Vince Gironda's Diet Plan: An Old-School Approach to Bodybuilding and Fat Loss

Vince Gironda, nicknamed the "Iron Guru," was a prominent figure in the bodybuilding scene, particularly during the Golden Era. Known for his sharp physique, unique training methods, and no-nonsense approach to nutrition, Gironda became a legend in the fitness world. He was one of the leading coaches of the late 1960s and 1970s. Gironda's diet plans, often considered extreme, were designed for rapid muscle growth and maximal fat loss. This article delves into the principles of Vince Gironda’s diet plan, exploring its components, benefits, drawbacks, and how it compares to modern bodybuilding practices.

The Foundations of Vince Gironda's Nutritional Philosophy

Gironda firmly believed that "Bodybuilding is 85% Nutrition". This principle underscored his approach to diet, emphasizing the importance of nutrition in achieving a ripped and muscular physique. He experimented with novel ideas on bodybuilding nutrition on himself. For example, Vince Gironda was able to achieve the most ripped and muscular physiques during the 1962 Mr Universe due to the diets he had experimented and used to get into shape for the competition. In fact he was able to get so ripped that he lost the competition to a much smoother Brittish competitor named Len Sell. Gironda created many diets based on his own experimentation, and would only recommend the diets he had already experimented and tried on himself and on his bodybuilding clients. The diets that Vince published in his many books and magazine articles were therefore aimed at the Natural hardcore bodybuilder with the goal of achieving Positive Nitrogen Balance without the use or need for anabolic steroids. Unlike many of his contemporaries who chased size at all costs, Gironda's focus was on muscle definition, symmetry, and proportion.

He created various goal-oriented diets, tailoring them to individual needs and metabolic makeups. As Vince put it, if one was to eat eggs and drink raw milk in moderation, and instead, eat lots of «roughage», a term Vince would use to describe the fibrous indigestible material in vegetables, this would give a feeling of satisfaction and prevent food cravings and lead to rapid weight loss. Just as we are all individuals with our own unique metabolic make up, one should experiment with different diets, and will therefore also require different diets to serve different purposes. For example, in the case of a new client, Vince would recommend a diet to the novice bodybuilder, and the student would initially adhere to the diet, and later the diet would be tweaked or changed all together, as needed, depending on the persons individual metabolism, lifestyle etc. This of course makes perfect sense, because just like a training program, if one was to adhere to the same diet forever, progress would eventually stall. Most of Vince’s diets were not Maintenance Diets !!! Having addressed the individuality of the trainee, we now come to a very important point, and that is that Vince Gironda developed and created many different diets to accommodate the different needs of his clients. For example, Vince Gironda developed High Protein diets based on animal proteins such as meat for rapid muscular gains and at times Vince would also recommend his Lacto-Ovo vegetarian diets to help clients overcome nervous fatigue. Vince Gironda even at times, recommended going VEGAN to detoxify the body ! That’s right ! Believe it or not ! Another very important concept from Vince Gironda’s nutritional principles for the bodybuilder was that the trainee develop a sixth sense and recognise when a diet has stopped working. Vince Gironda called it Innate Animal Wisdom. In essence, what Vince was trying to install in the client was that once the client recognised that a diet was no longer working for them and it was no longer effective, this was a signal that the diet had served it’s purpose and it was time to change the diet ! These circumstances were entirely dependent on the individuality of the trainee. For example, if the trainee was on a High-Protein animal protein diet for 3 months and was no longer seeing results, for example, muscular hypertrophy, then this was a signal that the trainee needed to change their diet, and therefore Vince may have recommended a detoxification with a Vegan diet. This meant firstly removing any junk food and processed food from one’s diets, and to instead chose fresh fruit and vegetables, while also replacing whole wheat and whole grain products over refined carbohydrates such as pasta and white bread.

Key Components of Gironda's Diet Plans

1. High-Protein, Moderate-to-High Fat, Low-Carbohydrate Approach

Gironda rejected the typical high-carbohydrate diets of his time, advocating instead for a high-protein, moderate-to-high fat, and low-carbohydrate approach. This strategy aimed to maximize lean muscle gains while minimizing fat accumulation.

