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Old 28-09-2011, 02:30 PM   #1
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Post Beginner's Bible To Bodybuilding/Supplements/Fat-Loss ( Newbies Pls Read!!!)

This is a monster thread of our old stickies you can find here:
A Beginner's Guide To Bodybuilding ( Newbies Pls Read!!!)
Beginner's Guide To Supplements( Newbies Pls Read!!!)
Beginners' Guide to Fat Loss / Q&A / FAQ

To jump to Beginnger's Bible to Supplements in this thread, click here.
To jump to Beginner's Bible to Fat-Loss, click here.

Credit goes to galapogos and rockstarz.





Beginner's Bible To Bodybuilding
Basic Nutrition

It's quite well known that nutrition is one of, if not the, most important factors of bodybuilding. I'd like to give a basic breakdown of some of the more basic aspects that everyone should be aware of.

As for a very basic breakdowns, all food consist of: carbs, proteins, and fats. Again...this is on a very basic level (as it all gets much more complex).

Protien (4 calories/gram) - Protien is the building block of muscle, so it's no wonder why bodybuilders are recomended to take in 1-1.5g/lb of bodyweight....minimum. There has been a debate that has still never been solved claiming that high protien diets aren't necessary, and even dangerous, and that high protien diets produce more of a placebo effect. But for every study which shows high protien diets are not effective, there is another showing that they are. This is still being debated, and most likely will continue to be debated for a very long time. It is believed that high protien diets are dangerous because it requires a lot of water to digest protien, a simple answer to this problem is to drink more water. It is also believed to put strain on the kidneys, again, drinking a lot of water will help with this problem. Though most of these claims of protien being dangerous are outdated, people still choose to believe, and preach this theory. Though there seems to be no real threat, i figured this debate was worth mentioning to clear up any concerns that a new bodybuilder might have.

Carbohydrates (4 calories/gram) - Carbs are much more complicated than protien because each carb source is different and should be used in a different way. Here's a basic run down:
1) Slow-Digesting Carbs(natural): yams, wild rice, beans, oats, fruts...all natural carbs are in this category. These are ideal for most people as they are digested slowly providing you with energy throught the day. They also don't spike insulin levels which is very unwanted for if you're metabolism isn't on the freakishly fast side, you're going to be gaining some fat.
2) Fast-Digesting Carbs(man-made): white bread, bagels, white rice, cold cerials, fruit juices, and other man-made carbs. These carbs hit the blood stream quicker and produce an insulin spike, which is generally only of use post-workout.
3) Bodybuilders with excess bodyfat should consume slow-digesting carbs
4) If you are low in bodyfat and have a hard time putting on weight, fast-digesting carbs can be usefull as you will be able to eat more of them and it will help stimulate appetite.
5) Take in slow-digesting carbs before training because your body will need them to sustain energy.
6) Immediately after training, take in fast-digesting carbs. They will spike insulin levels switching your muscles from a catabolic to an anabolic phase. Durring this phase after training you can take in up to .7 g of carbs/lb.
7) It is recomended to get 2.5-3 times your bodyweight in carbs/day. Use the information above to determine what sources you should get these carbs from.

Fat (9 calories/gram): This is the most feared of all of these 3 nutrients because common logic is, if someone doesn't want to store excess fat in their body, why would they eat something that bears the same name? The thing that most people don't know is, fat is as essential to a propper diet as anything else, it's just a matter of taking in the right fats. First of all, fat is very essential as it serves to keep you warm, and more importantly cushions your organs. The body also calls on fat for energy. Fats are probably the least complicated of all of these nutritents, as there really isn't much to say about them. Many people don't even count fat calories, they just limit the amount of saturated fat which they take in. I will say this though; it is very important to make sure you are getting all of your essential fatty acids. These are fats which the body needs and not just stored as fat as saturated fats are. You can get your essential fatty acids from fish, nuts, flax seeds, almonds, and avacados, just to name a few. With fat taken from these sources, you can supply your body with the fats that it needs without fearing your waist line expanding.

I included the calories/gram of all of those because, though you should be more concerned with where your calories are coming from, you should be sure to eat 200-300 calories over your maintnance levels every day in order to grow. If you wish to find out your maintnance levels, take a week where you just eat to maintain. Eat when you're hungry, and stop when you're not hungry anymore. Right down everything you eat in detail, and at the end of the week, add all of the calories up, and devide it by 7 (because there are 7 days in a week). The number you get is your maintnance calorie level. Add 200-300 calories on to that and you're set.

