Posts Tagged ‘diet’

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. (more…)

Weight Loss The Right Way

When you think of weight loss and losing weight, the first things that probably come to your mind are either those “lose weight fast !!” articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they’re talking about… or maybe you’re thinking of all of those weight loss pills that claim to be safe and allow you to “eat whatever you want and still lose weight because the pill will do all of the work for you” or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe you’re thinking of rice cakes and never eating and being hungry all day long.

Well, if you are thinking any of those things, forget it! Forget all of it!

What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some “fitness magazine” diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I’m going to make you buy my “book” or order my “product” first before I tell you? Well I’m not! I don’t have a book and I don’t a have product. I am not trying to sell you a damn thing! What I am trying to do, no… what I am GOING to do, is tell you exactly how you can lose weight. Enjoy…

Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:

1) Count how many calories you eat in a normal day. That’s right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, “yeah right, I’m not gonna sit around counting calories all day.” Well, if you’re thinking that, then you’re obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.

2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.

3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.

4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.

5) Cardio. Cardio is an important part of weight loss. If you’re serious about losing weight, but don’t want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever… cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 – 5 days a week. I say 3-5 days a week because I don’t know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though.

6) At the end of that week, weigh yourself. You’ll notice a difference just after one week! Now, don’t expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don’t sound like much? You can lose 5-8 pounds a month! That’s around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.

// // <![CDATA[Important weight loss tips for losing weight effectively! (extremely important!)

- THE BAD FAT MUST GO! Stay away from "bad" fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish.

- LOWER THE BAD CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don't go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc.

- WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that's a lot of water, but it's that water that will give you energy and speed your weight loss.

- STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, it's great for losing weight. Muscles burn calories.

- Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, it's time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!

- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you're gonna need it!

There you have it. You now know everything you need to know about losing weight. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership.

Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side."  You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.

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Growth Principles:Training

This is a general guide for beginning and intermediate bodybuilders that don’t know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

We will go through training, diet and gear. I will tell you the principles behind everything that I recommend for you to do, so you can understand why certain things happen, so in the future you can fix problems yourself. Bodybuilding is a very simple and logical endeavour. Everything that you do has to be logical. Only logical actions will give you results. Every time that you come across a new principle, always ask yourself it it makes logical sense. If it does not, dump it!

TRAINING

Why does a muscle grow? Because it has to adapt. When does it have to adapt? When you expose it to something that it has not done before. When is something that it has not done before? When the muscle is taxed 100%. That’s 100% effort. What’s 100% effort? When you train to 100% PHYSICAL, not mental failure. So, to make the muscle grow, you have to train with 100% effort otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial to your growth, it needs to be 100% effort. So, a 100% effort set of an exercise, will make you grow. Then, what is the point to do a second set of that exercise? You cannot go more than 100%. The muscle already has been taxed by 100% from the first set, so why should you do a second one? You will just eat into your recovery ability. So, you should only do one set to failure per exercise. Later on, I will describe the training program and how exercises and warm-ups are involved.

A muscle will not grow until it’s recovered. The muscle will not begin to recover until the nervous system is Recovered. It takes roughly 24hours for the nervous system to recover from a workout. Only then will the muscle begin to recover and grow. So, you should never train 2 days in a row. Even if you train different bodyparts, you still use the same nervous system. You train 2 days in a row, your nervous system recovers, but by the time the muscles begin to, you train again, so the body has to concentrate again on recovering the nervous system.

A training frequency of 3 days per week (Mon, Wed, Fri) is more than enough. Numerous pros, including myself, train like this offseason for maximum growth. Even if you use streroids, you still have to train like this. Steroids increase your recovery ability, but they also make you stronger at a quicker rate. The extra strength will give you the ability to train harder/tear more muscle tissue, so you will need the extra recovery that the steroids will give you.

The following is a great training program that I recommend:

Mon – Chest, Shoulders, Triceps
* Incline press – warm-up sets, 1 work set
* Flat flyes – 1 work set
* Millitary press – 1 warm-up, 1 work set
* Lateral flyes – 1 work set
* Rear delt machine – 1 work set
* Tricep pushdowns – 1 warm-up, 1 work set
* Lying tricep extensions – 1 work-set

Wed – Quads, Hams, Calves
* Squats – warm-ups, 1 work set
* Leg press – work set
* Leg extension – work set
* Leg curl – warm-up, work set
* Stiff leg deadlift – work set
* Standing calf raise – work set

Fri – Abs, Back, Bis
* Rope crunches – warm up, work set
* Lat pull down – warm-ups, work set
* Deadlift – warm-up, work set
* Bent-over rows – work set
* Shrugs – work set
* Standing BB curls – warm up, work set
* Concentration curl – work set

