Though this diet was intended to be simplicity incarnate as a lifestyle suggestion for strength and health, I apparently muddled my message at some point, which I really felt was pretty clear. As such, I will try to clarify some things.
This is not intended to replace any diet I’ve promoted in the past, nor am I abandoning or turning my back on things like the Apex Predator Diet.
I don’t know how you people roll, but after doing the APD for eight years, trying something new seemed like a fun thing to do. The APD was great for being lean, but living on a restrictive diet for eight years is mentally exhausting, especially when you are training between five and ten times a week the entire time. If I hadn’t wanted to try something new, I’d be unimaginative to the point of a mental health problem or a fucking robot. I am neither.
The Apex Predator Diet is what I use to lean out, or to remain ultra lean. I am half-assedly using it now to get lean for conventions and a cruise. That said, I look forward to returning to strip steaks and garlic mashed potatoes as soon as I have veins on my abs again. I realized yesterday in writing articles for the site Bodybuild3r that I am now carrying more muscle than a lot of the pro bodybuilders about who I read growing up, and that is awesome- to be hyper-lean and carry more muscle than them, all while using what I can only surmise is a fraction of their gear, is incredible.
If you’re not picking up what I am putting down, alternating the APD and the MXPD is essentially a macrocosmic version of the Feast or Famine Diet. See how this all ties in? Stop missing the forest for the trees, people.
My mention of low carb, low cal protein shakes does not mean I now hate Golden Age protein shakes.
Again, I never do the same workout twice- why the fuck would I make every meal or shake identical? And why in the hell do you people think I am writing a set of laws- I research shit and release the results to you to do with what you wish. I don’t give a fuck what you choose to do, however- just go hard at it.
Again, stop missing the forest for the fucking trees.
Rice and potatoes are not interchangeable on the MXPD.
Long a mainstay of the diet of the peoples of Asia, rice would seem to be a good choice for a carb source. After all, that’s what Stan Efferding promotes in his insipid “I haz food allergies and can’t fucking cook although I am an allegedly wealthy adult” diet book for which he mugged you people of a hundo and your dignity, but Stan Efferding uses insulin, and he can diet on fucking M&Ms and be just fine. When he’s not hiding money he stole from non-customers of a telecom service he did not actually provide, then fucking over his business partners from that illicit adventures (oh, and this one), Stan’s busy promulgating a diet that if you read between the lines was really just written by a man who wanted to grab cash based on his fame, with no basis in science or history, and clearly arose out of him living in a studio apartment and dieting on shit that required minimal prep while living in a studio apartment and trying to get his pro card.
A short aside: I might have a couple of DUIs blemishing my record, but I am neither a thief nor a liar, and I can also cook like a motherfucker, so you can imagine my surprise reading that shitdog ebook and realizing the glowing BME I wrote about Efferding ten years ago was based on fables he invented about himself… which is why I’ve since deleted that BME.
I’m not saying I don’t run gear, or that it doesn’t help with fat loss and protein synthesis, but the basis of the MXPD is historical and sensible. That said, rice wasn’t included because Americans didn’t eat rice prior to the mid-1900s, and even in 1980 the per capita rice consumption was only 6.3kg– China’s was a ridiculous 80kg in 2011. With that in mind, China’s rate of diabetes is now 10%, whereas the fat-as-fuck US’s is only 5%. Clearly, the degree to which they eat rice plays a major role in their rate of diabetes, but given the US’s per capita consumption of HFCS is 39.8lbs, you would think they’d be on par, but they’re not even close.
I’m sure there are a multitude of reasons behind this, but those numbers should have alarm bells going off in your head, because they are in mine. Basically, potatoes are better for you in every conceivable way:
And before you carry on about the bullshit benefits of brown rice, they’re bullshit. Brown rice is marginally better than white rice, tastes worse, and still sucks up against potatoes.
In short, fuck rice. Fuck it in its stupid ass.
The yogurt issue
I have no idea why people think yogurt is some sort of a hyper-healthy food, or really in any way like the taste or smell of it. Yes, fermented foods are good for you, but they are no necessary for good health, and the store bought shit is mostly trash. Quibble all you want about your shitty-smelling sugar sauce- it’s mostly crap. If you’re making it at home without sugar, good on ya- eat away. None of this is set in stone- these are just things I discovered of historical interest, and the modern preoccupation with yogurt is doing no one any good, it seems. If your vagina or lactose intolerance dictate you must eat that foul-smelling dogshit, feel free. Just know the historical record is not on your side on this one.
Alcohol
One would think that my inclusion of an entire section about the unbelievable amounts of alcohol Americans have historically consumed would have clued you into the fact that you can drink on this diet. As I’ve received numerous questions however, let me state that yes, you can drink on this. The carbs you drink still count, and if you want to be lean I would stick to clear liquor like vodka, gin, and tequila.
