♂ Body Fitness: Nutrition and Exercises for the body ♂

[marvinofthefaintsmile]

5, 10, 15, 30, 60 secs.. should be my rest periods..

[marvinofthefaintsmile]

ANG MAHAL-MAHAL NG HOBBY KO!!!

[marvinofthefaintsmile]

wat maters most s d hapiness nmn eh..,

[marvinofthefaintsmile]

Just found a great article about carb consumption and thought might be interesting to be read:

Natural Diet Dilemma: Zero Carb vs. Low Carb


In parts 1 and 2 of this mini-series I discussed the pitfalls of a zero carbohydrate approach to fat loss for the natural bodybuilder. And as a result, I hope that you have gained a better understanding of why it is best for a drug-free athlete to utilize at least some carbs in his/her cutting diet. However, before I wrap up this topic (at least for the time-being) I would just like to give readers a general outline on how I feel carbs should be used when preparing for a show or event where minimum body fat and maximum lean muscle mass are the goals.

Let me preface this by pointing out that it is my feeling that all truly serious natural competitive bodybuilders should never allow their body fat percentage rise above about 12-13% in the off season, and a slightly lesser number would be even better. This way, it is not a struggle to reach "onstage" condition, which not only makes contest prep easier to deal with both physically and mentally but also allows for more lean muscle tissue to be maintained right up through show time.

When preparing myself, or a client, for a competition I like to take 16 weeks to do so, with carbohydrates being consumed only at times when the body is "metabolically set-up" to utilize them efficiently and insulin sensitivity is at peak levels. By eating carbs at very specific times we can remain in a fat-burning state and "partition" calories towards muscle, rather than adipose tissue.

Generally, my diets are broken down into three 4-week phases and one 3-phase (note: the final week of prep will generally be a "carb-up" week), with carbohydrate consumption slightly decreasing in each phase. I find that a progressive approach such as this is best for maintaining muscle tissue, while allowing for a steady, but constant loss of body fat.

In order to give you a more clear understanding of my timed-carbohydrate, phased dieting method, below is an example for a bodybuilder starting his contest prep at 200 grams of carbs on training days and 100 grams on off days:


Weeks 16-12 (Training Days)

-Meal 1: 75 grams

-Pre Workout Meal: 25 grams

-Intra Workout: 25 grams

-Immediately Post Workout: 75 grams

Total = 200 grams


Weeks 16-12 (Off Days)

-Meal 1: 60 grams

-Meal 2: 40 grams

Total = 100 grams


Weeks 12-8 (Training Days)

-Meal 1: 50 grams

-Pre Workout Meal: 25 grams

-Immediately Post Workout: 75 grams

Total = 150 grams


Weeks 12-8 (Off Days)

-Meal 1: 50 grams

-Meal 2: 25 grams

Total = 75 grams


Weeks 8-4 (Training Days)

-Meal 1: 40 grams

-Immediately Post Workout: 60 grams

Total = 100 grams


Weeks 8-4 (Off Days)

-Meal 1: 30 grams

-Meal 2: 20 grams

Total = 50 grams


Weeks 4-1 (Training Days)

-Meal 1: 20 grams

-Immediately Post Workout: 30 grams

Total = 50 grams


Weeks 4-1 (Off Days)

-Meal 1: 25 grams

Total = 25 grams


Final Week

Carb-up


For meals not containing carbohydrates I recommend protein (of course), EFA's (olive oil, fish oil, Enova oil, almonds, walnuts, natural peanut butter), and a moderate amount of green vegetables. The types of carb you utilize are a matter of preference, but I am partial to oatmeal, Ezekiel bread (love this stuff), sweet potatoes, brown rice and waxy maize starch (which is what I always use intra-workout mixed with large amounts of BCAA's and glutamine).

Just remember that the above is only a very general example of what my contest prep diets often look like, but there is always a moderate amount of variation from individual to individual. I am as far as can be from a "cookie-cutter coach," and instead take a lot of time analyzing all of the factors involved that can greatly affect the cutting process, such as general metabolism, sensitivity to carbs, training program, lifestyle, starting body fat, etc. However, I am very hopeful that you find the information I have given you to be of some assistance the next time a competition is around the corner!

[marvinofthefaintsmile]

Pec-Talk


Without a doubt the body part on my physique that has garnered me the most attention are my "Arnold-like" pecs! Interestingly, many people have accused me of lying about my "natty status" based solely on the size of my chest (LOL)! "Bro, there is no way you can build a chest like that without drugs," is what I often hear. However, the fact is I have built my chest to this size naturally, and when I started out, my chest was not just flat but literally concave!

So how did I do it? Secret exercises? No. Magic? Nope. Synthol? Yeah right! Actually the answer is quite simple...proper torso positioning. You see, what people need to realize is that building a big chest is not as mindless as lying on a bench...unracking a bar or DB's...and simply pushing from point A to point B. No! Each chest movement, whether it be a bench press, incline press, dip, flye, or crossover requires the exercise to begin before ever even moving the weight!