You do a lot of warm-ups for your first exercise of the day. You do one warm-up for the first exercise of each bodypart, only to optimise the firing of the neuropathways.
Let’s use chest as an example – if for example your max (work set) in the incline press is 3 plates, then you do 2 warm-ups with the bar, 2 warm-ups with one plate, 1 warm-up with 2 plates and then your work set with 3 plates. The work set is a set where you fail at about 6 reps. Every workout, you have to do more reps or increase the weight in that work set (remember, the muscle has to do something that it has not done before). So if one work out you fail with 6 reps, the following nothing less than 7. When you reach 8 reps, the following workout you should do (increase) a weight where you can do minimum 4 reps. Then increase your reps again every workout until you reach 8 again, and so on. Each rep has a tempo of 2-1-1. That is 2 seconds in the negative, one second in the contraction
and 1 second in the positive. Then, after you fail in the incline press, you move straight to flat flyes. You do not need a warmp now because your chest is more than warm after you failed on presses. And that’s it for chest. The basic routine stays the same. If you want variety, small changes as using DB’s instead of BB or doing flat presse and incline flyes for example, is mor ethan enough variety to keep the muscle ‘confused’.

DIET

VERY simple. Very important that you try to get as close to 500g of protein per day. Easiest way to do that is to have a whey protein shake in water with every meal. Fats and carbs don’t matter. Calories don’t count, macro nutrients (protein, fat, carb) do. If you get to add fat on, just cut out the fats and keep your carbs bellow 300g/day. That’s all it is! Very simple, but hard to stick to, so not many people get results. On gear, the more protein you eat, the more you grow. Is as simple as that. Gear maximises protein synthesis.

GEAR

You need a testosterone base. 750mg/week is plenty. You need an anabolic – deca or Eq at 400mg/week is plenty. You need for optimum growth, a good oral like d-bol at 30mg/d or A-50 50mg/d. You use the test and the anabolic non stop. The oral is 4 weeks on 4 weeks off. Every 6th week (the half way point between the off oral period – so 2 weeks after you finish the oral) you have a blood test. If the blood test is OK, then you can begin your next 4 weeks on oral. There is no reason for you to come off. The only 2 reasons are health or your receptors are saturated. If the regular blood test is OK, your health is OK. If you are still making progress, your receptors are OK. Coming off, will just sabotage your gains. That’s why I do not believe in set time frames for cycles. Listen to your body. When you use the oral, you need to use all the liver aids available – Synthergine, Milk Thistle, L-methionine, Liv-52, etc. Of course you cannot drink or do rec drugs during that time. Using these precautions, your blood tests will be OK.
You also need to use an anti estrogen like Nolvadex at 10mg/d throughout the whole time. Also, you have a choice between HCG every 4 weeks at 5000IU or Clomid at 50mg EOD. These will make sure that your balls will stay at a decent size and they will not forget how to function. The blood tests that you need are: full blood count, liver and kidney function tests, FSH, LH, TSH, cholesterol. If the Total protein test in the liver tests is high, that is because of your diet. You need to keep an eye on the Billirubin and Urea test results. Your FSH and LH will be suppressed – that’s normal because of the gear. If the TSH is low, add 20mcg/d T3. If the kidney function is off, then drink more. Protein stresses the kidneys, so you need more fluids. When you eventually come off the gear, you make sure that you are off the orals. Then cut out the anabolic over 2 weeks. Then the testosterone over 3 weeks. One week after that, you need to add primo tabs or anavar (oxandrin) for 3 weeks. That will ensure that you will keep your gains.
Ideally do a gainkeeper’s formula that is outlined in another article.

These are the basic principles behind muscle growth. You do the above, you will GROW, no matter what.

Ten Biggest Mistakes In A Bodybuilding Diet

Success leaves clues. Ask any top professionals, including bodybuilders, “How can I maximize my progress?” and the best answer will delineate not only the right steps to take but also the pitfalls to avoid.

My goal is to share with you the nutrition lessons I’ve learned through developing eating regimens for several top bodybuilders, some of whom are now in the professional ranks. My hope is that these tips will allow you to correct any flaws in your nutrition program and hence maximize your progress. Here are the 10 biggest mistakes to avoid if you want to fulfill your bodybuilding potential.

1. Dieting impatiently.

Many bodybuilders jump from one diet to another without ever giving the initial program enough time to work. It takes at least three weeks for your body to adapt to dietary modifications. If you start a high carb, moderate protein, low fat diet with reduced calories, and your goal is to lose fat, expect to notice visible changes after approximately 21 days. Don’t anticipate immediate changes in your physique.

2. Failing to Accurately track calories.

Be sure to count not only calories but carbohydrates, proteins and fats as well. Because they don’t keep a record of what they’re eating, many bodybuilders don’t lose fat at the rate they expect, while others fail to gain weight. Don’t make the mistake of miscalculating your calorie intake. Successful bodybuilders keep precise records; they don’t guess or estimate. Consult the Nutrition Almanac or a comparable source for food values and buy a scale.

