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IRON AGE FORUMS  |  IRON AGE MESSAGE BOARDS  |  NUTRITION/SUPPLEMENTS (Moderators: Shawn Perine, Mark Mills, Bob Scalise, Dave S., Dave_C, Scott Ferich)  |  Topic: TRAINING NATURALLY WITHOUT SUPPLEMENTS « previous next »
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John Wisialowski
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TRAINING NATURALLY WITHOUT SUPPLEMENTS
« on: October 19, 2009, 07:01:02 pm »
When I 1st started to workout 40 years ago I couldn't afford supplements, and I made good gains on eatting good food. Here is a good muscle building diet to get bigger without supplements.
Breakfast :
- 4 scrambled eggs
- 1 orange
- 10 oz of whole milk

Mid Morning Snack :
- Peanut butter sandwich on whole wheat bread
- 16 oz of whole milk

Lunch :
- 1/2lbs Hamburger with cheese
- 8 oz of Pineapple
- 16 oz of whole milk

After-Noon Snack :
- 8 oz cottage cheese
- small apple
- 16 oz of whole milk

Dinner :
- Big salad {spinch, celery, 12oz of tuna or chicken, and any other vegetable that you would want to include} salad dressing your choice.
- 16oz whole milk

Before Bed :
- 8oz cottage cheese
- 16oz of whole milk

This diet has a lot of diary in it, so if you cannot digest diary you will have to eat more meat. Remember body building is all about getting to know what will work best for you. How much training you need, how much rest you need, and what you want to get accomplished. It takes some trial and error, but you will succeed if you REALLY want to. Body builing isn't rocket science JUST HARD WORK. Go for it !!!

Natural Body Builder of the 70's. John W.... Undecided 
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Fred B
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #1 on: October 19, 2009, 09:26:22 pm »
For those with dairy problems, what "meat" has been most successful for growth? How would you rate chicken, turkey, pork, fish, peanut butter if beef was off the menu?
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John Wisialowski
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #2 on: October 20, 2009, 08:15:37 am »
Quote from: Fred B on October 19, 2009, 09:26:22 pm
For those with dairy problems, what "meat" has been most successful for growth? How would you rate chicken, turkey, pork, fish, peanut butter if beef was off the menu?
   From my own experience with these foods i would have to rate them like this for growth FISH #1. Chicken #2.  Pork i have not tryed so it would be hard for me to rate but i belive it would be better than peanut butter.  Hope this helps.   JOHN W.
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greekmuscle
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #3 on: October 20, 2009, 08:56:10 am »
Mr. Wisialowski thank you for posting your muscle building diet! IMO this is the bread and butter of the knowledge we want. Real information from champions that represent the golden era. So it would be very interesting for us to know also your diet plan for a competition and your training program. And please post a photo of you from your competitive days (if you have).

Thank you in advance  Tongue
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M.William
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #4 on: October 20, 2009, 09:51:35 am »
I can relate that as Arthur Jones said that nothing in the way of a special diet is required for maximum results.  Simply good food.  I do use fish oil & drink green tea but that is not in hopes of increasing my training results. 

I've said it numerous times before but - I've gotten better results w/ heavy, high rep squats & presses while 100% natural than w/ anything outside of a normal life.  I think the current condition of the majority of bb'ing stars of the 70's - 90's reflects the long-term effects of steroids which is body-destruction. 
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John Wisialowski
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #5 on: October 20, 2009, 09:59:11 am »
Quote from: greekmuscle on October 20, 2009, 08:56:10 am
Mr. Wisialowski thank you for posting your muscle building diet! IMO this is the bread and butter of the knowledge we want. Real information from champions that represent the golden era. So it would be very interesting for us to know also your diet plan for a competition and your training program. And please post a photo of you from your competitive days (if you have).

Thank you in advance  Tongue

Hi greekmuscle I will have to get my daugter to help me post some pictures. but she heip me befor if you go to page 19 and 20 of this forum you will see them and how i trained. IM out of time for now got to get to work. JOHN W.
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Bucky
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #6 on: October 20, 2009, 05:30:47 pm »
Quote from: M.William on October 20, 2009, 09:51:35 am
I can relate that as Arthur Jones said that nothing in the way of a special diet is required for maximum results.  Simply good food.  I do use fish oil & drink green tea but that is not in hopes of increasing my training results. 

I've said it numerous times before but - I've gotten better results w/ heavy, high rep squats & presses while 100% natural than w/ anything outside of a normal life.  I think the current condition of the majority of bb'ing stars of the 70's - 90's reflects the long-term effects of steroids which is body-destruction. 

Here's a classic Protein shake from Arthur, Chapter 12, Nautilus Bulletin #1:
"Two or three daily "milkshakes" made according to the following recipe will provide enough protein for a 250 pound man that is anxious to gain weight rapidly -- if taken in addition to a well rounded, normal diet:

1. Four raw eggs
2. One-half cup of soy powder
3. One and one-half cups of powdered milk, non-fat
4. Enough chocolate powder to provide suitable taste
5. Enough skim milk to bring mixture to proper liquid state."

