My Improvements In Body Composition

It seems I've managed to build some muscle mass.

And lose a modicum of body fat. Woo! Hoo!

My stats in January 2008 were as such:

Scale weight: 115 pounds

Body Fat: 23 percent (24 pounds of body fat and 91 pounds of lean mass)

This morning's stats:

Scale weight: 120 pounds (this has held steady for about a week now)

Body Fat: 20.9 percent (23 pounds of body fat and 97 pounds of lean mass)

That's a gain of 6 pounds of lean mass! Some may be glycogen and fluids but I'm betting a good percentage is solid muscle tissue. I also lost roughly 1 pound of body fat. Not a lot but I'll take it. (Measurements by an Omron bio-impedance meter I've used for about a decade so it's fairly accurate).

My bust, waist, hip, and thigh measurements have gone down about an inch or so each since January.

I had about 4 weeks in the middle of those 4 months when I did very little in the workout department due to a bout with the flu and a sinus infection. But the rest of the time I hit the weights and I hit them hard. And I've worked at eating as much protein as I could stand and getting at least 9 hours a night of quality sleep (this is when your body builds muscle).

For about six weeks my scale weight bounced around between 115 and 119, not a big fluxuation but not steady. For about two weeks now it's been 118 to 120. And now a solid week of 120 and I'm not pre-menstrual. It seems to be real mass.

I've noticed in the last several weeks that my muscles are harder (I'm not presently taking creatine as I cycle it). And they are visably bigger! Yesterday I was leaning on my left arm looking at my kittens when a momma cat came up beside me. I looked down and caught a glimpse of my flexed tricep and went, "Holy." I'm getting nice definition and triceps have long been a weak spot for me. But man, they're shaping up.

I did some research on how much muscle mass you can gain in that period of time. Of course, you get different answers from different sources. One guy swears he can't build more than 5 pounds of muscle mass in a YEAR so there's no way anyone can. (If this were true few of us would ever achieve enough muscle mass or definition to keep us motivated to keep going. We'd give up due to diminishing results).

Another swears with a well designed weight training program, a careful diet, proper rest, and stress management "know that beginner and intermediate trainers who train hard and train intelligently towards mass gain can and often do receive gains of 20 or 30 pounds over a 10-12 week period."

Common sense says we're all going to build mass at different rates depending on genetics, differences in the sexes due to hormone profiles, program design, workout intensity, diet, stress, and sleep habits. And frankly, the first guy probably doesn't train seriously, eat optimally, nor have a genetic propensity to build mass.

Luckily, I seem to have dialed into a weight training program and diet (cycling carbs and calories via The Cheat To Lose Diet) that are working for me (the body fat isn't exactly falling off, but at 20 percent body fat and a 6 pound gain in lean mass I won't whine too much). And though I'm short at 5 feet and 0.5 inches, I got my Dad's genetics. He was solid and stocky at 5' 10" and had a lot of muscle. (He never weight trained. He came by it through farm work in his youth and later being a furniture moving trucker).

Now pardon me, I have a chest and back workout to blast out before tonight - it's pizza night. Yeah!

Happy Training!

Links

Ten Quick Tips For Building Muscle

Building Muscle Mass

Excerpt:

"There is a lot of bad information out there on the subject building muscle and how to stay fit. We're being told over and over again about how difficult it is for women to gain some muscle mass due to our hormonal setup. Male trainers convince the majority of female trainers to go for the high reps method, thus burning fat and get "toned". Does that lead you to any results? Well, maybe, if you're totally new to training! Otherwise this will get you nowhere, but it will absolutely bore you out until you drop…

I tell you, and I know I'm right, that anyone can reach their fitness goals. That's it. The only things you need is Discipline, motivation, patience and perseverance and remember, practice makes perfect even regarding having these characteristics. Here I will go through some major things you need to know so you're reach your goals."

Intensity - The Most Important Factor In Bodybuilding

Super Slow - The Ultimate Exercise Protocol? - A Review

If your dumbbells weigh less than a 10 pound bag of groceries you're not weight training...you're doing weighted aerobics.



















Women really should lift heavy like a man...



















Super Slow The Ultimate Exercise Protocol Review

You’ve probably seen them, the weight lifting crowd who pick up a set of relatively light weights and toss them back and forth like hot potatoes they can’t wait to put down. Many people – particularly women who believe the myth that lifting heavy weights will make them bulky – make the classic weight training mistake of lifting weights that are too light. The other classic mistake is they perform repetitions too rapidly. Both of these mistakes mean they are engaging less muscle fiber. This means little or no muscle growth.

