Protein Supplements
Before we discuss and consider protein supplements, a discussion about protein and its role in the body is required
So what are proteins?
Definition
Protein is a macro nutrient needed to maintain and repair the body. Protein is important to muscle cells, improving the overall function of muscles. Improving muscle function can lead to increased power, strength and muscle size (hypertrophy). Protein is the building blocks of muscle and makes up approximately 75% of our dry muscle weight.
Protein is made up of chains of amino acids which are the building blocks of protein. There are twenty-two amino acids, eight are considered ‘essential’ and the rest are considered ‘non essential’. The essential eight amino acids cannot be manufactured by the body and must be supplied in diet. No synthesis of body protein can take place unless all of the essential amino acids are present in diet.
A list of amino acids
| Essential | Non-essential | |
| 1 | Isoleucine* | Alanine |
| 2 | Leucine* | Asparagine |
| 3 | Lysine | Aspartate |
| 4 | Methionine | Aspartic Acid |
| 5 | Phenylalanine | Cysteine |
| 6 | Threonine | Glutamine |
| 7 | Tryptophan | Glutamic Acid |
| 8 | Valine* | Glycine |
| 9 | Proline | |
| 10 | Serine | |
| 11 | Tyrosine | |
| 12 | Arginine | |
| 13 | Histidine | |
*BCAA, Branch-Chain Amino Acid
*Histidine is considered semi-essential.
Protein is necessary to build muscle. Adequate protein (amongst other nutrients) must be consumed for protein synthesis to take place (building new muscle.)
For the same reasons, finding high protein foods is vital for our health in general and for an active athlete, a person who eagerly wants to lose weight or a body builder in particular.
Recommended Dietary Intakes/Allowances (RDI/A’s) for protein
Recommended Dietary Intakes/Allowances (RDI or RDA, dependant upon country) were developed in the 1940’s-1950 during the war with the purpose to identify what soldiers needed to survive and avoid malnourishment. RDI/A’s are based on NEED, not improvement. It was never intended for optimum health, but rather the absence of deficiency and disease. Unfortunately, RDI/A’s are now ‘standard’ in many western countries based on out dated research.
The problem with the majority of health organizations is that they promote one size fits all answers dogmatically. Everyone is different. Advice from such organisation is so general that often it must be disregarded, especially by people wanting to build muscle and strength. This is why you will see serious athletes show complete disregard for such recommendations.
The Joint FAO/WHO/UNU Expert Consultation of 1985 defined the protein requirement of an individual as “the lowest level of dietary protein intake that will balance the losses of nitrogen from the body in persons maintaining energy balance at modest levels of physical activity’. This set the average protein requirement between 0.75g to 0.84 grams of protein per kg of body weight.
The two key points in this definition are the “the lowest level” and “modest levels of physical activity”.
- Approaching nutrition with a mind set of “The lowest levels of dietary protein” is not recommended for individuals trying to building muscle and strength.
- “Modest levels of physical activity” does not apply to people training intensely at a minimum of 4 days a week. Therefore 0.84 grams of protein per kilo of body weight cannot be recommended to the weight training community.
Many of the world’s governments including, Australia, American, Canada, and most of Europe recommend the following:
(Figures are approximate and are presented as the mean of organizations studied)
- 0.75g/kg for adult women
- 0.84g/kg for adult men
- Around 1g/kg for pregnant and breastfeeding women, and for men and women over 70kg
RDI/A’s are not clearly stated for training individuals. This is simply because there has never been a mass study conducted on a weight training community and protein.
For weight trainers, the above recommendations are too low. To confirm this point, these figures are based using BMI (Body Mass Index) as a recommendation of what people should weigh as a reference to protein intake.
BMI’s do not take into account lean muscle tissue. Athletes, bodybuilders and anyone else who has built a lean, muscular physique should not consider using a BMI as a form of measurement. Therefore, these recommendations are not applicable to those wanting to excel at building their body.
The RDA handbook states; “No added allowance is made here for unusual stresses encountered in daily living which can give rise to transient increases in urinary nitrogen output. It is assumed that the subjects of experiments forming the basis for the requirement estimates are usually exposed to the same stresses as the population generally.”
In other words, the intended use of RDI/A guidelines are for sedentary, non weight training individuals. Training is stress beyond usual stress in ‘daily living.’
An interesting example of protein requirements
An interesting fact and a good example of how some requirements become “requirements” is German physiologist, Dr. Carl Voit’s (1831-1908) research. He recommended 118grams of protein per day. He based some of his finding on what people could afford as well as what soldiers were eating at the time and not on how to build a super lean muscular, tone physique.
Dr. Peter Lemon is one of the world’s foremost researchers on protein needs and exercise. He is well respected by elite sports figures and elite coaches, when Dr. Lemon publishes something we take notice. Here is an extract from his findings:
“Exercise causes substantial changes in protein metabolism. In fact, recent data suggests that the protein recommended dietary allowance may actually be 100% higher for individuals who exercise on a regular basis. Optimal intakes, although unknown, may be even higher,
especially for individuals attempting to increase muscle mass and strength.”
-Dr. Peter Lemon, world’s foremost researcher on protein needs and exercise.
Peter Lemon’s research published in “Nutrition Reviews,” (54:S169-175, 1996) indicates that strength athletes need up to 1.8g of protein per kilo of bodyweight to maintain positive nitrogen balance. Some studies showed that even higher protein intakes may be necessary in hard training strength athletes. In a study done on Polish weightlifters (Nutr. Metabolism 12:259-274), 5 of 10 athletes were still having negative nitrogen balance even while consuming 250% of the RDA!
PROTEIN PUSHER!
Of course, with anything, there is the opposite extreme end of RDI/A’s and there recommendations are no better. Who am I talking about? Supplement companies and Bodybuilding Magazines.
Supplement companies and Muscle Magazines are on the extreme end of protein pushing. (Keeping in mind, supplement companies own a large majority of Bodybuilding Mags.) They will find every piece of evidence and study to support consuming protein. They want you to believe that if you don’t eat enough protein you will soon catabolise and loose all your hard earned muscle.
Some bodybuilders and (particular the ones from supplement companies) encourage as much protein as four to five times your body weigh per day. Four to five times your weight in protein is a ridiculous recommendation unless large amounts of anabolic steroids are being used.
These companies are in the business of selling supplements/protein powders, so the more you consume, the more you buy, the more you buy, the more money they make. Supplement companies endorse athletes and as a result they also promote high protein diets.
