The World’s Strongest Man

In December 2007 I again met the World’s strongest Man. Yes it was in Las Vegas at the 15th A4M (American Academy of Anti-aging Medicine Conference) His name is Nick Delgado has a PhD as a nutritional research scientist. Like previous years he had plenty to say and here are some of the points he made.

For weight loss and maintenance he recommends:

  1. The more complex carbohydrates (potatoes, fruits, vegetables, salads, brown rice ) you eat the more likely you’ll have an ideal weight.
  2. Eat large amounts of soups because they are filling and satisfying.
  3. Keep several containers of chopped vegetables in your refrigerator. They can be used to make large salads and casseroles.
  4. Eat more fruit, because fruit like vegetables is high in water content and fiber, both of which have almost no calories.
  5. By reducing fat in the diet you reduce calories. Every gram of fat has 9 calories while every gram of carbohydrates or protein provides just 4 calories. Fats have 2 ¼ times the calories, which is why they are so "fattening". You must limit or avoid fats, oils, margarine, eggs, cheese, peanut butter and fatty meals.
  6. Eat foods high in fiber and low in food density. Your stomach can hold about 4 cups of food before a signal is sent to the brain that tells you that you’re full. So if you ate four cups of food for breakfast (cooked oatmeal with bran and fruit), four cups of food for lunch (salad bar of vegetables and fruit, sandwich of whole grain bread with veggies or beans inside), and four cups of dinner (salad bar, soup, fruit, potato and Spanish brown rice), with light snacks of fruit and vegetables between meals, your stomach capacity would be fully satisfied throughout the day. The best thing even with all this tasty food, you would only have consumed about 900 to 1600 calories for the day. This would allow you to lose weight at a safe and healthful pace, free of hunger.
  7. Reduce sugar and substitute whole fruit for sugar. Sugar and fruit juices causes your body to release too much insulin, which can cause hypoglycaemia (low blood sugar) This makes you extremely hungry, and insulin also promotes additional fat storage throughout your body.
  8. Eat frequent meals or snacks whenever you’re hungry, be sure not to skip meals. Body fat is burnt most efficiently in the presence of carbohydrates. Eating meals high in complex carbohydrates will also spare body proteins and muscles from being used as fuel.
  9. Exercise consistently and properly for maximum weight loss. For maximum weight loss perform exercises which involve the largest muscle groups. (legs, hips and back)
  10. Remain patient. Don’t be discouraged with slow weight loss. If you have been on a high protein diet your tissues will be dehydrated. Also your intestine will hold 2 to 4 kgs more bulk food in your intestine. You may believe you’re gaining weight during the first month following the program. Actually you’ll be burning fat at a rapid rate.


For optimal energy and athletic performance Nick makes an interesting observation. Two weeks before a competition he will eat no animal protein as he and a number of athletes have noticed a reduction in muscular strength when consuming eggs, milk and meat. Nick has developed a range of nutritional products based on plant protein which he has proven increase athletic performance in strength athletes.

The claim that animal protein is superior to vegetable protein is false. All natural foods of vegetable origin contain all the amino acids to satisfy human needs. The most recent findings suggest we do not have to combine beans with rice or other vegetables to get a complete protein. Adequate amounts of amino acids and protein will be obtained from a high complex diet supplying a variety of grains. Legumes, seeds, vegetables and fruit. It has been established that eating 40 grams of protein would meet anyone’s needs. If you make certain you get enough calories and carbohydrates it will surpass a person’s requirements. Eating grains, beans, peas, fruits and vegetables provide over 60 grams of quality protein a day.

As previous Mr Universe Tom Platz wrote, “If you’re going to build an out of this world physique you need to follow a high complex carbohydrate, medium protein and low fat diet.

The Worlds largest nutritional research study ‘The China Study’ has found that the average Westerner needs to half his animal protein intake. This would result in a significant reduction in degenerate diseases. (Heart attacks, strokes, cancer)

The message was clear, for an improvement in energy and health we need to eat as Nick Delgado and others have advocated.


Dr Ron Goedeke