As you are just getting into bodybuilding, you are probably eating roughly 3 meals/day, with the occasional snack thrown in....well in bodybuilding, that crow won't caw

It has been understood for a very long time that you must change your eating patern from 3 large meals per day, to several small ones. There are several reasons as to why this method is best. First of all, your body gets a constant supply of nutrients throughout the day, so you can constantly feed your muscles (as they are metaboliclly active, and you're sure to have atleast 1 muscle group that is still recoving from it's previous workout) and grow. Another reason is because your body can only digest so much protien at a time. It varies from person to person but it's generally around 30g (though you can take in more upon waking up and post-workout). If you were to eat 3 meals a day, that would mean your body would only be digesting around 90g of protien and the rest would serve as empty calories to be stored as fat. Here are some sample meal plans that a bodybuilder may follow. Feel free to use these as guides, but they must be customized to tailor your caloric needs and schedual.


Sample 1:
Meal One - six-egg omlette with cheese, whol-grain toast, fruit, 1-2 glasses of milk

Meal 2 - broiled steak, 1-2 vegetables, baked potato, 1-2 glasses of milk

Meal 3 - tuna salad, 1-2 vegetables, baked potato, 1-2 glasses of milk

Meal 4 (pre-workout) - protien shake

Meal 5 - roast chicken, 1-2 vegetables, rice, 1-2 glasses of milk

Meal 6 - boiled eggs, cold cuts, 1-2 glasses of milk


Sample 2:
Meal 1 - 6 egg whites w/ 2 or 3 yolks, oatmeal, piece of fruit, two slices of whole-wheat toast

Meal 2 - protien and carb shake, bagel, piece of fruit

Meal 3 - 6 oz chicken breast, rice, vegetables

Meal 4 (pre-workout) - protien and carb shake

Meal 5 (immediate post-workout) - whey protien w/ simple carbs

Meal 6 - 6 oz beef (burger or steak), baked potato, vegetable (spinach)

Meal 7 (before bed)- 2 oz oatmeal, egg whites
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Old 28-09-2011, 02:31 PM   #2
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Weight Training

Many young lifters jump the gun when they first begin weight training. They go into split routines, using way too many exercies for each workout. I would like to help some "newbies" as it is put, get into weight training safely and effectively.

Beginners in bodybuilding have 2 main advantages. One is when you have never weight trained before, you can see remarkable growth since everything is new to you. The other is, your muscles recover significantly quicker than more advanced bodybuilders, so you can train each muscle group more often. Someone who is new to weight training can recover in a 24 hour period where it can take around 72 hours of more for a more advanced bodybuilder to recover.

For someone who has never weight trained before, i'd recomend getting into it with a fullbody split. The reason for this is, first of all, if each muscle recovers in 24 hours, it would be efficient to work it out every other day. Another reason for this is when someone has never used those muscles before, you don't want to start working them from so many different angles with so many total sets; because even though it is harder for a young bodybuilder to overtrain, this will do it. The reason is obviously that those muscles which were never used to a strenuous extent are now performing a greater amount of work than they can handle.

Now to your first full body split. I'd recomend performing it 3 days a week: monday, wednesday, and friday. Though they can be performed any days of the week to accomidate your schedual, just allow atleast 1 day of rest inbetween each workout session. You should also switch splits every 6 weeks or so. I will be including 3 different splits, this way you can use each for 6 weeks, and by the time you are done with this, your body will be able to move up to your first ever split routine.

In all of the following routines I am using 2 sets of 12 (2x12) for the majority of workouts. This means you would perform 12 repetitions of the workout, rest for 45 seconds or so, and then do another set of 12 repetitions. The reason i choose 12 is because higher reps will prepare your muscles for a more intense program later on. More importantly if you are using higher reps you will be using less weight, thus have a less risk of injury when learning the propper form for all of your workouts. By your third workout program, you can drop the reps down to 8 or 10, but no lower than that.