The problem is that they recommend high amounts to everyone, but not everyone needs a high protein diet. Not everyone trains hard. High protein diets are not recommended or useful if someone isn’t training hard.
So who do we believe? The RDI/A’s and health organizations, or the supplement companies and muscle magazines? The answer is neither (as it often is in situations like these) and the solution is found somewhere in the middle ground.
There is no absolute answer to give you. It would be pure ignorance to state a recommendation amount every one should follow. Some people have more body fat, faster metabolism, train harder, naturally stronger, etc. There are way too many factors to have a dogmatic approach. However, you must feed your body, other wise you won’t recover. A good start for someone wanting to
build lean muscle is 1.7 grams per kilo of lean body weight. The rest is trial and error…
How much protein you need?
Intelligent factors that trainers, bodybuilders and athletes need to take into consideration for protein requirements are:
- Body weight
- Individual goals
- Training regime
- Training intensity
- Training duration
Having trained numerous bodybuilders and athletes, I have never recommended following RDI/A’s for building muscle and performance. It is only natural for people who want to build their bodies to increase protein consumption to assist in achievement of your goals. How much will be dependant on the factors outlined above. The only way to know if you are getting it right is to monitor your progress and how you feel.
For someone wanting to look like Mr. or Ms. Australia, a high protein diet is recommended.
Protein optimizes muscles and muscle equals strength, speed and a faster metabolism. There is not one sport or activity that does not benefit from being stronger. The old adage is true; a stronger athlete is a better one.
As a result of intense and frequent workouts’ more protein is required. This is due to the demand placed on the body. If you do not place a demand on the
body, you simply will not need as much protein compared to some one who does.
Conclusive, absolute scientific data of what “optimal” protein intake is for gaining muscle and losing fat is not a one-size-fits-all answer. Following charts or “recommended amount” of protein need to be compared with the lifestyle of the individual. For example a bodybuilder would never follow a chart that said one kilo of protein per one kilo of body weight. Likewise, it would not be healthy for a sedentary individual to follow a bodybuilder’s protein intake. Protein needs to be tailored to meet the needs of the individual.
Protein & weight loss
Protein has a thermal (heat producing) effect on the body as it accelerates the body’s metabolic rate. Approximately 25-30% of the energy provided by protein is used for digestion. For example, if you ate 50g of protein, approximately 30% of the foods energy would go towards digestion. Compare this to Carbohydrates, 6% to 8% and fats use only 2% to 3% (of food energy for digestion).
Protein accelerates your metabolism to a far greater degree than fats or carbohydrates. In a nutshell, protein foods take more energy to digest which increases metabolism.
Unfortunately the metabolic benefits are not in reference to protein powders. They are in reference to protein found in food. Protein powders have been processed/pre-digested/hydrolyzed for the intent to be faster absorbed. Powders will not have the same effect on the metabolism as wholesome food.
With that said numerous dieters have been buying and using high-protein diets all across Australia, Candia, America and Europe, over the past several years in a hope to lose weight. If you are after weight loss, protein powders are not necessarily required as it is far better to get your energy from real food that has to be digested.
Why use a protein supplement?
Because of the demand training places on the body, extra protein is required. Often diet does not supply all the needed quantities of protein, especially in people in whom proteins demands are higher. Many athletes and bodybuilders choose to enhance their protein intake by using high quality different protein supplements.
Other reasons to use a protein supplement include:
- Convenient and easy to carry and consume
- Relatively cheaper than other lean protein sources (compared to fish, red meat, etc)
- Brings a variety to ones diet (taste)
- Easily digestible and after a intense workout preferable
- If on a restricted eating plan (vegetarian or vegan) its great way to consume complete proteins.
A word to the wise
Don’t be a fool and ever consider going on a protein powder or shake diet plan. A protein powder diet plan is where you mainly consume protein shakes and if you’re lucky, you may have one real meal a day. Don’t be fooled, these diets are always given as a marketing vehicle by companies to sell more supplements.
The two biggest problems with these plans are:
Problem 1- They are not a sustainable way to live, and they never will be.
Problem 2- If we were meant to live off liquids we wouldn’t have teeth (or a sophisticated digestive system). Our digestive system must have real food to digest for our bodies to function correctly.
I have worked with a number of people who have tried to follow a shake diet and every single one of them gained body fat and weight after concluding a shake diet. Not giving your body real food will put the body into starvation mode, which basically means when you do eat real food again, it will surely be stored. This is because the body thinks it has to store the energy from the food as it doesn’t know the next time it will be fed. This function prehistorically is what kept the human race alive thousands of years ago as hunter gathers. As hunter gathers, we were never certain of the next time the tribe would be back from a successful hunt.
Author Bio: Mark Ottobre started his journey to success as “The Fat Kid”. At school he had the nick name ‘Pork Chops’ and was told by a teacher that ‘on of a scale of 1 to 10 in useless lumps he was an 11!’ At the age of 14 he fell into the category of gym goers “trying to lose weight”. It wasn’t until the age of 15 that he was introduced to bodybuilding and found the necessary tools to transform his mind, body and life forever. Found out more about Mark at http://thetruthaboutsupplements.com
Categories: Featured, Nutrition Tags: mark ottobre, Protein Supplements
Water and Weight Loss
The human body is made up of approximately 55 to 65 percent water. Water is essential to life, without question; however its impact on weight loss and long term weight loss maintenance always seems to reveal some controversy. The science from a number of studies suggests that drinking water may promote weight loss, but the argument from there is how does water promote weight loss? The answer appears to be two-fold: Drinking water vs. drinking something else in particular caloric laden beverages such as pop, fruit juices, energy drinks, sports drinks, etc. lowers total energy intake by eliminating beverage calories. Drinking water vs. drinking nothing at all increases energy expenditure and rates of fat utilization. Experiments have shown that drinking 500 ml of water (roughly 17 oz) increase energy expenditure by 24 calories. Therefore, over a year’s time, drinking 1 liter of water a day would increase your annual energy usage by 17,000 calories, equivalent to roughly 5 pounds of fat. Independent of covariates, water is of great importance in long term weight loss maintenance. Most of the studies on this also show something of great interest: non-caloric beverages such as diet pop, diet energy drinks, etc. were not comparable to drinking water, despite similar calorie content. So, once again, Mom was right: drink water!
Author Bio: 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 recently released The Z Diet, the secret to long term dietary adherence! He also writes for a number periodicals and web sites. He has 25 years experience with exercise development and nutritional intervention.
Categories: Nutrition Tags: dr willey, water, weight loss
Interview With Dale A aka Big Black
How did you get started in the world of bodybuilding?