What’s the answer? Isn’t it obvious, lift heavier (while performing a set of 8 to 12 repetitions you should barely be able to complete the last few reps) and lift slower to engage as much muscle fiber as possible. Try the Super Slow technique for better results in your muscle building program.

“Super Slow: The Ultimate Exercise Protocol” by Ken Hutchins is not a new fad or a big secret in serious bodybuilding circles. The book was published in 1984 and this technique, simply put, involves performing each repetition very slowly, taking from 8 seconds up to 15 seconds to perform both the concentric movement (contraction), then eccentric movement (extension) of a single rep. (Concentric contraction occurs when a muscle shortens in length and develops tension e.g. the upward movement of a dumbbell in a biceps curl. Eccentric contraction involves the development of tension whilst the muscle is being lengthened e.g. the downward movement of a dumbbell in a biceps curl).

I cherish my copy of Super Slow and at $45.00 for a used copy at Amazon I plan to hang onto it. If you’re not up to the high price of the (rather technical and tedious) book, there are DVDs for $20.00 plus shipping at the Super Slow website and workshops available at some gyms for the hardcore trainer.

And this technique can be applied on your own by simply SLOWING DOWN. Don’t sling those weights around, don’t set the weight on machines so light you can push or pull at a fast pace (a sign you’re lifting too light), and don’t use resistance bands that offer little resistance. Effective weight or resistance training should be hard to perform, done with strict form, and done slow enough to stimulate muscles.

Research shows that this simple and effective weight training technique can have dramatic effects on muscle gains. Simply lifting a weight slowly and steadily and taking 8 to 15 seconds to perform both concentric and eccentric movements will drastically improve muscle recruitment during exercise and lead to better gains in muscle (assuming your diet, stress control, and sleep habits support maximum muscle growth. Weight lifting will accomplish nothing if the rest of your lifestyle does not support anabolism).

Super Slow effectively exhausts muscles by taking them to momentary failure in fewer repetitions, as low as 5 repetitions per set. The results of studies show up to 50% more muscle and strength gains in 8-10 weeks for both men and women.


I’ve owned my copy of ‘Super Slow’ since the late 1990’s and have applied the principles from time to time but not as often as I should have, although the principle is always in the back of my mind swirling in my sub-conscious. This has caused me to slow down my repetitions and pay attention to effective muscle contraction even when I wasn’t going ‘super slow’. Since I recently resurrected my super slow training I’m experiencing harder muscles, I’m lifting heavier, and my lean mass has gone up (measured by bio-impedance meter).

Is this technique harder to apply than your typical toss ‘em around and rack ‘em workouts? You bet. But if you’re going to take the time and energy and expense to bother to go to the gym and train, why not make your training as effective as possible.

Performing Super Slow on a regular basis or as a stand alone program may not be an optimal approach to weight training. Like all exercise regimens it should not be regarded as the only approach to muscle building or fitness. The true ultimate approach to fitness is keeping variety in your workouts and preventing adaptation and plateau. But Super Slow is certainly a valuable method that should belong in your fitness repertoire.

More information:

Super Slow Training: Destroying the Dogma by David Barr

If someone promised you that you could make the most dramatic gains in muscle size and strength by using a particular training method, you’d do it, right? No, you’re too smart to fall for such common false claims… But what if this technique were rooted in scientific theory, and was actually supported by scientific studies? Would you do it then? Bet your ass you would! Well I can tell you now that Super Slow Training has both a scientific foundation and scientific literature supporting its effectiveness!

How Much Muscle Can You Really Expect To Gain?

Super Slow Zone

Super Slow Resistance Training by Jeff Nelson, M.Ed. and Len Kravitz, Ph.D.

Super Slow Wiki

Tempo and Tension Maximization by Tom Venuto

Change It Up! Maximizing Your Workout & Diet Results

One of Bruno's Photoshop Creations
















Outsmarting Your Body’s Adaptation Response

I love to change up my exercise regimen often. Sometimes I’ll do a different workout everyday. Monday may be Turbo Jam, Tuesday may be Yoga Booty Ballet, then Wednesday will be a classic upper body workout on machines and with free weights, followed by an hour of horseback riding on Thursday, and Power 90X Legs & Back on Friday.

