Top bodybuilder flexes muscles for inclusion of sport in Olympics

Bodybuilder Kai Greene

Dubai: One of the top international bodybuilding champions has stepped forward as a strong proponent for the inclusion of bodybuilding as an Olympic sport.

“Yes, I am a strong proponent to bodybuilding being recognised as an Olympic discipline as it is such a great sport. And if you take a look around then you will see the huge number of popular world champions that our sport has put forward,” professional bodybuilder Kai Greene told Gulf News.

Greene was a special invitee of Life Pharmacy during the course of the Arab Health Forum that concluded at the Dubai World Trade Centre yesterday.

“I firmly believe in all the good aspects of our sport and the authorities would do well to include bodybuilding in the Olympic Games,” Greene added.

Big bodies of Asia

bodybuilding BODYBUILDING as a sport has been gaining popularity in Asia, with Thailand, China/Hong Kong and South Korea taking the lead. Nongyao Kosinam of Thailand lifted the gold medal in the 49kg category at the Asian Women’s Bodybuilding Championships in Pattaya, Thailand, in 2009.

Due to a 1988 government ban on bodybuilding for women, professional women bodybuilders are virtually unheard of in Malaysia. Enthusiasts such as Lilian Tan have only recently begun to enter competitions such as the Asia/World Bodybuilding Championship – the most renowned bodybuilding competition in Asia – held in Singapore last year.

Malaysian women bodybuilders are currently opting for “physique” rather than bodybuilding competitions since the latter has been banned. Although both categories are almost similar, the physique category requires a more proportionate body and essentially, less bulk.

Ultimately, the nature of physique competitions allows for the women to look more feminine.

So when you see a physique contestant like Lilian Tan, you will notice that while her body is well-sculpted and toned, she is not necessarily hulky compared to global competitors.

On a global level, there are many organisations that actively encourage the participation of women bodybuilders.

One of these is the Arnold Amateur competition in the United States which attracts contestants from Europe, Asia and Canada. Many aspiring bodybuilders start here.

Then there’s the famed Universe Championships organised by the US National Amateur Bodybuilders Association (NABBA). Arnold Schwarzenegger won the Mr Universe title in the professional level, for three consecutive years from 1968 to 1970. A number of competitions such as the NABBA Mr Universe (amateur and professional), Miss Physique and Miss Figure, are organised by this association.

Cutter Contest

Ok here is what I have used for the past 10yrs. I did not write this, well I wrote it but its based on what was used by a former Olympia contender for years. Follow this to a T. Do not change the protein/fat throughout the whole diet, only carbs will change, Its based on a slow gradual decrease in carbs over 12-15wks. Biggest mistake IMO BBers make is they cut carbs WAY to fast and appear flat by showtime.
DO NOT lower fat intake because if your body recognizes its getting enough it will burn body fat for energy, if you cut fat in your diet your body will hang on to body fat (its first goal is survival and fat is the last thing it wants to burn). You want to burn fat, then you have to eat GOOD fat.
You are going to eliminate all junk food, white floor/rice. Breads (except the first 3 wks you can have some HIGH grain bread but keep it minimal). Fried food (unless in olive oil but minimise). High sugar fruits and all dairy. The first few weeks some melon is OK . Start to minimise sugar at this point and by wk3 eliminate it.
All your carbs should come from complex carbs ( potatoes, brown rice, yams, beans, oatmeal, cream of wheat, grits, corn and most grains. even clean tortilla chips are fine).
Do not count GREEN veggies in your carbs, eat all you want. They are fiber and dont count.

Proviron Profile

Proviron (mesterolone) is basically an orally active DHT (Dihydrotestosterone) preparation. For comparision, we can think of some other orally prepared DHT compounds like Winstrol, Anavar, etc& Those both act very similarly in mechanism to Proviron, but a more accurate way to think of this compound is as something like “Oral Masteron.” As I´m sure you noticed, their anabolic/androgenic ratio is very similar.Remember, DHT is 3 to 4 times as androgenic as testosterone and is, of course, incapable of forming estrogen. Also, Proviron is quite unique in that a simple look at it´s 4-ring structure will show us that it is not going to be too liver toxic, since it is not c17-Alpha-Alkylated, as many orals are& this modification (lacking in Proviron) makes drugs more liver toxic. Proviron has a 1-metyhl group added, instead. Looks pretty great on paper, right? Well, as usual, things tend to look better on paper than they do in the body. Your body has a negative feedback loop which prevents your body from having too much DHT floating around(if you´ve been paying attention up to now from reading my other stuff, you already know this). An excess of DHT will eventually be changed into another (largely not anabolic) compound.

Basic Guide To IGF-LR3

What is it? And why is the difference between huIGF-1 and LR3 IGF-1?

IGF-1 stands for insulin like growth factor. IGF-I is the *****ry protein involved in responses of cells to growth hormone (GH): that is, IGF-1 is produced in response to GH and then induces cellular activities. One such example is muscle growth or hyperplasia
This compound also makes the human body more sensitive to insulin. It is the most potent growth factor found in the human body. IGF-1 causes muscle cell hyperplasia, which is an actual splitting and forming of new muscle cells, this is a good thing.

Long Recumbent 3 IGF-1, which is an 83 amino acid analog of human IGF-1 sequence with the substitution of an arg for the glu at position 3 (hence R3), and a 13 amino acid extension peptide at the N-terminus (hence the long).

It has a 70 amino acid string. It is very short lived in the body (half life of probably around 10-15 minutes). This type of IGF-1 is very useful if you are seeking local site growth. Since it is so short lived, little of the IGF-1 makes it to other tissues and IGF-1 receptors in the body. The way to inject this is immediately post work out into the muscle that you wish to have local site growth.

This coupled with PGF2a and TNE would do wonders for site specific growth IMO.

It needs to be shot PWO. Most shoot bilaterally into the muscle that was worked.