Robb Wolf recommended the following drink in the Paleo Solution.
The Norcal Margarita
- Pour 2 shots (3 ounces) of 100% agave tequila.
- Add juice + pulp from one lime.
- Add ice and shake.
- Fill glass with soda water.
- Garnish with salt, if desired.
There is actually reasoning behind all of the ingredients here. Citrus blunts the insulin response of alcohol, hence the lime. Tequila is paleo (if that matters to you) and is gluten and starch free, and the carbonation of the club soda delivers ethanol to your blood quicker, which means you get lit easier and more quickly. It’s low cal genius, and this drink is a favorite of ripped-as-fuck CrossFitters.
Hopefully, that helps you guys with food choices and drinking. If you’ve got questions, hit me in the comments or in PMs on FB and I’ll get them answered.
It’s still a little confusing, I think I’ll just play it safe and stop eating.
It’s the only way to be sure.
Yes, yogurt IS fucking gross! Probably the best blog you’ve written.
Is 2011 the year the Chinese started eating rice?
“More than 100 million U.S. adults are now living with diabetes or prediabetes, according to a new reportCdc-pdf released today by the Centers for Disease Control and Prevention (CDC). The report finds that as of 2015, 30.3 million Americans – 9.4 percent of the U.S. population –have diabetes. Another 84.1 million have prediabetes, a condition that if not treated often leads to type 2 diabetes within five years.”
As I said- the inclusion of large amounts of rice into the diets of people not eating maintenance or below caloric intakes seems to contribute to the onset of diabetes. Because their rates of the beetus are double that of fat assed Americans, who eat a shitload of HFCS yet they eat little rice. The Chinese have been eating more and more in the 2000s, and now that their caloric levels are supra-maintenance, their rate of diabetes has shot through the roof.
I am simply suggesting that rice seems to play a role in the onset of type two diabetes. I did not say it was fact- it is a working theory. Then I provided nutritional support. If you want to eat rice, fucking eat it- I could care less, haha.
Rice is easy to digest. Now if you are eating 10 k calories a day, no concern about your funeral, are called Thor or Brian Shaw, it might matter.
Chinese been eating rice a long time, only recently have they started becomig diabese.
I wouldt pay for a diet book, let alone a hundred dollars.
Efferding has some useful info. I researched FODMAP and put it into practice cos I was getting gassier than Adolf.
But a hundred dollars to cure farting, fuck no.._
As you say, this is not just healthy eating, this is about a warped little group of people who want to lift ridiculous amounts of weight, myself included. What makes the general population fat is not necessarily going to be the main concern of someone working flat out to gain strength and size. So shitty nutritionally crap rice may have something going for it ….you can shovel down a shit ton and not get gassier than Adolf, if you want to be the next Thor, Eddie Hall candidate for an early funeral.
I propose the Class War diet. Comrades, time to execute the rich bastards eating steak all day every day, fucking up our planet and flaunting their money to burn. Sardines ( the yanks call them pilchards I think) and potato are our friends in the war. You will eat ten cans a day. You will eat potato or rice, it’s your call, I don’t care ha ha. Then you will eat whatever else you like to hit your calorific needs.
Buy my book, Fuck the imperialists, here’s the Sardine and Potato or Rice diet.
One page long, 99 dollars, cheaper than the vertical diet, all proceeds going to the Internationalist Communist cause.
Stan Efferding: “shakes are for fakes! Just eat a meal of rice and lean beef!”
*1 minute later*
Stan Efferding: “buy my shaker cup that holds your protein shake AND ICE!”
Speaking from personal anecdote, whisky seems fine too. I don’t mix my booze. I sip whisky or bourbon neat, or on the rocks if I want my drink last longer.
I am going to back Jamie on this one. Potatoes beat rice. If only for the potassium. The only reason rice may be superior is if you are trying to eat 10 000 calories a day and the ease of digestion then may make a difference. I ignored all this stuff for decades and I wish I didn’t. I would say getting you 5000mg of potassium a day is a very big deal. Its not easy either. You have to really make an effort.
Vit D is a big deal. If for no other reason, I am a big fan of sardines (I think the yanks call them pilchards, for them sardines are some version of herring…could be wrong).
The Class War Diet.
Fed up of those imperialist capitalist pigs flaunting their wealth and shovelling steak after steak down their fat throats? Waving their wads their money and wrecking the environment?
Well no more comrades. For only $99.99, much cheaper than the imperialist pig Vertical Diet, you can learn the secret combination of sardines and potatoes which will save society and turn you into a human forklift.
At a full page of A4, with numerous illustrations of sardines and potatoes, you will be equipped with all you need to become a communist superhero.
And that is not all. All proceeds will go to the Internationalist Communist cause. Forwards to the new world, sardines and potatoes will fuel the future!