3. Eating haphazardly.

Whether you’re trying to lose fat or add lean body mass, consistency is key, and sporadic eating is anathema to making progress. If you’re a hardgainer or you have a difficult time getting ripped, the five times a day meal plan is best. This approach (a meal every two or three hours) inhibits storage of fat and increases lean body mass by enhancing nutrient absorption.

4. Depending on the scale to gauge progress.

Don’t depend solely on the scale to fine tune your diet. When bodybuilders try to add size, they often become discouraged when their bodyweight doesn’t increase rapidly. They frequently jump the gun by adding too many calories to accelerate their progress. Similarly, precontest competitors striving to get down in size sometimes subtract too many calories. While the scale and other measuring devices like bodyfat calipers are effective tools, it’s better to rely on photos and an unbiased eye to measure your progress. After all, bodybuilding is a visual sport. If you look leaner and fuller, then your fat loss diet is probably working – even if the scale and bodyfat calipers don’t agree.

5. Overeating (especially carbohydrates).

Athletes who try to add mass often go overboard and eat an excessive number of calories, which are then converted into bodyfat. Then there are bodybuilders who eat a very low fat diet but still gain too many bodyfat because of an extremely high intake of carbohydrates. Sure, carbs are required for hard training, and they aid in recovery, But once the body absorbs what it needs, the excess will be quickly deposited as fat.

6. Failing to personalize your bodybuilding diet.

There’s nothing wrong with learning from what the pro bodybuilders do. However, Dorian Yate’s diet is vastly different from Nasser El Sonbaty’s. What they have in common is an individualized, or customized approach. Dorian’s diet might not work for Nasser’s, and vice versa. Maintaining detailed records of what you eat and how you react to those foods can help you customize a diet that’s ideal for your needs.

7. Viewing supplements as a magic bullet.

Some bodybuilders try to shed fat by taking carnitine and chromium, yet they fail to initiate the fat burning process by lowering their caloric consumption. Others use creatine, glutamine or branched chain amino acids to beef up, but fail to consume enough calories and proteins to stimulate a positive nitrogen balance. Supplements work to enhance a nutrition program, not to make up for poor planning and nutritional mistakes.

8. Becoming a slave to canned tuna.

To be successful, you have to eat the right way all the time. I’ve known athletes who burn out from the boredom of eating nothing but plain chicken breasts and tuna straight out of the can. Laura Creavalle’s cookbook, The Lite Lifestyle, contains 150 fat free and sugar free recipes designed for precontest bodybuilders. These recipes allow you to stick with your eating program for the long haul, which produces substantive results.

9. Eliminating all Fat.

Cutting fat from your diet is helpful in controlling total caloric intake, but removing fat completely from your diet and relying exclusively on very low fat or fat free proteins like turkey, fish and protein powders can lead to a decrease in fat metabolism and/or retard growth. A low fat diet that includes essential fatty acids found in meat, chicken and fish is useful in promoting optimal recovery growth and fat metabolism.

10. Making enormous changes all at once.

When adding or subtracting calories from your diet, try to make very small incremental changes to allow your body to adapt these dietary manipulations. Severe reductions in calories will cause the body to hoard fat; an abundant increase will stimulate fat storage.

Pre-Contest Prep

This article will go through my diet, cardiovascular training, weight training and supplements and will give you some visual proof of how my methods worked for me. Just bare in mind that everyone responds differently to training and you might have to modify your particular program but I think that this will give you a good starting point.

After reading this, I hope that you will be able to apply the principles and theories I used to get yourself a nice trophy to put on the mantle.

Diet

For starters, I used a little different approach this year as to my diet. For those of you who have read my previous contest preparation guides, you will note that this is a much more lenient diet. That is due to the fact that I didn’t get overly fat in the off-season. Let’s begin.

10 Weeks Out

8:00 – ? cup oatmeal, 6 egg whites w/ one yolk
10:00 – Isopure Zero Carb drink, 3 rice cakes
12:00 – 6 oz. chicken breast, sweet potato, asparagus
3:00 – Isopure Zero Carb Drink, 3 rice cakes
6:00 – Train
7:30 – ABB Mass Recovery Drink
8:30 – 8 oz. steak (sirloin, round), sweet potato, broccoli
10:30 – Isopure Zero Carb Drink

Final 2 Weeks

8:00 – 6 oz. chicken breast, sweet potato
10:00 – Isopure Zero Carb drink, 3 rice cakes
12:00 – 8 oz steak, sweet potato
3:00 – Isopure Zero Carb Drink, 3 rice cakes
6:00 – Train
7:30 – ABB Mass Recovery Drink
8:30 – 8 oz. steak (sirloin, round), sweet potato, broccoli
10:30 – Isopure Zero Carb Drink

As you will notice, there is very little change in my diet throughout the pre-contest preparation. The primary change was made to my first meal where I substituted chicken and sweet potato for oatmeal and eggs.

