The Baseline Diet 2009: Part 1

Preamble: I originally wrote this piece 10 years ago and have done rewrites to it over the years as the knowledge base and my own opinions have changed about things.  I’d note that, the changes I’ve made over the years are fairly minor and I’m actually pleased with how well this has held up since I originally wrote it.

I find that lifters, especially new lifters often get so fixated on magic, complicated approaches to training and diet (including mine) that they forget to get the basics in place.  The simple fact is that the basics and fundamentals are where every diet and every training program should start.

Why?  Because they always work.  More advanced approaches should be brought in when they are needed, not just because the trainee is bored or wants to do them.

The bottom line is this:  Before you worry about advanced approaches, get your fundamentals straight. That’s what The Baseline Diet is all about.



I’m going to start this article with a few questions. How much mass have you gained in the last few months (or years as the case may be)? If you’re like the average lifter, the answer is assuredly ‘Not as much as I’d like’.

Ok, next question: how much money have you spent on exotic supplements hoping they’d be the secret to freaky mass? Again, if you’re the average lifter the answer is probably ‘Way more than I should have’.

Next is a series of questions: How many meals are you eating per day? How many calories? How many grams of protein?  Carbs?  Fat? When’s the last time you ate fruit or vegetables?  Consistently? How much water are you consuming on a daily basis. If you’re an average lifter (and want to stay such), your answer is probably ‘Umm, I don’t know.’