Before beginning each routine, it is necessary to warm up. The last thing you want when beginning your weight training routine is an injury. Begin with a jog lasting for 2-5 minutes. Then stretch out your entire body. By this time you will be ready to hit the weights

***IMPORTANT: Remember, if you wish to be a bodybuilder THE most important thing is FORM. Never feel tempted to use heavy weight when your training partner is lifting half and you are only doing the rest by cheating. Stick to good form and keep the weight in control throughout the movement, and you will see gains, but if you sacrafice form for weight, your gains will come much slower

(note: if you workout at home and don't have access to some of the equiptment, i will list alternatives in parenthasis)

Workout 1
(weeks 1-6)

Crunches 2x20
Squats 2x12
Leg Curls (or lunges) 2x12
Flat-Bench Press 2x12
Lat Pulldowns (or barbell rows) 2x12
Shoulder Press 2x12
Tricep Pushdowns (or overhead extensions) 2x12
Barbell Curls 2x12
Standing Calf Raises 2x15-20

Workout 2
(weeks 7-12)

Leg Raises 2x20
Leg Press (or squats) 2x12
Leg Curls (or lunges) 2x12
Incline Bench Press 2x12
Lat Pulldown (or barbell row) 2x12
Shoulder Press 2x12
Lying Tricep Extension 2x12
Standing Dumbell Curls 2x12
Standing Calf Raises 2x15-20

Wokout 3
(weeks 13-18)

Sit Ups 2x20
Squats 2x8-12
Leg Curls (or lunges) 2x8-12
Flat Dumbell Bench Press 2x8-12
One-arm dumbell rows 2x8-12
Shoulder Press 2x8-12
Over-head extensions 2x8-12
Incline Curl 2x8-12
Seated Calf Raises (or standing calf raises) 2x15-20

Upon compleation of this program, your tendon strength will be built up, and your muscles will be prepared for a more intense split. Please take to heart that flawless form is essential to building a great physique, and remaining injury free. I also advise you to read about nutrition as well and formulate a better diet for yourself upon beginning a weight training program.
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Old 28-09-2011, 02:31 PM   #3
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Your First Split

Upon completion of the previously listed full body splits, you can move up to a more intense split. At this point in time, there are several different routes you can take. It has been proven that muscles grow fastest when worked out 2 times a week, unfortunately this can not be performed for long due to the risk of overtraining. Since everyone's capacity for overtraining is different, and beginners have a larger threshold for it, over experienced lifters, you will probably be able to get away with a split in which you work out each muscle group twice a week for a while.

Before beginning, you must be familiar with overtraining, what it is, the symptoms, and how it's caused.

Overtraining is when your muscles are not allowed to fully recover for 1 reason or another. Because of this your muscles cease to grow and it can result in injury if you continue on with your workouts.

Overtraining is caused by:
1. performing too many sets too many days a week with too high intensity
2. training with too many sets too many days a week with little intensity
3. training with the right number of sets and reps but for too many days a week
4. training with adequate sets but with too much intensity
5. working the same muscle groups too frequently

The symptoms include

1. reduced or no muscle gains
2. weight loss
3. swollen lymph nodes
4. lack of motivation
5. irritability
6. insomnia
7. frequent injuries
8. lack of energy
9. reduced strength level
10. overall feeling of fatigue
11. increased blood pressure
12. abnormal heart rate
13. headaches
14. tremors or twitches

If you notice any of these symptoms, take a week or 2 off of training. It is best to stay out of the gym for as long as it takes for you to feel enthusiasm for your workouts again.

Now that you are familiar with overtraining, it's time to form your split.

It's important to find your capacity for overtraining. I'd say experiment until you can find the highest intensity that you can train with, without overtraining. The only way i see this can be done is to start with the highest intensity and as you begin to overtrain, throw in some rest days and alter your program accordingly.

Here are a few of the more popular ways to workout each muscle group twice/week. I will include a sample of how each one might look. Edit them so they fit your needs. This includes sets and rep schemes as well as changing the workouts in entierty.

***NOTE: The days if the following splits have been labeled, Day 1, Day 2, and Day 3; rather than me using days of the week. This is so you can choose how many rest days you would like to put in and when. Do not do this split 3 days in a row, and repeat with no rest, as this will lead to overtraining for anyone. Choose a frequency that fits your needs. Also, it is wise to begin your split with your worst muscle group following a rest day or 2. This way you can hit it with the most intensity while you are fresh from the time off of training.

