By B. "EvilGenius" Chavez
Industry Feedback
The true sign of mastery is when someone
can explain very complicated concepts
with simple, easy to understand terms.
Broderick embodies this with his Sticky
Note series. As usual there is a lot of
good information, no matter where you
are on the spectrum from beginner to
advanced. Simple, easy to understand but
definitely enough for high level
competitors and athletes to really enjoy
and learn from.
Industry Feedback
The information in Broderick's Sticky
Note series will be information you can
refer back to for years to come because
it is built on decades of science and
experience. A must have for anyone
wanting to explore the limits of their
personal capacity for performance.
Too often we are faced with a plethora
of information, making it difficult to
discern the relevant, core concepts. No
one condenses information down into
simple, easy to understand terms than
Broderick. The Sticky Note series will be
no different, the time it will save you
alone will be worth the money you spend
on it.
Andrew Hudson
IFBB Pro
Industry Feedback
Simplicity, Biology and edgy attitude!
Everything I've come to know and love
from TeamEvilGSP!
Head Coach Andrea Papas
Spartan Nutrition
(MSc) Nutrition & Exercise Science
ISSN, ISSA, CSCS, CSNC, CPT, PN
Live, Life, Lean, Healthy
Industry Feedback
People usually aren't achieving their
goals because they tend to over
complicate things, especially when it
comes to nutrition. Broderick NAILED the
basics in a way that is so straight
forward and easy to understand, you can
apply it and begin to reap the benefits
immediately!
Alex Kikel
The Prep Coach
Industry Feedback
Broderick has been a friend and mentor
for a decade now. He is the consummate
source on all things sports nutrition and
pharmacology!
Alex Netemeyer
Engineered Strength
THEME
THEME
THANK YOU!
THANK YOU!
Sticky Note Sports Nutrition
AAS Use Changes Things!
Lower Nitrogen Requirements
Higher ION Needs
More Net Kcals
Volume Over Quality
Sticky Note Sports Nutrition
Sticky Note Sports Nutrition
Total Kcal
Example Athlete
Male
100kg
Enhanced
*Athlete’s Diet Journal
3700 Kcal
Rough Estimate Scale
25-45 Kcal/kg
37kcal/kg
Sticky Note Sports Nutrition
Protein
Example Athlete
Male
100kg
Enhanced
100kg x 2 = 200g
200g x 4Kcal/g = 800 Kcal
Sticky Note Sports Nutrition
Recommended Reading
The Protein Book
by Lyle McDonald
Sticky Note Sports Nutrition
Protein Sources
100kg x 2 = 200g
200g x 4Kcal/g = 800 Kcal
EAT Whole Foods Whenever Possible!!!
Approx Targets Unless Dictated By Outside
Influence (ie religion, stupidity etc.)
%50 Flesh
%25 Veg
%25 Dairy / Supplements
Sticky Note Sports Nutrition
Fats
Example Athlete
Male
100kg
Enhanced
100kg x 1 = 100g
100g x 9 Kcal/g = 900 Kcal
Sticky Note Sports Nutrition
Fatty Acid Allocation
100kg x 1 = 100g
Aprox
33g Saturated
33g Mono-Unsaturated
33g Poly-Unsaturated
Fats mostly “take care of themselves”
when whole foods of the widest
REASONABLE variety are chosen.
Sticky Note Sports Nutrition
Carbohydrates
Example Athlete
Male
100kg
Enhanced
3700 Kcal
- 800 Kcal (Protein)
- 900 Kcal (Fat)
-------------------------= 2000 Kcal
2000Kcal / 4Kcal/g = 500g
Sticky Note Sports Nutrition
Carbohydrate Choices
Starch - The major Fuel
Source
Sugar - Rider With Starch &
Fiber
Fiber - Appetite Control &
Cholesterol Moderation
Veg - The Major Source Of
Phytochemicals & CoEnzymens
Sticky Note Sports Nutrition
Fruits & Vegetables
3 Green Vegetables
Major Source of insoluble fiber
3 “Non-Green” Fruit (or Veg)
Sticky Note Sports Nutrition
Starch Choices
Easy/Enjoyable to eat
Low Volume not intended to be
filling or satiating!
