The Muscle Chow diet

By Ben DiMatteo | Special to amNewYork

January 14, 2008

Working out isn't all just sweat and dumbbells. According to Men's Health columnist Gregg Avedon, building muscle requires diet of healthy foods and proper vitamins to complement your workout routine. His book "Muscle Chow" contains over 150 recipes designed to fuel you through your reps and help you attain the lean, brawny body you've been pumping iron for.

Avedon, a certified physical trainer, has an enthusiastic and knowledgeable tone that is easy to get caught up in. For motivation, he suggests you find an image such as an inspiring cutout from a magazine or a high school yearbook photo from when you were young and buff. In lieu of these I chose a picture of Tom Selleck a la Magnum P.I.

The Muscle Chow diet works on a cycle of phases, alternating intense periods of physical training with rest periods to help your body recover. Each phase has specific dishes designed to complement the daily tearing down and building up of muscle tissue.

The first phase is the "Relaxed Phase," a one-week period with light exercise and laid-back dietary guidelines. I've had this one down pat for the last five years.

Next is the "Lean Phase," a five-week period of solid weight training paired with increased protein intake and reduced fat consumption. Lastly, the "Ripped Phase" is two weeks of intense workout coupled with a strict diet set forth in the book. Saturated fats, baked goods and desserts are out of the question. I spent one week on the relaxed phase and one week on the lean phase. I skipped the ripped phase altogether: after all; I had a deadline to make and unfinished business with an open bag of funions.

The bulk of the book is comprised of recipes geared to feeding your muscles and keeping you energized for your workout. The meals contain few ingredients and are simple enough for even the densest meathead to make. There are enough recipes here to keep you from getting bored, and with names like "beef bombs" and "muffaroonies," you'll work your abs just laughing as you read them.

The Muscle Chow diet is not for people looking to lose a bunch of weight. I only lost a pound or two over the two weeks I tried it. Nor is it for the novice weight trainer. Rather, it's for the serious gym rat looking to maximize their workout and incorporate healthy eating into their daily routine. Take it from me: Going from zero to five workouts a week can be painful.

There was another area the diet left me hurting: My wallet. All those protein shakes, dietary supplements and whole food vitamins can add up to a hefty sum at the Vitamin Shop, not to mention the whole flaxseeds, organic baking powder and low-carb breadcrumbs. Avedon asks you to clear out your pantry and refrigerator of all those cheap, readily available and therefore unhealthy ingredients in favor of costly specialty foods, which isn't easy when you're still paying off your New York Sports Club membership.

The Muscle Chow diet is very thorough, simple and scientifically-conceived, but the physical and monetary commitment may be enough to send you back to the couch.

My Dieter's Diary:

Breakfast: Avocado and flaxseed toast, banana, cup of tea.

Supplements: One whole food vitamin, one 1,000 mg fish oil tablet, one 500 mg L-glutamine tablet, Soy milk and whey protein shake.

Lunch: Chicken salad pita, fruit cocktail.

Snack: Power-packed PB&J

Dinner: High-protein pan-cooked chicken, roasted acorn squash, simple pasta 'N' broccoli.