SPLIT 1:
Day 1: Chest, Triceps, Front Delts, and Medial Delts

Bench Press 3x6-12
Incline Bench Press 3x6-12
Decline Bench Press 3x6-12
Shoulder Press 3x6-12
Lateral Raises 3x10-12
Tricep Pushdowns 3x8-12
Overhead Extensions 3x8-12

Day 2: Legs

Squats 4x6-12
Leg Press 4x6-10
Leg Curls 4x6-12
Calf Raises 3x15-20

Day 3: Back, Biceps, Rear Delts and Abs

Deadlifts 4x6-12
Pulldowns 3x6-12
Barbell Rows 3x6-12
Seated Pulley Rows 3x6-12
Rear Lateral Raises 2x10-12
Standing Cambered Bar Curls 3x6-12
Incline Curls 2x6-12
Hammer Curls 2x6-12
Decline Situps 3x20
Leg Raises 3x20
Twists 3x20

SPLIT 2:
Day 1: Chest, Back

Incline Bench Press 3x6-12
Flat Bench Flyes 3x8-12
Dips 3x6-12
Pulldowns 3x6-12
1 Arm Dumbell Rows 3x6-12
Shrugs 3x8-15
Hyperextensions 2x20


Day 2: Legs, Shoulders

Squats 4x6-12
Hack Squats 4x6-12
Leg Extensions 3x6-12
Stiff-Leg Deadlifts 2x12
Calf Raises 3x15-20
Shoulder Press 3x6-12
Lateral Raises 3x10-12
Rear Lateral Raises 3x10-12

Day 3: Biceps, Triceps, Forearms, Abs

Tricep Pushdowns 4x6-12
Lying Tricep Extensions 3x6-12
Overhead Extensions 3x6-12
Standing Cambered Bar Curls 3x6-12
Preacher Curls 2x6-12
Hammer Curls 2x6-12
Wrist Curls 3x15
Decline Situps 2x10-15
Reverse Crunches 2x20
Knee Raises 2x15
Crunches 2x20

Remember that these are just examples. You can change any workout, their orders, the number of sets, and the number of reps, to what ever fits your needs. Remember to be very alert for over training symptoms. If they begin to take place, take a few immediate rest days, and re-evaluate your split. You could simply need to add another rest day or 2, take off some sets, or change your split to one in which you workout each muscle group once a week (which i will get to soon, unless someone beats me to it). Peace
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Old 28-09-2011, 02:32 PM   #4
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How Do I Lose Fat

One of the most frequent questions asked by new bodybuilders is "how do i lose the fat in my _____". Well the fact of the matter is, you can't just drop fat from one area. People feel that if they perform high repetitions for a certain muscle group, it will somehow burn the fat in the area. This information is entierly incorrect. If you wish to loose fat in a certain area, you must loose it everywhere else. This can only be done through diet and cardio. Here's a few things to remember:


when you are cutting (lowering bodyfat) do not expect to make progress in your weight training. You will not be able to increase in weight in your lifts. Infact, they will probably decrease in weight, as energy levels drop. Durring this time period it is also easier to overtrain, so i recomend not going past failure (as there is not much need to seeing as how you aren't going to be growing durring this period). It was also believed that when one cuts, they should switch from low rep movements to high rep movements, but this has long since been proved not just ineffective, but stupid, as you lose muscle mass with this approach. Keep with your same rep schemes since you want to maintain as much muscle mass as possible.

The how to part of this question has been beaten to death, but since this is a thread for beginners, it's important to bring up. There are many different ways to cut, but I will be run through the "standard" method.

**IMPORTANT: Remember, you can not loose more than 3 lbs. of fat/week, and that's even pushing it. One of the biggest problems with cutting is people want to loose so much weight, so fast, that the majority of it is muscle (and water). Aim for a loss of 2 lbs./week. If you are losing more than 2 lbs./week assume the rest of it to be muscle and alter your diet to how you see fit.

The process is begun with a slow reduction of calories. Every 2 weeks, one would deduct 200 calories from their diet, until they reach a target zone in between 1500 and 2000 calories. It is important to recognize where the defecit in calories is coming from. You have to lower the amounts of saturated fats you take in (while maintaing your healthy fats), cut down on carbs(quite dramatically i might add), and increase protein. The reason you increase protien is because once your body stops taking in enough carbs for energy, it will turn towards protien, and if you don't take in more of it, it'll get it from your muscles.

