Dorian Yates Bodybuilding Diet
Dorian Yates (The Shadow) won 15 major bodybuilding titles and is one of the few men to ever win 6 consecutive Mr. Olympia titles (1991 to 1997).
Like other multi Mr. O winners, Arnold Schwarzenegger and Lee Haney, Dorian also contributed to the growing popularity of the sport.
Yates used HIT (High-Intensity Training) emphasizing fewer sets and using maximum effort.
His bodybuilding diet is simple, with simple rules that over years of training have taught Dorian exactly what works for him.
His first rule is protein every 2 hours throughout his day, including that important pre-workout meal.
As a professional bodybuilder Dorian used to get to the gym around 10am, around 90 minutes before he gets to the gym he would have had a high-protein powder mix packed with amino acids and minerals needed to speed up muscle repair.
As soon as Dorian finishes his workout he downs a simple-carb shake to get his body to pump out insulin when it's needed most, forcing his carbs and his important amino acids straight back into his muscles where they're needed most. This immediately restores his glycogen levels and is a simple tool he worked out himself.
Dorian's recovery-drink is always 75% simple sugars with 25% quick-to-digest proteins, to help speed up recovery.
Unfortunately there are bodybuilders that conclude loading simple-carbs before a workout is a good thing, your blood sugar will just drop too quickly and you'll fatigue earlier than you normally would, losing all your endurance.
Dorian says simple-carbs only after the workout, never before, eating a well-balanced meal an hour after the high-carb shake. His well-balanced meal means protein coming from chicken, beef or fish, with complex carbs like rice, potatoes and some fibrous green vegetable.
Since retiring from professional bodybuilding Dorian has continued with his own personal research into the best meal plan possible. His research led him into working out how to effectively blend slow-acting proteins with fast acting proteins specifically to spur muscle growth.
Below is a list of his daily meal plan designed to maximize his metabolism speed always allowing for post-workout carbs, without which your body will recruit the energy it needs from protein to finish your workout and run out of proteins needed to repair the muscle. Below is a copy of what his daily meal plan is now.
7-8am Breakfast: 1 cup oatmeal (complex carbs), 10 egg-whites (protein), and 1 scoop protein powder, all blended together and cooked to porridge.
9-10am: Meal replacement drink
12pm: Post-workout high carb drink
1pm Lunch: 2 chicken breasts, 3 potatoes or rice, and 1 green vegetable
3:30pm: Protein shake or a different meal-replacement drink
5:30pm Dinner: 12 oz filet mignon, 3 potatoes or rice, and 1 green vegetable
8-9pm: 1 small serving of porridge, made with 1/2 cup of oatmeal, six egg whites, and 1/2 scoop of protein powder
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