I don’t know the exact protein amount of this diet. I don’t count calories. I judge my diet based on how I look in the mirror. If I was looking bloated or like I was holding fat I could cut back on some of the higher carb products.

Water Intake:

I drank between 1.0 and 1.5 gallons of water each day. While at work, I would drink it with Crystal Lite Lemonade which has very little sodium. Also, two weeks out from the contest I switched from bottled water to distilled water.

Cardiovascular Training

Due to the fact that I kept off the majority of fat this off-season I was able to take a more leisurely approach to the cardiovascular conditioning.

* 12 weeks to 9 weeks out: Treadmill 30 min/day, 3 x’s/week
* 8 weeks to 6 weeks out: Treadmill 35 min/day, 5 x’s/week
* 5 weeks out: Treadmill 40 min/day, 4 x’s/week
* 4 weeks out: Treadmill 45 min/day, 5 x’s/week
* 3 weeks to 2 days prior to contest: Treadmill 45 min/day, 6 x’s/week

Cardio was performed at lunch time before I ate lunch. I did this to keep my metabolism elevated throughout the day as well as preserve some time in the evenings for family time. This worked excellent for two reasons: 1) I got to spend some time with my family and 2) I wasn’t all wound up in the evening before I went to bed. I had a much easier time sleeping once I started doing cardio over lunch.

I believe it to be best to do cardio before you eat and on as empty a stomach as possible due to the fact that it will put your body into caloric debt and encourage weight loss. This is just my opinion but it seemed to work well for me.

Weight Training

For those of you who haven’t read my articles concerning HIT and Volume Training here are some definitions that will serve to make you understand my approach:

* High-Intensity Training (HIT): Method of training using heavy weights, lower repetitions (6-10), and explosive movements using a large amount of energy over a brief period of time.

HIT focuses more on the larger Type II-b fibers that give your muscles a more voluminous appearance. These fibers fatigue more quickly but produce the greater amount of force compared with Type-I fibers.

* Volume Training: Method of training using medium weights, higher repetitions (12-15), and more succinct movements using a similarly large amount of energy over a more extended period of time.

Volume training focuses on the smaller Type-I fibers that give your muscles a harder, more defined look. These fibers have a greater longevity for training and are more associated with cardiovascular training.

To begin, I’m going to go through my program for the first 10 weeks of my contest preparation. The last part of the section will be what I did the final two weeks before the show. There will be some subtle changes but necessary changes which I will explain at the end.

10 Weeks Out:

Monday: Biceps/Hamstrings/Calves

* Concentration curls: 45 x 8, 50 x 8, 55 x 8, 60 x 6
* Alternating Dumbbell Curls: 35 x 8, 40 x 8, 45 x 8
* Super set with:
* Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8
* High Cable Curls: 70 x 10, 80 x 8, 90 x 8
* Double Leg Curls: 220 x 12, 240 x 12, 260 x 10, 280 x 10
* Stiff-Legged Deadlifts with Dumbbell: 110 x 15, 110 x 15, 110 x 15
* Single Leg Curls with 3 sec pauses: 100 x 8, 110 x 8, 120 x 8
* Calf Raises: 160 x 100 (do as many as possible, rest, continue until you reach 100).

Click here for a printable log of Monday.

Tuesday: Chest/Triceps/Abs

* Flat Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8
* Flat Flyes: 50 x 8, 60 x 8, 70 x 8
* Pec Deck: 150 x 12, 170 x 10, 190 x 8
* Cable Cross-Overs: 100 x 15, 120 x 12, 140 x 10
* Tricep Extensions: 90 x 12, 100 x 12, 110 x 12
* Single Reverse Tri Extensions: 60 x 12, 70 x 10, 80 x 8
* Crunches: 4 sets of 30

Click here for a printable log of Tuesday.

Wednesday: Quads/Forearms/Calves

* Double Knee Extensions: 200 x 10, 220 x 10, 240 x 10, 250 x 8
* Leg Presses: 640 x 12, 730 x 12, 820 x 10
* Squats: 225 x 10, 315 x 10, 405 x 8
* Single Knee Extensions with 3 sec pause: 90 x 8, 100 x 8, 110 x 8
* Hip Extensions: 180 x 15, 200, 15, 220 x 15
* Wrist Curls with Barbell (behind back): 115 x 12, 135 x 12, 155 x 12
* Wrist Extension with dumbbells: 25 x 12, 30 x 12, 35 x 12
* Calf Raises: 200 x 40, 220 x 30, 240 x 20
* Seated Calf Raises: 115 x 20, 140 x 20, 165 x 20

Click here for a printable log of Wednesday.