An important thing to remember is when you cut out all of those carbs, you will look much smaller. This is because the glycogen stores in your muscles (which come from carbs) have been eliminated. You will appear flat and smaller, but don't worry, because as soon as you're done with your diet, you will regain your fullness.

While you're continuously bringing your carb intake down, your metabolism will be slowing down. This is why every week it is a good idea to go crazy with carbs. Eat around 3 times your bodyweight in carbs on this day, and then go back to your normal low carb diet for the rest of the week. This will keep your metabolism moving.

It's also imporatant to throw cardio into the mix. I don't use cardio at the beginning of my cutting phases, but towards the end it's needed more and more. You can't really say how often one should do cardio, and when they should start. Your best bet is to start when you feel like you need it, and do it how ever often you need to. But there are a few rules to remember.

1) Never do cardio on an empty stomach. Around 45 minutes before performing cardio take in some slow-burning carbs.
2) Don't exceed 45 minutes in your cardio training.
3) Space your cardio several hours before or after training, or perform it on an off day.
4) do which ever form of cardio you are comfertable. This includes riding bikes, running, swimming, or anything else that burns calories.

Now throughout your diet your carb intake will be increasingly lowered, but it's not enough to just lower them, you have to take them at the right time. The best times to take in carbs while cutting are upon waking up, and after your workout. When you wake up, take in a complex carbohydrate. As far as complex carbs go, oatmeal is pretty much unsurpassed, but if you're not a fan of oats, whole grain bread is a good choice. Now after your workouts it's a different story. At this time you want to take in some simple sugars. Since your body just went through it's workout session, and insulin spike won't hurt your progress. Just take in a protien shake with some fruit juice (preferably gatorade or grape) in it, or some dextrose.

Once you get down to your desired bodyfat, begin to up your carb intake and to get the fullness back in your physique, and then....you're done. Congradulations, you've completed your cutting cycle! (well, reading about it atleast).
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Old 28-09-2011, 02:33 PM   #5
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In this beginners guide, i would like to mention supplements. Now please understand before reading, i will not be going into anything in particular, this is just an introduction to what they are, as everyone seems to be a little confused at the beginning.

Now..i didn't mean to give your hopes up with the title, but you will not gain 50 lbs. of muscle in 2 days with supplements. As a matter of fact, if your diet and training aren't together, you won't gain 50 lbs. in 3 years with supplements. I would first like to stress that diet and training are unreplacable. Before this is mastered, supplements will do nothing but WASTE money. Supplements are nothing more than what they are titled..they supplement a good diet and training routine by giving your body what it needs to recover at maximum efficiency.

Another important thing to remember is to not pay too close attention to adds you see for the next "miracle" supplement. If you ever see an add for any kind of dietary supplement that seems almost too good to be true, it is.
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Old 28-09-2011, 02:33 PM   #6
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Protein Powder

Protien Powders...The Miracle Drug

Despite what so many people believe...simply taking protien powder doesn't result in instant weight gain to any degree...infact, protien powders don't really result in any weight gain what so ever. It's already been covered that diet is the only thing that does that. Now..what is protien powder?

Protien powder is about as much a miracle drug as a chicken breast is...both are simply sources of protien. Please understand that it is by no means a neccesity. The principle behind it is, if you can not get enough protien throughout your diet from solid food, you can make a shake which can be quickly consumed when you may not have the time to eat a whole meal. Protien powders are strickly for convenience purposes, and should never be chosen over real food. Now lets get down to the 2 most common kinds: whey, and casien.

Whey: Simply put, Whey protien is a quickly digested protien. This product is idealy used upon waking up, and post workout. The only time i'd say that you SHOULD use whey protien is post workout when your body needs the nutrients quickly (as whey is quickly digested). As far as upon waking, real food should always be your number one choice, but if in a hurry, a protien shake can always be consumed.

Casien: Casien is a slowly digested protien. The ideal time to consume this is before bed, and throughout the day. The only time i'd advocate using it would be before bed. The reason being that (as it is slow digesting) it will supply your body with protien while you are asleep. Again throughout the day it is much better to take your protien from real food, there is NO substitute for it. Though again, if you don't have the time for a meal, a casien protien shake will do.