Other weeks I only change up every week and not everyday. I’ll do one week of Power 90X (a different P90X workout every day), a second week of a different daily Bosu training workout, a third week I'll alternate Power 90X Plus workouts mixed up with 10 Minute Trainer workouts. And this week I’m mixing classic step aerobics with classic weight training workouts on weight machines and with free weights using Super Slow, an exercise protocol invented by Ken Hutchins (review of Super Slow to come).

The main reason I change my workouts around is the body adapts rapidly to exercise. If you do the same routine or set of routines over and over your results slow to a snail’s pace or even grind to a halt as your body adapts. (Note that Power 90X and the 12 workouts in the system are designed specifically to avoid adaptation and plateau, but after 9 months of mostly Power 90X I felt it was time to mix it up more than I had been).

Ever wonder why you see some people at the gym or on the running path day after day, week after week, and month after month, yet their bodies rarely change? Ask them how long they’ve been riding the elliptical or treadmill every day, or how long they’ve done the same weight lifting regimen. The less their bodies change, the longer they’ve been doing the same old thing over and over again.

Someone once said doing the same thing over and over and expecting different results is the definition of insanity. If what you’re doing or the way you’re doing it is not yielding the results you want why keep doing it?

Trying new recreational sports and exercise routines serves a second important function. You prevent boredom . Boredom - like a lack of results - leads to slacking off of exercising and even quitting altogether. Not only is variety the spice of life, it’s a valuable tool for getting in shape and staying there.

If a tight budget makes you feel limited in pursuing variety in your workouts try buying used exercise videos and equipment. Most public libraries have exercise videos you can check out for free. Start a neighborhood or online exercise exchange so you and others can share DVDs and equipment you’re tired of. (This can be done on Craig's List and other online community bulletin boards, or through local free ad newspapers). Try an outdoor workout like hiking or jogging on new trails that offer new challenges. Many parks have exercise courses with stations that include instructions. If you have a gym membership, ask other members or a personal trainer to give you new workout ideas. Check out low cost exercise classes, swimming pools, and gyms at community centers, colleges, churches, hospitals, and recreation centers.

If you’re limited to working out at home try changing between a calisthenics or isometric workout one day, a march in place workout like Leslie Sansone’s “Walk Away The Pounds’ another day, gardening for an hour a third day - which can burn up to 350 calories an hour, and doing a resistance workouts with a band another fews days a week (never do resistance training of the same body parts two days in a row, this leads to over-training and even muscle loss). Resistance bands can be purchased for a minimal cost both new and used. I even gave away a set of bands with two workout tapes on my blog a few months ago.

Your only barrier to better fitness is you. Instead of making excuses about how time, budget, and / or lack of space prevent you from working out or changing your present workout routine, get creative! This can be as simple as walking uphill instead of taking your usual flat walking route, or doing less repetitions and sets with heavier weights. If you’ve been using weight machines exclusively switch to free weights and bands or do calisthenics and isometrics for a change. If you’ve been running on the treadmill for weeks switch to the rowing machine or take a spinning class.

This same adaptation rule applies to nutrition and dieting. Your body will adapt to an intake of a relatively stable amount of calories and macro-nutrients (protein, fat, and carbohydrates). Research supports the success of a diet in which calories and macro-nutrients (particularly carbohydrates) are cycled. Occasionally raising calorie and carbohydrate intake – whether one day a week or rotating the macro-nutrient make up of your diet every third day – “fools” your body into believing you’re not in starvation mode, a common phenomenon of dieting.

(For an example of a rotation diet check out this update on my The Cheat To Lose Diet adventures. The Cheat To Lose Diet rotates carbohydrate and calorie content every week during the first three weeks (priming phase) and every two days on the core phase culminating in a cheat day without restrictions).

Change is a vital key to getting fit and staying that way. Change, particularly in fitness, fat loss, and muscle gain, rarely comes if you fail to outwit your body’s ability to adapt. If you want to prevent a plateau in fat loss, getting fit, or gaining muscle change it up!

Unknown Facts About The Flu # Three, Four and Five, New Tony Horton 10 Minute Workouts & Cool Links

Number Three - Having this flu is like going seven rounds with a sneaky Ninja fighter. Just when you think you've got the upper hand and he's going down for the count he sucker punches you and your flat on your back.

