Better Than Steroids

2006·0.7 MB·English

by  Willey

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 I’ve 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 bodybuilder’s 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 bodybuilder’s 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 don’t. 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.

Before we start with the actual book, I want to tell you a story. It is about a guy
at the gym who professes to be a nutritional and exercise expert. His job even
entails selling nutritional supplements and doing some sideline personal
training. We will call him “BFA”. BFA has to be in the worst shape a person
could be. Contrary to his mirror, the rest of us see him as fat, out of shape –
even though he professes a body fat percentage of less than 10…(Every time I
have measured him he is greater than 25%). He is old school in the sense that he
thinks big = musculature. This is not the case. As anyone who has leaned up
knows, the leaner you get, the bigger you look (when done right).

Now BFA loves anabolic steroids. It is a well-known fact that he takes them, as
he is not ashamed of it. He thinks everyone else should take them as well. He
has even told some of my clients “once that diet and exercise stuff does not work
for you, come see me”, obviously acknowledging in his feeble mind, that
steroids are the only and final answer. Well, BFA, and everyone else of similar
mind frame do not even look like they go to the gym, much less use drugs. The
ones who do look halfway decent, will lose it unless they understand the
supremacy of proper eating and exercise (See chapter on How Steroids Work). I
do not care if you use anabolic steroids; I am not condoning or condemning the
use of them. I am merely stating that the true physique transformation power is
in the information provided in this book, steroids or not. If you adhere to the
information provided in this book you will continue to look good, improve, and
better yourselves long after the steroid user gets off his cycle. Anabolic steroids
have the potential to cover up bad eating. Let me give you the ability to
maximize your physique through foods, food timing, and the other tricks
mentioned herein. Do not be tempted by a quick fix. In the vast majority of
cases, it is not a quick fix; it is a sure failure.

This book is for the disciplined: those with accountability and the desire to better
themselves and/or their loved ones. Physique enhancement goals, when in
reason, are obtainable. The information you need is right here. Applying these
principles and this knowledge will work. Experiment with different protocols,
make up your own. You WILL get there, just stay in control and do it!
I am available for questions, seminars, and consults if you need or want more
information. I can be reached via email at [email protected] or via my
website www.drwilley.com.

The best of health and wellness!

Warren

Dr. Warren Willey is the Medical Director of a medical weight loss center and
primary care office in southeast Idaho. He uses a unique approach to patient
care by offering preventative medical intervention by helping people to obtain
optimal health and fitness through elite nutritional programs, diet strategies, and
exercise programs. He is a Board Certified Osteopathic Physician, and did his
postgraduate training at The Mayo Clinic. He is a founding diplomat of the
American Board of Holistic medicine and a diplomat with The America Board
of Family Medicine, The America Board Urgent Care Medicine and The
American Board of Bariatric Medicine. Dr. Willey is highly sought after,
dynamic speaker and does healthy living and weight loss presentations around
the country. Dr. Willey is an established author having written a medical
textbook and What Does Your Doctor Look Like Naked? Your guide To
Optimum Health, released in 2003. This book has helped thousands of people
lose weight and obtain and then maintain optimal health. One of his books,
Better Than Steroids! , is sold internationally as it is the most concise summary
of what you need to know to get that ultimate physique! He most recently
released The Z Diet, the secret to long term dietary adherence! He also writes for
a number periodicals and web sites. He has 25 years experience with exercise
development and nutritional intervention.
Chapter 2: How Steroids Work

As I mentioned in the introduction, my goal with this book is to give men and
women who desire to transform their physiques and are working toward fat
loss and increased muscle mass, a reference guide into some proven and
highly successful techniques. As the name implies, when applied with the
dedication and effort of those who have utilized the information in the past,
this information truly is Better Than Steroids. I feel, however, that to
understand WHY the information in this book is Better Than Steroids, one
must first understand steroids: what they are, how they work, why they work,
etc. That is what this chapter is about. I will do my best to avoid technical
jargon, however, in some instances it will be important to your understanding.

Let me explain something to you, fine reader. As I said in the preface, I
neither condone nor condemn the use of anabolic steroids. My platform with
this book is not a moral or ethical one. I simply want to provide people who
use anabolic steroids, and those who do not use anabolic steroids a new and
powerful means in their quest for the best possible physique.

I am going to explain my ‘ladder’ analogy to you, as I do to anyone who asks
questions about steroids, and believe me; I get a lot of questions! We are all
under what I call a “genetic ceiling”. In other words, you have a potential
point in your size, shape, strength and look that was set by your parents, and
their parents before them. You can only get so big, so strong, and so shapely
depending on your genetic limits. You eventually hit a ceiling. Are there
exceptions to this rule? Yes, as to any rule (i.e. Jay Cutler) but that is why
there is only ONE Jay Cutler walking around out there and not more. Now,
for my ladder analogy. Let’s pretend that steroids are a ladder. Your plan is
to get bigger, stronger, and shapelier, by using anabolic steroids, and without
question, you will change some. But that change has its limits. Assuming for
a minute that steroids = ladder, you climb the ladder, one rung at a time,
possibly two depending on your guts and your wallet, to reach your ceiling.
Once your upper limit has been reached, you will stop getting bigger, stronger
or shapelier. You will have hit your genetic ceiling. There is no more
advancing, that’s it, finished (as far as the drugs go…). Taking more, or
better ones, or more powerful ones, or adding growth hormone, etc. will not
make you look like Mr. Cutler or any other admired physique out there. Your