After spending the better part of the ’90′s partying, I needed a change in my life. I wasn’t in competitive sports anymore (23 years of baseball, 14 years of basketball) and needed a change (party’s aren’t a recreational event that will promote good health lol). One day after another night out, I got it through my head that I needed a change. I went into the basement and started lifting anything I could … May 26, 2001, my life changed as I loved the feeling I had just lifting “objects” in my basement.
Went out and got some free weights, a “few” benches … more weights … tread mill (more weights lol) etc. That same year, I went back to Trinidad and Tobago for the first time in 15 years. This was only 3 weeks after the tragic events of September 11th, so flying anywhere and getting there on time wasn’t happening (usually takes about 5 – 5.5 hours to get there … took 14 hours with all the delays). I went into the gift shop looking for anything to buy to keep me from going nuts. I saw & bought my first Muscle Mag … It was like giving candy to a crying child, because all I did was read that magazine 70,000 times and never said a word … I was (still am) HOOKED!!!
Oddly enough, I never left the confines of “the basement” (still
banging & clanging the iron down the … approximately 2000 lbs of
free weights are there). Never wanted to use the excuse “I’m too tired to go to the gym” … “it’s too cold out” … “the gym is too crowded” etc … I gotta come home at some point, so no excuses will come from me about not working out.
So when I say this is “home grown muscle” … I’m really mean it!!! 
What Training Routine Do You Use To Get That Quality Physique?
I kept my training relatively simple for the first few years (heavy squats, bench, deadlifts etc). I still incorporate those same exercises, but I mainly use dumbbells (to get a better contraction). I also attach resistance bands to the weight (100 lbs of added resistance when fully extended) … So if using my 135 lbs dumbbells (each hand) while doing rows, the added 100 lbs at full contraction makes for a truly brutal workout (with great results).
Keep my rest periods short (30 – 45 seconds) … reps relatively high (along with the weight staying relatively high at whatever movement I’m doing).
Seeing that I workout in my basement, I go “out of the box” with some of the exercises I do … hitting muscle groups from different angles (watch Charles Glass videos helped to open my mind to different things)
What’s your diet like?
I like my protein from different (clean) sources. Turkey, chicken, ground veal/beef, protein shakes, egg whites etc. I like to mix those up on a daily/weekly basis. I’ve found though, that using quinoa, aloe juice, kelp & lentils have really helped with my gains (and with leaning out).
What’s your motivation?
Being blessed to wake up every morning & having the opportunity of bettering myself (in all ways). What ever I may have done the day before, I get motivated to better “today”!
Also have a motivation to compete as a master (next year) & being in the best shape of my life!
If you could give once piece of advice about bodybuilding/fitness what would it be?
Be honest with yourself (and don’t beat up yourself for something that didn’t go your way … learn from it and get on with the business of bodybuilding).
Proudest bodybuilding/fitness accomplishment?
Changing my life to a healthier life style is my proudest accomplishment. Also stepping on stage (and winning my class) for the first time was huge for me (hope to knock some heads when competing as a master as well lol)
Any plans for the future?
To get into the fitness industry on a full time basis … to motivate/help people to have a better quality of life through health/nutrition truth my actions & words. That being said, also want to get people’s “mind right”. We/I can teach all the exercises and proper foods to eat, but excellence doesn’t happen without your head being in check.
Favourite Cheat Meal?
“Hero’s” steak sandwich on Wednesday’s at 4pm!!!
Favourite Exercise?
Love hitting back with bent over rows … HEAVY
Favourite Bodybuilder?
Toney Freeman – X Frame
Dexter Jackson – NEVER off & doesn’t get the respect for being one of the best to ever step on stage!!!
Ronnie Coleman … “Ya buddy” … nuff said!!!
Have to give it up to Lenda Murray & Iris Kyle as well … true legends!!!
I know you asked for one, but hey they’re all great!!!
Favourite Quote?
“trust those that tell you the truth, not what you want to hear” (self quote)
Categories: Featured, Interviews Tags: big black, dale a, interview
How To Time Your Supplement Stack
Several bodybuilders, athletes and fitness enthusiasts seek out supplements to increase their muscle mass and strength, as well as to improve their conditioning, athletic performance and health. There are thousands of supplements on the market today and it can become overwhelming in choosing which ones to use and when to take them. Timing is important in stacking supplements, for achieving results most effectively and avoiding health risks.
I have always recommended sticking to the basics when it comes to supplements. A multi-vitamin and mineral, glutamine, creatine, protein, caffeine and possibly a nitric oxide product can be safe and effective when used properly. Products that make lavish claims in muscle gain or decreasing bodyfat levels should be questioned. There are no miracle pills out there. The key to success is consistency with intelligent and intense training and sound nutritional habits. Supplements can definitely help someone achieve their physique or performance goals, but they should not be heavily relied upon.
With that said, I first recommend a multi-vitamin and mineral because most of us do not consume the USDA recommended 7-9 servings of vegetables each day. Not only that, but data collected by the U.S. government shows that the nutritional content of America’s vegetables and fruits has declined since the 1950s, significantly in some cases. In order to ensure sufficient vitamin and mineral intake, I recommend taking a multi-vitamin and mineral. These products can vary, but most suggest taking twice a day, once in the morning and once in the afternoon. Look for one that is time-released and includes antioxidants (Vitamin A, C, E and Selenium) to prevent free radical damage, a Vitamin B complex for stress and energy, and Calcium/Magnesium for bone health and to maintain muscle function.
Glutamine is the most abundant amino acid in the entire body, and the body uses it to synthesize protein and repair muscle fibers. Glutamine is crucial in the recovery process and will help prevent post-workout soreness. The body can make a certain amount of glutamine, but taking additional amounts (within reason) in supplemental form can help keep muscles in an anabolic state and boost the immune system. A serving of glutamine (1 tsp) is equal to 5 grams. I recommend taking 2-3 servings a day; post-workout and before bed are the optimal times to take this amino acid.
Protein is found in a variety of foods, particularly meats, but whey protein is the ultimate. It is the highest quality and best form of protein available, providing branched-chain amino acids (BCAA’s). BCAA’s are the building blocks of muscles and will help one’s ability to speed up recovery and increase muscle mass from workout to workout. It is very important to have a protein source after resistance training. Whey protein is easily digested and quickly absorbed by the body. It is often referred to as a “fast” protein, for its ability to quickly provide nourishment to muscles. I recommend an intake of 30-40 grams of whey protein post-workout.