Stacking- because LR3 increases hyperplasia it is best when used in conjunction of other AAS.
The ideal situation would be to inject twice ED due to the life of LR3. If this isnt feasible PWO will suffice, and suffice well.
If you are on your off day, in the AM is best. It will help fight catabolism.
If you add insulin to your LR3, be careful. LR3 will make you more sensitive to the effects that insulin has on you. So raise your PWO carb intake to accommodate the added LR3.

If you have never ran insulin before, DO NOT add it with LR3.

What can I expect?
First off you can expect to drop a little BF if your diet is good. LR3 seems to burn off fat.
You can expect an increase in hunger, this is awesome when bulking. That though can be controlled while cutting.
Another thing to remember is hyperplaisa, once again the forming of new muscle cells, thus more size. Strength will go up along with the new muscle mass.
You can expect great pumps. For some people so bad it hurts… you be the judge. I for one have never got pumps that hurt like that… for me personally I feel more pumps with insulin.

Dosing For LR3
The general consensus for dosing LR3 seems to be 40mcg to 60mcg. For no longer than 5 weeks. Do not exceed 100mcg. The average user should have no reason to ever come close to that dose. Some people shoot everyday, some just PWO. So on the days you do not work out the best thing to do is shoot whenever you wake up this helps maintain constant blood levels and helps fight of catabolism.

The first time user should just use 40mcg on PWO days only. This way you can use 40mcg for 5 weeks assuming you have just one MG of LR3. It is a great starting dose that will get you results. But if you have used 40mcg in the past and didnt see the results you wanted, try 60mcg.

A great way to run a cycle that includes IGF would be this-
weeks 1-12 test enanthate E3D 500-750mg a week
Weeks 1-4, 15-19* 40mcg of LR3 ED
PCT 14-18

*IMO I do not feel that its needed the first week of PCT, if my weight falls off it does in weeks 2-3, so I want to aleviate that problem.

Dosing For huIGF

This is about the same as LR3, this is stritcly my opinion based on what I have gatherd and read. As there is next to no information on this. So from what I know about it, this is how Id/do/will use it.
PWO with 30-40mcg into each muscle that was worked. 20-30 min later, repeat. Do this for 4 times. for a total of 120-160mcg
And if I were using this Id use it with humalog. The insulin will remain active for over and hour after the IGF was injected. So this will get all the possible gains from it that you could.

How to figure out dosing

Ok I get, I should use 40mcg…. but how do I figure that out?

1mg = 1000mcg… assuming there is 1ml of liquid we can say that 1ml = 1000mcg and also = 100units…
So 2 units = 20 mcg
The best way to measure this is to use an insulin syringe. You can get away with a 1cc syringe but I prefer to use the .5cc or even the .33cc ones. They measure out each unit, so when you are measuring two units it is much easier on the smaller pin. While the 1cc syringe is fine, it is mesured out by two IU at a time. So one “tick” on the 1cc is 2iu, the .5cc each “tick” is one IU.

Wow so you mean you’re telling me I shoot 4iu of this stuff? What if I do not get it all out of there ?

I thought you would never ask. I have found the best way to get it and even measure my LR3 is like this. First draw out 30iu of B12 or BW (bacteriostatic water) on the dot. Then draw your LR3 out for a total of 34iu. This means you have 4iu of LR3 in the end of your syringe. Shoot out all of it and that way you can be sure all of the LR3 is out and into your desired muscle of choice.

RedBaron has a great thread on reconstitution with AA (acetic acid), check it out here.
But just about always you do not have to worry about reconstituting it yourself. All of the manufacturers usually suspend their LR3 in either BA or AA for you.

Storage, Taken from MR
The stability of a liquid solution of LR3IGF-I was monitored for a period of two years at storage conditions of -20 C, +4 C, +22 C, and +37 C. The final concentration of LR3IGF-I was in acetic acid. At various time points, samples were taken and compared to a lyophilized control (stored at 4 C). Listed below are the stability results for each respective storage condition.

Storage Condition: -20 C (-4 F)
Biological Potency No Change up to 2 years
Immunological Activity No Change up to 2 years
Mobility of Protein No Change up to 2 years
Elution Profile by reversed phased HPLC No Change up to 2 years

Storage Condition: +4 C (39.2 F)
Biological Potency No Change up to 2 years
Immunological Activity No Change up to 2 years
Mobility of Protein No Change up to 2 years
Elution Profile by reversed phased HPLC No Change up to 2 years

Storage Condition: +22 C (71.6 F)
Biological Potency No Change up to 2 years
Immunological Activity No Change up to 2 years
Mobility of Protein No Change up to 2 years
Elution Profile by reversed phased HPLC No Change up to 2 years

Storage Condition: +37 C (98.6 F)
Biological Potency No Change up to 1 year
Immunological Activity No Change up to 1 year
Mobility of Protein No Change up to 1 year
Elution Profile by reversed phased HPLC No Change up to 1 year

In conclusion
There is no significant difference in the potency of LR3IGF-I associated with the storage of the liquid formulation when stored at this range of temperatures. There is no evidence for loss of biological activity at any of the tested temperatures when stored as a liquid product. As you can see IGF can be quite stable for even a year at room temp, but if you want to keep it around for a while stick it into the fridge. So IMO the best way to store LR3 that is suspended in BA is in the freezer. The BA wont allow it to freeze. And if you have it suspended in AA, store it in the fridge.

Mechano Growth Factor (MGF) Info

Let’s start with an explanation of Mechano Growth Factor (MGF) and what it does. The muscle insulin-like growth factor-I (IGF-I) mRNA splice variant (IGF-IEc) has been identified in rodents. IGF-IEc, also called mechano growth factor (MGF) has been found to be up-regulated by exercise or muscle damage. Growth hormone (GH) is the principal regulator of IGF-I expression in several tissues including the skeletal muscle.