Hahahaha. My ex wife actually made a big deal about Vitamin D when I last spoke to her. As a neurologist, she says most people’s mental health and brain health issues comes from deficiencies in zinc and Vitamin D, in her experience. She megadoses both now.
“the glowing BME I wrote about Efferding ten years ago was based on fables he invented about himself”
The guy is an asshole but credit where its due that is fucking hilarious.
I don’t dispute potatoes are better than rice but I would argue that the reason the Chinese have such a high prevalence of diabetes is that their diet is mostly carbs.
I don’t understand your hatred of yogurt.
Unless I’m misunderstanding, you hate the ‘yogurt’ that is filled with extra shit. That’s the same as saying don’t eat steak because of some pseudo-steak reformed supermarket monstrosity. That is not representative of steak.
Proper yogurt – which you CAN buy in the shops – is delicious, good for you, and digests easier than milk.
Additionally if we’re looking to the past for inspiration there are lots of records of nomadic people eating lots of fermented dairy. The Mongols apparently ate a shit load of yogurt and they were badasses.
Hello Jamie,
Never posted before, and this one is off topic, but just to enlighten you on just how far and how fast the UK is running headlong down the estrogen laden, female dominant, all men are pussies just begging to be feminised rabbit hole, this was the headline banner of a topic being discussed on mainstream terrestrial tv:
SHOULD MEATEATERS BE CRIMINALISED!!!
Needless to say it was an all women discussion panel. It looks like the vegans and UK version of the Skinny Bitches have joined forces and the British media have given them a voice and a platform.
Weird. That idea is not going to gain much traction- in the 70s they thought we’d be living on soy-based meat replacements by now. And as to dominant females, don’t knock it til you try it, haha. Subbing is a good time.
It refers to the climate issue. Now given that the environmental crisis is real and man made (I think so though there can be no absolute certainty) some serious measures are going to have to be taken or we go down. If I read the situation correctly, stopping animal farming might be a relatively small aspect of those changes. I mean taking down capitalism is what I think it will take. Yeah, revolution. No joke.
Jamie, I vaguely recall on one of the old Hatecasts you briefly mentioned a book detailing the properties of various herbs and/or spices; do you happen to remember the name of it? I’m sure there are a shit ton of different ones out there, but I figured I’d enquire.
You said to eat beans, but shouldn’t they be avoided because of the phytates and lectins that prevent nutrient absorption?
That is a very weird fad concept that’s popped up recently. Provided you cook your beans thoroughly, lectin isn’t an issue. And as to the phytates, just add garlic and onion to it- both of those increase mineral absorption.
Jamie can you talk a bit more about how you use testosterone. I know you don’t claim to be any kind of expert on the subject, but it would be interesting to know how you go about things, ie, you you cycle it? If so do you pct? Or do you stay on constantly, blasting and cruisng or some sort of trt? I’m curious because i’m not far off 50, with levels in the high 200’s, looking for ideas…..
Man, my test use is very unlike what the kids do. For instance, my gear guy makes shit I love called Hard Cock City- it’s literally a blend of everything he has left at the end of a gear-making cycle. I’ve no clue what’s in it… and neither does he. Sometimes I’ll pin twice a week with a cc and a half, sometimes I’ll do a cc a day every day, and sometimes I’ll forget to pin for a week. If I run out of something, I just run whatever I have left in smaller doses until I get more gear.
I don’t research it, I don’t discuss it online, and I have never been able to find a decent book in print about gear, so I can’t say I’m any kind of authority on anything. I will say that the internet,l with the exception of some articles on bodybuilding.com, is the fucking worst place to get information on gear. You’re better off knowing nothing than asking redditors or people on Facebook about it.
I was wondering what kind of veggies you recommend, I notice you go into pretty great detail on meats and carbs but rarely what kind of vegetables you prefer.
I mostly stick to bell pepper, broccoli, spinach, carrots, and green beans because they’ve always seemed like the biggest bang for your buck nutrition wise, but maybe you have some suggestions I’ve never thought about.
Veggies are veggies- I don’t really enjoy them and can’t see I eat them all that often. Mostly green beans and broccoli. I’m really not a veggies kind of guy.
Mostly I eat carrots, spinach, bell peppers, cucumber. these are all easily digested without gas issues. Many other veg are bad for gas – look up FODMAP foods for lists of offenders.
I find the best way to deal with them is get them in a nutribullet/blender/liquidiser add some fruit to sweeten the deal. Making a daily habit of this is good. I know some people argue that it is easier to take a vit/mineral tablet, but very possibly they don’t work, the nutrients are simply pissed away. I watched a vid of some nutritional big name explaining how outside of food sources, many vits etc simply do not work.
