not

in

perfect

running order, do not

attempt

this.

(High

Thyroid).

If

an

egg

is

eaten

alone,

10%

of

its

iron

is

absorbed

by the

body.

If

85 milli-

grams

of Vitamin

C

are

eaten

with

it.

2O%

is

absorbed.

But

if

one

whole

gram

of

Vitamin

C

is

taken with the

egg, the

amount

of

iron

absorbed

jumps

to

7_5%.

Controlling

the

body weight

without

exercise is

almost

an

impossible

task.

Even

though

your

hunger

center

may

be

adjusted

to

very little

food,

you

still

need

the

muscle

activity to

reach

fatty

rleposits

that

are slow

to

dissolve.

MAXIMUM

HE.A.I-TH

cannot

be

en-

joyed

by those

who do

not

exercise.

Deep

breathing

caused'by

breathlessness

due to

vigorous

exercise

is

one

of

Nature's

best

fat-trimming

devices.

MORE i.{EWs

FOR WEIGHT

RE-

DUCERS:

Kelp

tablets

are

the best

sub-

stance

tr have found

to

decrease your

de-

sire

tor

salt-salt

which

causes the

storace

of

unwanted

fat

by retaining

water in

tissues.

Iodine.

which

is

found in

kelp,

is

one of

the best

oriciizing

cataiysts

we

hnve.

A

catalyst

is

the

naicir

which

l.ouches

oil

in the

body

the

fire that

burns

rrp

the

food we

take in

each

rlav.

If

this

food

is not properly

burnecl

off, it

will

be

stored

as

fat.

I

noticed

an

article

in a recent

issue of

ror

Man

fuIctgttTirte

entitled

.,Eits

of

Brawn"

in which

they r-eport

lindings on

an old

definition

secret

of

mine:

KELF.

They

report

great

endurance,

more

en-

thusiasm

and

a complete lack

of

"going

stale."

My

findings on

kelp have

proved

to

me

that

it must

be a

great

detoxifier.

The body clings

to a

constant weight

which

it

is

used

to maintaining.

There-

fore,

you

will

find

a

weightJoss plateatr

to

drop

eyery

2-4

to

6

weeks.

This

is

a

process

of

breaking the water

retention

table.

Actually, your

body

has to

adjust

to the

new types

of

food and amounts of

food

and

supplements

you

are newly

feeding

it.

TOTAL

FASTS

PRODUCE

LOSS

OF

MUSCLE

TISSUE

AND A

GAIN

IN

BODY

FATS,

SO

DO

NOT

MISS

A

MEAL

IN

YOUR

ENTHUSIASM

TO

BURN

UP

FAT.

I

Gram

of

Protein

=

4 calories

1

Gram

of

Carbohydrate

=

4 calories

I Gram

of

Fat

=

9

crlories

Remembel,

calories are

not

all

the same.

Carbohydratc

crlories

cqual

Fat. Prolein

and

Fat calolies

equatr

Muscle

Tissue.

Both ovcrweight people

and

underweights

have the

same problem

of

poor

digestion.

Therefore

both

need

Hydrochloric.Acid

and

Enzyme

tablcts

at

each

meal.

Safflower

Oil

aids

protein

digestion.

Weight

is

WATER.

After

your

steam

bath, do

not

drink

any liquid.

You may

suck

a

lemon.

This

will

satisfy

your

thirst.

Reducers,

eat

slowly

and concentrate

on

every

bite

of food,

and

you

wiltr

find

yotr

will become

satiated

with

much

less

food

thanryou formerly

ate.

.

WHAT

IS

NOT

THERE

WILL

NOT

BE,

EATEN

If

yotr don't

have

cake,

ivhite

bread,

cookies,

cancl,v,

etc.

about,

you

wiii

find

that

nervous

appetite

satis-

fiecl

with protein

(sausage,

lunch

meats.

cheeses,

shell

fish,

etc.).

Walking

for

one-half hour

burns

only

l'i5

calories.

One pound

of

fat

contains

3,500

caiories.

(Jne

hour

workout

in

a

gyrn

cfln

burn

l,O0lt

caiorics.

Nctle to

retlucers:

I

note in

the news that

the

Queen

of Englernd's

diet inclucted

onl1,

llrrt'c

t

trps ttl

itlttil

pcr

"luy-

This works

on

ihe

principle

that the

borly

is almost

all

water

and if

you

dehydrate it,

a

weight

loss results.

