by Craig Titus
Question: In the magazines I read quite of few pro’s are using shakes to replace meals in their diet. Which do you prefer, shakes or actual food?
Always remember using food is far superior to any shake in the world!!! That being said, if you read a current pro’s diet where he’s clamming to use more than pre and post work-out shakes, chances are he’s not being forthcoming. In fact, more than likely the diet is an outright lie.
I’ve also read over the years professional bodybuilder diets consisting of 3 sometimes 4 meals comprised of various supplements companies’ protein and meal replacement shakes…. This is complete rubbish. More specifically, a pro bodybuilder is absolutely going to consume at least 6 meals daily consisting of actual food. Then in addition to their 6 meals, a pre- workout shake, a post workout shake and possibly a protein shake consumed prior to bed time is added. For more reasons than I can list, actual food is much better than a shake. Set aside actual food is drastically more nutrient dense then any supplement; fact is no shake even compares to a steak, chicken, salmon or an entire slew of foods used by bodybuilders. Bottom line is, whenever you read about bodybuilders using shakes to make up 50%-60% of their daily calorie intake, it’s simply a marketing ploy used by supplement companies to sell product. When a professional bodybuilder signs a supplement endorsement contract, they are obligated to mention and discuss that supplement company and its products in all forms of media whenever possible. Unfortunately this obligation results in gross exaggerations more often than not. Like I’ve already stated, if you read that a pro bodybuilder is using more than a couple shakes in their diet, pay no attention… it’s a marketing ploy. I recently read an excellent article featuring Shawn Rhoden’s leg work-out. This article also included Shawn’s typical off season diet plan where he consumes 6 meals daily consisting of actual food. Then just as I’ve outlined in this article, Rhoden uses pre-workout shakes, a post workout shake and a protein shake prior to bedtime. This diet used by IFBB pro Shawn Rhoden is your typical professional bodybuilder’s diet and has been the set standard in the sport for many years now. I know it can be a bit confusing for young inexperienced bodybuilders to obtain knowledge with complete confidence the information is true. Believe me when I say we’ve all been in that position. You can rest assured when I tell you with complete and utter certainty; you cannot go wrong with using actual food in your diet!! Let me also add; never choose a supplement line based on which pro bodybuilder endorses it. Ask yourself “what brand of supplements was he using when he won 4 Mr. Olympia’s, or 8 Mr. Olympia’s or 6 Mr. Olympia’s?” The last 10 years, he was using Muscle Tech products. Ronnie Coleman didn’t win 8 Mr. Olympia’s using Ronnie Colman signature series protein powders, he was signed by BSN. Dorian Yates wasn’t using Dorian Yates signature series products, they didn’t exist when he was competing. Lee Labracla was using Met-Rx when he was competing, I personally watched him drink the shakes. The list is endless. Point is, when choosing which supplement shakes to add to your diet plan, base your decision on what a pro is actually using, not on which company he endorses. Lastly, I realize there’s a plethora of information out there for you to stiff through. Always remember, whey protein is whey protein…. Branch chain amino acids are branch chain amino acids…. These supplements basically come from the same place. Doesn’t really matter what color the bottle or bag is they get packaged in.
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Craig Michael Titus was born in Wyandotte, Michigan on Jan 14, 1967. The eldest of Michael and Sandra Titus’ three children. In high school, Craig wrestled for his school team at 132lbs. After graduation, decided to put on some muscle via weight training. When Craig graduated from high school he was 5’6″ and 140lbs. By the age of 21, he was 5’9″ and 185lbs. Once he started weight training and seeing results, he was hooked. Craig’s first bodybuilding show was the 1988 Houston Bodybuilding Championships in which he won the Men’s Open middleweight class and the overall title.
2002 Mr. Olympia – 11th
2002 Night of Champions XIV – 5th
2002 Southwest Pro – 7th
2001 British Grand Prix – 9th
2001 Mr. Olympia – 12th
2001 Arnold Classic – 6th
2001 SAN FRANCISCO GRAND PRIX – 2nd
2001 IRONMAN PRO INVITATIONAL – 5th
2000 Toronto Pro – 1st
2000 Arnold Classic – 10th
2000 Night of Champions – 11th
2000 Ironman Pro Invitational – 8th
1996 NPC USA Championships — 1st Heavyweight and Overall
1995 NPC USA Championships — 2nd Heavyweight
1994 NPC National Championships — 2nd Heavyweight
1994 NPC USA Championships — 2nd Heavyweight
1993 NPC USA Championships — 4th Heavyweight
1991 NPC Ironman/Ironmaiden — Overall
1990 NPC Tournament of Champions — 3rd Heavyweight
1990 NPC Western Cup — Overall
1989 NPC Houston Bodybuilding Championships — Overall