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Grass-fed beef may
be one of the healthiest
foods on earth.
Eat Fat
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MUSCLE & FitnESS — 07.11 ,
168 t
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to burn Fat
The Mountain Dog diet helps you accomplish generally disparate
goals—looking like a bodybuilder and getting healthy
ccording to the nutrition you learned in grade school, John Meadows should BY
be a heart attack waiting to happen. He eats ground beef, drinks whole milk, Sean HySon, C.S.C.S.
and cooks with coconut oil every day. If you believe the conventional wisdom—
y Athat dietary fat, particularly the saturated kind, should be restricted— Meadows
t
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e ought to be obese and wholly unhealthy. hing is, he’s not. Meadows is ripped and has choles
g
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z terol levels healthier than most vegetarians. His Mountain og diet philosophy may bridge the
t
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l gap between nutrition for peak performance and optimal health.
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07.11 — MUSCLE & FitnESS
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Eat Fat
Body Building, surgery and removed my whole large
or destroying? intestine.”
Meadows is a competitive bodybuilder he cause was a rare vascular
in olumbus, H, and for years, he disease, and while Meadows can’t say
ate along the same lines as his fellow for sure why it struck him, he has his
physi ue athletes. “High protein, high theories. “I’m '" and got up to
carbs, and low fat,” he says. In other pounds,” he says. “hat takes a lot of
words, typical bodybuilding fare like food. I would say that years of pound
chicken breasts, egg whites, and brown ing my digestive system played a role.”
rice. Meadows ate vegetables sparingly Anious to heal and return to training,
and at breakfast indulged in processed Meadows dove into all the alternative
cereals such as ruity ebbles. nutrition literature he could find.
His blood work at the time was “I wanted to know more about the
horrifying. he recommended range digestive system,” he says. “here’s MeD eT
for H cholesterol
the good kind a big difference between getting e eGG eeY
is between and —Meadows’ somebody in shape to compete, and MG D G
number sank as low as five. His triglyc getting them in shape and healthy.
erides
fat in the bloodstream were I still wanted to train and compete, T G T.
severely elevated, and so was his blood but I wanted to do it safely.”
pressure. In , while preparing for advice, which included the notion that
competition, Meadows’ stomach start Breaking all the rules saturated fat was actually healthy and
ed swelling up and the pain he felt was ric errano, a worldrenowned medi had been unustly vilified by the gov
ecruciating. He began eperiencing cal authority with a long list of elite ernment’s nutrition policies. Meadows
muscle spasms but toughed it out to athlete patients, has been Meadows’ immersed himself in books such as
compete. hen he got home, he went personal physician since . “He The Cholesterol Myth and The Great
to the emergency room and began had told me for years to change my Cholesterol Con, and studies provided
bleeding from his rectum. “If I didn’t diet,” says Meadows, “but a lot of it by the eston A. rice oundation, a
ust happen to be in the hospital at the went in one ear and out the other.” nonprofit nutrition education group.
time, I would have bled to death,” he Humbled by his neardeath eperi hile arming himself with new
says. “hey rushed me into emergency ence, Meadows reeamined errano’s knowledge, Meadows also eperi
mented on his own body. “he first
thing I did was switch out regular beef
for grassfed beef, and my waist got
smaller. I had some other people try it,
and I measured their waists—they all
got smaller.” he reason why wasn’t
clear. Meadows suspects it may have
been because grassfed beef has higher
levels of A—a fatburning chemical— y
t
or that perhaps inflammation caused by t
e
g
beef raised on a cornrich diet cleared /
z
t
up in his and his subects’ bodies. ither i
l
r
way, they saw real results. e
i
h
Meadows then started consuming c
s
more oils, particularly the saturated m
o
t
ones. “I used to cook everything in
,
g
am spray,” he says, in an effort to cut g
e
;
down on fat and calories. “I started s
W
cooking in coconut oil and red palm o
D
a
oil, which don’t oidie when heated.” e
m
esearch shows that unsaturated oils,
N
h
even the widely embraced olive oil, o
J
can be damaged when cooked, and F
o
their health benefits can be largely y
s
e
negated. ils containing saturated fats t
r
are more stable when heated. “ot U
John Meadows' o
c
recent blood work only does red palm oil not do any ,
s
(left), and the man r
thing bad, the vitamin in it actually e
himself above. P
also helps stop oidation,” says a
P
MUSCLE & FitnESS — 07.11
170
Meadows. “holesterol eperts will done right after the Mr. hio. My H ocont oil
tell you that the problem is when cholesterol was at . ther bodybuild hels o brn
oidies in your blood,” and the anti ing gurus can get you ripped fast, but I fat for ener.