This

method

of losing

weight

is

used exclusively

by

boxers and

jockeys.

You can also

observe

weight

iifters

spit

all

day

before a

lifting

contest

for

this

same reason.

Gimmick

diet

books are

constantly

be-

ing

published

and they

are fine as far

as

they

go,

but they

tell

only

a smail

part

of

the

entire

story.

The

people

who write

them

obviously have

had

no

real

expe-

rience with reducing

personally,

taking

their research

from

other

books.

I

feel that

there are

numerous

factors

involved and

all

should

be employed.

Let's face

it.

Dieting

is

hard

enough

at

best. Entire

books are

devoted

to salt-

free cooking. Cooking

with

wines pro-

duces

a

similar

salty

flavor.

The

skin acts like

a

huge

third

kidney

in

the

elimination of toxic

wastes,

and

also

in

water-logged

tissue. In

retention,

where

the kidneys

cannot balance

the in-

take of

the

water,

your

sweat

glands

take

over

under

moist

heat. Copious therapeu-

tic sweating

is the

fastest

and oldest

known

reducing

agent.

Recent

studies

have

shown

that

dry heat

constricts

the

nerves

controlling

the

small

arteries,

which forces

the

heart to

work

harder

circulating

the

blood.

Do

not

neglect

drinking water

BE-

TWEEN

meals. This

is

a

sure

cure for

fatigue

and will remedy most constipa-

tion

problems.

The

Irague

of Nations

Technical

Com-

mittee

on

nutrition

reports

that

one could

healthily

survive

on

20

ozs. of

nutritious

food per day. The

right

foods

arc:

NO

refined vitamin-enriched

foods

-

NO

canned

preservative-ridden

foods

and

NO

frozen

foods.

In

other

words:

FRESH

FOODS.

Nutritional

experts

have

proved

that

white

sugar

cannot

be utilized

by the body

cells.

For

a

mid-afternoon

pickup,

try

this

high-protein

drink:

One

package

of

Knox

Gelatin, one cup of

hot water

and

bouillon.

Did

you

know that

scientists

agree

that

Gable Boudreaux is

a relative

newcomer in

the

physique

yuorld.

He

is

racking

up awards

in

Galifornia.

Gabe trains at Vince's.

the

less

food one

eats,

the

greater

the

nutriment

the

body extracts

from

it?

Breakfast

should consist

of

protein,

fat

and

a/+

to

/t

of the

entire

day's

calories.

You

will make fewer

errols,

react

faster,

think more

clearly

and

be less

tired at

the

end of

the

day.

Reducers

are advised against

the use

of

common table salt-salt

causes

the

body to retain

water in the

tissues

up to

70%.

Experts tell us

that

more than

8

grams

of salt

per

day

is

injurious

to

the

proteins

we

eat.

Yet many

of us eat

as

much

as

20

to

25

grams

a day.

Also, it

is common in

medical

practice

to limit

salt

consumption

in

cases of kid-

ney

disease,

high blood

pressure,

heart

disease,

sinus

trouble,

deafness,

hives

and

obesity.

Iron

is a fat

emulsifier

(burner).

Hydrochloric

acid

normalizes

and

pro-

duces

fat

loss.

8 at

each meal.

Table Salt

(sodium

chloride) is a

drug,

a

pure

substance

denuded

of everything

13



that

accompanies

sodium

chloride in na-

ture.

To

this. we

add

another

drug

called

potassium

iodide

.. .

such

a

product

has

no

relation tn nature

at

all.

For

those

training

for

definition,

re-

mernber-n-lilk

is taboo,

as

is

cheese.

I

don't

even

feel

cottage

cheese

is

desirable.

WATCH

YOUR.

CALORIES,

fat

as well

as

carbohydrates.

Cut

your

carbohydrates

to

a'bare

minimum.

Use fat as

a

source

of

energy, but

discontinue

fats

every

so

often

and

you

will

get

a drarnatic

fat

ioss.

Fats are necessary

to

ward

off

nervous-

ness

and weakness.

Fat

supplies

the

nerve

endings

with

a

protective

covering

to

pro-

tect

you

from

nerves.

A

good

breakfast

high

in fats

can

and

wiil

keep

your

blood

sugar

up

for as

long

as

6

hours.

R,EDUCERS

MUST DR.INK

THE

MINIMUM

LIQUID

AT

MEALS

(puts

on weight).