Casein protein is a slow digesting protein, unlike whey protein. It is a phosphoprotein found in milk. Studies have shown that casein sustained amino acid elevations for 7 hours after ingestion. It has demonstrated a strong anti-catabolic effect. Whey protein increases protein synthesis to a high degree, but casein is much more important in preventing muscle breakdown. It is for this reason that casein protein intake is best before bed, offering a sustained release of amino acids. Whey protein is best taken post-workout, due to the fast absorption rate.
Creatine is a naturally occurring compound our bodies make and can be found in fish and beef. It is used to supply energy to our muscles through a conversion that produces our muscle’s ultimate energy source, Adenosine Triphosphate (ATP). ATP is used during anaerobic respiration (glycolysis) and fuels resistance training workouts. Creatine can help increase lean muscle mass and is also responsible for improving performance by increasing strength, endurance, and energy levels. Creatine hydrates muscle cells with water molecules, causing muscle fibers to become bigger and stronger.
Creatine monohydrate was the first creatine product to hit the market back in the 1990’s. Several improved types of creatine have been produced since then that cause less water retention. Kre-Alkalyn is a “buffered creatine” that does not convert into creatinine, a waste product, before it reaches the muscle cells. Kre-Alkalyn is processed at a higher pH level than regular creatine monohydrate. It is believed the conversion of creatine to creatinine being slowed or stopped may help the body absorb more creatine, thus lowering the dosages required for beneficial results.
Kre-Alkalyn is believed to have all the benefits of creatine monohydrate use, with decreased water retention and the elimination of “bloating” past users have reported. The efficiency and safety of creatine monohydrate is well established in scientific literature and thus Kre-Alkalyn is believed to have the same ergogenic abilities and safety profile. It is recommended to drink plenty of water to prevent dehydration due to increased muscular water uptake from the rest of the body. Pre-workout is the suggested time to take Kre-Alkalyn, and at least 30 minutes following a meal.
Caffeine is an alkaloid and is present in different ratios in different plant sources such as; guarana, kola nuts, coffee, tea, cocoa beans, and other natural plants. Caffeine is the most popular drug on the globe; six caffeine containing plants are used more worldwide as a beverage than any other plants and herbal materials put together. It is a powerful stimulant to the central nervous system. This fast-acting substance is a maximum energy and power output accelerant. The structure is very similar to adenine, a component of ATP– your muscle’s energy source. Caffeine, much like Ephedra, acts neurologically to increase mental alertness and allows for a more intense focus.
The metabolite of caffeine, paraxanthine, is responsible for an increase in the lipolysis process. Lipolysis is the breakdown of fat stored in fat cells. Glycerol and free fatty acids are released into the bloodstream to be used as a source of energy by muscles, the fat becomes oxidized within the mitochondria of the muscle cells. Excessive caffeine use can produce undesirable effects, which may include anxiety, heart palpitations and accelerated heart rate. Adults should limit their intake to about 200-400mg per day, which is equivalent to 1-2 cups of coffee. Caffeine is best taken earlier in the day, before workouts.
Nitric Oxide (NO) is a cell signaling molecule, which means it directs a vast array of biological processes in your body. It is a gas made by enzymes breaking down the amino acid, L-Arginine. Therefore, L-Arginine acts as a precursor to nitric oxide. The most beneficial ability NO has to muscle growth is that it is a hemodilator, which means it widens your blood vessels. This in turn, increases blood flow and oxygen to your muscles, which can potentially increase the “pump” during training. Hemodilation also helps with nutrient delivery and uptake, which is essential for recovery.
N0 may also indirectly initiate fatty-acid oxidation. The University of Milan has found that nitric oxide stimulates the synthesis of new mitochondria. Mitochondria are known as the “powerhouses” of the cells because they are used for generating almost all energy produced in the body. Mitochondria is where all fat is burned and controls your cellular metabolism. Timing should be considered. For instance, it is not recommended to take caffeine and nitric oxide within 4 hours of each other, one causes hemoconstriction and one causes hemodialation, respectively. These two supplements have different functions and should be used appropriately. People with hypertension should avoid using nitric oxide because it can increase blood pressure. It is suggested to take NO on an empty stomach.
There are numerous other supplements that are on the market, but I believe the ones I have outlined have been proven to be the most beneficial. Below is a sample of how to stack these supplements together. Lastly, remember to not sacrifice hard, intense training and a healthy lifestyle in place of supplements. Supplements are just that, they help supplement your gains.
TIME SUPPLEMENT
7:00am Meal 1
Multi-Vitamin and Mineral
8:00am Caffeine- 200mg
(Pre-workout) Kre-Alkalyn- 1 srvg
10:00am Meal 2
(Post-workout) Whey Protein (30-40g)
1 tsp Glutamine (5g)
1:00pm Meal 3
Multi-Vitamin and Mineral
2:00pm Nitric Oxide 1 srvg
4:00pm Meal 4
5:00pm Nitric Oxide 1 srvg
7:00pm Meal 5
8:00pm Nitric Oxide 1 srvg
10:00pm Meal 6
Casein Protein (30-40g)
1 tsp Glutamine (5g)
Author Bio: James Kohler has established himself as a fitness expert with his exceptional knowledge, outstanding physique, and by unselfishly communicating his fitness philosophies to others. He is a health advocate that genuinely wants to help his clients get in shape. James has successfully worked with people of all backgrounds and levels; collegiate athletes, fitness enthusiasts, competitive bodybuilders, actors, CEO’s, executives, doctors, teenagers, and the elderly. You can find him at www.jameskohler.com
Categories: Nutrition Tags: James Kohler, stack, supplement, supplements, timing
Calorie quest: how can a hardgainer with a small appetite eat big?
Q: I’m definltely a hardgainer. When I look through the magazines, I realize that to get big, I need to eat a lot of food. But I just can’t–I don’t have that much of an appetite. What advice can you give me?
A: Mr. Olympia Ronnie Coleman once broke his entire mass strategy down to these few words: “Lift a lot of weight and eat a lot of food.” It has certainly paid off for him, since he has continued to make gains right into his late 30s and as he turns 40 on May 13. Let’s face it, although Ronnie hits the iron harder than anyone and downs huge amounts of food, he’s admittedly an easy gainer.
Still, hardgainers can benefit from his words of wisdom. You have to eat, really eat. Top national amateur bodybuilder Mark Dugdale puts eating into perspective: “Look at eating as another aspect of bodybuilding that you have to train for,” he says. “You have to eat all the time, about every three hours, which comes out to 5-6 meals a day.”