MGF is derived from IGF-I but its sequence differs from the systemic IGF-I produced by the liver. MGF is expressed by mechanically overloaded muscle and is involved in tissue repair and adaptation. It is expressed as a pulse following muscle damage and is apparently involved in the activation of muscle satellite (stem) cells. These donate nuclei to the muscle fibres that are required for repair and for the hypertrophy processes which may have similar regulatory mechanisms (Goldspink, G., 2005, p. 22).

The C-terminal peptide MGF, an alternatively spliced variant IGF-1, was found to function independently from the rest of the molecule. At any rate, IGF-I exists in multiple isoforms (tissue-specific proteins of functional and structural similarity). One isoform, which differs from the systemic or liver type, happens to be particularly sensitive to mechanical signals such as the gamut of exercise overload. MGF is a local splice variant of IGF-I produced by damaged or loaded skeletal muscle (Dluzniewska J, et al.., 2005 p. 1).

The physiological function of MGF was studied using an in vitro cell model. Unlike mature IGF-I, the distinct E domain of MGF inhibits terminal differentiation whilst increasing myoblast proliferation. Blocking the IGF-I receptor with a specific antibody indicated that the function of MGF E domain is mediated via a different receptor. The results provide a basis for localized tissue adaptation and helps explain why loss of muscle mass occurs in the elderly and in dystrophic muscle in which MGF production is markedly affected (Yang SY, Goldspink G., 2002, p. 156-60).

Ok, enough of the science. I am sure your brain is probably hurting after reading that, I know mine was. In really simple terms, MGF is a variant of IGF-1, an isoform that is particularly sensitive to muscle trauma (weight training) and is essential for repair and growth of new cells, similar in manner to IGF-1. What you need to know is MGF triggers new cell growth or hyperplasia in rat testing, and since we as bodybuilders fancy ourselves as lab rats, it is currently the in vogue peptide by top amateurs and pro’s.

Well all of this sounds great but what is the catch? This is where we reach a cross-road, a potential problem with MGF. As great as MGF has been in clinical trials and rat studies, the fact is that injected MGF has a half life of minutes….yes minutes. So how are you going to make this work, besides injecting every hour or so of your waking day? The answer lies in a little known molecule protection agent knows as PEGylation.

So what is or PEGylation? In simple terms it is the process of attaching one or more chains of a substance called polyethylene glycol (PEG) to a protein molecule such as IGF or in this case MGF. Since the body does not react to PEG, it helps provide a protective barrier around an attached protein so it can survive in the body longer. This is highly beneficial for systemic products that must survive repeated attacks by enzymatic exposure. PEG is an inert non-toxic substance that can provide protection to amine groups since they are flexible and allow attachment by bioengineered processes to the receptor bearing cell. Finally a quick explanation of polyethylene glycol; Any of a family of high molecular weight compounds that can be liquid or wax-like in consistency and are soluble in water and in many organic solvents.

Polyethylene glycol itself does not react in the body and is very safe. PEG has been approved by the US Food and Drug Administration (FDA) as a base or vehicle for use in foods and cosmetics and in injectable, topical, rectal and nasal pharmaceutical formulations. The risk associated with current PEGylated drugs are due to the way the drug itself acts not the PEG.

PEGylation can improve dosing convenience of many small molecules by increasing bioavailability and reducing dosing frequency. PEGylation also increases the amount of time the cell sits at the target site. This can be both good and bad. It is good because it increases the drug concentration, and with a longer time at the site, there is more chance of uptake by the cell. The bad news is that while it is sitting at the cell, there is increased risk of damage by enzymes that attack the cell. This is a double-edge sword that is a necessary evil; you must protect the molecule but at the same time increase the risk factor of damage due to longer exposure times at the target cell. As a result of the increased time at the cell, the optimal drug concentration can be achieved with less frequent dosing; a significant benefit to bodybuilders who are usually using poly-pharmacy at its finest.

PEGylated MGF is systemic in nature, meaning that the method of administration is not important. Most people are using MGF in a fashion similar to IGF, meaning they inject the peptide intramuscularly in recently trained muscle groups, hoping for an increase in cell repair and proliferation of new cells. While this thinking is optimistic at best, there is no research that would support site specific injections being beneficial for localized growth. This is a myth that has purveyed aas and peptide use for years. At this time, the literature and lab studies support subcutaneous injection, using small gauge insulin syringes.

Obviously there are no human research trials at this time; the peptide is still in research phases. Bodybuilder use at this time is all by trial and error. One company that currently carries MGF has conducted their own research trials, using test participants from underground steroid boards who are providing feedback in weekly intervals. While this is hardly a controlled environment and may have to many variables to accurately assess the product, at least it is a start.

I have also been conducting my own research, on myself and my clients, who often refer to themselves as Gavin’s guinea pigs. As with most peptides, more is not better. Smaller doses with less frequent injection schedules have proven to be optimal. I personally have been using 200mcg injected sub-q, two times per week. I have had my clients try 100mcg, two times per week, three times per week, daily, etc. So far the best results have been my personal method, 200mcg, two times per week.

Elite athletes are experiencing incredible body fat loss, increased pumps, fullness, and vascularity. I was able to gain 6 pounds of lean mass and lose 4.2% body fat in 4 weeks of use. I kept using it for weeks 5 and 6 but with no further gains or body fat loss. It seems that MGF stalls out at the 4 week mark, my theory being that much like with media grade IGF-1 LR3, the cells reach super saturation and cannot process any further uptake of the peptide sequence. It is possible to bypass this saturation, but it will take some time to work out the differential nature of the timing, much like I had to do with IGF-1 LR3, where I have now found ways to take it for up to 20 weeks with little to no cell down-regulation.