Water

EETWEEN

meals

is

a

great

en-

ergy

pick

up.

NEVER

drink

during

workouts-this

is

a

weight-gaining

rnethod.

Wait three-

quarters

of

an

hour after

your

workout

before

drinking.

Excessive

water

drinking

destroys

Vita-

min

B

and causes

unnatural thirst.

THE

VEGETARIAN

REDUCING

DIET

This

is

the rnost

cotdfortable

reducing

diet

I have ever

tried.

It is composed

of non-concen{rated

carbohydrates'

It

ertables

you

to

eat

all

you

want

and

provides

a sense

oi satisfaction

you

can

never

get

from

a

hi

protein

diet.

I formerly

used

this diet

on

excessively

obese

people

who

could

not

lose

weight

on

any hi

protein

diet without

a

single failure.

This diet

producei

a

cieansing

and detoxify-

ing

action from

the

roughage

conzurned.

It also

produces

a

ietoxifying

action

by

eliminating

animal

tissue

proleins (over-proteinization).

See Foad

is

Your

Best

Mididne

by

Henry

C.

Bielerl

M.D-

This

diet

plan

consists

of

as

many

fertile

eggs

as

you

can

cornfortablly

digesi,

mixed

in

certified

Vz & lz

(mllk

and

cream)

for

breakfast.

Mix the

eggs with

the

t,/z

& % by using

a

fork.

Blending

in

a

machine

of any

kind

breaks

down the

fat

to minute

suspension

and the

body is

unable

to

digest

it. The

rnain

body

nf this dier

is the raw

mixed

green

sai4d which

I

will

give you

ihe

ingredients

for,

and they

are:

t. A

bed of

raw spinach

leaves.

2.

Sliced

zucchini

or

squash.

3. Raw mushrooms.

4.

Carrot sticks.

5. Slicedcelery.

6. Cucumbers

(gas

forrning

for some)

7.

Water

chestnuls

8. Cherry

tomatoes

9.

Cauliflower

heads

10.

Sprouts

(bean)

I

l.

dvocado

12.

Raw

beets

3. Green

peppers

14.

Parsley

i5.

V,ratercress

Toss

and

serve

with

crlive oil and

vinegar

and

garlic

chopped fine,

or

garlic

porvder.

No

salt in this

salad,

please.

The vinegar

will

give

you

that

salfy

taste.

The

bulk

of

this

salad will

produce

a cleansing

effect

in the intestines

{hulk),

which

is

imporlant

and

produce

regularity

and detoxification.

r

'*

to,

dg

ffi

Vince's

isa

actors

th0

in-

ttlAx

ltr,luill

DEFI

1{ ITION

This

is not

a

chapter

for

the

faint-

hearted,

or one

whose

attitude

is nega-

tive.

You

must

always be

aware

that doubt

cannot creep

into

your

mind. Rather,

pic-

ture

yourself

as

you

wish

to be

at

all

times.

(This

is

really

the

secret )

This

15 a

chapter for the

bodybuilder

who

has

progressed

to the

point

of enter-

ing

physique

contests.

The

principles

given

you

here are

se-

crets

which

have been

practiced

by

me on

men of

top

physique

who

are

too

numer-

ous to

mention here. These secrets have

been

used

by

professionals

only and have

never

been

revealed

to

the

public

here-

tofore.

Now for

lhe first

time

I

am

mak-

ing

it known that

definition

is 85% NU-

TRITION.

Without

the

supplenients

used

in this chapter,

the

bodybuilder

seeking

definition

is

doon-red

to

failure.

Carbohydrate

withdrawal,

or converting

your

energy

necds over

to

fats, protein

and

calcium

will

prove

to

be

the

most

dilficult

part

of

establishing

a

new

dietary regimen.

This

is

fbllowed

by

shrinking

the

stomach

and

not

relying

on false

and

injurious

blood

sugar

level pickups,

such

as

stzuches

or

sweets

in

any form,

fruit and

vegetables included;

also

milk

and protein

drinks

with fruits.

Car-

bohydrates

and sugars build

/a/,

never

rnuscle

Gym

in

North

Hollywood, California

mecca

lor

heaith-conscious

movie

and champion

bodybuilders.

tissue. Muscle

is built

and

repaired on

protein

energy

derived from fats.

Fats also

step

up

metabolic

rate and aid

in

proteiir

assimilation.

Never

drink

water during

workouts-

wait

three-quarters

of an

h6ur.