Yes, that’s quite a change from the traditional three squares, but it’s the backbone for mass gains. Mark continues: “Eating that often is very hard when you first start out, but it’s easy if you take it in stages. Just as you add a 10-pound plate to each side of the bar to gradually increase your bench press, you must also make gradual changes in your diet, adding larger portions of protein and carbohydrates or adding an additional meal.
“If you currently eat three meals a day, don’t jump to six immediately. You wouldn’t double the weight on squats in one workout, so don’t go to extremes with your meals.” Mark points to the body’s ability to adapt. “If you commit yourself to eating consistently, just like lifting weights, your body will eventually adapt and require you to eat every few hours. I’ve slowly trained my body to expect a quality meal every three hours or less. Now I have to eat 5-6 meals a day just to function normally.” Like clock-work, his stomach begins to growl within three hours of eating.
FAT VS. APPETITE
While some hardgainers might believe higher-fat foods to be a welcome addition due to their concentration of calories, Mark takes the opposite approach, shying away from a lot of fat. “High-fat foods kill my appetite, whereas leaner proteins and carbohydrates increase it,” he says. “Stimulating the metabolism is what makes me want to eat, so while high-fat foods might be high in calories, they also make me not want to eat for several hours afterward.”
He’s right. Research shows fatty foods tend to slow gastric emptying, the speed at which foods flow through the stomach and digestive system. If you hope to eat every three hours, you’ll need foods that are “clean,” or devoid of excessive fat, such as plenty of carbohydrates and lean proteins.
Mark also emphasizes breakfast and the post-training meal because they allow the body to absorb more calories and carbohydrates. Here, he says, is an opportune time to eat: “Take advantage of these meals because most of the carbohydrates you eat will support muscle glycogen stores.”
WHILE YOU ARE SLEEPING
Former Mr. Universe Lee Labrada, who started out as a self-described hardgainer with a fast metabolism, stresses the importance of eating before bedtime to prevent a catabolic state. “For a young hardgainer, it’s the right thing to do,” he says. “I would recommend a small bowl of oatmeal and a meal replacement powder. Oatmeal digests slowly, and casein, one of the proteins common to meal replacements, is the slowest-digesting protein available.” The trick here is to provide long-lasting carbohydrates and muscle-building protein to nourish your body while you sleep.
Like Mark, Lee, now CEO of a burgeoning nutrition company, thinks keeping fat low allows more room for carbohydrates and protein. “Fat slows you down, but you should still make way for functional fats like flaxseed oil and fish oils,” he says. Flaxseed oil helps fight muscle inflammation, and omega-3 fats common to salmon and available in supplement form preserve muscle glutamine, the anticatabolic amino acid. Omega-3s also help increase glycogen storage.
Any other tricks, Lee? “Try taking digestive enzymes with meals. I tried them when I was competing and trying to pack on quality weight. They assist in digesting and breaking down your food. A big part of adding mass is eating enough, the other part is absorbing what you’re actually eating.”
Credits:
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Categories: Nutrition Tags: eat loads, hardgainer
Life The Way I See It
Wake up, eat, train, sleep. The news? All bad. Thats a problem for somebody who’s pushing forward. The solution? Turn it off, forget about it. The only thing I can control is my day. My training. The positive impact I can have on my life and others. I believe in God’s plan. Thats my security blanket. So i’m going to keep making decisions on the spot. Going with my gut. Living in the moment. I’m a firm believer everything happens for a reason. I also believe if you want something you’ve got to take it. If its ripped abs. A nice house. A luxury car. Whatever? Take it. I personally only want the first of those. If our country learns nothing from this crisis then we should learn to appreciate what we have. Stifle greed. Damn opulence. Forget the Jones’s and keeping up with them. Do what you do. Love what you have. For all you in the muscle ink crew you know that we can turn our bodies into twisted steel thats priceless. Stronger, bigger, leaner, faster. So if your feeling how I feel let me know. Its a positive look. Its the way I see things. What about you?
Credits: Brought to you by Dr.Vitabulk from vitabulk.com
Calf power: want to boost your squat total? Aim low with these strength moves
WHEN IT COMES TO the squat, many lifters consider it first and foremost a quadriceps exercise; some know it hits the hamstrings and glutes just as well. But very few lifters ever consider the calves’ involvement in the squat.
World-class squatters know that the calves play a big role in squatting big: When you come up out of the hole, not only do you have extension at the hips and knees, but also at the ankles. The gastrocnemius–the upside-down heart-shaped muscle on the lower leg–is a major player here. Then there’s the stabilization performed by the soleus throughout the entire exercise.
If you usually skip calves, stop. You need to be training them for strength, not just so they look good when you wear shorts. And forget all you’ve heard about high reps for calves; it’s time to train them heavy to carry that strength over into your squat.
STANDING CALF RAISE
No need to wait for the standing calf machine to free up. Head for the power rack for a calf raise that better mimics the squat. Set the hooks so that when the bar rests on them, it’s at shoulder height or slightly lower. Place two 25-pound plates together (or a wooden block) about I1/2 feet in front of the bar. Load the bar with enough weight to get 5-6 reps and no more. With your back facing the bar, place your shoulders under it and stand on the plates so that the balls of your feet are on the edges and your heels touch the floor. Lift your heels as fast as possible, keeping the bar in contact with the power rack posts at all times (you should be pushing your body up and back toward the rack). Slowly return your heels to the floor and repeat. At the end of the last set, do as many partial reps as possible until you can barely budge your heels off the floor.
SEATED CALF RAISE
Drag a flat bench into the power rack and set the 25-pound plates about 1 foot in front of the bench. Set the safety pins so that when the bar rests on them, it’s at the same height as your knees or slightly lower when you sit on the bench. With the bar resting on your thighs (about 4 inches up from your kneecaps–for comfort, put a towel on your lap), your feet on the plates and your heels down, lift your heels until they’re just past parallel to the floor. Slowly lower your heels and repeat. Do partials at the end of your last set.
RACK UP YOUR CALF STRENGTH
Do three sets of each exercise once or twice a week EXERCISE SETS REPS Power Standing Calf Raise 3 5-6 Power Seated Calf Raise 3 5-6
Credits:
- BY TIM SCHEETT, PHD
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Close call: when benching, choose your grip width carefully
Q: WHAT’S THE optimal grip width to use to target the triceps on the close-grip bench press?
A: The traditional bench press usually refers to a flat-bench press performed with a grip that’s shoulder-width or wider. The primary muscular emphasis is on the chest. The close-grip bench press, on the other hand, typically refers to any grip that’s narrower than shoulder width, which greatly increases the emphasis on the triceps. But where between shoulder-width and hands-touching is optimal? That’s a debate that many disagree on.
