Friday, October 8, 2010

John Meadows Gets Jacked with Liver, Whole Eggs, and Red Palm Oil, and Wins "Mr. Ohio"

by Chris Masterjohn

The first article I ever wrote about nutrition was an article for the Fall, 2004 issue of Wise Traditions called "Vitamin A: The Forgotten Bodybuilding Nutrient," in which I argued that bodybuilders should eat nutrient-dense foods rich in vitamin A such as liver and cod liver oil in order to boost protein utilization and testosterone production.

John Meadows agrees, and he's more jacked than I'll ever be. 

Here's what he looks like with his shirt on:

Meadows is a "retired" bodybuilder who has won almost twenty state, regional, and national titles over the course of his career.  Just recently, he decided on a whim to get back in the game and compete in the Mr. Ohio championship.

Meadows got pumped up and shredded down with beef liver, raw and cooked whole eggs, red palm oil, and other great foods, with a few handy bodybuilding supplements thrown in.  He won Mr. Ohio in his weight class, and took second in the overall competition.

Here he is on the stage:

To reward himself, he splurged on ice cream and milk shakes for a few weeks after the show and gained at least a percent or two in body fat.  Yet when he went to Ohio State to have his body fat determined, he measured in at 4% using calipers and 6% under water.  They routinely measure the body composition of elite athletes but told him that he had the distinction of being the leanest guy they'd measured yet.

Meadows has for some time now been a big fan of the fat-soluble vitamins.  "If people only understood the unbelievable value of things like beef liver and red palm oil!" he wrote to me.  Indeed!

John runs the site MountainDogDiet.Com

I'm happy to have unearthed a few studies back in 2004 suggesting these foods might help a bro get pumped.  But compared to John I'm very fat and very skinny, so if you want any help making the beef liver and palm oil work its magic, I'd hit up his site and shoot him a message.

Read more about the author, Chris Masterjohn, PhD, here.


  1. Very interesting... I might just try this, myself. I'm looking to put on some muscle as soon as I can get access to some decent equipment, and I was already planning to include liver in my diet frequently.

    The legendary Vince Gironda, my favorite of the old bodybuilders because he pushed a high fat, low-carb, steak-and-eggs type diet, was also a huge proponent of liver.

    I already eat a lot of egg yolks. I've been influenced by Peter at Hyperlipid, in that respect.

    I can't wait to get in the gym and see what kind of results I can obtain using all of the things that I have learned.

  2. Chris,

    You recommend eating organ meats (especially liver) quite a bit. I'm just wondering, how important do you think it is to accept only organ meats from animals that have been raised on their natural diet? For example, would it be better to get liver from grain fed cows than none at all? A farmer's market I go to has all sorts of animal organs from chicken liver to lamb heart to cow brains and I'd like to experiment but don't know if they're safe. I believe the meat is high-quality compared to the grocery store but not necessarily the holy grail of grass-fed, pastured, etc.

  3. Get jacked with anabolic steroids... and throw in liver, whole eggs if you want.

  4. Chris,

    I am relatively new to the work of great minds like yourself, so forgive me for what will likely be a rather basic and silly question. I have heard from various sources that consuming the white part of the egg in the raw state may present issues with biotin deficiency, but would there be a problem if I simply dump the white and consume the yolk raw as a fat source along with whatever other protein I typically consume?

    And speaking of yolks, I have a friend who has never seemed to tolerate cooked eggs very well. Are you at all aware of which portion, the white or the yolk, may be more frequently responsible for having digestive issues with eggs? Is there a chance that just consuming the yolk may be possible and without the typical issues my friend experiences?

    ~Phil Brubaker

  5. Your wise traditions link appears to be wrong (it links to PubMed).

  6. Hi Nathaniel,

    Thanks for your comments. Please keep us up to date with your results!

    Hi Dave,

    I try to avoid meat that isn't grass-fed and sometimes settle for organic, grain-fed. I don't think the difference between liver and muscle meat is too important in this respect. I just try to ensure I'm eating meat that came from an animal that was born from another animal rather than cloned and wasn't fed on genetically engineered corn and soy. I apply that to meats in general.


    I eat raw egg yolks and throw away the whites usually. Yolks and liver are the two sources in the food supply with enormous amounts of biotin. You could probably get away with eating raw whites if you eat extra yolks and liver. I prefer not to risk it. Cooking, by the way, does not destroy all the biotin-binding capacity. See my main article on eggs on this site for a reference.

    Whites are the component with digestive enzyme inhibitors. Allergies to the white are more common than those to the yolk, perhaps because egg whites are usually a component of vaccines.


    Thanks! I'll fix it now.



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