Here's how to get it done:


1-lay down on the bench and set your feet firmly on the floor

2-arch your lower back slightly

3-raise your ribcage up high

4-squeeze your scapulae together

5-pull your shoulders downward and push them into the bench


*These same principles apply to dips, crossovers, and seated press and flye machines as well, with the exception of #1 (although the feet should always firmly be planted).

Now you are in position to achieve maximum pectoral stimulation with far less shoulder and triceps interference. The key, however, is to keep your body in this position throughout the set. You must learn to "lock" your body in this position and stay there!

Trust me when I tell you that if you are not used to performing your chest exercises in this manner it will feel awkward at first, and will likely require a reduction in the weights you handle. However, in time you will learn to master the technique and eventually you will work up to the same poundage as you were using previously...but this time, with far thicker and denser pecs under the bar!

[marvinofthefaintsmile]

Scientific Breakthrough: Sex Is Fun!

Simon-Auguste Tissot, a famous 18th century physician, claimed that semen is a precious bodily fluid and that losing it through excessive sex or masturbation caused loss of strength and memory, blurred vision, nervous disorders, gout, rheumatism, blood in the urine, headaches, and loss of appetite. Even today, many people view sex as dirty and unseemly. Fortunately, the times they are a-changin'.

Four European sex experts (a hormone specialist, a psychologist, a gynecologist and a urologist) concluded that more sex equals better health. Sex is fun and provides significant psychological and medical benefits. Frequent sex improves sex hormone regulation in men and women, and boosts blood vessel health. Frequent ejaculation reduces the risk of prostate enlargement and cancer. As in the world of sport, the secret of good sex is practice, practice, practice! (Journal Sexual Medicine, 6: 2640-2648, 2009)

[marvinofthefaintsmile]

I think I gain weight and some fat.. Must train again hard and heavy!

[Luc]

na-cocontrol mo ba palagi ang weight at shape mo, fin? meron kc ako alam mga taong ganun. sila ang mga pro sa fitness

[marvinofthefaintsmile]

yup.. pero hinde ko pa nagagawang magpababa ng body fat ng less than 15%..

pag nagpapataba aq eh mga 6 months ang binibigay ko..
^ kain ng carbs.. kahit gabi kain pa din..

tpos magpapapayat ako ng 3 months..
^ konteng carbs.. walang kain sa gabi.. at me cardio pa.. tpos lakad muna bago magbreakfast..

tpos maintain..
^ hmm.. la na q masabe.. balance lang..

[marvinofthefaintsmile]

Have u ever wonder na pinanganak ka na lang na very muscular at malakas kahit na hinde ka nag-ggym? Unless mutated ang Myostatin-producing gene mo..

Myostatin

in mice


in cattle


in human




Myostatin (also known as growth differentiation factor 8, abbreviated "GDF8") is a secreted TGF beta protein family member that inhibits muscle differentiation and growth. Myostatin is produced primarily in skeletal muscle cells, circulates in the blood and acts on muscle tissue, by binding a cell-bound receptor called the activin type II receptor.[1][2] In humans, myostatin is encoded by the MSTN gene.[3]

Animals lacking myostatin or animals treated with substances such as follistatin that block the binding of myostatin to its receptor have significantly larger muscles.[4]

The double-muscle mutation in humans
Myostatin is active in muscles used for movement (skeletal muscles) both before and after birth. This protein normally restrains muscle growth, ensuring that muscles do not grow too large. Mutations that reduce the production of functional myostatin lead to an overgrowth of muscle tissue. Myostatin-related muscle hypertrophy has a pattern of inheritance known as incomplete autosomal dominance. People with a mutation in both copies of the MSTN gene in each cell (homozygotes) have significantly increased muscle mass and strength. People with a mutation in one copy of the MSTN gene in each cell (heterozygotes) also have increased muscle bulk, but to a lesser degree.

In 2004, a German boy was diagnosed with a mutation in both copies of the myostatin-producing gene, making him considerably stronger than his peers. His mother, a former sprinter, has a mutation in one copy of the gene.[11][12][13][14][15][16]

An American boy born in 2005 (Liam Hoekstra) was diagnosed with a clinically similar condition but with a somewhat different cause:[17] his body produces a normal level of functional myostatin, but because he is stronger and more muscular than most others his age, his doctor believes that a defect in his myostatin receptors prevents his muscle cells from responding normally when exposed to myostatin.

[marvinofthefaintsmile]

Most people dont train their legs.. It looks horrid talaga.. They should train it more!!

[marvinofthefaintsmile]

kelan kya magiging ganito kaganda ang likod ko..

[marvinofthefaintsmile]

^^ madame pa kong bakal na bubuhatin!!

[angelo]

diet mode

[maykel]

@angelo - ako din. pero hindi ko matiis. kapag nakakakita ako ng food, kain ako ng kain.hehe. binabawi ko na lang sa no rice sa dinner.