TOO CLOSE FOR COMFORT. Some bodybuilders take the name of the exercise too literally and bring their hands so close that they almost touch. They often reason that the closer the grip, the greater the triceps involvement must be. While a grip this close does target the triceps, it also negatively impacts the wrists and elbows. The excessive joint stress could lead to injury, especially if you press heavy weight (and the heavy weight is more difficult to balance).
CLOSE ENOUGH. Many bodybuilders use what’s affectionately known as the “thumb grip”: They place their hands at the point where their extended thumbs meet at the tips (about 6 inches apart for most guys). This is as close as you’ll ever want to go. It hits the triceps well, but you may still find it stressful on the wrists and elbows.
JUST RIGHT. Few bodybuilders realize that a grip just less than shoulder-width apart is close enough for the close-grip bench press. It effectively targets the triceps just as well as any closer grip yet dramatically reduces the stress placed on the wrists and elbows. Plus, you’ll find that you can press more weight than a closer grip would allow, which means better overload on the triceps. Just be sure to keep your elbows in close to your sides to minimize chest involvement.
CLOSE TO YOU. Because bodybuilding is an individual thing, experiment with different grip widths until you find the one that’s comfortable for your wrists and elbows but feels the best on your triceps. If you can’t find a grip width that “feels” best, stick with a shoulder-width grip for optimal mechanics, wrist comfort and maximal triceps development.
Credits:
- BY TIMOTHY C. FRITZ, CSCS
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Cheat sheet: do what the pros do eat more in order to lose more
Q: I’m trying to lose fat and am strict with my diet, but a few people in my gym recommended that I cheat once in a while. How can I do that without getting fat?
A: Getting lean boils down to one thing: creating an energy deficit. Besides doing aerobic exercise, many precontest bodybuilders follow fairly strict low-calorie diets, most of which stress lean protein like skinless chicken breasts, egg whites, tuna and protein powders.
In addition, many dieting bodybuilders limit their carbohydrate intake to 200-350 grams a day, depending on their size, metabolism and level of activity. Keeping carbs low increases the energy deficit and helps control insulin, a hormone that stimulates hunger and plays a role in fat storage. It’s believed that lower insulin levels facilitate the burning of bodyfat.
But the downside to creating an energy deficit is that the body often adapts to the shortfall in calories by burning fewer of them. A break from a low-calorie diet (i.e., a cheat day) can interrupt this slowdown.
There are other benefits to cheating. Fat-busting diets can cause a decline in levels of thyroid hormones and leptin (which directly affect fat-burning) and IGF (insulinlike growth factor, whichs supports muscle growth). Splurging a bit can bring them back to normal.
RESTRAINED INDULGENCE
Most bodybuilders diet strictly enough, along with doing added cardio, to create a weekly energy deficit of at least 3,500 calories and sometimes as much as 5,000 calories a week. So adding one cheat meal a week (a typical splurge may consist of 500-800 calories, which, in the big picture, isn’t that enormous) won’t affect the overall fat-burning process.
In fact, says IFBB pro King Kamali, cheating actually helps. Known for always coming into a contest in superb shape, King cheats about once every 10 days. “My precontest cheat meal will primarily be a McDonald’s Double Quarter Pounder with Cheese or a Big Mac.” That’s about 600-700 calories, though he might go even higher. “If I’m ahead of the game, I’ll have both!”
King feels the cheat meal provides a much-needed mental break from dieting while jump-starting his metabolism. “This meal gives my metabolism a good kick in the ass,” he says, adding, “I’ll make sure to drink a lot of water to prevent fluid retention from the salt in the fast food.”
1, 2, 3 SPLURGE
Like all bodybuilders, Troy Alves, just off a sensational rookie season on the IFBB circuit, relies heavily on nutrition to help hone his physique. But he, too, believes in cheating and splurges every third day. “I like to go with something like a cheeseburger, no bun, wrapped in lettuce. If I want a carb meal, I’ll eat an extra-large sweet potato with a little butter and brown sugar. Believe it or not, my body always seems to look harder the next day.”
Keep in mind, when trying to strip off bodyfat, a cheat meal–not an all-out gorge-fest–can be part of the overall picture. As long as you’re eating 5-6 times a day and controlling your calorie and fat amounts while increasing your protein somewhat, a cheat meal shouldn’t set you back.
Credits:
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Categories: Featured, Nutrition Tags: cheat meal, pros
Interview With Professional Fitness Trainer Juliet Banks
How did you get started in the world of bodybuilding?
In 1983 I was studying Kempo Karate and training to be a womens full contact champion. I was also swimsuit modeling and entering calendar contests and reached a plateu in my martial arts training and running program. My coaches suggested I cross train lifting weights at a localhard core dudes gym. Being single I was more than eager to check out the place where most of the goodlooking buff men hung out at (smart girl) and had plenty of help with spots and learning the technique of lifting. I soon had more powerlifting and bodybuilding friends that I could count and we were like a family going to contests and supporting one another. I was usually the only chick and all of the big guys always protected me and my interests. Of course the biggest and the best man in the gym caught my eye early on and truly inspired me to compete. I have always been an athlete and an artist and enjoy a solitary sport where I can depend on my drive and determination. I am convinced it is like no other woman on Earth. I met Rachel McLish at my first contest and she had just won the Olympia a few years earlier and she told me my body was beautiful to keep going.
What Trai
ning Routine Do You Use To Get That Quality Physique?
I alternate between single body parts and super sets depending on the results I am desiring. Each of my reps are controlled and my focus is on feeling that muscle fire and contract.
What’s your diet like?
I eat 5-6 smaller meals and balance my protein, carbs and fats according to what my body needs. I never eliminate carbs and simply alternate between veggie, starchy and simple and cycle them. I try not to cook my veggies and my protien sources are Whey, egg whites, fish and chicken and somtimes dairy. My fats come from NUTS, avacados and what is in my meats and of course my Omegas or Lecithin Supps. Yes I am a nut aholic. I am very in tune with my body and know what it needs to thrive and respond the way I want. This comes with a lifelong of experience I guess. I also keep my PH balanced and try my best to stay in a more alkaline state.
What’s your motivation?
The confident feeling that “My Body is My Canvas” and it is an art I must continue to develop and share. Most definitely, the natural high on life feeling and phenominal sex drive that lifting and living fit gives me.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Nothing worthwhile comes easy but it won’t come at all if you are afraid to try and fear failure!
