Hello guys, welcome back to my blog and hope you had a good weekend. FYI, This will be one of my last posts, as I'm back to work at Ripped Supplements after a long holiday. I wont be writing as many articles as I would like to, but if you do have any questions, please feel free to leave a comment and I will get back to you as soon as I can. Now, in this article I'm going to explain a bit further on what carbohydrates are.
Carbohydrates are composed of 3 basic atoms, which are carbon, oxygen and hydrogen, arranged as monosaccharides or multiple monosaccharides. They serve a primary role in assisting the body with energy and brain function. If used properly, carbohydrates can be a great tool in your weight gain and weight loss goals, but use it improperly and carbohydrates can become your worst nightmare in putting on un wanted body fat. So how can carbohydrates be used in an effective manner?
Firstly, an individual needs to know the difference between simple carbs, complex carbs and fibrous carbs, by understanding what these are, he is then able to use these carbs wisely in assisting him in his fitness goals.
Simple Carbs are made up into 3 different areas. These include glucose, fructose and galactose. Although you do not need to know their chemical structure, you do however need to know that simple carbs do raise blood sugar quite significantly and causes the body to have a quick energy surge followed by a crash. Which means your body will be beaming with energy for a short period of time followed by tiredness and lethargy, as the body tries to regulate blood sugar levels back to normal . A side effect which is synonymous with simple carbs.
Below, I have complied the different types of food where simple carbs can derive from.
Glucose based food sources include: White bread, table sugar aka sucrose, most soft drinks, jasmine rice, bagels, white potatoes, cream of rice, white pasta, cream of wheat, corn, polenta, etc..
Fructose based food sources include: Bananas, oranges, apples, melons, pineapples, carrots, pumpkin, etc..
Galactose based food sources include: Most milk based products such as milk, ice creams, etc. Galactose is also known as milk sugar.
Simple carbohydrates are an important tool to be used after weight training, as it helps with glycogen replenishment, recovery and delivering nutrients to the body at an optimal rate.
The next topic will highlight on what a complex carbohydrate is.
Complex carbs are made of a few monosaccharides strung together as polysaccharides. Although the chemical structure is not important, you however do need to know that, complex carbohydrates are the preferred choice for athletes because they do not raise blood sugar levels like simple carbohydrates do, but instead it gives the athlete a steady release of energy throughout the day. This in-turn, doesn't cause the body to get tired or lethargic. Below I have compiled the different types of food where complex carbs can derive from;
Complex carbohydrates based food sources: Whole grains, brown rice, sweet potatoes, yam, oats, rye, wholemeal bread, quinoa, kumra (if you from NZ), brown basmati rice, etc.
The final part of this article will focus on fibrous carbs. Fibrous carbs are often described as non-starch polysaccharides. therefore it passes through the body without little or no energy being used up. Fibrous carbs are also unique, because they are the only form of carbohydrates which does not raise blood sugar levels i.e. insulin but instead they help you burn calories quite effectively. In my opinion, fibrous carbs must be part of anyone's diet, simply because they aid in digestion, protect the heart and its walls, lower cholesterol and glucose levels respectively, furthermore they promote bowel movements which is vital for detoxification and waste removal from the body. Below I have compiled a list of foods which are rich in fibrous carbs;
Fibrous carbs based food source: broccoli, asparagus, cauliflower, cos lettuce, spinach, bak choy, kai lan, broccolini, brussel sprouts, green beans, snow peas, egg plant, zucchini, cucumber and most green leafy vegetables.
So there you go guys, hope this article will help you understand carbohydrates a little better. Be sure to make the right choices and attaining your goals will be a breeze. Till then, have a great day and
stay safe.
*This article was summarised with the help of "understanding nutrition" by Ellie Whitney and Sharon R Rolfes. 11th Ed. 2008 Wadsworth, Cengage Learning, Belmont CA, 94002*.
Saturday, 8 March 2014
Friday, 7 March 2014
Pre-Contest Diets part III
Hi guys, I'm back with the next article on pre-contest diets as promised. As elaborated, I will now share with you a few examples of pre-contest diets which are available. Let us start with my personal favourite, the Ketosis Diet which was made famous by IFBB pro bodybuilder Dave Palumbo.
First let me briefly explain what a ketosis diet is. A ketosis diet, is a diet where your brain tells the body to start utilizing body fat for energy instead of carbohydrates. Therefore carbohydrates become under-utilized and fats become your new found friend. Sounds crazy?? Well funnily enough this diet has existed for years: For those who can remember the Atkins diet in the late 80s and early 90s, the ketosis diet is very similar to this.
The reason for using this diet, is simply to ensure that you keep your blood sugar as low as possible, thus preventing massive insulin spikes throughout the day that you may get from eating carbohydrates. Furthermore the diet prevents the individual from not becoming insulin resistant by drastically reducing any direct carbohydrate sources. The diet also aims to use a mix of poly unsaturated fats, mono unsaturated fats, and omega fatty acids to help you lose any excess body fat. But be warned, this is probably one of the hardest diets to do, as it really plays with your mind, so be ready!.
