Better Than Steroids by Dr. Warren Willey - Read Online
Better Than Steroids
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Better Than Steroids is a summary of what you need to know to be a successful bodybuilder, athlete or just look freaking good! It covers in a stepwise fashion, the information you need to succeed and get your ultimate physique.

It reviews why and how anabolic steroids work, which will lead us into why food programs, eating plans and tricks like the pre and post workout meal are not only comparable to anabolic steroids, but better! Also discussed is the importance of tracking your body composition, as those who are meticulous enough to do so are the ones who keep improving.

Vital topics for bodybuilders and physique artist include a quick synopsis of water and information on Insulin and using its powerful anabolic activity in the way you eat. Also reviewed is the importance of The Free Window and its power in building muscle mass and creating a degree of leanness unimaginable while still enjoying a few of your favorite foods.

The meat of the book is the eating plans: The top four
Published: BookBaby on
ISBN: 9781609846640
List price: $14.99
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Better Than Steroids - Dr. Warren Willey

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Chapter 1: Preface

When I wrote What Does Your Doctor Look like Naked, Your Guide to Optimal Health, my intended audience was baby boomers.  I am happy to say that, not only have many baby boomers adhered to the book and followed its advice, multitudes of other people have also attained better health, lost weight, and prevented or cured potential chronic disease states.  Another interesting phenomenon has occurred at the same time.  A few separate and distinct populations have adhered to it as gospel, and made some radical changes in their worlds.  These are groups I had not anticipated reaching.

I had mentioned in What Does Your Doctor Look like Naked that it would be followed up by a more detailed book focusing on the attainment of an optimal physique, again for the baby boomers.  Well, the success of the book is due so much to one particular subculture, that I changed my path.  Prior to the follow-up book to What Does Your Doctor Look like Naked, Your Guide to Optimal Health, I decided to finish and release this one:  Better Than Steroids! (BTS).

The subculture that swayed me into writing BTS is the collection of people whom others refer to, and most of whom refer to themselves as, bodybuilders.  While I was following sales trends, answering emails, and getting patient referrals directly from What Does Your Doctor Look like Naked, I started to realize the number of younger, athletic, well-built people who were relying on the book for physique transformation.  I started asking why. Yes – the eating programs in there are the basis for any weight loss and/or body morphing program, but I never expected it to get so caught up by that crowd.  Now that it has been a few years, I think I know why. 

The first reason: all the misleading, contradicting, and confusing information on ‘proper’ eating.   What Does Your Doctor Look Like Naked is a simple, understandable plan that works.  The second reason:  I hit a cord with my own kind.  Since I’ve been a ‘bodybuilder’ since a young age, other bodybuilders sense my love and respect for them.  They see what I have done with my body, as well as clients bodies and lifting partners, and they want to play. That is why Better than Steroids is available now.  I will continue to nurture others with similar goals, and anyone else who wants to join us. 

Better than Steroids is a summary of what you need to know to be a successful bodybuilder, athlete or just to look freaking good.  I am covering in a stepwise fashion the information you need to succeed.  I will review why and how anabolic steroids work, which will lead us into why food programs, eating plans and tricks like the pre and post workout meal are not only comparable to anabolic steroids, but better!  I will review the importance of tracking your body composition, as those who are meticulous enough to do so are the ones who keep improving.  I will give you a quick synopsis of water, and will review information directly from What Does Your Doctor Look like Naked? Your Guide to Optimal Health such as Food Timing and The Free Window. 

The meat of the book is the eating plans.  I have reviewed my favorite top four eating plans for guaranteed success.  They come with detailed instructions on how they work, when they work best, and how to design one for yourself.  From leaning up to bulking up, these are the eating plans that work.  They teach you how to use the most powerful drug out there, food, to your advantage.  I say it all the time, Anyone can exercise, but only the ones who know HOW to eat make improvements! 

This is followed by the pre and post workout meals, the most important meals in a bodybuilder’s day.  With this information on utilization of these powerful meals, mass gain is optimized, fat is burned, soreness is reduced and recovery is enhanced!  I then cover glycogen supercomensation, a dominant technique in the quest for maximal muscle gain.  BTS started out with a full chapter on supplements, but near the end I felt it was more important and beneficial to get the eating plans understood, as this is the true power in a bodybuilder’s bag of tricks.  I have included a few supplements’ in an appendix, and will plan to use the rest in future books.

There is a detailed review of the most successful cardio routine out there, the High Intensity Interval Training (HIIT) program.  There is a section on weight lifting practices, as monotony in the gym will be the death of your goal attainment.   Finally, BTS provides some algorithms for putting all the information together for your optimal achievement.                     

Part of the success of the programs I develop is the fact that your understanding of it is fine-tuned.  It is one thing to say something works, it is another to show something works, it is still another (and most elusive) to understand why something works.    

There is another very important reason programs as outlined in this book succeed.  This trait, however, is one you must hold or learn.  It is called discipline.  The first thought that runs through any of our heads when we hear that word is ‘trouble’.  Discipline does not equate to trouble, however. Discipline is not an obstruction; it is an enabler.