Any plans for the future?
Continue to make voluptuous, athletic, well developed feminine muscle. To be further published and make beautiful images, compete, share my art, ideas and passion. I want to work with the best in the industry or develop new fitness forums. I want to enhance the art of bodybuilding, figure, fitness, bikini and be well known in the fitness industry.
Favourite Bodybuilder?
Rachel McLish and Lee Haney
Favourite Quote?
By Marianne Williamson
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
Bodyspace: http://bodyspace.bodybuilding.com/JulietArtThou
Facebook: http://www.facebook.com/profile.php?success=1&id=100000210617495
Youtube: http://www.youtube.com/user/julietmusclegoddess
Twitter: http://twitter.com/musclegoddess
Categories: Featured, Interviews Tags: juliet banks, julietartthou, physique artist, professional trainer
Mind over matter: when it comes to body-building success, it’s what’s between your ears that counts
THE HUMAN MIND AND BODY are so closely connected that you’ll never be able to achieve your desired fitness goals without harnessing the power of your mental energies. We’ve all heard the story of the mother who was able to lift a car off of her injured child in a moment of dire emergency. Once the mind is sufficiently stimulated, there’s no telling what feats the body is capable of. But just as you train your body to be bigger and stronger, it’s equally necessary to train your mind to attain a bigger bench press, a leaner midsection or a better functioning cardiovascular system. Here are a few ideas on how to do just that:
- VISION. “Where the mind goes, the body will follow,” has always been a saying I’ve believed in. You have to have a clear idea of what you’re trying to achieve if you want to generate the degree of willpower it takes to overcome difficult obstacles. Vision gives you purpose, and that purpose generates faith and confidence.
- IMAGINATION. Imagination can move mountains. When training arms, I used to feel as if my pumped-up biceps were huge peaks. Some bodybuilders walk around the gym imagining that they’re Ghengis Khan or Conan the Barbarian. Focusing on such images creates increased levels of mental and emotional energy to help power you through difficult workouts at a greater intensity.
- INSPIRATION. It’s not enough to simply imagine what kind of physique you’re trying to develop. To form a powerful mental picture of your goal, it helps to pick individuals who have already achieved the level that you’re trying to emulate. In my case, I admired the Herculean physique of Mr. Universe Reg Park, who had the kind of size and strength that I wanted to develop in my own physique. A bodybuilder of shorter stature might choose champions like Franco Columbu or Lee Priest as personal role models.
- TRAINING PARTNERS. I always preferred finding a training partner who would inspire me to do my best in my workouts. In my early years, when building superior calves was one of my major goals, I went to South Africa and trained for a time with the aforementioned Reg Park, who was able to do calf raises with weights close to 1,000 pounds. When it comes to training partners, there’s nothing as valuable as someone who fills you with energy and purpose.
- MOTIVATION. Developing the maximum amount of motivation involves a range of lifestyle choices. You won’t be highly motivated if you hang out with friends who don’t train and who have no respect for your ambitions to develop your physique. Many bodybuilders will post photos of the champs around their homes for constant visual motivation. Trying to get ripped for a contest? A photo of a lean, defined torso taped to the refrigerator door can work wonders to help you stay on a diet.
Credits:
- BY ARNOLD SCHWARZENEGGER, MR. OLYMPIA 1970-75, ’80
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Categories: Featured, Motivation Tags: Arnold Schwarzenegger, matter, mind
Carb wars: sorting the good foods from the bad in the new battle of the bulge GI style
RICE CAKES, BAD. BEANS, great. Watermelon is bad. Chocolate’s all right–if it’s dark chocolate. What kind of food thinking is this? It’s all based on the glycemic index, which veteran bodybuilders know as the key to fast-burning and slow-burning carbs.
For quick replacement of muscle glycogen after a heavy workout, the fast, high-GI carbs are best. For longer-lasting energy and satiety, the slow-burning, low-GI foods are recommended. Of course, the GI numbers change when different foods are combined into a meal. Now, several new books make the GI approach easier to understand. The New Glucose Revolution by Jennie Brand-Miller, PhD, and colleagues (Marlow & Co., 2003) provides understandable explanations and updated GI numbers. Companion books, such as 100 Low GI Foods, give additional details.
The GI Diet by Rick Gallop (Green Light Foods, 2003), just printed in the United States by Workman Publishing, simplifies the high- and low-glycemic foods into red-light, yellow-light and green-light foods for weight loss. Gallop, who headed the Heart and Stroke Foundation of Ontario, Canada, began dieting after he gained some 20 pounds during inactivity while healing from an injury. He was able to lose the weight on a Zone-type diet, but when he had 50 friends go on the same nutritional regimen, only two of them stuck with it. The other 48 felt too hungry and too deprived and/or that the food plan was too complicated. So Gallop set out to design a diet that eliminated both concerns. The GI Diet, he says, helps keep blood-sugar levels stable so the body can shift into fat-burning mode instead of fat-storage mode.
The diet is simple. You avoid the red-light foods, eat yellow-light foods only occasionally and eat lots of the green-light foods. (See www.gidiet.com for more information.) You still need to exercise restraint, because no matter how full you are with green-light foods, the red-light foods can still tempt you.
Like many diets, you can have all the veggies you want (most fibrous foods are “free” foods, so chomp away), and the protein requirements should sound familiar: Eat lean protein six times a day. That’s the tuna, fat-free cottage cheese, very lean beef and egg whites that bodybuilders know so well. The difference is in the carbs. They should be about 55% of your calories, same as a traditional diet, but most are low-GI carbs from vegetables, beans, selected grains, some starchy vegetables and certain fruits.
So this approach goes a giant step further than a simple low-calorie diet, although you’ll likely end up eating fewer calories with a low-fat, low-GI eating plan. The special benefit is that it keeps blood-sugar levels more stable, and therefore your body’s insulin production doesn’t hit peaks and valleys, either. Insulin, a muscle-building hormone in some circumstances, can also promote fat storage, so you want to control it. Blood-sugar highs lead to blood-sugar lows, which make you feel hungry. Eating low-GI foods helps you avoid those highs and lows, so you feel satiated longer, Gallop notes.
WEIGHT LOSS VS. PEAK PERFORMANCE
The Brand-Miller books are more encyclopedic regarding the body’s response to carbohydrate. The main book, The New Glucose Revolution (a major update from The Glucose Revolution of 1999), has sections on weight control, peak performance for athletes, heart health and insulin resistance, lots of questions and answers and a comprehensive listing of foods and their glycemic indexes and glycemic loads. The glycemic load is a new concept that takes into account serving sizes; the GI is based generally on 50-gram servings, which aren’t typical for many foods.
