Eat With the Champion – Mohamed Makkawy (2009)

For a little side trip from the usual era that FOUNDATIONS OF IRON focuses on, today we present a recipe for a traditional Egyptian dish known as Eggah, which was formerly posted on the web site of pro bodybuilder Mohamed Makkawy, but is no longer available.

Makkawy entered and placed in many IFBB competitions from the early 1970s up to the late 1990s. To get into top condition for such contests, especially in the early 1980s, he often turned to the “iron guru” Vince Gironda for weight training and nutritional coaching. This shows that old-school methods still remained valid even when bodybuilding had already transitioned sharply away from the classical aesthetic approach of its early days, and was well on its way toward the massive, pharmaceutically-enhanced physiques that it is now known for.

This recipe for Eggah is hearty, nutritionally dense, and, if whole wheat flour is used instead of white flour, then the dish is made completely from minimally-processed whole foods, and very much in line with old-school weight training nutrition principles.

Article including recipe: Continue reading

What the Weight Trainer Should Eat [Part 3] – Richard Alan (1956)

To follow up on our previous excerpt from Richard Alan’s 1956 booklet “Nutrition and Recipes for Progressive Resistance Exercise,” below is a further selection from Chapter 3, which detailed several food groups and their nutritional benefits. Out of the ten food categories that Alan described, he devoted the most time to dairy products.

Of particular interest is the fact that Alan here acknowledged the value of fat intake. This was before the fat scares and zealous low-fat diet fads of the 1970s and 1980s. Such thinking is slow to fade away, but today’s nutrition writers are once again starting to acknowledge the benefits of dietary fats.

A few dairy-oriented recipes from another section of Alan’s booklet are also included at the end of this post. As Alan’s written treatment of dairy products was the most extensive part of Chapter 3 of his booklet, the remaining food groups that he described will be saved for a future post here at FOUNDATIONS OF IRON. Continue reading

What the Weight Trainer Should Eat [Part 2] – Richard Alan (1956)

Today, we continue our look into 1950s iron game nutrition with an additional excerpt from the third chapter of the now-obscure 1956 booklet “Nutrition and Recipes for Progressive Resistance Exercise,” by physique athlete Richard Alan Poel, aka Richard Alan.


A photo of Richard Alan from the publishing info page in his booklet. Click to enlarge (opens in new window/tab).

Recently, we presented the initial part of this chapter along with a somewhat conjectural biographical sketch pieced together from the scant information publicly available on Poel. In our previous excerpt from this booklet, Alan advocated dietary intake of a large variety of whole, natural foods. In the text below, he continued by describing specific categories of food, explaining both their nutritional value and what he felt were the most beneficial methods of preparation and consumption. Continue reading