At this time all use and injection schedules are by word of mouth, sometimes by erroneous information on underground boards. Proper use of MGF is merely by speculation; it will take some time to sort out the best method of administration, although with the ever changing world of science, where nothing ever stands still, it may take years to sort out optimal dosing schedules. Even with such stable peptide structures as growth hormone that have had years of research, new information is always being studied, and I speculate that it will with all peptides.

By Gavin Kane

Diet Before A Contest

Dieting for a contest is the hardest task I know of and it takes extreme dedication. I will post an example diet before contest here and it should be started anywhere from 12 -16 weeks away, depending on your certain metabolism. Most people it takes 12 weeks and an extra week to deplete all your water. This article is not based on drugs, therefore, i will not post any drugs used. This is for a 200 lb. bodybuilder.


6am: 10 egg whites, 1 cup oatmeal dry, 8 oz skim milk,1 banana

9am: 4oz. chicken breasts, 1 cup broccoli,1 cup brown rice

Noon: 6 oz. red meat(steak), 1 large yam, 1 cup broccoli or other green,8 oz. skim milk

2pm: 4oz. chicken breasts, 1 cup broccoli,1 cup brown rice, 8 oz. skim milk

4pm:  6 oz. red meat(steak), 1 large yam, 1 cup broccoli or other green,8 oz. skim milk

8pm: 4 0z. chicken breast, 1 cup broccoli or other green, 16 oz skim milk w/3 scoops casein protein powder.

When it gets to be the last week of the diet, you want to drop out all the carbohydrates except for one serving of rice pre-workout.

This will deplete your carbs until the night before the show, in which you will eat as many carbs as possible to blow your fullness into high gear.


DC Style Training

DC training * (Part 1)

Bodybuilding as a whole is extreme and you must go to extreme lengths to be an out of the ordinary bodybuilder in this activity. The human body in no way wants to be 270 to 330 lbs of extreme muscularity. It wants to be a comfortable 155 to 180 lbs and will do a lot to keep a person at that homeostasis level. Jon Parillo was on the right track years ago when he was trying to make bodybuilders into food processing factories. It takes extreme amounts of food (protein), extremely heavy weights, sometimes extreme supplementation, (the choice) of extreme drugs, and other extreme situations to take a person who by evolution and genetics should be 180 pounds and make him into a hardcore 3 hundred pounds. OK first I have to go over some principles I believe in regarding training and I’ll hit more on training details later on.

a) I believe he who makes the greatest strength gains (in a controlled fashion) as a bodybuilder, makes the greatest muscle gains. Note: I said strength gains–everyone knows someone naturally strong who can bench 400 yet isn’t that big. Going from a beginning 375 bench to 400 isn’t that great of a strength gain and won’t result in much of a muscle gain. But if I show you someone who went from 150 to 400 on a bench press, that guy will have about 2.5 inches more of muscle thickness on his pecs. That is an incredible strength gain and will equal out into an incredible muscle gain. Ninety-nine percent of bodybuilders are brainwashed that they must go for a blood pump and are striving for that effect–(go up and down on your calves 500 times and tell me if your calves got any bigger). And those same 99% in a gym stay the same year after year. It’s because they have no plan, they go in, get a pump and leave. They give the body no reason to change. Powerbodybuilders and powerlifters plan to continually get stronger and stronger on key movements. The body protects itself from ever increasing loads by getting muscularly bigger=adaption. I’M going to repeat this and hammer it home because of its importance: THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL. If you reading this never get anywhere close to your ultimate strength levels (AT WHATEVER REP RANGE) you will never get to your utmost level of potential size.

b) I haven’t seen a guy who can squat 500 for 20 reps, bench press 500 for 15 and deadlift 500 for 15 who was small yet —but I have seen a lot and I mean a lot of people in the gym and on these Internet forums that are a buck 65 or two and change, shouting that you don’t have to lift heavy to get big (in rare cases you will see a naturally strong powerlifter who has to curb calories to stay in a weight class and that is the reason he doesn’t get bigger).

c) Training is all about adaption. In simple terms you lift a weight and your muscle has one of 2 choices, either tear completely under the load (which is incredibly rare and what we don’t want) or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the load (next time). If the weight gets heavier, the muscle has to again remodel and get bigger again to handle it. You can superset, superslow, giant set, pre exhaust all day long but the infinite adaption is load—meaning heavier and heavier weights is the only infinite thing you can do in your training. Intensity is finite. Volume is finite (or infinite if you want to do 9000 sets per bodypart)…everything else is finite. The Load is infinite and heavier and heavier weights used (I DON’T GIVE A CRAP WHAT SOME BUCK 58 POUND WRITER FROM FLEX MAGAZINE SAYS) will make the biggest bodybuilder (add high protein, glutamine and drugs to the mix and you have one large person).

d) The largest pro bodybuilders in the last 10 years (outside of Paul Dillett who is a genetic alien and I think could grow off of mowing lawns) are also the very strongest (Kovacs, Prince, Coleman, Yates, Francois, Nasser (although he trains lighter now). For anyone who argues that they have seen so and so pro bodybuilder and he trains light—well I will bet you he isn’t gaining rapid size anymore and that his greatest size increases were when he was training **** heavy going for his pro card. Of course he will convince himself and others that he is "making the best gains of his career" though because no one likes to think what they are presently doing isn’t working and they are running in place. Sadly heavy drug use can make up for a lot of training fallacies and leave people still uninformed on how they became massive. Ronnie Coleman is definitely in an elite class of muscle building genetically yet do you see him doing isolation exercises with light weights to be the most massive bodybuilder on this planet? NOPE! Ever see his video? 805 deadlifts for 2 reps, 765 for 6 reps deads, front squats with 600LBS for 6, 200LB dumbbells being thrown all over the place for chest, military presses 315 for 12 and a double with 405. I believe Coleman was clean or close to it when he was powerlifting and when he was an amateur bodybuilder. He won the Natural Team Universe and got his pro card at roughly 220-230LBS shredded to the bone and if that was natural or close to it–that’s about 270LBS offseason and would be a huge natural bodybuilder. Since that time he has hooked up with Chad Nichols and blasted (with juice) up to his current 265LBS contest weight and 320LBS offseason. He trains heavier now than he ever did! The man has used extremely heavy weights and powerlifting fundamentals (even with his superior genetics for muscle size) to become the most impressive bodybuilder walking the globe. Well, if the man with some of the best genetics to build muscle out there is using back breaking weights trying to get bigger isn’t that more of a reason the mere mortals of genetics in this sport should maybe take note? There are other pros out there with genetics on par with Coleman and using the same amount of drugs yet aren’t pushing the limits with poundage’s in training as does Coleman. You figure it out then, why is he absolutely crushing everyone onstage by outmuscling them if all things besides training are equal?