In modern times, as people ate more saturated fat, less fiber and more refined grains, their blood glucose and insulin response got higher, which some experts link to the development of heart disease and diabetes. Low-GI foods can aid fat loss because they provide longer-lasting satiety, notes the book. On the flip side, high-GI foods can leave you hungrier as blood-glucose levels fall after their rapid rise, and stress hormones released in response to high-GI foods may stimulate appetite.
The Brand-Miller book doesn’t neglect the athlete. It devotes considerable space to performance nutrition, including the need for pre- and postworkout carbohydrates: lower-GI foods before, high-GI foods during and after.
No need to get bored on a low-GI diet; both the Brand-Miller and Gallop books offer recipes. For even more cooking and recipe information, Gallop and Emily Richards have written a companion book, Living the GI Diet (Random House Canada, 2003). You also don’t need to memorize all the GI numbers. The New Glucose Revolution offers several pocket guides, such as The Complete Guide to Glycemic Index Values.
Surrounded by the low-carb-diet frenzy, it’s good to have guidelines for tailoring carb intake to your needs. The two basic books will make you more aware of sustained-energy foods and the importance of serving sizes. You can still have your fruit, milk, bread, pasta and potatoes, as long as they’re the right kinds in the right amounts, eaten at the right times.
Lighting the Way
Red-Light Foods With High GI Green-Light Foods With Low GI
AVOID THESE IF DIETING* EAT THESE; NOTE PORTION LIMITS
Instant rice Basmatl rice (2/a cup cooked**)
Mashed potatoes New potatoes, boiled (2-3 small**)
Cornflakes Old-fashioned oatmeal
(from 1/2 cup dry**)
White bread Stone-ground whole-wheat bread
(1 slice**)
Watermelon Apple
* But suitable after a hard workout.
** Recommended green-light portion sizes listed. Based on Rick Gallop's
The GI Diet.
Credits:
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Interview With Danny J
How did you get started in the world of bodybuilding?
It was really a progression of things. I was a gymnast growing up so I was very much into fitness anyway, then I became an acrobat, but I had a horrible bacterial infection that paralyzed me for most of a year. I ended up spending a lot of time at the gym rehabilitating myself and I decided to take a personal trainers course to teach myself. From then it just started to become something I wanted to know more about. When I started seeing great results with nutrition I decided to compete.
What Training Routine Do You Use To Get That Quality Physique?
Honestly, I think diet is more of a factor than any training routine. Sometimes I train like a gymnast or a crossfitter, sometimes I get in a rut and just do 4 day splits. I do cardio consistently, some high intensity and some longers sessions. The main thing is changing it up daily and staying consistent with clean eating and cardio.
What’s your diet like?
I eat every 3 hours. Lots of veggies and chicken, fish, turkey and egg whites. My favorite meal of the day is my oatmeal for breakfast. I don’t really have dairy anymore, like cheese or even yogurt. I was a vegetarian for over 10 years, and I saw such a HUGE difference in my physique once I started adding in protein shakes and fish. To this day, I still hate beef.
What’s your motivation?
My original motivation was just too look and feel good. Now I just love my life and I maintain this lifestyle because it makes me happy. I also strive to be an example to others in my daily life.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Be patient. Don’t give up when you don’t see progress right away. The key to fitness is consistency, that means making healthy choices EVERYDAY
Proudest bodybuilding/fitness accomplishment?
Most recently I was a finalist in the Bodybuilding.com/Ironman Bodyspace Spokesmodel contest. There were about 150 girls who started in the contest. I was flown to LA to compete in the LA FIt Expo against an IFBB PRo, Oxygen Cover girl, and two other national champions.. to be in that Line-up was humbling and surreal
Any plans for the future?
My goal this year is to get a magazine cover, grow my personal training business with my husband, and to continue writing for examiner.com and Max Sports & Fitness Magazine. I would love to create a working relationship with a great supplement company that I can represent and believe in (sponsor) and just keep finding the opportunites that will arise.
Favourite Cheat Meal?
Hmmm… this isn’t really a meal, but I love Chocolate Skittles.. and I can’t find them ANYWHERE anymore!! If anyone can, send them to me!!!
Favourite Exercise?
Pull-ups! they make me feel strong! Especially when I can do more than the dudes at the gym
Favourite Bodybuilder?
I don’t have any one favorite. There are so many people in this industry I look up to for different reasons. A strong work ethic and great attitude are so much more inspiring to me than a great physique.
Favourite Quote?
“Whether you think you can or can’t, you’re right.”
Website: www.dannyjfitness.com
Facebook: www.facebook.com/dannyjfitness1
Categories: Featured, Interviews Tags: danny j, gymnrockgrl, interview
Grapefruit: a great fruit for fat loss
REMEMBER THE GRAPEFRUIT diet that was launched some years ago? While it was originally cast as just another fad diet similar to the cabbage diet, it has managed to stay around, though far under the media’s radar. But that may soon change, thanks to new research showing that grapefruits can influence fat loss. The data suggest that the link between grapefruits and fat loss is no myth and may explain why the grapefruit diet never completely disappeared.
Scientists from the Scripps Clinic (San Diego) studied 100 men and women over a 12-week period. The volunteers were divided into three groups. One ate half a grapefruit with each meal, a second drank 8 ounces of grapefruit juice three times a day and a third acted as a control group. All groups maintained their regular eating habits over the 12 weeks. Despite the fact that none of the subjects actually dieted, the average weight loss in both the grapefruit and grapefruit juice groups was about 4 pounds, with several subjects losing more than 10 pounds.
While scientists aren’t exactly sure how grapefruit stimulates weight loss, they do believe it may be due to chemical properties of the fruit that reduce insulin. Grapefruit also contains the flavonol naringin (which prolongs the thermogenic action of caffeine), as well as these nutrients:
1/2 GRAPEFRUIT Calories 44 Phosphorus 8 mg Protein 1 g Potassium 177 mg Carbs 10 g Sodium 0 mg Fat tr Vitamin C 44 mg Calcium 18 mg Vitamin A 12 IU Magnesium 11 mg Note: Consult your physician if you currently take any medications before routinely consuming grapefruit or grapefruit juice--It's known to react with certain antihistamines, anti-anxiety drugs, calcium channel blockers, cholesterol-lowering drugs and immunosuppressants.
Credits:
- BY TABATHA ELLIOTT, PHD
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Categories: Nutrition Tags: fat loss, grapefruit