Thursday: Back/Biceps/Abs

* Lat Pulls (wide grip): 180 x 12, 200 x 12, 220 x 12
* Lat Pulls (narrow grip): 150 x 12, 160 x 12, 170 x 12
* Hammer Strength Rows: 180 x 10, 230 x 10, 280 x 10
* Seated Cable Rows: 160 x 12, 180 x 12, 200 x 12
* Cable Pull-Overs: 130 x 15, 140 x 15, 150 x 15
* Hyperextensions: No weight x 15 x 3 sets
* Concentration Curls: 35 x 12, 40 x 12, 45 x 10
* Single Dumbbell Preacher Curls: 30 x 15, 35 x 12, 40 x 10
* Ab Machine: 110 x 15, 120 x 15, 130 x 15, 140 x 15

Click here for a printable log of Thursday.

Friday: Shoulders/Traps/Calves

* Single Dumbbell Lateral Raises (standing): 25 x 12, 30 x 12, 35 x 10
* Single Cable Lateral Raises (standing): 20 x 20, 25 x 20, 30 x 20
* Dumbbell Front Raises: 30 x 10, 35 x 10, 40 x 10
* Or
* EZ Bar Front Raises: 65 x 10, 75 x 10, 85 x 10
* EZ Bar Upright Rows: 65 x 10, 75 x 10, 85 x 10
* Shoulder Shrugs with Bar: 225 x 15, 315 x 12, 405 x 12, 495 x 10, 405 x 12, 315 x 12
* Or
* Dumbbell Shrugs: 110 x 15 (for 5 sets)
* Calf Raises: 360 x 15, 450 x 15, 540 x 15, 630 x 15

Click here for a printable log of Friday.

Saturday: OFF

Sunday: Triceps

* Tricep Extensions: 120 x 8, 130 x 8, 140 x 8, 150 x 8
* Single Reverse Tricep Extension: 70 x 8, 80 x 8, 90 x 8
* Rope Overhead Extensions: 100 x 8, 120 x 8, 140 x 8
* Rope KickBacks: 70 x 8, 80 x 8, 90 x 8
* Bench Dips without weight: x 15

Click here for a printable log of Sunday.

Final Two Weeks:

Monday: Biceps/Hamstrings/Calves

* Concentration curls: 45 x 8, 50 x 8, 55 x 8, 60 x 6
* Alternating Dumbbell Curls: 35 x 8, 40 x 8, 45 x 8
* Super set with:
* Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8
* High Cable Curls: 70 x 10, 80 x 8, 90 x 8
* Double Leg Curls: 220 x 12, 240 x 12, 260 x 10, 280 x 10
* Stiff-Legged Deadlifts with Dumbbell: 110 x 15, 110 x 15, 110 x 15
* Single Leg Curls with 3 sec pauses: 100 x 8, 110 x 8, 120 x 8
* Calf Raises: 160 x 100 (do as many as possible, rest, continue until you reach 100).

Click here for a printable log of Monday.

Tuesday: Chest/Triceps/Abs

* Incline Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8
* Incline Flyes: 40 x 10, 50 x 10, 60 x 10
* Flat Flyes: 40 x 12, 45 x 12, 50 x 12
* Cable Cross-Overs: 100 x 15, 120 x 12, 140 x 10
* Tricep Extensions: 90 x 12, 100 x 12, 110 x 12
* Single Reverse Tri Extensions: 60 x 12, 70 x 10, 80 x 8
* Crunches: 4 sets of 30

Click here for a printable log of Tuesday.

Wednesday: Quads/Forearms/Calves

* Double Knee Extensions: 180 x 12, 200 x 12, 220 x 12, 240 x 10
* Leg Presses: 560 x 15, 640 x 15, 730 x 15
* Squats: 225 x 12, 275 x 12, 325 x 12
* Single Knee Extensions with 3 sec pause: 90 x 8, 100 x 8, 110 x 8
* Hip Extensions: 180 x 15, 200, 15, 220 x 15
* Wrist Curls with Barbell (behind back): 115 x 12, 135 x 12, 155 x 12
* Wrist Extension with dumbbells: 25 x 12, 30 x 12, 35 x 12
* Calf Raises: 200 x 40, 220 x 30, 240 x 20
* Seated Calf Raises: 115 x 20, 140 x 20, 165 x 20

Click here for a printable log of Wednesday.

Thursday: Back/Biceps/Abs

* Lat Pulls (wide grip): 160 x 15, 180 x 15, 200 x 15
* Lat Pulls (narrow grip): 150 x 12, 160 x 12, 170 x 12
* Hammer Strength Rows: 180 x 12, 200 x 12, 220 x 12
* Seated Cable Rows: 150 x 15, 160 x 15, 170 x 15
* Cable Pull-Overs: 130 x 15, 140 x 15, 150 x 15
* Hyperextensions: No weight x 15 x 3 sets
* Concentration Curls: 35 x 12, 40 x 12, 45 x 10
* Single Dumbbell Preacher Curls: 30 x 15, 35 x 12, 40 x 10
* Ab Machine: 110 x 15, 120 x 15, 130 x 15, 140 x 15

Click here for a printable log of Thursday.