e) Who is the last incredibly massive bodybuilder you have seen (juice or not) who couldn’t incline 405, squat 550, deadlift 550. I am talking freak-massive AKA Dorian, Kovacs, Francois, etc…..there are slew of guys in gyms using mega amounts of steroids on par with pros who are no where close to a pro’s size, some with mediocre genetics, yet some with superb genetics. But the pro’s using weights that are up there in the stratosphere are by and large the most freakish. These are pros we are talking about, who all have superior genetics for muscle accumulation. Do you think Yates, Francois, Cormier etc all just had natural genetics for incredible strength, not ever having to work for it? Jean Paul Guilliame is the only clean professional bodybuilder I ever trusted to be truly natural. The man is a smaller pro training without the juice yet trains incredibly heavy for his size–405LB squats rock bottom for up to 20 reps and his wheels are incredible. Flex Wheeler and Cris Cormier were the same height, the drugs are equal, Flex trained light, Cormier trains heavy. Cormier outweighs Wheeler onstage by 30LBS! Genetically, Wheeler is unsurpassed in pro bodybuilding, I think you already know the answer to this one–case closed. I usually don’t like to use pro bodybuilders for examples but in these cases, my points are proven.
For those training clean-if you got guys doing massive amounts of steroids in gyms around America, who are not putting on appreciable size because they train with light weights, what in your right mind could make you think you will gain appreciable amounts of muscle mass as a natural training light?!?! One million people in the United States have admitted to using steroids–1 million!!! That is one out of every 300 people walking around. How many big people do you see out there? Not many. It sure isn’t close to 1 million—- because 98% of bodybuilders have no clue what needs to be done training and eating wise to become elite.
f) Please think of the times when you made the best size gains—the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! Then things start to slow down.. What’s the next time?–You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. And you get dramatically bigger! (I’M taking into effect protein assimilation, recovery etc also). The greatest strength gains you make will result in also the most rapid size gains (if you’re taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group).

g) I believe in Powerbuilding not bodybuilding–using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person. I am positive I could take 2 twins–have the first one do his own thing training wise, but using the same drugs, supplements and nutrition as the twin I train……come back a year later and the twin I trained would have 25LBS more muscle.

h) I’ve seen powerlifters (who catch a lot of guff from bodybuilders for being "fat&quot diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Over and over. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows.

i) Heavy is relative–it doesn’t mean 3 reps — it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom–that’s as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 8-50 reps. The day you can squat 400LBS for 20 deep reps will be the day you are no longer complaining about your leg size.

j) No matter what the method someone uses to gain super strength gains-it’s imperative they do so. Again if you put someone out on a deserted island with 135LBS of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight…the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain. He has 135LBS to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes, in 5 years I’ll show you a big Gilligan.

k) I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"–you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you don’t write down your weights and every time you enter the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr. Hypothetical gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80LBS for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that –and so on and so on—there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything? Absolutely NOT! Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change? Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat with 20 reps from 185LBS to 400LBS. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is always going to be sore and he will be shocking the body every time but the sad truth is he will not gain **** after about the third leg workout because the load didn’t change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some incredible wheels.

l) I use a certain method in my training because in my opinion it is the utmost method to rapidly gain strength. More on that later. Others might like a different method, that’s up to them, doesn’t matter as long as they are rapidly gaining strength. If you’re gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and when you get there, then change to a different exercise and get strong as hell on that exercise too.

m) For the next few months take note of the people you see in the gym that never change. They will be the ones using the same weight time after time on exercises whenever they are in the gym. These are the people who use 135, 185, 225 on the bench every time its chest day. Your best friends in the gym are the 2.5LB plates–your very best buds!!! You put those 2.5LB plates on that bar every time you bench press for 52 weeks and now your bench is 250LBS more at the end of the year! That would equal out to another inch to inch + half thickness on your chest. Can it be done? Probably not at that rate but TRYING TO DO IT will get you a lot bigger than doing what 98% of the people in the gym do. Unless you are gifted genetically to build muscle at a dizzying rate (most people aren’t), the largest people in your gym will also be the ones heaving up the heaviest weights. Do you think they started out that way? No, they were probably 175 lb guys who bulldozed their way up to that level. A perfect example are male strippers. These guys use a boatload of drugs on par with hardcore competitive bodybuilders. After an initial phase where they grow off of steroids like everyone else–their growth stops (like forever). Why? Because they aren’t eating 500 grams of protein a day and don’t fight and claw their way to 500LB bench presses and 700LB squats and deadlifts. They stay on the drugs for years and years while stripping but don’t go beyond that 200 to 220LB range. So much for juice being the total equalizer. I don’t know why pseudo experts try to make training such an elite science when in actuality it’s pretty cut and dry. If you keep a training log and note your weights used for the next 5 years and find they are still the same you will pretty much look "still the same" in 5 years. If you double all your poundage’s in the next five years in everything, your going to be one thick person …..If someone ever took a ratio of people who don’t make gains to people who do, it would be pitiful. I would venture to say that 95% of people in gyms across this country aren’t gaining muscle and are wasting their time. The absolutely best advice I could ever give a guy starting out lifting is "go train with an established power lifter" and learn all the principles he trains with. There would be a lot more happy bodybuilders out there.