Number Four - Being forced to go on a nearly all liquid diet sucks. I found myself lying in bed the other day wondering "How many days of fasting before you begin to lose muscle mass?"

Number Five - Your endurance goes on a vacation. My normal before breakfast routine between 6:30 am and 8 am is get up is make the bed, let the puppy out, feed the fish, turn on the televisions - yes two, start coffee, do my bathroom ablutions and get dressed, lay out Bruno's clothes, wake up Bruno, make his breakfast then have a cup of coffee, start a load of laundry, call Jerry (that's the easy one), shoo Bruno off to the bus, do dishes, feed the horse, feed the dogs and cats, then make my breakfast. Finally, I sit down and eat while watching news on one television and Food TV with the sound off on the other.

Since I got the flu I have to interject rest breaks between every one or two chores.
Like make the bed, let the puppy out, lay down on the couch a few minutes. And then lay down in bed after a breakfast of toast if I'm lucky and water with lime if I feel I can't eat anything. My endurance is lagging so far below normal it's scary. I'm on damned day eight of this flu and I'm so ready to be done with it. Although I'm managing to keep up with the chores that are of bare bones necessity the house is slowly sinking into disarray including dirt tracked in from the muddy yard by people and pets.

Oh well, Spring Cleaning will commence as soon as I'm able.

And on the "Great News" front, Tony Horton just released a new line of fitness videos called 'Tony Horton's 10 Minute Trainer: Give Me 10 Minutes and I'll Give You Results!' Yes, I'm ordering mine today. I have his Power Half Hour line of workouts and they are killer. I'm sure 10 minutes with Tony is worth an hour with any other trainer. Why not try one of them yourself? If you can't find 30 minutes or 10 minutes a day to exercise I want to hear that excuse...

Here's a few cool links I want to share:

From Tom Venuto's Burn The Fat Blog:

Fat Burners - The Unadulterated Truth

The short and sweet answer is NO, you do not ever “need” fat burners.

While I won’t dismiss the possibility that there are some ingredients in some “fat burner” products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they’re just models!)

Many “fat burner” companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.
The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements. Read more.

Urban Dictionary - a slang dictionary with your definitions. Define your world.


Food Cravings - The Why and What To Eat To Stop Them.

Insanely Funny Cat Video

New All-Time Low Body Fat Percent!

My numbers this morning are 116 pounds, 17.1 percent body fat and 20 pounds body fat. This puts my lean mass at 96 pounds! That's a gain of 4 pounds of lean mass! (I started my second 12 week round of Power 90X in October).

That's a total of 13 pounds of muscle mass gained since April. And down from 29 percent body fat to 17.1 percent is 12 percent body fat lost.

WOO HOO! Power 90X and Tony Horton Rock! And so do I. If this isn't a glowing testimonial to the effectiveness of Power 90X and eating properly for performance (approximately 40-35-25 or 40-30-30 protein - carb - fat on most days) I don't know what is.

I'll add this food for thought; when choosing a fitness or nutrition approach judge it on the results others achieved. Closely examine it and ask yourself if you can truly adopt it as a LIFESTYLE, not some temporary fix that you'll quit. And look at people who use that approach. Do they look the way YOU want to look? If someone hawks an approach but they never reach their goals (including goal weight, body fat percent, and appearance) why would you follow them? Many diets leave you a "skinny fat person". Is that what you want? How many people who follow a certain diet or exercise program you're doing or considering actually get the results you want?

"Stupidity is doing the same thing over and over again and expecting different results." - Unknown



Want REAL Results? Buy Power 90X and BRING IT!

Other Power 90X Links:

Power 90X Fitness Infomercial.com Reviews

Raven's Body Blog

Watch P90X Demonstrated

Exercise and Low Carb Diets Make Poor Partners - Fat Loss Coach Speaks Out by Charles Remington

Give Me The Gift of Muscle Part Two

Post Power 90X Workout & Post Shower Recovery Protein Shake






































The Happy Holidays, Give Me The Gift of Muscle, High Protein Moderate Fat Moderate Carbohydrate Muscle Building Diet and Weight Training Plan

I based this nutrition and fitness approach on years of reading, research, trial and error, correction, and finally results. Not just mine but the trials and results of many other amateur and professional athletes, fitness buffs, bodybuilders, and backyard workout warriors. Below (at the end of this entry) is a list of links to a few good bodybuilding, nutrition, and fitness sources if you wish to read more.