Sample Ketosis Diet
Meal 1: 8 egg whites 3 yolks and a handful of steamed greens
Meal 2: 12-15 almonds and a protein shake
Meal 3: 200g Tuna in Olive oil and a large mixed green salad
Meal 4: A very low carb protein bar like MegaLow bar from NextGen Supplements
Meal 5: Protein Shake with 2tbs of all Natural peanut butter
Meal 6: 250g flank or sirloin steak with heaps of green vegetables
Meal 7: 40grams casein mixed in water and 2 tbs of all natural peanut butter.
*remember to keep net carb intake under 50grams for this diet to be effective*
The next diet which I will give a sample of, will be the low carb diet. This is another fan favourite because the individual still has a bit of carbs to keep him sane and still drop BF fairly quickly. I would call it a ketosis diet with a twist.
Sample Low Carb Diet
Meal 1: 30 to 40grams of cooked oats in water with 10 raisins and 8 egg whites or a protein shake
Meal 2: 15 almonds with a protein shake or a 180grams of tuna in spring water or 200grams of tilapia
Meal 3: 200grams chicken breast basted with a little Nandos sauce and 1/2 a cup of cooked white or brown rice
Meal 4: Low carb protein bar or shake with small green apple.
Meal 5: 250 to 300grams of flank or rump steak with a big green salad
Meal 6: 40grams casein shake mixed in water and 1 to 2 tbs of all natural peanut butter.
*as you can see this diet is quite similar to the ketosis diet, but it's a bit more manageable due to the introduction of some carbs in the diet*
The next diet which I will explain, is called the carb cycling diet. This diet enables the dieter to have more carbs in his/her diet. It will enable the dieter to train harder and will look fuller throughout the day and the carbohydrates will keep him/her sane. But unfortunately not many dieters can be on this diet unless they are already under 10% BF or 13% BF for females. Although from my experiences, some bodybuilders would like to be on this diet and still think they can get shredded while sitting at way over 17% BF 10weeks out from the comp!! Personally I think these guys are either dreaming or delusional. This diet is only meant for lean individuals with a high metabolic rate or they possess the genetics of Kevin Levrone!!! So here is the sample diet.
Carb Cycling diet or also known as "grow into the show" diet
Meal 1: 8 egg whites and 2 cups cooked oatmeal
Meal 2: 250grams chicken breast and 2 cups cooked rice
Meal 3: 200grams very lean steak with 1 cup cooked rice
Meal 4: 250 grams chicken breast with 2 cups cooked rice
Meal 5: 200grams chicken breast or tenderloins and 1 medium sized sweet potato
Meal 6: WPI shake with 1 cup cooked oats.
*as you can see, there's quite a lot of carbs in this diet, so be wise and think if this diet will even work for you, if you think it will, then by all means but You have been warned*
So ladies and gentlemen, I hope these sample diets will give you an insight on the different diet approaches which are available today. Whichever diet you choose, please make sure you stick to it and push on. This is where it separates the men from boys and the women from girls!! If dieting was easy, we would see a lot of Arnold Schwarzeneggers walking around. To end this article, I will quote the governator himself. Thank you and have a safe and pleasant weekend and good luck in whichever diet you choose!
*on a final note, these sample diets are just guidelines, feel free to change the quantity or portion sizes to suit your needs*
First let me briefly explain what a ketosis diet is. A ketosis diet, is a diet where your brain tells the body to start utilizing body fat for energy instead of carbohydrates. Therefore carbohydrates become under-utilized and fats become your new found friend. Sounds crazy?? Well funnily enough this diet has existed for years: For those who can remember the Atkins diet in the late 80s and early 90s, the ketosis diet is very similar to this.
The reason for using this diet, is simply to ensure that you keep your blood sugar as low as possible, thus preventing massive insulin spikes throughout the day that you may get from eating carbohydrates. Furthermore the diet prevents the individual from not becoming insulin resistant by drastically reducing any direct carbohydrate sources. The diet also aims to use a mix of poly unsaturated fats, mono unsaturated fats, and omega fatty acids to help you lose any excess body fat. But be warned, this is probably one of the hardest diets to do, as it really plays with your mind, so be ready!.
Sample Ketosis Diet
Meal 1: 8 egg whites 3 yolks and a handful of steamed greens
Meal 2: 12-15 almonds and a protein shake
Meal 3: 200g Tuna in Olive oil and a large mixed green salad
Meal 4: A very low carb protein bar like MegaLow bar from NextGen Supplements
Meal 5: Protein Shake with 2tbs of all Natural peanut butter
Meal 6: 250g flank or sirloin steak with heaps of green vegetables
Meal 7: 40grams casein mixed in water and 2 tbs of all natural peanut butter.
*remember to keep net carb intake under 50grams for this diet to be effective*
The next diet which I will give a sample of, will be the low carb diet. This is another fan favourite because the individual still has a bit of carbs to keep him sane and still drop BF fairly quickly. I would call it a ketosis diet with a twist.
Sample Low Carb Diet
Meal 1: 30 to 40grams of cooked oats in water with 10 raisins and 8 egg whites or a protein shake
Meal 2: 15 almonds with a protein shake or a 180grams of tuna in spring water or 200grams of tilapia
Meal 3: 200grams chicken breast basted with a little Nandos sauce and 1/2 a cup of cooked white or brown rice
Meal 4: Low carb protein bar or shake with small green apple.