So now you guys know I believe in the heaviest training possible (safely)—I think I hammered that home, I needed to do that because so many bodybuilders are lost on how to get from A to Z…’s all part of my quest to make the biggest heavy slag iron lifting, high protein eating, stretching and recuperating massive bodybuilders.

PWorkout 1
CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear rack chins to back of head 100 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts a brutal straight set of 8 reps and then a heavier debilitating 4 rep one (after warmups of course) (then stretches for back)

Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 10-12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat –a brutal set for 10 reps (My legs are a strong bodypart and I allow people with good legs to go with one straight set only–but if your quads are playing catchup to the rest of the body, then you must do a heavy set of 4-8 reps followed after a rest by a "good god I freaking hate Doggcrapp" 20 reps set. Those quads will catch up in size pronto
Then stretches for quads and hams.

The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. If I can’t or I don’t beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believeme this adds a grave seriousness, a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don’t beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. At that point you must turn to a different exercise and then get brutally strong on that one. Then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you’ll start somewhat lower and build up to a peak again–and trust me that peak will be far more than the previous one. Some exercises you’ll stay with and gain strength at for almost up to a year and some exercises you’ll be at the limit in 4 weeks and lose them but its all in the plan. For example– I love reverse grip bench presses, knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315, I have to get at least 19 reps RP or so. If I’m feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that’s it. If I know I’ve plateaued out I MUST CHANGE THE EXERCISE. That’s the key to constant progression. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again, it’s all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.

I find myself irritated now when people look at me and say "genetics" or something to that effect–its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stick boy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a freaking normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must have always been big" and "you have good genetics". That’s tough for me to hear thinking how psyched I was to weigh more than 170 at one point. I’ve only trained a few true mesomorphs. Mesomorphs don’t need trainers usually. I train ectomorphs and endomorphs predominantly. With all sincerity I can make 200lbers into 250lbers and 250lbers into 300lbers (I feel) quicker than anyone else. I dont mean that to sound cocky, please don’t take it that way but Ive grown accustomed with what I’m accomplishing with people to know I’m very good at it. Most trainees all think the same thing seeing how my workouts are set up-"am I doing enough?"–If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, that’s half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly, truly train balls to the wall hard. Personally, if I do a 20 rep hack squat with slag iron heavy weights….at 10 reps I am seriously doubting I am going to make it—at 14 reps IM seeing colors—at 17 reps IM asking God for help–and the last 3 reps are life, death, or rigor mortis—I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that I’m cruising at 70% at the most. If all you get out of my articles is the mindset of heavy weights, low volume, stretching, and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be.

It is so tough to talk about training when I am not in front of someone. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. And in person I can explain how it all fits together. But for some reason giving an opinion on training online offends a lot of bodybuilders. It is like a blow to their ego as if your putting them down or telling them they don’t know how to train. And then you get every HIT, periodization, and brainwashed Wieder principle disciple arguing with me why their method is the best and I am wrong. People get pissed if they think what they might be doing training wise is wrong or not the most productive. It’s human nature.

I seem to get alot of advanced bodybuilders over 250lbs come to me and I get them by their sticking points and up toward (and past) the 300lb mark. I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways. Those guys can continue to take the long road or never get there. In the past years since I’ve put my methods out there to view, I continue to hear different arguments against my way of training. Hey it’s radically different than the norm and like I said people can’t stand to think what they are presently doing training wise isn’t the best! So far I’ve heard the usual gamut (overtraining, undertraining, undervolume, CNS saturation). One guy who said "not enough stimulation per workout"-sadly he has confused volume to equal gains. WRONG!!! If volume = gains go head and do 100 hard sets per bodypart and do each bodypart once every 3 weeks. Please tell me what incredible gains you get.

To me all this is an egotistical way to debunk a radically different method because you don’t want to believe what your presently doing is incorrect or ‘slower gaining’. Every bodybuilder that I have trained in person has gained at least 47lbs! My top guy who is online I believe is at 77lbs gained now. This sport is full of fragile egos, pseudo-experts, armchair bicep curlers. I am a very advanced bodybuilder but the only thing I am conceited about is I truly believe I could take anybody reading this and turn them into a 4.0lbs per inch bodybuilder. I love taking a humble bodybuilder who doubts his genetics and making him the largest guy in his gym. That is so fun for me. I love the people who whisper in the corners that "he must be loaded to the hilt" yet he is on the same things they are. I love hearing the petty jealousy and anger that comes over other bodybuilders now that the guy I trained is the big boy on the block. I’m not pushing my methods on anyone. I want you to decide for yourself with deductive reasoning. But if you have been lifting for 4-5 years and people aren’t commenting, stating or asking questions about you being a bodybuilder on a daily basis-I think that’s embarrassing and you might want to question if what you are doing training wise has merit to it. I only train hardcore bodybuilders (and some fitness girls) down here in So Cal. (its not my main job–I turn down a great deal of people due to my own personal reasons–which are mostly after interviewing them I feel they wont do what I say 100%) I am very, very good at turning normal people into the biggest bodybuilders in their area. In person I’ve trained 7 people bodybuilding wise in the last 4 years (5 used super supplements 2 were clean). Every one of those people gained at least 47lbs on their body-weight at roughly the same or less body fat.

1)188 to 260(2.5 years)

2)172 to 254 (3 years)

3)208 to 261(clean! genetic mesomorph 1 year)

4)218 to 275 (cut his juice in half, doubled his protein, showed him how to train correctly-2 years)

I’m presently training one guy in person named Roland who is 248lbs at 6feet and Ill have him up to 300lbs within less than a year no doubt about it. (I’m stating that because I like putting pressure on myself and I will show the board his pics when I get him there), that was quoted by Dante……the man behind DC.