oidant effect of palm oil reduces that think this diet will get you there uick
risk. Hemp oil and wild salmon, both er because your body is more efficient.
loaded with hearthealthy omegas, e have found a way to be a competi
were also emphasied. tive bodybuilder and still be healthy.
he third big change Meadows made hese two things are very independent
was dumping conventional eggs for the of each other, generally speaking.”
freerange, organic variety. “I started oday, Meadows is a certified sports
pounding them,” he says. “I would eat nutritionist
I, and offers train
si whole eggs every morning and si ing and nutrition coaching on his site,
every night,” knowing that the healthy mountaindogdiet.com
named for the
MeD eT fats in the yolks would raise his H Internet message board handle he
e eGG eeYcholesterol. erhaps most important, used, which he created in honor of
MG D GMeadows abandoned refined grains. his pet ernese mountain dog. At ,
Any carbs he consumed were now con Meadows walks around at pounds
T G T. centrated around his workouts, and he and ¦ body fat, and has gotten as low
relied only on clean sources such as as ¦ for contests using his approach.
oats, sweet potatoes, brown rice, and
fruit. aturally, vegetables became a
priority as well. Get
-a
Day
the Mountain dog diet Ma 1
hae made with
onfident he’d found a superior nutri BiGGer 2 scoops whey isolate (5g protein
tional strategy, Meadows began post 2 tbsp natural peanut butter
ing on online message boards, writing ample Mountain Dog plan for a 1 o wheat germ
articles for bodybuilding eb sites, 190-pound man ho ants tbsp raw, organic coconut
and consulting for other bodybuild to gain muscle Ma 2
ers. “I competed against a client of his, organic, free-range eggs
and I was really impressed with his Off Day 1 o avocado
conditioning,” says rad avis, an 1 cup strawberries or iwi
national competitor who started work Ma 1 Ma 3
ing with Meadows in . he results 6 organic, free-range whole eggs 6 o grass-fed beef (ground
were twofold. “My cholesterol really 1 tbsp virgin coconut oil ½ cup sliced fresh pineapple
dropped within a year’s time, and I ac ½ cup oats salad with veggies and balsamic vinegar
1 tsp red palm oil digestive enyme, if needed
tually got stronger when I was dieting Ma 2 Ma 4
for shows,” avis says. “I usually get 2 scoops whey isolate (5g protein 6 o tuna stea
weak as a kitten as a diet goes on, but ½ cup blueberries or strawberries 2 slices eiel toast
I was pushing weight three weeks out Ma 3 1 tbsp organic butter
from a show that on my regular diet I 6 o shrimp Ma 5 (dUring workoUt)
could do only weeks out. All my lifts 1–2 cups stir-fried vegetables 1 scoop way maie starch
were up.” hile his carbs were very ½ cup brown rice 5g creatine
low as competition neared, avis says Ma 4 1g s
the fat in his diet helped him retain 2 scoops whey isolate (5g protein ½ cup oats
muscle fullness as well. avis placed 2 tbsp natural peanut butter Ma 6 (oSt workoUt)
eighth as a light heavyweight in the 1 o wheat germ 2 scoops whey isolate (5g protein
¡A hampionships. Ma 5 Ma 7
Meadows himself competed in the 6 o chicen breast (1 oUr FtEr oSt-workoUt MEL)
Mr. hio contest that year and won first 1 o walnuts 6 o grass-fed beef
place in the light heavyweight class. salad with vegetables and ½ cup blac beans
“eople asked me what I ate and I told balsamic vinegar 1 cup brown rice
y
t them, ‘whole eggs cooked in palm oil, Ma 6 Ma 8
t
e 6 o grass-fed ground beef
g and beef,’ ” he says. “hey were like, 1 o walnuts
/
z asparagus spears few forfuls of raw imchi or raw
t ‘hat¤’ ” Most impressively, Mead
i
l ½ cup sliced fresh pineapple sauerraut (for better digestion
r ows has been able to restore his own
e
i Oa Oa
h health completely and maintain it even
c
s
through the stresses and restrictions 2,52 calories, 2 5g protein (, 2,5 calories, 26g protein (,
m
o of a contest. “I got more blood work 1g carbs (1 , 11g fat ( 215g carbs (2, 155g fat (2
t
07.11 — MUSCLE & FitnESS 171
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