Meal 5: 250 to 300grams of flank or rump steak with a big green salad
Meal 6: 40grams casein shake mixed in water and 1 to 2 tbs of all natural peanut butter.
*as you can see this diet is quite similar to the ketosis diet, but it's a bit more manageable due to the introduction of some carbs in the diet*
The next diet which I will explain, is called the carb cycling diet. This diet enables the dieter to have more carbs in his/her diet. It will enable the dieter to train harder and will look fuller throughout the day and the carbohydrates will keep him/her sane. But unfortunately not many dieters can be on this diet unless they are already under 10% BF or 13% BF for females. Although from my experiences, some bodybuilders would like to be on this diet and still think they can get shredded while sitting at way over 17% BF 10weeks out from the comp!! Personally I think these guys are either dreaming or delusional. This diet is only meant for lean individuals with a high metabolic rate or they possess the genetics of Kevin Levrone!!! So here is the sample diet.
Carb Cycling diet or also known as "grow into the show" diet
Meal 1: 8 egg whites and 2 cups cooked oatmeal
Meal 2: 250grams chicken breast and 2 cups cooked rice
Meal 3: 200grams very lean steak with 1 cup cooked rice
Meal 4: 250 grams chicken breast with 2 cups cooked rice
Meal 5: 200grams chicken breast or tenderloins and 1 medium sized sweet potato
Meal 6: WPI shake with 1 cup cooked oats.
*as you can see, there's quite a lot of carbs in this diet, so be wise and think if this diet will even work for you, if you think it will, then by all means but You have been warned*
So ladies and gentlemen, I hope these sample diets will give you an insight on the different diet approaches which are available today. Whichever diet you choose, please make sure you stick to it and push on. This is where it separates the men from boys and the women from girls!! If dieting was easy, we would see a lot of Arnold Schwarzeneggers walking around. To end this article, I will quote the governator himself. Thank you and have a safe and pleasant weekend and good luck in whichever diet you choose!
*on a final note, these sample diets are just guidelines, feel free to change the quantity or portion sizes to suit your needs*
Thursday, 6 March 2014
Off-Season and Pre-Contest PART II
In the last post, I have briefly discussed the need for a sensible off-season diet to achieve your fitness goals. In this article, I will explain on what a pre-contest diet is. A pre-contest diet is usually used to alter your body weight through dieting for a particular sport. A pre-contest diet is an effective tool in decreasing body fat and showing off those muscles built during the off-season.
Pre-contest diets are not only used by body-builders, but also by various athletes from different sporting disciples, such as boxing, MMA, soccer, football, etc. Although they wouldn't ideally call it pre-contest diets, it still requires them to reduce their daily calorie intake in order to achieve their specific fitness goals. This is either guided through a sports science coach or a sports nutritionist.
A pre-contest diet is the bread and butter of any competitive bodybuilder. This is where a bodybuilder makes his mark. Pre-contest diets usually take several months depending on how much body fat the bodybuilder is holding. This can vary from 10weeks to 24weeks. Either way, the pre-contest diet has to be done. An individual must also give ample time for his pre-contest diet to become effective. Therefore if he/she crash diets, they risk either losing too much muscle mass or even severely becoming ill as the body goes into a sudden shock from the massive reduction in calories.
So how can an individual know when to start dieting for a comp. Chris Aceto, the famous American pre-contest guru, had stated the following:
Males: If you are under 10% body fat- 10weeks
If you are anywhere from 12 to 15% than allow for 14weeks
If you are anywhere from 15 to 17% than allow for 16weeks
If you are over 17% than allow 20weeks or more.
Females: If you are 13% and under allow 10weeks
If you are 13 to 16% allow for at least 14weeks
If you are 17% to 20% allow at least 16 weeks
If you are 20% allow more than 20weeks.
For guys and girls who are reading this, please don't fool yourself by thinking that you are under the 10 or 12% BF range. From my experience, I have heard from a lot of guys stating that they are 10% or 12% but still have a spare tyre around their waist and not a single vein running through their arms. If your 10% or 12%, you should have clear and visible abs and vascularity should be prominent. So please don't fool yourself, because the only person you are fooling is you!!
Finally, pre-contest diets also comes in various forms. They range from low carb diet, Keto diet, carb cycling diet, intermittent fasting diet, paleo diet, etc. Each diet has it's own pros and cons, but at the end of the day, you must be able to stick to a diet which works well with your body, For example, I've always been a fan of low carb and ketosis based diets. But for someone like a friend of mine, the carb based diet works well for him. Both of us came in equally lean and both of us did well in our comps. So is one diet better than the other? The answer is NO. Simply because, I believe that no one knows your body except for yourself. Unless you have a professional contest prep guru like Chris Aceto or Hany Rambod working with you. I would find it really hard to follow a "bro science" contest prep diet. Get advice from bodybuilders who competed several times and placed well. Listen to their advice on contest prep and finally make your own modifications if you have to. Remember no thumb print is ever the same, so why should it be any different to a human body?? And finally, if you do use a diet based on their advice, PLEASE ACKNOWLEDGE THEM! and don't try to pass it off as your own diet! Give them the credit they deserve.