2. The Steak and Eggs Diet

Out of all diets that Vince Gironda recommended, this is the one diet that Vince would actually recommend to stay on year round. Also called the Hormone Precursor Diet, this diet along with the Steak and Eggs Diet is what made Vince famous. There actually used to an ongoing joke in the 70s, with bodybuilders jokingly smuttering «Vince and Eggs»….not that Vince really cared! The steak and eggs diet is probably Vince Gironda’s most recognised diet of all. It’s also the same diet that Vince Gironda used to get shredded for the 1962 NABBA Mr Universe, where he actually lost points and lost the competition, because he was TOO SHREDDED! That’s right, Vince Gironda was so shredded that it cost him the competition and he ended up second place. He has written several times about this diet in his several publications. Initially he recommended that Steak and Eggs be eaten up to 3 times daily, ie for breakfast, lunch and dinner (Vince only ate twice a day for the 1962 NABBA Mr Universe contest). Most may simply think that this was another one of Vince’s early ketogenic diets, but it get’s even more interesting. Initially he recommended that Steak and Eggs be eaten up to 3 times daily, i.e., for breakfast, lunch, and dinner. For this diet, Vince heavily stressed Choline and Inosital, two B vitamins essential for metabolizing fats. The rules of the diet are simple and easy to follow. Not to mention it’s a very efficient way to reach your goals. People on this diet usually see results within a few days of starting. It’s minimal meal prep, and you don’t have to count calories.

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How to Follow the Steak and Eggs Diet

To follow a steak and eggs diet it’s simple. It’s important to note that no other foods besides steak and eggs should be eaten between the two meals and condiments such as salt and pepper are allowed. Meals can be eaten at any time of the day, but it’s recommended for lunch and dinner, which encourages intermittent fasting. The only two beverages that are allowed include water (lots of it) and black coffee.

Benefits of the Steak and Eggs Diet

The biggest benefit of this diet and the inherent overall motivation people partake in is weight loss: specifically fat loss. A steak and eggs diet turns you into a fat burning furnace by allowing your body to burn fat. Since there are no carbohydrates fueling the body, the liver converts fat into fatty acids and ketone bodies, which replaces glucose as an energy source. With a high fat, high protein diet your body is satiated longer thereby reducing those irritating food cravings. Protein is the most satiating out of all the macronutrients and reduces the level of the hormone ghrelin - otherwise known as the monster making you cranky. Muscles in the body are almost entirely made of protein. Therefore, a high protein diet like this will help not only maintain, but also build muscle mass. Not only does a steak and eggs diet increase satiety because of its protein content, but both eggs and steak are loaded with quality nutrients like minerals and vitamins. One large egg alone contains 28 g of calcium, 6g of Magnesium, 98.5g of Phosphorus, 68.5 mg of Potassium, 17.5 ug of Folate, and 79.5g of Vitamin A. While eating a steak and eggs diet, your body will produce more testosterone as well as more muscle mass.

Potential Drawbacks

One of the drawbacks of this diet is that it can be difficult for people to build muscle. Another downside is that this diet lacks vegetables and other healthy foods pertinent to a well-rounded diet. Lastly, a diet consisting solely of steak and eggs is not sustainable long-term. There has also been a link between dietary cholesterol and blood cholesterol levels, which raises a level of concern. A side effect of this diet is that there is a strong chance of excessive hunger, reduced energy, and also an improved ability to store body fat. If someone were to follow the diet indefinitely, there is a serious risk they will ‘fall off the wagon’, leading to overeating.

3. The 36 Eggs a Day Diet

Vince of course theorized that therefore, if a bodybuilder was to use this diet, they could also sustain a positive nitrogen balance within their own bodies, and therefore under the stress of exercising, could stimulate rapid hypertrophy. The 36 Eggs a Day Diet is poorly misunderstood, and I have written a blog about this diet before, as well as explained it’s purpose and execution in several videos to clarify Vince’s recommendations. Eggs, being high in protein and fat, would therefore contain the precursors to androgenic hormones necessary for stimulating muscle hypertrophy, hence it’s alternate name, the Hormone Precursor Diet. To be honest, it’s no secret, as I have also demonstrated the recipe and preparation in several videos on my YouTube channel. This shake was to be made with a dozen eggs at a time, and sipped throughout the day, and the consumption of this shake was to be increased slowly over time. Vince recommended staying on this diet for now longer than 6-8 weeks maximum. This diet was NOT to be continued indefinitely !!! This is another (horrible) misconception!! Again, this specific diet had a specific purpose, maximum rate of hypertrophy in a short period of time, as long periods of maximum muscular hypertrophy cannot be sustained naturally. From my several interviews and research and as a testament to this diet, I am now aware that golden era legends such as Don Howorth and Don Peters, both who trained at Vince’s Gym used the 36 eggs a Day Diet successfully.