If you are an undisciplined person it affects the way you dress, the way you do your job, your relationships, and the quality of your work, no matter what you do.  Undisciplined people eat what they want when they feel like it.  An undisciplined person is removed from any aspect of health simply because of poor planning, follow through or persistence.   

If you have kids, what would you rather have: undisciplined children or ones with discipline?  You want them to do what you say, when you say it.  It is freedom, with boundaries.  How many of your kids came into the world and asked for a toothbrush?  None, I am quite sure! You had to teach them, guide them, direct them, and set an example for them.  Food intake is the same process.  Let me teach you, guide you and direct you. 

A disciplined person is conscious of his time and schedules.  His life is not regimented but under control.   Any successful physique artist is disciplined.  They live not so much by rules and regulations, as by a system of principles, that brings the best out in them.  You may say to yourself – I have a hard time with discipline – no you don’t.  Do you brush your teeth everyday?  (may be a bad example for some)  Do you get up to go to the restroom when nature calls?  Of course you do.  That demonstrates the ability for some discipline in your life.   

We all have the ability to lead disciplined lives, obtain our goals, and maintain health.  I sound like a broken record to my clients and friends, but part of a disciplined lifestyle is accountability.  Find a cohort, and work together to meet your goals.  Success is much more likely if you have discipline AND accountability. 

The eating/exercise algorithms toward the back of the book are all given in 12-week cycles.  Research shows it takes 90 days for us to break or establish good habits, hence the time frame of the curriculum.  Some may need 16 weeks to hit their desired look, others 8 weeks.  That is not the point.  It is a guideline for you to use and develop your OWN algorithms and plans.  In future writings, I will delve into contest preparation, detailing the food, exercise, supplements, water, posing, and everything else.  By contest preparation, I mean the attainment of your absolute best in a given time frame whether or not you ever get on stage. 

Before we start with the actual book, I want to tell you a story.  It is about a guy at the gym who professes to be a nutritional and exercise expert.  His job even entails selling nutritional supplements and doing some sideline personal training.  We will call him BFA.  BFA has to be in the worst shape a person could be.  Contrary to his mirror, the rest of us see him as fat, out of shape – even though he professes a body fat percentage of less than 10…(Every time I have measured him he is greater than 25%).  He is old school in the sense that he thinks big = musculature.  This is not the case.  As anyone who has leaned up knows, the leaner you get, the bigger you look (when done right).

Now BFA loves anabolic steroids.  It is a well-known fact that he takes them, as he is not ashamed of it.  He thinks everyone else should take them as well.  He has even told some of my clients once that diet and exercise stuff does not work for you, come see me, obviously acknowledging in his feeble mind, that steroids are the only and final answer.  Well, BFA, and everyone else of similar mind frame do not even look like they go to the gym, much less use drugs.  The ones who do look halfway decent, will lose it unless they understand the supremacy of proper eating and exercise (See chapter on How Steroids Work).  I do not care if you use anabolic steroids; I am not condoning or condemning the use of them.  I am merely stating that the true physique transformation power is in the information provided in this book, steroids or not.  If you adhere to the information provided in this book you will continue to look good, improve, and better yourselves long after the steroid user gets off his cycle.  Anabolic steroids have the potential to cover up bad eating.  Let me give you the ability to maximize your physique through foods, food timing, and the other tricks mentioned herein.  Do not be tempted by a quick fix.  In the vast majority of cases, it is not a quick fix; it is a sure failure.

This book is for the disciplined: those with accountability and the desire to better themselves and/or their loved ones.  Physique enhancement goals, when in reason, are obtainable.  The information you need is right here.  Applying these principles and this knowledge will work.  Experiment with different protocols, make up your own.  You WILL get there, just stay in control and do it! 

I am available for questions, seminars, and consults if you need or want more information.  I can be reached via email at or via my website

The best of health and wellness!


Dr. Warren Willey is the Medical Director of a medical weight loss center and primary care office in southeast Idaho.  He uses a unique approach to patient care by offering preventative medical intervention by helping people to obtain optimal health and fitness through elite nutritional programs, diet strategies, and exercise programs.  He is a Board Certified Osteopathic Physician, and did his postgraduate training at The Mayo Clinic.  He is a founding diplomat of the American Board of Holistic medicine and a diplomat with The America Board of Family Medicine, The America Board Urgent Care Medicine and The American Board of Bariatric Medicine.  Dr. Willey is highly sought after, dynamic speaker and does healthy living and weight loss presentations around the country.  Dr. Willey is an established author having written a medical textbook and What Does Your Doctor Look Like Naked?  Your guide To Optimum Health, released in 2003.  This book has helped thousands of people lose weight and obtain and then maintain optimal health.  One of his books, Better Than Steroids! , is sold internationally as it is the most concise summary of what you need to know to get that ultimate physique!  He most recently released The Z Diet, the secret to long term dietary adherence! He also writes for a