In part III, of pre-contest diets. I will write about a few diets which you might find useful in dropping some body fat. Thank you for reading and stay safe.
I would also like to reference Chris Aceto's Instruction Book for bodybuilding "Championship Bodybuilding" 2nd Ed Published in 04/2010 by Morris Publishing Inc.
I would also like to thank my pops Goodwin Marshall, in showing me the new horizons in pre-contest dieting. This article is dedicated to him!
Pre-contest diets are not only used by body-builders, but also by various athletes from different sporting disciples, such as boxing, MMA, soccer, football, etc. Although they wouldn't ideally call it pre-contest diets, it still requires them to reduce their daily calorie intake in order to achieve their specific fitness goals. This is either guided through a sports science coach or a sports nutritionist.
A pre-contest diet is the bread and butter of any competitive bodybuilder. This is where a bodybuilder makes his mark. Pre-contest diets usually take several months depending on how much body fat the bodybuilder is holding. This can vary from 10weeks to 24weeks. Either way, the pre-contest diet has to be done. An individual must also give ample time for his pre-contest diet to become effective. Therefore if he/she crash diets, they risk either losing too much muscle mass or even severely becoming ill as the body goes into a sudden shock from the massive reduction in calories.
So how can an individual know when to start dieting for a comp. Chris Aceto, the famous American pre-contest guru, had stated the following:
Males: If you are under 10% body fat- 10weeks
If you are anywhere from 12 to 15% than allow for 14weeks
If you are anywhere from 15 to 17% than allow for 16weeks
If you are over 17% than allow 20weeks or more.
Females: If you are 13% and under allow 10weeks
If you are 13 to 16% allow for at least 14weeks
If you are 17% to 20% allow at least 16 weeks
If you are 20% allow more than 20weeks.
For guys and girls who are reading this, please don't fool yourself by thinking that you are under the 10 or 12% BF range. From my experience, I have heard from a lot of guys stating that they are 10% or 12% but still have a spare tyre around their waist and not a single vein running through their arms. If your 10% or 12%, you should have clear and visible abs and vascularity should be prominent. So please don't fool yourself, because the only person you are fooling is you!!
Finally, pre-contest diets also comes in various forms. They range from low carb diet, Keto diet, carb cycling diet, intermittent fasting diet, paleo diet, etc. Each diet has it's own pros and cons, but at the end of the day, you must be able to stick to a diet which works well with your body, For example, I've always been a fan of low carb and ketosis based diets. But for someone like a friend of mine, the carb based diet works well for him. Both of us came in equally lean and both of us did well in our comps. So is one diet better than the other? The answer is NO. Simply because, I believe that no one knows your body except for yourself. Unless you have a professional contest prep guru like Chris Aceto or Hany Rambod working with you. I would find it really hard to follow a "bro science" contest prep diet. Get advice from bodybuilders who competed several times and placed well. Listen to their advice on contest prep and finally make your own modifications if you have to. Remember no thumb print is ever the same, so why should it be any different to a human body?? And finally, if you do use a diet based on their advice, PLEASE ACKNOWLEDGE THEM! and don't try to pass it off as your own diet! Give them the credit they deserve.
In part III, of pre-contest diets. I will write about a few diets which you might find useful in dropping some body fat. Thank you for reading and stay safe.
I would also like to reference Chris Aceto's Instruction Book for bodybuilding "Championship Bodybuilding" 2nd Ed Published in 04/2010 by Morris Publishing Inc.
I would also like to thank my pops Goodwin Marshall, in showing me the new horizons in pre-contest dieting. This article is dedicated to him!
Wednesday, 5 March 2014
Off-Season Diet and Pre-Contest diets.
Hey guys, hoped you enjoyed my last post, now I'm going to shine some light on what an off-season diet is and what a pre-contest diet is. This is a topic, where I have been asked many times by people who don't really know what these diets are about. Now let me start with, what an off-season diet is.
An off season diet, is where someone, generally a competitive athlete (not necessarily a body-builder) takes some weeks or months off to significantly improve his physique through strength and resistance training. To further improve his performance, a calorie dense diet coupled with a good supplementation regime is needed to make significant improvements to his or her physique. But unfortunately from my experience if these individuals do not have a mentor/coach, or do not understand nutrition in general, or by simply following "bro science", they usually tend to make the wrong choices in picking their food. So why is a sensible OFF season diet so important? Here are my reasons:
1) A good off-season diet increases the chances of muscle growth and recovery through good quality food and supplementation.
2) You reduce the risk of injury through a good off season diet.
3) It gives you an opportunity to eat good food in greater quantities, thus increasing the chances for muscle growth. I know of a very good friend who drank up to a gallon of milk a day!!!
4) It enables you to train harder, thus leading to greater degree of muscle tear.
5) Its helps you to relax and chillax and be a bit liberal in your off-season diet (thus having 1 or 2 cheat meals a week)
6) It gives you a break from your pre-contest diet. YAY!!
8) You would have put on significant lean muscle tissue
9) You need less time to diet for a comp
10) Your recovery between sets are a lot quicker
11) You will put on minimal body fat.