Low Risk Of Allergy or
irritation
Sticky Note Sports Nutrition
Fiber Considerations
Minimum total intake or 30g
1/3 of total in soluble fiber
Ideally evenly distributed among
meals
Sticky Note Sports Nutrition
Live Cultures / Probiotics
Lactic Acid Bacteria
Pickled Vegetables
Yogurt
Kefir
Miso
Sticky Note Sports Nutrition
Meal Frequency
3 “MEALS”
3 “SNACKS”
3700Kcal
Meals Kcal/6x1.5 = 925 Kcal
Snacks Kcal/6x.5 = 308 Kacl
Arranged as dictated by day plan
OTC Supplements
OTC Supplements
OTC SUPPLEMENTS
Vitamins AM W/First Mael
Minerals PM W/Pre Sleep Ritual
All Others Based On Synergy With
Intended Activity Or Outcome.
OTC Supplements
Potassium
Total Dietary Requirement
Example Athlete
Male
100kg
Enhanced
3700 Kcal
K
= 3700mg
Total intake
Food + OTC Supplementation
OTC Supplements
Total Dietary Requirement
Example Athlete
Male
100kg
Enhanced
3700 Kcal
Na = 7400mg
Tot intake
Food + OTC Supplementation
OTC Supplements
Total Dietary Requirement
Example Athlete
Male
100kg
Enhanced
3700 Kcal x .5mg
Ca = 1850mg
Total Dietary Intake
Food + OTC Supplementation
*Citrate or Aspartate
OTC Supplements
Total Dietary Requirement
Example Athlete
Male
100kg
Enhanced
3700 Kcal x .25mg
Ma = 925mg
Total Dietary Intake
Food + OTC Supplementation
*Citrate or Aspartate
OTC Supplements
Supplemental Value
Example Athlete
Male
100kg
Enhanced
Zn = 30mg
OTC Supplementation
*Citrate or Aspartate
*Commercial ZMA
OTC Supplements
Supplemental Value
Example Athlete
Male
100kg
Enhanced
Cr = 500mcg
OTC Supplementation
*Picolinate or Nicotinate
OTC Supplements
Daily OTC Supplement Scheme
(Less Is More)
AM
Vitamin C 1g
Slow NIACIN 250-500mg
Vitamin K Complex 100mcg
Asprin 81mg
OTC Supplements
Daily OTC Supplement Scheme
(Less Is More)
PM
ZMA 2-4 Caps
Calcium Citrate 500mg
Chromium Picolinate 50mcg/100g of
dietary carbs
OTC Supplements
Daily OTC Supplement Scheme
(Extreme!!!)
AM
Creatine Monohydrate .1g/kg (am or
Inra-workout)
Vitamin C 1g
Calcium Citrate 500mg
NAC 600mg
Slow NIACIN 250-500mg
Coenzyme Q10 200mg
Chromium Picolinate 50mcg/100g of
dietary carbs (½ of total dose)
Asprin 81mg
OTC Supplements
Daily OTC Supplement Scheme
(Extrem!!!)
PM
Vitamin C 1g
ZMA 2-4 Caps
Calcium Citrate 500mg
Vitamin K Complex 100mcg
NAC 600mg
Chromium Picolinate 50mcg/100g of
dietary carbs (½ of total dose)
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
APPENDIX
LINKS
Broderick Chavez is the Evil Genius. He’s a renowned trainer based
in the US and has trained champions, Olympians and IFBB Pros as
well as hundreds of other athletes. He is a sports performance
expert, biologist, chemist, coffee connoisseur and an insomniac.
Not only has Broderick worked in Sports Performance field for
over 30 years, he’s competed at a national level in bodybuilding,
powerlifting and strongman.
He’s a critical thinker, lifter, speaker and thought provoker.
Broderick is uncensored and controversial. Rather than trying to
prove to you or anyone else that he is the singular outlet for
truth, he hopes to stimulate thought, experiment and dialogue that
will bring us all closer to the truth.
This is a guy to listen to if you coach athletes or you’re an athlete
yourself, wanting to get to the top of their game.