Xroids.NET: Very Very Good Reviews is one of the hottest bodybuilding topics of all time right now. Every product, every comment, and all their customer service is top knotch and this company is without a doubt the best around.

From informative profiles down to the prices and quality, feedback is incredible! If you haven’t yet checked them out, please do so and you will not be upset here folks. Top notch products for top notch athletes.

Nutrition: How Much Protein?

The protein myth, has been floating around for generations. Historically, it can be traced to Milo of Crotona in the sixth century B.C. He was a famous Greek athlete who was considered to be one of the strongest men in ancient Greece. He had won wrestling victories in 5 Olympic games as well as in other sacred festivals. Legend has it that Milo applied progressive resistance in the form of lifting a growing calf daily. By the time the calf was 4-years-old Milo carried it the length of the Olympian stadium, and then proceeded to kill, roast and consume it. Milos’ daily consumption of meat was recorded at approximately 20 pounds a day.

When we fast-forward to the era of the sixties and seventies we find there was a renewed hype about protein being some sort of miracle food. This was due, largely, to the muscle magazines of the era which pushed protein and claimed it could make you grow as big as a god! As a result, many bodybuilders and strength trainers started to consume large quantities of whole milk, meat and eggs. (Let’s not forget the raw eggs—thanks to “Rocky Balboa”.) During the 90’s and into the present we’ve seen protein powders promoted as the new wonder-drug. Ads and commercials continue to tempt consumers to purchase protein powders in garbage can-sized quantities. And we’ve been mesmerized by a constant flow of ultimate protein shakes that will supposedly help pack on muscle mass at almost the same rate as Anabolic Steroids.

Clearly, science is being placed on the back shelf, and this has resulted in a host of myths and fallacies springing up in the field of sports nutrition. It’s no surprise that there’s so much conflicting information and plain misinformation floating around. On one side we have the nutritional, dietetic and medical community laying blame on the bodybuilders, weightlifters and strength trainers for perpetrating the myth that strength athletes need to consume above and beyond the RDA (Recommended Dietary Allowance) of 0.8 grams per kilogram of lean bodyweight (1 kilogram=2.2 pounds). Then we have the bodybuilders and strength trainers holding the nutritionists, dieticians and medical community responsible for bad information. The question remains, what is the optimal protein intake required for natural weightlifters, bodybuilders, strength trainers and other athletes?

Protein’s Role
Protein is a complex chemical structure of carbon, nitrogen, hydrogen and oxygen. Accounting for 50% of the body’s dry weight, it has been estimated that humans consist of 50,000 different proteins. From the simple blink of an eye to the flow of blood to muscles under extreme stress, proteins are everywhere. Their function involves more than muscle tissue repair. It includes repair of red blood cells, hair and fingernail growth, regulation of hormone secretion, movement (muscle contraction), digestion, maintenance of the body’s water balance, protection against disease, transport of nutrients to and from cells, the carrying of oxygen and regulation of blood clotting. So the role of protein is very important to over-all body function and health. Sadly enough, this role has been improperly depicted in various muscle magazines, on TV fitness shows and in claims by trainers and bodybuilders who think protein is mainly used to repair damaged muscle tissue. This couldn’t be further from the truth.

Protein Intake
As mentioned earlier, the RDA is 0.8 grams per kilogram of lean bodyweight (U.S. Food and Nutrition Board, 1980) for sedentary adults. For infants and children the RDA is doubled and tripled because of the rapid growth rate they experience. How did the researchers come up with this RDA and arrive at the figure that has been shunned by the bodybuilding community? Studies using nitrogen (a component of protein). have been conducted to see how much protein is used and absorbed before an excess condition results. Researchers looked at the nitrogen balance and made comparisons to see if a positive or a negative balance had been occurring. They observed the outcome by comparing the amount of nitrogen excreted with the amount ingested, and then they determined whether or not protein was accumulating in the body, remaining at the same level, or decreasing.

The nitrogen balance test uses nitrogen loss in the form of sweat, urine, feces, shedding of skin, and loss of hair on a day-to-day basis. If there is a positive balance in nitrogen levels, it means there has been more nitrogen ingested than excreted, and so, tissue growth can be a direct result. A negative balance shows researchers that more nitrogen is being excreted than taken in, and this means, of course, that more protein is being lost than produced. Basically, the protein requirement for sedentary adults involves replacing routine losses—the task, so to speak, is to keep the leaky bucket topped up.

So why did researchers in North America come to the conclusion that the RDA is only a rationed 0.8 grams per kilogram? Well it seems they concluded that 0.36 grams per kilogram of lean bodyweight in protein is lost per day. With a safety margin in place, it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and then bumped up again to approximately 0.75 grams per kilogram. This is to replace the amount which may be lost during digestion, as well as making up for a lack in quality of protein. The general protein requirement for sedentary adults is just enough that if one follows this guideline they will supply themselves with enough amino acids to replace each day’s loss without allowing for exercise and the growth of muscle tissue. It’s ironic that the RDA for children (who are experiencing growth) is greater than the RDA for adults. The Academy of Sciences and the nutrition board insist that exercise (which leads to musculo-collagenous hypertrophy among other changes in the body) doesn’t generate an increase in one’s protein requirements (1). Note that RDA can vary from place to place; Russia, Denmark, and Britain have different RDA standards.