12) You will enjoy eating food which is actually good for you!!!
Here are some of the reasons for not having a good off-season diet;
1) By eating rubbish; you are robbing your body of vital nutrients needed for growth
2) It may lead to injury, which can potentially keep you away from your goals
3) It can weaken your immune system from eating too much junk
4) You wont enjoy the pizza or burger as much as you would, if you had a good off-season diet
6) You will become way too fat and end up looking like daffy duck
7) your testosterone will potentially decrease, due to eating too much processed food
8) oestrogen build up will now be your friend
9) You would have loss muscle and increased body fat
10) Lean muscle tissue growth would be minimal.
so you see my friends, having a good off-season diet is equally as important as having a pre-contest diet. Eat well and grow BIG!!!. Below is a sample off-season diet which I use;
Meal 1: oatmeal,cooked in water, 1 Medium sized banana, a few raisins, a packet of splenda all mixed with a dash of almond milk (unsweetened) and 2 scoops of Whey protein
Meal 2: 1x protein bar and a cappuccino
Meal 3: 4 slices of burgen rye bread with 2 grilled chicken breasts with a fresh salad and a dash of djionaise
Meal 4: 1 cup rice with some stewed beef usually 200g (but this can vary)
Meal 5: 1 banana, almonds and protein shake
Meal 6: 1.5 cups rice with chicken or beef stir-fry, my wife is an expert in stir-fries.
Meal 7: a small bowl of cereal with almond milk. I usually use Vogels Oat clusters and a protein shake.
Treat meal is usually a small bowl of ice-cream. this is usually my reward for the day yay!!
On Saturday I have a small meat pizza and on Sunday night I have a burger and chips (this meal depends).
My POST WORK OUT SHAKE is usually 30g Vitargo, 5gm Creatine, 10grams glutamine and 40grams of whey isolate.
*remember how I told u the importance of whey, here you can see,it does have an significant role in my diet*
As you can see, there is enough calories to grow and not look like daffy duck!! and remember, you can train like there's no tomorrow but if your diet is shit, you will still end up looking like shit. its 80% nutrition and 20% training.
I would like to thank my mentor/brother Eddy Tannourji from NextGen Supps in becoming a better bodybuilder!!
There you go guys, I hope I was able to shed some light in what is an off-season diet. Part 2 will explain in what a pre-contest diet is, so stay tuned!!! Thank you
An off season diet, is where someone, generally a competitive athlete (not necessarily a body-builder) takes some weeks or months off to significantly improve his physique through strength and resistance training. To further improve his performance, a calorie dense diet coupled with a good supplementation regime is needed to make significant improvements to his or her physique. But unfortunately from my experience if these individuals do not have a mentor/coach, or do not understand nutrition in general, or by simply following "bro science", they usually tend to make the wrong choices in picking their food. So why is a sensible OFF season diet so important? Here are my reasons:
1) A good off-season diet increases the chances of muscle growth and recovery through good quality food and supplementation.
2) You reduce the risk of injury through a good off season diet.
3) It gives you an opportunity to eat good food in greater quantities, thus increasing the chances for muscle growth. I know of a very good friend who drank up to a gallon of milk a day!!!
4) It enables you to train harder, thus leading to greater degree of muscle tear.
5) Its helps you to relax and chillax and be a bit liberal in your off-season diet (thus having 1 or 2 cheat meals a week)
6) It gives you a break from your pre-contest diet. YAY!!
8) You would have put on significant lean muscle tissue
9) You need less time to diet for a comp
10) Your recovery between sets are a lot quicker
11) You will put on minimal body fat.
12) You will enjoy eating food which is actually good for you!!!
Here are some of the reasons for not having a good off-season diet;
1) By eating rubbish; you are robbing your body of vital nutrients needed for growth
2) It may lead to injury, which can potentially keep you away from your goals
3) It can weaken your immune system from eating too much junk
4) You wont enjoy the pizza or burger as much as you would, if you had a good off-season diet
6) You will become way too fat and end up looking like daffy duck
7) your testosterone will potentially decrease, due to eating too much processed food
8) oestrogen build up will now be your friend
9) You would have loss muscle and increased body fat
10) Lean muscle tissue growth would be minimal.
so you see my friends, having a good off-season diet is equally as important as having a pre-contest diet. Eat well and grow BIG!!!. Below is a sample off-season diet which I use;
Meal 1: oatmeal,cooked in water, 1 Medium sized banana, a few raisins, a packet of splenda all mixed with a dash of almond milk (unsweetened) and 2 scoops of Whey protein
Meal 2: 1x protein bar and a cappuccino
Meal 3: 4 slices of burgen rye bread with 2 grilled chicken breasts with a fresh salad and a dash of djionaise
Meal 4: 1 cup rice with some stewed beef usually 200g (but this can vary)
Meal 5: 1 banana, almonds and protein shake
Meal 6: 1.5 cups rice with chicken or beef stir-fry, my wife is an expert in stir-fries.
Meal 7: a small bowl of cereal with almond milk. I usually use Vogels Oat clusters and a protein shake.
Treat meal is usually a small bowl of ice-cream. this is usually my reward for the day yay!!