Friday: Shoulders/Traps/Calves

* Single Dumbbell Lateral Raises (standing): 25 x 12, 30 x 12, 35 x 10
* Single Cable Lateral Raises (standing) 20 x 20, 25 x 20, 30 x 20
* Dumbbell Front Raises: 30 x 10, 35 x 10, 40 x 10
* Or
* EZ Bar Front Raises: 65 x 10, 75 x 10, 85 x 10
* EZ Bar Upright Rows: 65 x 10, 75 x 10, 85 x 10
* Shoulder Shrugs with Bar: 225 x 15, 315 x 12, 405 x 12, 495 x 10, 405 x 12, 315 x 12
* Or
* Dumbbell Shrugs: 110 x 15 (for 5 sets)
* Calf Raises: 360 x 15, 450 x 15, 540 x 15, 630 x 15

Click here for a printable log of Friday.

Saturday: OFF

Sunday: Triceps

* Tricep Extensions: 120 x 8, 130 x 8, 140 x 8, 150 x 8
* Single Reverse Tricep Extension: 70 x 8, 80 x 8, 90 x 8
* Rope Overhead Extensions: 100 x 8, 120 x 8, 140 x 8
* Rope KickBacks: 70 x 8, 80 x 8, 90 x 8
* Bench Dips without Weight: 3 sets of 15 reps

Click here for a printable log of Sunday.

You will notice that there is very little change between the first 10 weeks and the last two weeks. This is due mostly to the fact that I lost little to no strength throughout my dieting and contest preparation. This is primarily as a result of keeping my protein intake high and keeping my intensity up.

Most people may need to change their program up quite a bit due to decreasing strength from dieting. My advice: don’t get so overweight in the off-season. I’m telling you this from experience. The last time I competed I started at 240 and ended up at 185. This year I started at 220 and ended at 195 with a much better physique.

Supplements

Despite what you might think, bodybuilding is a very expensive sport. Because of that fact, I chose to stick with protein drinks/powders only. In my diet I mentioned the Isopure drinks. One thing, I did work in ProLab Pure Whey and Dymatize IsoWhey in for the first protein drink of the day. That being said, here is a list of my supplements:

* Xenadrine EFX: 2/day one hour before workout
* IsoPure Zero Carb (in the glass bottles): 2-3/day
* ABB Mass Recovery (grape): 1/day immediately post workout
* Liver-Rite: 2-3 capsules/day

General Advice

These are just a few of the things I’ve found throughout my short bodybuilding career that seem to make things easier:

1. Start Early: Never wait until the last minute to either diet, start your cardio, or put on your Pro-Tan. This will only increase your anxiety level and thus hinder your results.

2. Get A Workout Partner: This will be the most helpful person in your life for your entire training career; especially pre-contest. Your partner will push you harder and make sure that you are working as hard as you need.

3. Pose Regularly: I started posing 12 weeks out from contest. The first 6 weeks I just did it pretty low intensity for about 15 minutes 3 times a week. The last 4 weeks I posed every night, went through all the mandatory poses twice, and posed for at least 30 minutes.

This will make getting up there on Saturday a breeze. For those of you who have never competed; it’s hot as hell up there. You will sweat and you will cramp unless you are in condition. I was only out-conditioned by one competitor (of course I was bigger, had better symmetry and proportion, and better aesthetics). That’s my b^tch session.

You’ve got to be in posing condition or else you would lose. I practiced my butt off and had no problem holding poses or measuring my breath. Practice, practice, practice. I only started sweating towards the end of the overall posing because I drank too much water back stage and it was over 95 degrees up there.

4. Be Confident, Not Cocky: Backstage at a competition is a bonding session between competitors. The morning pre-judging you are sizing yourself up with the other guys both in your class and in your division. The evening show you are helping each other and making sure everyone gets to the pump up area on time.

I am a very competitive person and because of that I want everyone I’m competing against to look their best. That way, I feel like I’ve accomplished more when beating someone who looked their best also It’s a strange philosophy but it makes me tick and makes everyone around you respect you for being honest.

Tell someone if they missed a spot with their Pro-Tan. Tell them if they are sweating or if they need to get off their feet and rest. Be a good sport. That doesn’t mean you aren’t going to want to beat them but it means that you want to beat them and still have the respect you’ve earned.

Nutrition:Fiber

Experts say we need 25 grams of fiber a day on a 2,000-calorie diet. How can we possibly eat that much? Here’s how!
[WebMD]

We all know fiber is good for us. Not only can dietary fiber lower cholesterol, it also helps keep us trim and feeling full.

