I love studying the roots of the iron game, especially bodybuilding history. Over the years, I’ve written about many pioneers who paved the way for us—people like Harry Paschall, Peary Rader, Vince Gironda, and Arthur Jones. These were real training experts who knew their stuff. But when it came to nutrition, there weren’t many true gurus. One name that stands out, however, is Irvin Johnson, better known as Rheo Blair.

Blair’s nutritional philosophy was ahead of its time. His high-protein, high-fat approach made him one of the original low-carb diet advocates. At a time when cheap, inferior soy-based protein powders were the norm, Blair was the first to promote a milk and egg protein supplement for muscle growth. His methods helped a wide range of people—from competitive bodybuilders and highly paid celebrities to seriously ill patients—achieve outstanding results.

Protein was the foundation of Blair’s philosophy. As he put it:

You are made of protein, so a protein diet builds you better!

In a nutshell, Blair’s approach emphasized the following:

• Take protein in small, frequent feedings.
• Eat often and never skip meals.
• Balance protein and fat intake.
• Eliminate starches and sugars.
• Take supplements with food.

Blair referred to supplements as “food concentrates.” He believed that the ultimate anabolic food was mother’s milk. Short of stealing some from your newborn, his ideal muscle-building meal included milk, cream, eggs, and his signature protein powder.

In Protein Way of Life, Blair wrote:

Nature seems to indicate that protein and fat should be taken in even balance… By mixing the protein [powder] with half whole milk and half heavy cream, we restore some of the fat removed during processing and achieve a product more normally balanced as to proportions of protein and fat… One may use the protein in pure cream, with no milk at all! One pours cream into a bowl and stirs the protein powder into it, making a delightful pudding to be eaten with a spoon.

He recommended consuming these protein puddings throughout the day in small meals to avoid overloading the stomach.

My Blair-Inspired Muscle-Building Concoction

Over the years, I’ve developed my own version of Blair’s pudding:

• Full-fat ricotta (whey) and cottage cheese (casein)
• Colostrum
• Raw pastured eggs
• Organic heavy whipping cream
• (Optional) Organic blueberries and a touch of raw, unpasteurized honey
• (Occasionally) A scoop of protein powder

I eat this slowly, often taking 30 minutes or more to finish a small serving. To aid digestion, I take betaine HCL and broad-spectrum enzymes, just as Blair recommended.

Not only does this meal taste great (more like a dessert), but it digests well and builds muscle. It’s a perfect snack before bed.