On Saturday I have a small meat pizza and on Sunday night I have a burger and chips (this meal depends).
My POST WORK OUT SHAKE is usually 30g Vitargo, 5gm Creatine, 10grams glutamine and 40grams of whey isolate.
*remember how I told u the importance of whey, here you can see,it does have an significant role in my diet*
As you can see, there is enough calories to grow and not look like daffy duck!! and remember, you can train like there's no tomorrow but if your diet is shit, you will still end up looking like shit. its 80% nutrition and 20% training.
I would like to thank my mentor/brother Eddy Tannourji from NextGen Supps in becoming a better bodybuilder!!
There you go guys, I hope I was able to shed some light in what is an off-season diet. Part 2 will explain in what a pre-contest diet is, so stay tuned!!! Thank you
2014 Australian BodyBuilding Contest schedule.
These are the contest schedule for NABBA/WFF AUSTRLIA 2014
| Saturday 10th May | Conquest Classic Championships, North Geelong |
| Sunday 18th May | International Championships, Darebin Arts Centre, Preston |
| Sunday 25th May | Southern Hemisphere Championships, TDB, Gold Coast, Queensland |
| Saturday 7th June | NABBA World Championships, Belfast, Ireland |
| Saturday 21st June | WFF Universe Championships,Seoul Korea |
| Sunday 5th October | Victorian Championships, Darebin Arts Centre, Preston |
| Sunday 12th October | Australian Championships, Wrestpoint Casino, Hobart, Tasmania |
| Saturday 25th October | NABBA Universe Championships, Southport, England |
| Sunday 2nd November | WFF World Championships, Gold Coast, Queensland, Australia |
Protein Powders and its purpose part II
Hey guys, I hope you enjoyed my last post on protein powders. In this post. I will be explaining a little more on the different types of powders which circulates the world of supplements, so have fun reading and I hope by the end of this article I will be able to shed some light.
Firstly there are about 5 different types of protein sources which derive from whey. They include hydrolysed whey isolate, whey isolate, whey concentrate, milk isolate and casein
Hydrolysed whey isolate or also know as HWPI is an extremely fast digesting protein source which are rich in amino acids and with hardly any fats, carbs or lactose. it usually yields over 90% dry protein weight and had gone through a filtration process known as hydrolysis, which means the protein is broken down into peptides and at a cellular level for maximum absorption by the body, without causing any bloating or gas. It's usually the most expensive protein powder available in the market today because it has an extremely high bio availability (BV). BV means the rate of absorption. It is ideal for pre or post workout or for anyone looking for a very lean protein source without the carbs, fats or lactose. Ideal dosage should be at about 30grams of protein per serve.
Whey Protein Isolate or also known as WPI shares very similar properties with it's cousin HWPI. the only difference is, it doesn't go through the process of hydrolysis, but instead it usually goes through a filtration process using either ion-exchange, microfiltration or cold temperature process. These process usually locks in most of the nutrients and keeping the protein peptides intact. WPI, like its cousin, has a very high BV, which makes absorption a breeze. It also doesn't contain any carbs, fats or lactose. Ideal dosage should be about 27 to 30 grams pre or post workout.
Whey Protein Concentrate or also known as WPC is a medium digesting whey protein and it usually yields about anywhere between 40 to 80% dry protein weight after filtration. It has a slightly higher amount of trace carbs, fats, lactose and a lesser BV than compared to WPI/HWPI. Although this can be seen as a disadvantage, it still yields a high amount of amino acids. WPC can be beneficial as an all purpose protein source, continually giving the muscles extended release of amino acids over a period of approximately four hours or more.
Secondly WPC is good value for money, because of its protein per serve, it doesn't go through such an extensive filtration process like HWPI or WPI, resulting in a cheaper protein source to produce. Therefore making it an ideal component in most "blend" protein powders. WPC is also regarded as one of the best protein type for training, whilst remaining at a much lower price.
Whey protein concentrate is a great supplement option for people on beginner or intermediate resistance training levels. Dosage should be around 24 to 26grams preserve. Ideal for in-between meals, pre workout and before bed.
Milk Protein Isolate is actually quite a unique protein source, because it contains both whey and casein. It is usually used in most "blend" protein powders to give extended release of amino acids way past the 4 hour mark. Since its a much slower digesting protein, it is ideal for using it in times where the individual is going on hours without food, and because 80% of milk protein is actually casein, it actually curdles in the stomach giving you the feeling of fullness. It's an ideal muscle building protein source for anyone of all ages. Ideal dosage will be anywhere between 20 to 25grams in-between meals and before bed. The only disadvantages associated with milk protein isolate, it can contain a much higher level or carbs, fats and lactose and a much lower BV compared to WPI,WPC or HWPI. Milk protein might not be suitable for people with lactose intolerance of have an allergic reaction to milk.