So how do you get more fiber into your daily diet? Here are six painless ways to work in 25 grams a day — the recommended amount for someone eating 2,000 calories a day.

Before you start, keep a few things in mind: When you increase fiber, you should increase your water intake along with it. Add fiber gradually to give your gastrointestinal tract time to adapt. And if you have gastrointestinal diseases, including constipation, check with your doctor first.

1. Go for whole grains whenever possible.
Check the ingredient list to make sure the whole grain is the first or second ingredient on the list. Products that say “100% wheat” or “multigrain” are not usually whole grain.

2 slices of whole-wheat bread = 4 grams of fiber
1 cup of cooked brown rice = 4 grams of fiber
Reduced-Fat Triscuit crackers = 3 grams

2. Choose the right breakfast cereals.
Some cereals have little whole grain. And some whole grain cereals are loaded with unnecessary sugar.

½ cup Fiber One = 14 grams of fiber
1 cup Raisin Bran = 7.5 grams of fiber
1 cup Frosted Shredded Wheat Spoon Size = 5 grams
1 cup Quaker Squares Baked in Cinnamon = 5 grams
¾ cup cooked oatmeal = 3 grams
*Recommended serving sizes.

3. Eat beans a few times a week.
Beans offer more fiber than most plant foods, plus they’re loaded with healthy plant protein.

1 cup of canned minestrone soup = about 5 grams fiber
1/2 cup vegetarian or fat-free refried beans, used to make microwave nachos = about 6 grams
1/4 cup kidney beans, added to a green salad = 3 grams fiber
Bean burrito at Taco Bell (or made at home) = 8 grams

4. Have several servings of fruit every day.
You can add it to your morning meal, enjoy it as a snack, and garnish your dinner plate with it. Or have it with — or instead of — dessert.

1 large apple = 4 grams of fiber
1 banana = 3 grams
1 pear = 4 grams
1 cup strawberries = 4 grams

5. Every day, stir a tablespoon of ground flaxseed into your smoothie, soup, casserole, etc.
One tablespoon will boost your daily fiber by 3 grams. Flaxseed contains a balance of soluble and insoluble fiber, too.

6. Have several servings of vegetables every day.
Include a vegetable with lunch, have raw veggies as an afternoon snack or pre-dinner appetizer, and enjoy a big helping with dinner. Make a point of enjoying vegetarian entrees several times a week.

1 cup carrot slices, cooked = 5 grams of fiber
1 cup cooked broccoli = 4.5 grams
1 cup raw carrots = 4 grams
1 sweet potato = 4 grams
1 cup cauliflower, cooked = 3 grams
2 cups raw spinach leaves = 3 grams

The Best Diet

How to decide?

Experts who counsel overweight patients say there are two keys:

Know yourself. That means being honest about what you will and won’t do, long-term.
Evaluate and pick the diet that best suits you, watching out for key phrases or promises that are probably too good to be true.
Choosing a weight-loss plan that’s going to work “takes some self-reflection,” said Amy Jamieson-Petonic, a registered dietitian who directs wellness coaching at the Cleveland Clinic and is a spokeswoman for the American Dietetic Association.

“Are you an online type who likes to chat?” she said. “Or do you want a formal meeting?”

Some people find that plans that offer prepared meals help them stick to the plan because it takes the whole portion-control task out of their hands, said Suzanne Farrell, a registered dietitian in Denver who also is an association spokeswoman.

As far as accountability, Jamieson-Petonic said, it’s important to figure out if you’ll do all right by weighing yourself at home — and can be honest about it — or if you would do better by going somewhere where your weight would be charted by someone else.

“Think about and analyze how you currently eat,” said Judy Rodriguez, a professor of nutrition at the University of North Florida and author of The Diet Selector, in which she rates diets based on long-term flexibility and other factors.

“We are all unique in our food preferences, values, lifestyle, etc., so it seems like trying to ‘fit’ yourself into someone else’s plan is likely to have only short-term benefits, if any,” Rodriguez said.

Once you know what features you need in a weight-loss plan, look closely at the plans that seem to fit. And be sure that ones you are interested in are scientifically sound, Farrell said.

Key factors to look for, she said, include:

Does the plan include a variety of foods?
Does it include high-fiber foods?
Does it educate you on the value of foods that are low in saturated fat?
Does it tell you about “good” fats, such as olive oil?
In addition, Farrell said, “look for a plan that emphasizes physical activity and encourages eating regularly throughout the day.”

And watch out for claims and promises that sound too good to be true, Farrell added. A common one, she noted, is rapid weight loss. “It should be no greater than two pounds a week,” she said.

She’s also skeptical of plans that say no exercise is needed. Weight loss means a lifestyle change, she said, and maintaining the loss is best done by keeping an eye on food intake and on staying active.