4. All Protein Muscle Building Diet

Another high protein high fat diet that was recommended by Vince Gironda was his All Protein Muscle Building Diet, with the star of the show being animal proteins, namely red meat, and lots of it! Up to 1 kilogram or 2 pounds a day !! As Vince put it, the strongman choice of food has always being red meat. This diet also incorporated lots of cream or half and half in a different form of protein shake consisting of 2 eggs, Vince’s Milk and Egg Protein powder (available from NSP), and this protein shake was meant to be consumed for breakfast upon waking, and prior to retiring at night. Because of the high amounts of protein and fats, Vince recommended this diet be supplemented with Hydrochloric acid tablets and digestives such as enzyme tablets to improve the digestion of the high amounts of protein and fats, so that the nutrients may be assimilated for muscle building, hence the name of the diet, All Protein Muscle Building Diet. One again to reiterate, this diet, being a specific diet, was only to be followed for 6 weeks!!

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5. Weight Gaining Diet

Not to be confused with the All Protein Muscle Building Diet, Vince’s Weight Gaining Diet was a high protein and high carb diet…Yes! Vince recommended carbohydrate intake too!! What?? Carbohydrates? Yes, Carbohydrates. Reading the Wild Physique, as well as Vince’s other publications, Vince clearly recommends generous carbohydrate intake for novices who are thin and need to put on muscle and weight.

6. Lacto-Ovo Vegetarian Diet

Now here is a relatively unknown diet from the late and great Vince Gironda. It also reflects the vast nutritional knowledge he had, and the variety of diets he would recommend to his many different clients. The Lacto-Ovo Vegetarian Diet was a diet in which one would consume copious amounts of fresh fruit and vegetables, whole grains, sprouted seeds and grains and legumes, as well raw milk and eggs.

7. Cyclic Ketogenic Diet

Vince recommended that along with eating Steak and Eggs 3 times a day, one was allowed a carbohydrate rich meal once every 4-5 days. Therefore what Vince actually came up with was the more recent trend of a Cyclic Ketogenic Diet!

8. 5 Day Fasting Diet

Think fasting is only a recent fad? WRONG!! Vinces 5 Day Fasting Diet was used as an intestinal cleanse, especially after having followed a high protein diet for a prolonged period of time. Vince recommended such extreme cleansing diets for clients that had developed what he termed was a distaste for protein. A distaste for protein? Yes, because after being for example, on the 36 Eggs a Day Diet, many people cant see eggs anymore…this is when you know you have completely saturated your organic system with protein, and you have therefore developed a distaste, where the sight of an egg would make you gag! This diet consisted of taking water, fruit extracts and clear broth over the period of 5 days, which would sustain the body with important vitamins and minerals, and allow for toxins and accumulated metabolic waste products to be efficiently removed, detoxifying the system in preparation for a new phase of growth.

9. Complete Vegan Diet

Similar to the 5 Day Fasting Diet, Vince’s Complete Vegan Diet was also a cleansing diet with a similar effect. What was allowed on Vince’s Complete Vegan Diet? Lot’s of raw and steamed vegetables, fruits, legumes and whole grains. This diet was also to be followed for approximately 5 days.

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10. Strategic Supplementation

Gironda was a proponent of strategic supplementation to support his diet plans. He often recommended supplements like:

• Liver tablets: Rich in Iron, Retinol (a form of vitamin A), B12, Coenzyme Q10, Choline and Hyaluronic acid.
• Beef Amino Acid: basically BCAA.
• Vitamine A: helps with eyes health and immunity system.
• RNA: or Ribonucleid Acid is the protein messenger that helps with everything the mitochondria needs to function properly. It helps with whole overall body function (sex drive, sleep, depression, preventing degenerative diseases, muscle recovery, skin problems,…).
• Vitamine C: boost the immunity system, the precursor of collagen and a powerful antioxidant agent.
• Wheat Germ Oil: a source of vitamins A (bêta carotene), E, K and Omega 6.
• Hydrochloric Acid and Digestive Enzymes: provide digestive support to cope with the high quantity of protein and fat they will be consuming.
• Vitamin E: indispensable for muscle growth and is the true power vitamin and a strength builder if there ever was one.
• Choline and Inositol: essential for metabolizing fats.
• Kelp: In addition to preventing iodine and other mineral deficiencies, kelp aids in fat metabolism and appears to have a beneficial effect on hair growth.