Micellar Casein has a crazy ability to gel and glob making it a unique and diverse protein supplement. During digestion, casein gels as it hits stomach acid. This reduces the rate of digestion and allows for a slower, steadier, more efficient release and utilization of casein's amino acids. A slow digestion rate is also beneficial because it might reduce protein breakdown and amino acid oxidation--the burning of amino acids for energy. Casein can even increase your feeling of fullness, so you'll feel like you've got a full gut without having to carry one. This is ideal for someone who cannot access food for a long period of time such as going to sleep or simply someone who wants to lose some body fat, casein is an ideal choice in these circumstances. But if you are lactose intolerant or allergic to milk, casein might not be an ideal choice for you. Ideal dosage will be around 22 to 30grams per serve. I've also attached a few pictures to help you better understand the different types of protein which are available.
A HWPI/WPI :
A WPI/WPC Blend:
A protein blend which uses all of the above mentioned protein sources:
A micellar Casein:
So, there you go guys. the types of protein explained in a nutshell. Hope this article will help you shed some light in the types of protein will be available at disposal. I would also like to acknowledge some of the references which I have used in summarising my articles.
1) http://www.bodybuilding.com/fun/the-case-for-casein.html
2)Jay R. Hoffman and Michael J. Falvo (2004). "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130
3) El-Sayed MM, Chase HA. ‘Trends in whey protein fractionation.’ Biotechnol Lett. 2011 Aug;33(8):1501-11. Epub 2011 Mar 19
4) Jay R. Hoffman and Michael J. Falvo (2004). "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130.
Firstly there are about 5 different types of protein sources which derive from whey. They include hydrolysed whey isolate, whey isolate, whey concentrate, milk isolate and casein
Hydrolysed whey isolate or also know as HWPI is an extremely fast digesting protein source which are rich in amino acids and with hardly any fats, carbs or lactose. it usually yields over 90% dry protein weight and had gone through a filtration process known as hydrolysis, which means the protein is broken down into peptides and at a cellular level for maximum absorption by the body, without causing any bloating or gas. It's usually the most expensive protein powder available in the market today because it has an extremely high bio availability (BV). BV means the rate of absorption. It is ideal for pre or post workout or for anyone looking for a very lean protein source without the carbs, fats or lactose. Ideal dosage should be at about 30grams of protein per serve.
Whey Protein Isolate or also known as WPI shares very similar properties with it's cousin HWPI. the only difference is, it doesn't go through the process of hydrolysis, but instead it usually goes through a filtration process using either ion-exchange, microfiltration or cold temperature process. These process usually locks in most of the nutrients and keeping the protein peptides intact. WPI, like its cousin, has a very high BV, which makes absorption a breeze. It also doesn't contain any carbs, fats or lactose. Ideal dosage should be about 27 to 30 grams pre or post workout.
Whey Protein Concentrate or also known as WPC is a medium digesting whey protein and it usually yields about anywhere between 40 to 80% dry protein weight after filtration. It has a slightly higher amount of trace carbs, fats, lactose and a lesser BV than compared to WPI/HWPI. Although this can be seen as a disadvantage, it still yields a high amount of amino acids. WPC can be beneficial as an all purpose protein source, continually giving the muscles extended release of amino acids over a period of approximately four hours or more.
Secondly WPC is good value for money, because of its protein per serve, it doesn't go through such an extensive filtration process like HWPI or WPI, resulting in a cheaper protein source to produce. Therefore making it an ideal component in most "blend" protein powders. WPC is also regarded as one of the best protein type for training, whilst remaining at a much lower price.
Whey protein concentrate is a great supplement option for people on beginner or intermediate resistance training levels. Dosage should be around 24 to 26grams preserve. Ideal for in-between meals, pre workout and before bed.
Milk Protein Isolate is actually quite a unique protein source, because it contains both whey and casein. It is usually used in most "blend" protein powders to give extended release of amino acids way past the 4 hour mark. Since its a much slower digesting protein, it is ideal for using it in times where the individual is going on hours without food, and because 80% of milk protein is actually casein, it actually curdles in the stomach giving you the feeling of fullness. It's an ideal muscle building protein source for anyone of all ages. Ideal dosage will be anywhere between 20 to 25grams in-between meals and before bed. The only disadvantages associated with milk protein isolate, it can contain a much higher level or carbs, fats and lactose and a much lower BV compared to WPI,WPC or HWPI. Milk protein might not be suitable for people with lactose intolerance of have an allergic reaction to milk.
Micellar Casein has a crazy ability to gel and glob making it a unique and diverse protein supplement. During digestion, casein gels as it hits stomach acid. This reduces the rate of digestion and allows for a slower, steadier, more efficient release and utilization of casein's amino acids. A slow digestion rate is also beneficial because it might reduce protein breakdown and amino acid oxidation--the burning of amino acids for energy. Casein can even increase your feeling of fullness, so you'll feel like you've got a full gut without having to carry one. This is ideal for someone who cannot access food for a long period of time such as going to sleep or simply someone who wants to lose some body fat, casein is an ideal choice in these circumstances. But if you are lactose intolerant or allergic to milk, casein might not be an ideal choice for you. Ideal dosage will be around 22 to 30grams per serve. I've also attached a few pictures to help you better understand the different types of protein which are available.
A HWPI/WPI :
A WPI/WPC Blend:
A protein blend which uses all of the above mentioned protein sources:
A micellar Casein:
So, there you go guys. the types of protein explained in a nutshell. Hope this article will help you shed some light in the types of protein will be available at disposal. I would also like to acknowledge some of the references which I have used in summarising my articles.