Exercise adds a new dimension to the issue because the body, with an increased need for protein, has to rely heavily upon dietary sources rather than draw from it’s own stores. If this need is not met during exercise then the body will start to draw upon its muscle tissue as a source. Though it may seem that humans don’t need much protein, the facts haven’t been established as to how much an exercising individual should be taking in. Recent research shows that the RDA doesn’t appear to meet the needs of exercising adults. One of the top researchers in this field, Dr Peter Lemon, stated in a recent review paper that, “the RDA for those engaged in strength training should be about 1.7 – 1.8 grams of protein per kilogram of body mass per day”. Dr Lemon came to this conclusion after citing several studies (Fern, 1991, Tarnopolsky et al., 1992) which used amounts of protein ranging from 1.3 – 3.3 grams of protein per kilogram of bodyweight. At Kent University researchers tested 3 different groups of people: 1) on a low protein diet which was 0.9 grams of protein per kilogram of bodyweight; 2) another group eating 1.4 grams of protein per kilogram of bodyweight; and 3) a group eating 2.4 grams of protein per kilogram of bodyweight. Both sedentary and strength training groups were involved. The results showed that 1.4 grams resulted in protein synthesis while there were no changes in the low protein group and, finally, the group that ingested 2.4 grams of protein did not see any more increased protein synthesis than the 1.4 grams of protein group.

Another study conducted at the Letterman Army Institute of Research in San Francisco showed that subjects on a higher protein intake (2.8 g/kg/day), coupled with intense strength training, gained a whopping 3.28 kg (7.2 lbs) of lean mass. The study was done over a 40-day period and the subjects were trained to near exhaustion (2). Another study of weightlifters over a 3 month period, with the protein increased from 2.2g/kg/day to 3.5 g/kg/ day, resulted in a 6% increase in muscle mass and a 5% increase in strength (3). Susan M Klieiner, who holds a PhD in nutrition and human performance from Case Western Reserve University, states in her book, Power Eating, that for muscle building an intake of 1.6-2.2 grams per kilogram of bodyweight is recommended. Dr Michael Colgan, in Optimum Sports Nutrition, claims that the RDA doesn’t meet the needs of athletes who train in an intense fashion. So, the evidence provided by some of the highly regarded “experts” in this field indicates that the addition of extra protein has been shown to display positive effects which produce muscle growth.

Negative Effects Of Protein
So why all the fuss about the ingestion of too much protein? So far, we’ve seen protein’s positive effects and that it can be beneficial for hypertrophy of the muscle complex. A common argument raised is that excessive protein, as described above, can cause a variety of body ailments–such as kidney and heart disease, constipation, and osteoporosis. These are often cited as the main reason one would want to steer clear of a diet rich in protein (4).
The average person reading about this might want to jump on the anti-protein bandwagon, but what they don’t realize is that these studies often mislead. For starters, the negative health claims of kidney disease resulting from a high protein diet have used information gathered from studies done on patients with existing kidney problems. Kidneys are responsible for excretion of the urea formed from ammonia (a very toxic compound) which comes from the protein in our diet. People with kidney problems already have trouble excreting urea, and this leads to more stress on the kidneys. The logic goes that strength trainers, bodybuilders, weightlifters and athletes who eat a high protein diet are doomed to suffer from future kidney problems. Furthermore, there don’t seem to be any peer-reviewed studies done on healthy athletes, strength trainers, weightlifters or bodybuilders showing that kidney problems are a result of a high protein diet. As for the claims of osteoporosis in these groups, it’s hard to believe that they cancel the benefits of exercise. Exercisers have strong, healthy bones that are denser in nature, and studies have shown that exercise promotes this condition. Negative results may be seen in those who are sedentary and consume a high protein. For the most part, however, one cannot simply isolate one factor and claim that this is a reason for a health problem such as this; the pathology of osteoporosis involves far more than one variable. Things such as heredity, genetics, micro and macro nutrient intake, exercise etc., when taken together, are far more responsible than simply applying the blame to one area.

Constipation is also used as an argument because many nutritionists and dieticians claim that diets high in protein are low in fiber. Without enough bulk the digestive system can slow down to a snail’s pace. Simply choosing the right foods such as fibrous vegetables, starchy breads, pastas and drinking plenty of water will remedy this problem. Heart disease may result from a high intake of animal, but, as mentioned earlier, knowing how to use variety in one’s diet will help eliminate worry about this kind of problem. Low and no-fat dairy products, fish and lean cuts of meat and chicken are good choices which considerably lower the risk of heart disease.

High protein intake, as we’ve seen, is not the evil it’s made out to be. A protein deficiency will reveal itself because strength and muscle mass will decline. What are the signs of taking too much? Inflammation of the kidneys (lower back pain) and feelings of malaise are symptoms to watch for. Most of the time the body does a good job of sorting and using protein, so most people will not run into this problem. But even if protein intake is increased it means eating multiple meals throughout the day since the experts have said we can only digest 25-30 grams of protein per sitting. The small intestines can digest as much as 500-700 grams of protein (5) keeping in mind proteins functions do include other things other than soft tissue repair. New research has shown now that the body may in fact be able to handle much more protein in a sitting (6). This obviously shows us that individuals of varying bodyweights can take in much more than the 25-30 gram figure the experts have held us to for so long.

Hopefully you’ve been convinced that a high protein intake is not “evil.” Protein intake ranging from 1.4 grams of protein per kilogram of bodyweight to one gram per pound or more can be beneficial for an individual involved in an intense training program. Protein has been typecast as something that will make you big and strong, but muscle growth is not controlled by the level of protein one takes; rather it is the growth demand caused by intense training or stress that will ultimately determine how much protein one should take in. Dr Michael Colgan says, “No one ever grew an ounce of muscle from simply gulping protein. Muscles grow from pushing poundage—period.” Some trainers have testified that they’ve done just fine by taking in small amounts of protein, but the question to them is, how much greater would the results have been if they had increased the protein requirement to meet the demands of the exercise?

We don’t have to consume an extraordinarily amount of protein, but the proof of the pudding is that taking more than the RDA when exercising is not only safe, but beneficial.

Written by Maki Riddington.

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