Water

is

necessary

only between rneals,

Fats are

highly

concentrated

energy

foods. Fats

yield

more than

lwice

as much

energy

as

carbohydrates.

Recent findings

show

that

Vitamin E and

Iron should

not

be

taken together.

Iron

nulli-

fies

the

E.

Usc absolutely

no

milk

products

on

a

High

Definition

Diet.

This

means

milk,

cheese,

cream or

protein powder,

Science has

now shown

us

that 300-500

mg

of

Vitamin C

daily

is

effective

as

many

medicinal

diuretics

and

far

safer-

Diuretics

cause

water

loss

and produce

definition.

Meat is

high

in

phosphorus,

low in cal-

cium;

therefore,

definitely keep

your

cal-

cium

intake

up

to

ward

off being nervous.

A

good

definition-breakfast

consists

of

three (3)

hardboiled

eggs

mashed

with

one-thirtl

cube

of

unsalted

certified

raw

butter.

Gironda

has

equipped his

gym

wrth

Iatest muscle-building equipment. This

duces

training-and

gets

results

fast.



Food

Househoid

Measure

Grams

Nlea t

NutS

Fish

Fresh

Vegetables

Fruit

Canncd

Fruit

Dried

Fruit

Itt

Bologna

Frankfurter

Hash

Chicken,

Turkey, Ham,

Veal,

Beef,

Lamb, Pork

Mixed

O

ysters

Shrimp

Asparagus

Beans.

Green

Beans,

Lima

Beet

Greens

and

BroccoLi

Beets

Brussel

Sprouts

Cabbage

Carrots

Cauliflower

Celery

Corn

Cucumber

Eggplant

Kale

Lettuce

Okra

Onions

Peas,

Green

Peppers,

Green

Potatoe

s

Spinach

Squash

or

Turnips

Tomatoes

Tomato

Catsup

Tornato

Juice

Apples

Apricots

Avocado

Banana

Strawberries

Other

Berries

Cantaloupe

Grapefiuit

Grapes

Lemons

Oranges

Orange JLrice

Peach

Pear

Pincapple

Plums

Rhubarb

Watcrmelon

Cherries

Cranberry

Sauce

Pineapplc

in

Syrup

Aprioots

Prunes

,/

a/

2

slices

1

I

serving

10

to

l-5

4to6

5to6

6

stalks

/,

cup

/z

cup

/z

cup

2

medium

6

213

cup - cooked

1

large

4 tablespoons

2

stalks

I ear

v,

Corn Meal

Cornstarch

White

Rolls

Crackers

(assorted)

or

Graham

Cornflakes

Oatmeal

Puffed

Rice

Shredded

Wheat

Spaghetti,

Macaroni. Noodles

White R.ice

Tapioca

Honey

Jam

Jellies

Brown

Sugar

Granulated

Sugzr

Syrup

-

Table

Blends

Bouillon

Cubes

Cocoa

Gelatin

Dessert

Powder

Beer

Coca

Cola, Ginger

Ale, etc.

Gin, Rum,

and

Whiskey

Creme

de

Menthe

Wine, Red

Wine,

Port

Sherry

Household

Measure

Grams

l,

cup

tablespoon

slice

Parkerhouse

(2"

x

3")

cup

%

cup cooked

3/+

cttp

1 Biscuit

lz

cup

%

cup cooked

tablespoon

tablespoon

level tablespoon

level

tablespoon

tablespoon

tablespoon

tablespoon

2

tablespoons

1

tablespoon

12

oz. bottle

8

oz.

bottle

Jlgger

cordial

glass

wine

glass

wine

glass

wine

glass

Food

1.00

1.9

7.0

.0

3.0

1.2

.5

2.0

2.O

)1q

5.6

9.6

6.2

5.3

9.3

3.4

1.9

20.0

1.4

5.6

7.2

1.8

19.0

10.3

11 .7

5.7

19.

I

3.2

7.1

.4

4.8

4.3

22.4

12.9

5.1

23.0

8.1

15.1

6.9

10.1

16.'7

8.7

11.2

12.9

12.0

15.8

13.'l

12.9

3.8

41.4

20.0

to.2

2t.l

20.0

21.3

Flour Meal

Bread

Cereals

Sugars

Miscellaneous

Beverages

15.7

10.0

13.0

16.0

7.0

18.0

13.0

8.6

24.0

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gironda blueprint

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