1) http://www.bodybuilding.com/fun/the-case-for-casein.html
2)Jay R. Hoffman and Michael J. Falvo (2004). "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130
3) El-Sayed MM, Chase HA. ‘Trends in whey protein fractionation.’ Biotechnol Lett. 2011 Aug;33(8):1501-11. Epub 2011 Mar 19
4) Jay R. Hoffman and Michael J. Falvo (2004). "Protein - Which is best?". Journal of Sports Science and Medicine (3): 118–130.
Tuesday, 4 March 2014
Protein powder and its purpose in weight training Part 1
Protein powder, bcaa, etc. Now I've always been asked during my course of employment on which is the best sort of protein powder available?? Now the best answer to that is? there is no such thing as the best protein powder in the market. Most protein powders come from one primary source and that is dairy!!!, yes dairy!!. Dairy in this instance milk, had gone through significant filtration process to get the by-product whey. Well some of you might be surprised, but the real truth is, there are no fancy surprises in what the main ingredient is, in most powders. So why are protein powders such a sort after commodity in the world of health and fitness?
Firstly protein powders are no different from eating a piece of fish, chicken or beef, but the difference is, the absorption rates associated with the different types of protein sources being consumed. With food, your body needs to break down that piece of meat or chicken to absorb the branched chained amino acids (BCAA) needed to recover and recuperate broken down muscle tissues, which in turn might take awhile for the body to absorb, but with protein powders they are more easily absorbed by the body, thus enhancing recovery and recuperation at a much faster rate. Furthermore, most protein powders give a lot more protein per serve, than compared to a poultry or meat source. So does that mean we use protein powders instead of real food?? Well, ultimately nothing can ever substitute food. Food is predominantly what the body thrives on. So if you are asking if a protein shake is better than a piece of steak?, the answer is a BIG FAT NO!!. Food is fuel for the body and nothing will ever come close in eating a solid meal. But in saying that, protein powders do have their place in giving the body the extra protein needed. That's why, they are called protein SUPPLEMENTS, which means supplying the individual with additional protein per serve when normal food doesn't meet the body's adequate protein requirements. Furthermore, it all depends on the individual's lifestyle and needs. For many busy individuals, they don't really have the time to cook up the meals of their choice. Therefore protein powders are readily available to meet the protein deficit the body needs on a daily basis. Weather you get your protein from meat, chicken or from a shake, it doesn't really matter. As long there if sufficient protein in your diet, that's all your body needs to help you recover and grow new muscle tissue. In part 2. I will explain in lay man's term the different types of protein powders which are available in the market today. So stay tuned. Thanks for reading and stay safe!!
Firstly protein powders are no different from eating a piece of fish, chicken or beef, but the difference is, the absorption rates associated with the different types of protein sources being consumed. With food, your body needs to break down that piece of meat or chicken to absorb the branched chained amino acids (BCAA) needed to recover and recuperate broken down muscle tissues, which in turn might take awhile for the body to absorb, but with protein powders they are more easily absorbed by the body, thus enhancing recovery and recuperation at a much faster rate. Furthermore, most protein powders give a lot more protein per serve, than compared to a poultry or meat source. So does that mean we use protein powders instead of real food?? Well, ultimately nothing can ever substitute food. Food is predominantly what the body thrives on. So if you are asking if a protein shake is better than a piece of steak?, the answer is a BIG FAT NO!!. Food is fuel for the body and nothing will ever come close in eating a solid meal. But in saying that, protein powders do have their place in giving the body the extra protein needed. That's why, they are called protein SUPPLEMENTS, which means supplying the individual with additional protein per serve when normal food doesn't meet the body's adequate protein requirements. Furthermore, it all depends on the individual's lifestyle and needs. For many busy individuals, they don't really have the time to cook up the meals of their choice. Therefore protein powders are readily available to meet the protein deficit the body needs on a daily basis. Weather you get your protein from meat, chicken or from a shake, it doesn't really matter. As long there if sufficient protein in your diet, that's all your body needs to help you recover and grow new muscle tissue. In part 2. I will explain in lay man's term the different types of protein powders which are available in the market today. So stay tuned. Thanks for reading and stay safe!!
Introduction
Hi guys. My name is Marc, I'm 30 years of age and currently reside in Perth, Australia. A little about myself. I graduated from Murdoch uni about 4 years ago with a BA in politics and am happily married to the most beautiful woman I've ever met. We are blissfully married for 4years now and am loving it. I currently work for ripped supplements as a supplement consultant and store manager. I've been an avid bodybuilder for the last 10 years of my life and its a hobby I enjoy doing. I have also competed in numerous bodybuilding comps around Australia. I've won 5 state titles. An Australian title and more recently a Southern Hemisphere title. I won't think its a great accomplishment, but its something I hold special to my heart. The purpose of this blog, is to update you guys on new and existing supplements and to talk about pretty much about the health and fitness industry in general. So whatever I say in my blog, are my opinions and mine only. Therefore you are entitled to your opinions. So please free to browse my blog and have fun. Stay tuned for more updates.
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