Bucky
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greekmuscle
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #7 on: October 21, 2009, 11:21:40 am »
Quote from: John Wisialowski on October 20, 2009, 09:59:11 am
Quote from: greekmuscle on October 20, 2009, 08:56:10 am
Mr. Wisialowski thank you for posting your muscle building diet! IMO this is the bread and butter of the knowledge we want. Real information from champions that represent the golden era. So it would be very interesting for us to know also your diet plan for a competition and your training program. And please post a photo of you from your competitive days (if you have).

Thank you in advance  Tongue

Hi greekmuscle I will have to get my daugter to help me post some pictures. but she heip me befor if you go to page 19 and 20 of this forum you will see them and how i trained. IM out of time for now got to get to work. JOHN W.

19 and 20 page from which tread you mean? Tongue
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Mark Mills
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #8 on: October 21, 2009, 05:08:23 pm »
Quote from: greekmuscle on October 21, 2009, 11:21:40 am

19 and 20 page from which tread you mean? Tongue

Here you go Greekmuscle..
http://ironage.us/yabbse/index.php/topic,20078.msg256257.html#msg256257
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"The feebler the body, the more it rules: the stronger, the more it obeys." Rousseau from "Emile" Book 1
John Wisialowski
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #9 on: October 21, 2009, 06:25:26 pm »
Quote from: Mark Mills on October 21, 2009, 05:08:23 pm
Quote from: greekmuscle on October 21, 2009, 11:21:40 am

19 and 20 page from which tread you mean? Tongue

Here you go Greekmuscle..
http://ironage.us/yabbse/index.php/topic,20078.msg256257.html#msg256257
THANK you mark for helping and im sorry about that greekmuscle IM new to this computer thing.BUT ALSO ON PAGE 21 OF generl bodybuilding there are some pictures. Thank again Mark. JOHN W.
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greekmuscle
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #10 on: October 22, 2009, 06:06:57 am »
Quote from: Mark Mills on October 21, 2009, 05:08:23 pm
Quote from: greekmuscle on October 21, 2009, 11:21:40 am

19 and 20 page from which tread you mean? Tongue

Here you go Greekmuscle..
http://ironage.us/yabbse/index.php/topic,20078.msg256257.html#msg256257

Thank you Mark Tongue
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Jim Caruso
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #11 on: January 29, 2010, 10:37:24 am »
just noticed this post after being away from the site for a bit.  remember guys, creatine is found in beef!  omega 3's are found in cold water fish! and for those of you who live in areas where you can hunt and do like me, nothing beats venison, elk,etc. for quality protein from natural grass fed sources.  hey, manhattan venison is 36.00 a pound but up here in the catskills it's a one dollar bullet for around 50-60 pounds, yuuum!!
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Doc
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #12 on: January 31, 2010, 04:02:47 am »
here is a  great place to purchase grass feed beef, pork and free range chicken. I can find their products in my local grocery store.

http://www.maverickranch.com/
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Scott Ferich
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #13 on: February 02, 2010, 06:32:33 pm »
Quote from: Doc on January 31, 2010, 04:02:47 am
here is a  great place to purchase grass feed beef, pork and free range chicken. I can find their products in my local grocery store.

http://www.maverickranch.com/

So that's what Kenny Rogers is up to these days.
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Bill Mortimer
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Re: TRAINING NATURALLY WITHOUT SUPPLEMENTS
« Reply #14 on: February 03, 2010, 02:10:08 pm »
55 years ago:
Meal one... glass of whole milk, 6 scrambled eggs, banana, two slices wheat toast with P nutt butter and honey
Meal two... tuna sand on whole wheat, some fresh fruit, milk again
Meal three... blender shake with 1/2 1/2 cream, scoop of vanilla ice cream, scoop of Hoffmans protein, handfull of fruit like strawberrys
Meal four....what ever Mom served plus seconds, milk again
Bedtime...tablespoon of P nutt butter and glass of milk
Today:
Meal one...50 grams whey with scoop of All Greens and psyllium seed
Meal two...1/2 pound buffalo burger, 4 whites/one yolk scrambled, bowl of black beans
Meal three...2 chicken breasts, all green salad with Balsamic vinegar and olive oil
Meal four...repeat whey drink
Meal five...2 chicken breasts, 1/2 pear or orange
Bedtime...tablespoon of P nutt butter

Suppliments?? GALORE
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IRON AGE FORUMS  |  IRON AGE MESSAGE BOARDS  |  NUTRITION/SUPPLEMENTS (Moderators: Shawn Perine, Mark Mills, Bob Scalise, Dave S., Dave_C, Scott Ferich)  |  Topic: TRAINING NATURALLY WITHOUT SUPPLEMENTS « previous next »
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