Willey - Better Than Steroids

Special thanks to my copy editor Nancy Wall.

The names of certain persons mentioned in this book have been changed in order to protect the privacy of the individuals involved.

BETTER THAN STEROIDS

Copyright 2005 by J. Warren Willey II

Published by The Fitness Medicine Clinic, PC

Pocatello, Idaho 83201

ALL RIGHTS RESERVED. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, digital, photocopy, recording, or any other except for brief quotations in printed reviews, without the prior permission of the publisher / author.

Published in the United States of America

This book is dedicated to my brother-in-law, occasional lifting partner, and most importantly - my friend,

Dr. Gordon Dixon, DO.

He has met and is currently challenged with insurmountable odds, but if anyone can beat them he can.

God Bless you good buddy. I love ya.

Chapter 1: Preface

When I wrote What Does Your Doctor Look like Naked, Your Guide to Optimal Health, my intended audience was baby boomers. I am happy to say that, not only have many baby boomers adhered to the book and followed its advice, multitudes of other people have also attained better health, lost weight, and prevented or cured potential chronic disease states. Another interesting phenomenon has occurred at the same time. A few separate and distinct populations have adhered to it as gospel, and made some radical changes in their worlds. These are groups I had not anticipated reaching.

I had mentioned in What Does Your Doctor Look like Naked that it would be followed up by a more detailed book focusing on the attainment of an optimal physique, again for the baby boomers. Well, the success of the book is due so much to one particular subculture, that I changed my path. Prior to the follow-up book to What Does Your Doctor Look like Naked, Your Guide to Optimal Health, I decided to finish and release this one: Better Than Steroids! (BTS).

The subculture that swayed me into writing BTS is the collection of people whom others refer to, and most of whom refer to themselves as, bodybuilders. While I was following sales trends, answering emails, and getting patient referrals directly from What Does Your Doctor Look like Naked, I started to realize the number of younger, athletic, well-built people who were relying on the book for physique transformation. I started asking why. Yes the eating programs in there are the basis for any weight loss and/or body morphing program, but I never expected it to get so caught up by that crowd. Now that it has been a few years, I think I know why.

The first reason: all the misleading, contradicting, and confusing information on proper eating. What Does Your Doctor Look Like Naked is a simple, understandable plan that works. The second reason: I hit a cord with my own kind. Since Ive been a bodybuilder since a young age, other bodybuilders sense my love and respect for them. They see what I have done with my body, as well as clients bodies and lifting partners, and they want to play. That is why Better than Steroids is available now. I will continue to nurture others with similar goals, and anyone else who wants to join us.

Better than Steroids is a summary of what you need to know to be a successful bodybuilder, athlete or just to look freaking good. I am covering in a stepwise fashion the information you need to succeed. I will review why and how anabolic steroids work, which will lead us into why food programs, eating plans and tricks like the pre and post workout meal are not only comparable to anabolic steroids, but better! I will review the importance of tracking your body composition, as those who are meticulous enough to do so are the ones who keep improving. I will give you a quick synopsis of water, and will review information directly from What Does Your Doctor Look like Naked? Your Guide to Optimal Health such as Food Timing and The Free Window.

The meat of the book is the eating plans. I have reviewed my favorite top four eating plans for guaranteed success. They come with detailed instructions on how they work, when they work best, and how to design one for yourself. From leaning up to bulking up, these are the eating plans that work. They teach you how to use the most powerful drug out there, food, to your advantage. I say it all the time, Anyone can exercise, but only the ones who know HOW to eat make improvements!

This is followed by the pre and post workout meals, the most important meals in a bodybuilders day. With this information on utilization of these powerful meals, mass gain is optimized, fat is burned, soreness is reduced and recovery is enhanced! I then cover glycogen supercomensation, a dominant technique in the quest for maximal muscle gain. BTS started out with a full chapter on supplements, but near the end I felt it was more important and beneficial to get the eating plans understood, as this is the true power in a bodybuilders bag of tricks. I have included a few supplements in an appendix, and will plan to use the rest in future books.

There is a detailed review of the most successful cardio routine out there, the High Intensity Interval Training (HIIT) program. There is a section on weight lifting practices, as monotony in the gym will be the death of your goal attainment. Finally, BTS provides some algorithms for putting all the information together for your optimal achievement.

Part of the success of the programs I develop is the fact that your understanding of it is fine-tuned. It is one thing to say something works, it is another to show something works, it is still another (and most elusive) to understand why something works.

There is another very important reason programs as outlined in this book succeed. This trait, however, is one you must hold or learn. It is called discipline. The first thought that runs through any of our heads when we hear that word is trouble. Discipline does not equate to trouble, however. Discipline is not an obstruction; it is an enabler.

If you are an undisciplined person it affects the way you dress, the way you do your job, your relationships, and the quality of your work, no matter what you do. Undisciplined people eat what they want when they feel like it. An undisciplined person is removed from any aspect of health simply because of poor planning, follow through or persistence.

If you have kids, what would you rather have: undisciplined children or ones with discipline? You want them to do what you say, when you say it. It is freedom, with boundaries. How many of your kids came into the world and asked for a toothbrush? None, I am quite sure! You had to teach them, guide them, direct them, and set an example for them. Food intake is the same process. Let me teach you, guide you and direct you.

A disciplined person is conscious of his time and schedules. His life is not regimented but under control. Any successful physique artist is disciplined. They live not so much by rules and regulations, as by a system of principles, that brings the best out in them. You may say to yourself I have a hard time with discipline no you dont. Do you brush your teeth everyday? (may be a bad example for some) Do you get up to go to the restroom when nature calls? Of course you do. That demonstrates the ability for some discipline in your life.

We all have the ability to lead disciplined lives, obtain our goals, and maintain health. I sound like a broken record to my clients and friends, but part of a disciplined lifestyle is accountability. Find a cohort, and work together to meet your goals. Success is much more likely if you have discipline AND accountability.

The eating/exercise algorithms toward the back of the book are all given in 12-week cycles. Research shows it takes 90 days for us to break or establish good habits, hence the time frame of the curriculum. Some may need 16 weeks to hit their desired look, others 8 weeks. That is not the point. It is a guideline for you to use and develop your OWN algorithms and plans. In future writings, I will delve into contest preparation, detailing the food, exercise, supplements, water, posing, and everything else. By contest preparation, I mean the attainment of your absolute best in a given time frame whether or not you ever get on stage.