My ratios of macronutrients (protein-carbohydrate-fat) differ day to day but stay within a boundary of roughly 40 percent protein 30 percent carbohydrates 30 percent fat on intense workout days to 50-25-25 on off days. A 2000 calorie day would approximately look like this: 800 calories protein (200 grams), 600 calories carbohydrates (150 grams) 600 calories fat (150 grams).

This approach is not intended to lead to measurable weight loss as I’m aiming for muscle gain and these two approaches don’t always dovetail well with each other. They’re certainly achievable together – I did just that this Summer and Autumn with Power 90X - but this round is for muscle gain.

The reasoning behind moderate carbohydrates versus low carbohydrates is based on sound science (one such study is even discussed in Gary Taubes’ Good Calories, Bad Calories) and anecdotal evidence from the bodybuilding world. You can not achieve the OPTIMAL results on an intense weight training program without the quick fuel carbohydrates provide.

On some days, I cycle calories lower and eat a diet more moderate fats and carbohydrates meaning out of 1800 calories roughly 100 grams of carbs and 100 grams of fat a day to support hormones vital to anabolism while lowering calories. And the protein remains around 1000 calories because high protein is like, duh? We’re aiming for muscle building here and that’s what they’re made of.

As for Power 90X, Tony Horton says these aren’t your momma’s workouts. Right now, I’m limiting aerobics to the integrated cardio in Power 90X and walking. No Power 90X Doubles cardio-licious, ass busting, body fat kicking for 60-90 minutes in the afternoon after a demanding P 90X morning session like I did all summer. Muscle building resistance workouts are KING right now. I want muscle.

Here’s an actual (not sample) line up of my present plan of action with my goal being to gain as much muscle mass as possible in 12 weeks (maximum goal of 2.2 pounds gained).

Holiday Muscle Mass Gain Plan

Day One – Thanksgiving

6 am – Meal One: Coffee and Protein Powder 130 Calories, 25 grams Protein

9:00 :am – Meal Two: Homemade egg salad, 2 ounces ham, whole wheat toast, Smart Balance margarine, 400 Calories, 38 grams protein, 15 grams carbohydrates

12 pm - Workout – P90X Shoulders & Arms

1:30 pm – Meal Three: Recovery shake, 200 calories, 25 grams protein, 25 grams carbohydrates

4:30 pm – Meal Four: 2 ounces ham, 2 ounces turkey, ½ cup sausage stuffing, ½ cup mashed potatoes, 1/4 cup Heinz turkey gravy, Crescent roll with butter, 12 ounces wine - 590 calories

9 pm – Meal Five: Repeat of 4 pm - 590 calories

Day Two – Friday 11/23

7 am – Meal One: Coffee, ham, eggs – Calories 235, 33 grams protein, 2 grams carbs

8 am – Shopping In Town (No Workout)

11 am – Meal Two – Subway Roast Beef and Cheese Sandwich with water - 290 calories, 18 grams protein, 39 carbs

3 pm – Meal Three: Protein shake 130 calories, 25 grams protein

5 pm – One bottle of wine sipped through the evening – calories below

9 pm – Meal Four: 2 ounces turkey, ½ cup sausage stuffing, ½ cup mashed potatoes, 1/4 cup Heinz turkey gravy, Crescent roll with butter, 1 bottle wine over the evening - 975 calories, 34 grams protein, 57 grams carbs

Day Three – Saturday 11/24

7:30 am – Meal One: Coffee ham and eggs, whole wheat toast, Smart Balance margarine, 400 Calories, 38 grams protein, 15 grams carbohydrates

10:30 am – Meal Two: Protein shake, fruit 204 calories, 25 grams protein, 19 grams carbs

1 pm - Workout – P90X Back & Legs

3 pm – Meal Three: Protein shake, fruit 224 calories, 25 grams protein, 24 grams carbs

6 pm – Meal Four: ½ bottle wine sipped over the evening

10 pm – Meal Five: 2 ounces turkey, ½ cup sausage stuffing, ½ cup mashed potatoes, 1/4 cup Heinz turkey gravy, Crescent roll with butter, 1/2 bottle wine over the evening - 975 calories, 34 grams protein, 57 grams carbs

Day Four – Sunday 11/25

8 am – Meal One: Coffee and Protein Powder 130 Calories

10:am – Meal Two: 2 ounce Ham, 2 ounce Turkey, ½ cup Potatoes, ½ cup Stuffing, gravy – 431 calories, 42 grams protein, 49 grams carbs