Another red flag, Farrell said, is a plan that totally eliminates foods or food groups.

But whatever plan you choose, focus on making small changes to your eating and activity habits, Rodriguez said. Look at what you currently eat and then figure out how you could make small healthy changes.

Just substitute low-fat crackers for the doughnut you usually eat, she said.

“Do this for one to two weeks, then go back and make another small change,” Farrell said. “Keep doing this. Continuing self-improvement is a great thing.”

Then do the same for physical activity, she said. Try tracking the steps you take in a day with a pedometer, and then increase them.

The bottom line? The experts agreed that if your diet plan is suited to you, chances are you’ll follow it longer, take the weight off at a slow but steady pace and maintain the loss.

Written by : Farrell

Supplements: what’s hot ?

Easily our favorite, we picked Apidexin because it is a fat loss pill, not a weight loss pill. Too many pills use extreme amounts of diuretics to make you lose only the water weight that you will put immediately back on. Apidexin has several clinically tested ingredients that have shown to burn fat in studies. This supplement has a powerful combination of patented ingredients and a 100% money-back guarantee. It really is not surprise to see it at the top of our list.

Phenphedrine is simply one of the most powerful supplements that we’ve ever reviewed. It is one of the only diet supplements that targets the hormones in the brain that cause hunger attacks and the desire to stress eating. It suppresses your appetite and increases your metabolism. It also increases insulin to deliver energy to your muscles while simultaneously decreasing body fat. By targeting hunger cravings where they start, Phenphedrine becomes one of the most powerful weight loss supplements on the market, and one of the few that has a unique approach to weight loss.

Liporexall incorporates a series of patented ingredients to perform several varied, yet important tasks. Super CitriMax curbs appetite, burns fat and results in significant weight loss without side effects. ChromeMate helps regulate the amount of sugar in the blood. Pinnothin significantly increases the release of the hunger-suppressing hormones sending signals of satiation to the brain and can help to control appetite. Phase-2 is an unparelleled carb blocker, made from an all-natural, non-stimulant extract of the white bean. It is the first clinically studied carb blocker shown to delay the digestion and absorption of starch calories.

DecaSlim was created by a college student in Hawaii after learning about 10 �super foods� on Oprah. He ended up with a phenomenally successful and powerful weight loss supplement that included antioxidant rich Acai and Green Tea, Flaxseed, Buckwheat, Soybeans and several other all-natural and incredibly potent ingredients. DecaSlim has an amazing track record of sales and a faithful and devoted fan base.

TestoRipped is a fast acting, powerful weight loss supplement for men. It contains several proven, safe and effective fat burners, such as Caffeine Anhydrous, Synephrine, Guggulsterones, Yohimbine and Cinnamon. What we really like about TestoRipped, however, is it lean muscle building ingredients. Creatine Ethyl Ester, Arginine AKG and Tribulus Terrestris work together to boost testosterone and increase workout intensity. TestoRipped is for men only.

SlendeSlim combines 7 patented ingredients like Slimaluma, Infinergy and Bioperine to make a supplement that suppress the appetite and send the metabolism into overdrive. SlendeSlim has a strong reputation and solid sales, but more importantly has amazing results. The company has a trimmed down, no-nonsense Web site and stands behind their product with the kind of resilience that convinces us that it is a company that truly believes in their products.

Lipofuze is packed with powerful products like Evodiamine and Razberi-K that have been proven to burn fat and increase metabolism. It has fat blockers, muscle builders and appetite suppressants. Most experts agree that it has the solid ingredient line up that shows that it is an effective weight loss pill. Users of Lipofuze rave about the results that they receive, some even burning off 10 lbs in 2 weeks. Not only that but Lipofuze backs their product for life. If at any point you aren�t satisfied, they�ll take it back.

Leptorexin focuses their ingredients into six different health profiles: Fat Burning, Euphoric, Superfood, Anti-aging, Cellular Detox, Lean Muscle, and Key Vitamins. It has a huge list of ingredients, and at the very least is guaranteed to make you feel better. By focusing specific ingredients on various deficiencies in the average diet, Leptorexin helps to balance out the metabolism�s normal functions. A little pricey to make it higher on the list, Leptorexin still has a high success rate and a high user-based rating. Also, because Leptorexin uses a �proprietary blend� and doesn�t reveal how much of each ingredient is in each pill, it makes it harder to rate higher.

Alli has a proven chemical fat blocker that essentially pushes lipids and fats straight through before your body has a chance to absorb them. Alli has documented results and is guaranteed to help customers lose at least a pound a month with no change in diet or exercise regiment. Though it is FDA approved, Alli is more expensive and less effective than several of the supplements that we have reviewed for this site. However, if you are looking for guaranteed minimal results, Alli is an acceptable choice.

These are in order from best to least best.

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