Beans, peanuts, peas etc
https://myersdetox.com/think-beans-and-legumes-are-good-for-you-think-again/
https://www.msn.com/en-gb/health/familyhealth/row-after-research-claims-red-meat-poses-no-health-risk/ar-AAI4Q6v?ocid=spartandhp
New study says no real proof red meat or processed is harmful.
I still think we need to go easy on the red meat as there are heavyweights in the field who have attacked the study –
“The lead author of the EAT-Lancet Commission, which in January advocated a plant-based diet for both environmental sustainability and health, excoriated the new work.
“This report has layers of flaws and is the most egregious abuse of evidence that I have ever seen,” said Walter Willett, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health, himself a vegan.”
I would not say at this moment there is a definitive argument for or against red meat, and thus advise caution. As always, its your call.
This is an awesome series! And I had no clue about all that stuff with offering… crazy.. you’re right, jamie, all you ever read online about him is what a super successful business guy he is…
*efferding
Yep- apparently every last word of that nonsense was fiction. I started looking into him over that shitbox book of his- it he was actually a multi-millionaire,k he could have paid someone to edit his book and format it. That looked sketchy as hell, so I googled him just to see if I could find out what his telecom company was doing now- like, maybe he fell on hard times. And then I discovered it was all a sham.
Ah, gotcha. Your thorough research on all of your work is second to none. And on another note, I’m absolutely fucking loving 365! It’s definitely one of the very few books that I’ll use and refer to on a daily basis forever.
A guy charging $150 for a shitty pdf that basically tells you to eat a burrito without a wrap is a possible scammer? Unheard of! Lol
This is pretty entertaining. Also refers to studies and the advice of major institutions so not to be dismissed lightly. A critique of Efferdings vertical diet from a vegan.
the war rages on and both sides pull out studies, statistics claims and counterclaims. All I can say is moderation in any controversial dietary component, why risk it?
https://www.youtube.com/watch?v=W8hCVGW_gBg&t=304s
This was an awesome series Jamie! Something that came up as I was reading it is that it’s obviously strong geared towards Americans of Northwestern/Western/Slavic European descent (though you did mention pizza!). I was wondering how you feel about eating more based on your ancestry?
One would reckon that our brothers of African descent, who played a huge role in turning this country into what it became, would perhaps fare better on less potatoes and more rice (just a rudimentary example by the way). Same would go for people of Asian descent, but maybe Native Americans would less so.
I remember reading an article somewhere (perhaps something like NPR) about dieticians looking more into people’s ancestries to see how they could deal with food allergies better, and I have the feeling you wrote about it as well some time ago.
I’ve written pretty extensively on eating for your genetic background. I think there is something to that, although I think it’s more of a macros thing than an actual food choice thing. Frankly, I cannot recall what the title of the series was, though i know I wrote about metabolic typing.
This series should be a pretty decent framework for anyone of any ethnic background, because again, the point was that it took a bunch of people who were historically tiny and weak and made them the biggest, strongest, most dominant motherfuckers around. Rice doesn’t seem to be doing the Asians any good at all, as I mentioned- hell, even corn has some significant nutritional advantages over rice. That said, beans and rice are tasty as fuck and nutritionally sound as shit, so it’s all up for debate. I’m not suggesting I have uncovered some magical nutritional secrets- this was really just me nerding out and having fun writing about history. Plus, this pairs really nicely with both the Feast and Famine Diet and Stewroids, and you can even wedge the APD in there for a cyclical diet of bulking and leaning out.
As to food allergies, they’re mostly bullshit. Gluten intolerance is fucking ridiculous and overblown, milk allergies are not terribly common outside of certain Asian cultures, and people with peanut allergies are likely going to grow up to be Pol Pot or Hitler, so better to get them off the planet. At the very least, they’ll grow up to be flat earthers, because people who don’t eat Reese’s are not to be trusted.
Here you go: https://plagueofstrength.com/metabolic-typing-part-12-if-you-need/
Don’t blame the brothers for what the USA became!
Check out Blaha’s latest, pretending to invent meat and tatters diet. What a cad!
Thanks a lot Jamie, that’s the one I was thinking of.
I wasn’t expecting you to write tailor made diets for every ethnic group under the sun mind you. Your stuff is refreshing as it is, I remember reading about The Vertical Diet and wondering what kind of unimaginative piece of shit wrote it. When I found it was Efferding I figured it was a crock of shit, that guy always seemed like a shyster. It basically comes down to meat, rice, and broccoli. Well fuck man, everyone was doing that in the 80s as well.
As for Steve’s comment, I wasn’t implying they were responsible for turning America into what it is today (I blame the corporatist assholes running the country since Reagan for that), but rather the gigantic contributions they made in turning America into the eventual powerhouse it became, and we gotta remember they unfortunately had to do it unwillingly for a few hundred years, and probably not as well fed as the lumberjacks up in Oregon.
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