2 pm - Workout – P90X Chest, Shoulders, Triceps

3:45 pm – Meal Three: Recovery shake, 250 calories, 25 grams protein, 37 grams carbs

5 pm – bottle of wine sipped over the evening – 510 calories

9 pm – Meal Four: : 2 ounce Ham, 2 ounce Turkey, ½ cup Potatoes, ½ cup Stuffing, gravy – 431 calories, 42 grams protein, 49 grams carbs

Day Five – Monday 11/26

7 am – Meal One: Coffee and Protein Powder 130 Calories

10:am – Meal Two: 2 ounces ham, 2 eggs, 1 whole wheat toast with SB Margarine -318
calories, 24 grams protein, 12 grams carbs

1 pm - Workout – Power Half Hour Thighs & Buns (1 Hour Total)

3 pm – Meal Three: Protein recovery shake 200 calories, 25 grams protein, 25 grams carbs

5 pm – bottle of wine sipped over the evening – 510 calories

9 pm – Meal Four: : 2 ounce Ham, 2 ounce Turkey, ½ cup Potatoes, ½ cup Stuffing, gravy – 431 calories, 42 grams protein, 49 grams carbs

Day Six

Rest Day – approximately 1800 Calories, 150 grams protein, 150 grams carbs in four meals

Day Seven

7 am –Coffee and Protein Powder 130 Calories, 25 grams protein

10:am – Turkey sandwich 275 calories, 30 grams protein, 12 grams carbs

1 pm - Workout – P90X Back & Chest

3 pm – Protein recovery shake with fruit 220 calories, 30 grams protein, 25 grams carbs

6 pm – Beer, cheese & olives – 283 calories, 9 grams protein, 16 grams carb

9 pm – Pizza (ham & pineapple) & Beer – 590 calories 30 grams protein, 57 grams carbs

Bodybuilding & Muscle Mass Links To Check Out

I'm Pissed Off by The Angry Trainer

In a society where we're led to believe that eating under 1000 calories per day will lead to the best weight loss, or where "working out" for only 20 minutes three times per week will result in a body resembling a fitness model's, or where Ben Affleck is considered to be a good actor, it's no wonder people aren't making the progress they'd hoped for. And that pisses me off.

Day in and day out, people start a diet or head to the gym on a mission to get a lean, strong, and healthy looking body. More often than not, their efforts are sabotaged by false information from mainstream magazines, books, television shows, infomercials, and "experts" in the fitness industry.

People are very eager to follow training/nutritional advice from the most obscure and random sources. As a result, many end up fatter, slower, weaker, and unfortunately, hurt. I'm not a know-it-all, but I have a fair idea of what works and what doesn't.

Carbohydrates & Bodybuilding

If you ask any bodybuilder to tell you about protein’s role in muscle building you’ll get an in-depth response about the way muscle builds, hypotrophy, anabolic rates and more! But what about if you asked the same bodybuilder about the role of carbohydrates and building muscle? I doubt you’d get a very lengthy response.

Carbohydrates are often overlooked when planning a muscle building diet. This is because a lot of people are not aware of the importance of carbohydrates and the role they play in muscle development. The truth is what type of carbohydrates you eat, when you eat them and how much you eat can have a great effect on the muscle building process.

Using Both Protein and Carbs

Dietitians and nutritionists too often look at the percentage of total energy intake for proteins and carbohydrates. It would be better to look at actual intake levels. Both protein and carbs are needed in high amounts in order to gain muscle for all the reasons discussed above.

The problem in giving general advice is that we are individuals and therefore our requirements for different nutrients vary. If you are trying to gain muscle at the same time as trying to lose body fat, your carbohydrate intake will need to be reduced. If you are a beginner bodybuilder who is very skinny, your protein intake will need to be high and you will need to consume high carb foods regularly to gain weight.


Anabolic Nutrition

Lots of times I will open my e-mails and find tons of questions from people who want to know what supplements work as good or nearly as good as steroids. If there was such a supplement, there is no way the FDA would approve it. There is something you can take though that is more anabolic than the strongest steroid. Most people call it food. Nothing packs on lean mass like a load of food


Carbohydrates Are Back

When you restrict carbohydrate intake, your body responds by converting proteins into sugar; too much = fat. That is sweet's revenge. Fight back: rules to consider the next time you think about leaving out carbs.