Regal Nutrition

Contents:

Intro:

• My Experience With Food
• Your Diet Is Your Life 
• Eating In Accordance With Nature
• Breaking Up With Your Previous Diet 

Part I: Nutrition Philosophy Of The Golden Era

• What Did Golden Era Bodybuilders Eat?
• Protein: Quality over Quantity
• Carbs From Wholefoods
• What We’ve Forgotten About Food

Part II: Animal-Based Nutrition

• Bioavailability 
• Red Meat
• Processed Meat
• Organs
• Eggs
• Dairy & Dairy Processing
• Raw Meat vs Cooked Meat
• Fats

Part III: Carbohydrates & Plant Foods

• Processed Carbohydrates
• Vegetables 
• Plant Defence Chemicals
• Fibre
• Carb Timing

Part IV: Lifestyle

• How Many Meals Do I Need?
• Protein Intake
• Meal Prepping
• Foods to Avoid
• Artificial Sweeteners and Diet Soda a Necessary Evil?
• Alcohol
• Body Recomposition
• Face Gains 
• Will I lose Muscle On a Cut?
• Metabolic Equilibrium 
• Supplementation

Part V: Fat Loss Fundamentals

• Checking Your Body Fat Percentage and Caloric Needs
• Losing Unwanted Body Fat
• How to Count Calories
• How do Varying Caloric Deficits Differ?
• The First Step is Always the Hardest
• Min Maxing Your Caloric Budget 
• The Problem with “Eat Less, Move More”
• Cheat meals, Cheat Days and Binge Eating
• How Long Does it Take to Lose Weight?
• Losing Weight is Not a Linear Process 
• Cutting: Short Term Pain Versus Long Term Pain

Part VI: Healthy Weight Gain

• The Pencil Neck Predicament
• Gaining Quality Weight
• Time Is Your Ally
• Tips For Quality Weight Gain
• Bulking Without Boundaries

Part VII: Shopping list 

Final Words 

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