A Typical Day on the Gironda Diet

A typical day on a Gironda diet, such as the steak and eggs diet, might look like this:

• Meal 1: 4-8 eggs cooked in butter with 300-600gr of meat
• Meal 2: 4-8 eggs cooked in butter with 300-600gr of meat
• Beverages: Water and black coffee throughout the day

Every 4-7 days, a "cheat" meal with a high carbohydrate intake was allowed to replenish muscle glycogen stores and boost metabolism.

Benefits of Gironda's Diet Plans

1. Fat Loss: The low-carbohydrate nature of many Gironda diets forces the body to burn fat for fuel, leading to significant fat loss.
2. Muscle Maintenance and Growth: High protein intake supports muscle maintenance and growth, especially when combined with resistance training.
3. Satiety: High-protein and high-fat foods promote satiety, reducing hunger and cravings.
4. Nutrient Density: Foods like steak and eggs are rich in essential nutrients, including vitamins, minerals, and essential fatty acids.

Drawbacks and Considerations

1. Sustainability: Strict adherence to diets like the steak and eggs diet can be challenging to maintain long-term.
2. Nutrient Deficiencies: Lack of fruits, vegetables, and whole grains can lead to nutrient deficiencies if the diet is not carefully planned.
3. Cholesterol Concerns: High intake of dietary cholesterol may raise concerns for individuals with pre-existing cholesterol issues, although recent research suggests that dietary cholesterol has less impact on blood cholesterol levels than previously thought.
4. Digestive Issues: High protein and fat intake can cause digestive issues for some individuals, necessitating the use of digestive enzymes.
5. Social Limitations: Restrictive diets can be socially limiting and may be difficult to adhere to when eating out or attending social events.
6. Potential for Excessive Hunger and Reduced Energy: There’s a chance of excessive hunger, reduced energy, and also an improved ability to store body fat.
7. Extreme dieting can cause hormone levels to dwindle: Extreme dieting can cause hormone levels to dwindle, which can result in a negative onslaught of physical effects, such as reduced energy, muscle loss, and lower libido.

Gironda's Methods vs. Modern Bodybuilding

1. Aesthetics vs. Mass

One of the most striking differences between Gironda’s approach and modern bodybuilding is the emphasis on aesthetics versus mass. Gironda championed a lean, symmetrical physique, focusing on sculpting muscles for shape and proportion rather than simply getting bigger. In contrast, modern bodybuilding, particularly at the professional level, often prioritizes extreme size.

2. Workout Structure

Gironda’s 8×8 training method was designed to maximize intensity and muscle pump in a short period of time, with minimal rest between sets. Additionally, contemporary bodybuilders often split their training into 5-6 days per week, with each session focusing on a single muscle group to maximize recovery and muscle growth.

3. Exercise Selection

Gironda’s Precision vs. drag curls, which he believed were superior for targeting specific muscles and achieving better aesthetics. presses to build overall mass and strength.

4. Diet Philosophy

Gironda’s steak and eggs diet, was centered around high-protein, low-carbohydrate meals.

5. Hormone Optimization

Gironda’s advocacy for intermittent fasting and focusing on foods that boosted natural hormone production, such as eggs and heavy cream, foreshadowed current trends in nutrition. Modern bodybuilding also places a massive emphasis on optimizing hormone levels, particularly testosterone and growth hormone, for muscle development and fat loss.

6. Rest and Recovery

Gironda emphasized rest and recovery, both in his workouts and his diet. supplementation for muscle repair.

Applying Gironda's Principles Today

1. Implement the 8x8 Method: Incorporate the 8x8 method into your training program for a high-volume, intense program designed to build muscle while maintaining lean, aesthetic proportions.
2. Focus on Exercise Form: Instead of lifting heavier weights, focus on performing each exercise with perfect technique, emphasizing the muscles you want to target.
3. Prioritize Protein and Limit Carbs: Follow Gironda’s nutrition principles with a high-protein, low-carbohydrate diet to build lean muscle without unnecessary fat.
4. Keep Workouts Short and Intense: Focus on short, highly intense sessions that pack a punch.
5. Emphasize Recovery: Allow your muscles to recover between workouts by taking at least 1-2 rest days per week.
6. Consider Strategic Supplementation: Use supplements like liver tablets, digestive enzymes, and vitamins to support your diet and training goals.
7. Individualization is Key: Adjust the diet to suit the individuality of each trainee.

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