So to sum it up; protien powders are great for filling gaps in your diet, but can not be a replacement for solid food. Use them in moderation and make sure the clear majority of your daily diet is made up of real food.
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Old 28-09-2011, 02:33 PM   #7
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Gaining Weight The Cheaper Way

It has come to my attention that many bro's in this section have problems gaining weight, and so purchase a weight gainer such as nlarge in order to get calories.

Most pre-made weight gainers are made up of sugar, whey protein concentrate and saturated fat. So whats wrong with that ? Well for a start using a gainer high in sugary carbohydrates and saturated fat, such as Nlarge is not optimal for gaining clean mass.

Secondly there's the fact that whey is not an optimal source of protein for times other than postworkout and breakfast, because it is absorbed too quickly.

Lastly there's the health issuse, it is definately not wise to consume vast amounts of sugary carbs and saturated fat throughout the day. I often hear people say "who cares ? its calories right", well if thats your attittude you may as well use McDonalds for your six meals each day after all who cares its calories right.

So rather than wasting your money on sugar in a tub you should make your own weight gainer its cheaper, more nutritious and a lot healthier.


Here's a recipe

500 mls skimmed milk
1/2 cup of oats
1 tablespoon olive oil
A scoop of a decent protein blend e.g. Isomatrix

Throw it in a shaker, mix and leave to infuse in the fridge for an hour or so.

Remember, if you put high quality fuel into your body, you will get high quality results
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Old 28-09-2011, 02:37 PM   #8
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Beginner's Guide To Supplements

This thread is to allow some common understanding on what does the various supplements that helps. As a start i will post several common supplements that people are asking about.
First of all , i must remind all that supplements are NOT magic pills or what to gain the desired body that you want. Without hard work, supplements will not help in any way.
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Old 28-09-2011, 02:37 PM   #9
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Protein

This is the most popular supplements that many are taking and i believe some are taking it and thinks that it build muscles as they down some protein shake. Let understand how portein works and how much u need and what types of proteins are there.

The recommendation the experts are issuing for athletes is 1 gram per pound (2.2 lbs to a kilo) of lean bodyweight. As far as I'm concerned you shouldn't underestimate protein and what it can do, and it will do little harm to shoot a little bit upward of that number. I've never been one for keeping records of exact numbers, so figure out your bodyweight in pounds and aim at the most convenient number above that, or even a bit more. Say you weigh in at 175 or 185, aim for 200 grams of protein.

I have to warn you that there is no way you need more than 1.5 grams of protein per pound of bodyweight, provided you get enough diversity. Too much protein can have side effects. If they take up too large a part of your diet it can cause gastro-intestinal disorders the likes of which you have never seen. Chances of you consuming that much is unlikely, but if not for you, at least consider those who live around you. Unused protein in the intestines can lead to some really foul-smelling gas. Protein in your gut attracts bacteria that transform its smell to something between a cadaver and 3-month old egg whites.

Don't let anyone ever tell you that protein isn't the most important nutrient to a bodybuilder. Carbs do the actual building, fats make hormones. But what do you suppose these things would do in the body without enough building blocks to make new tissue or maintain it? The standard recommendation for carbs for instance is 60 percent of your diet, but for those of us consuming 250 grams or more of protein, this is often impossible to accommodate and stay within our calorie limit. So 50 percent will do you just fine. It's important to maintain a positive nitrogen balance throughout the day, so it's essential to spread your protein intake over the entire day. The standard equation is easy: take your weight in pounds and multiply it with 1 or 1.5, so that's 200-300 grams of protein daily for a 200 pound bodybuilder. Now divide this by the number of meals you take in a day. If you eat 5 meals, that comes down to 40-60 grams of protein per meal. If you eat 8 meals that's 25-37 grams per meal.

Protein has been shown to have more effect when combined with Carbohydrates. This is why weight gainers are often more anabolic than pure protein powders. You need at least 200 grams of carbs daily to adequately accommodate your protein intake, but obviously for a 200 pound bodybuilder it will be closer to 300 grams. Slightly more carbs than protein per meal is always a good idea. It facilitates the absorption of protein.
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Old 28-09-2011, 02:38 PM   #10
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Sources Of Protein

The sources of protein are many, and each has its values depending on the aminos they're made up of and the length of the chains of aminos. The ones you should be considering are soy, milk, egg, meat, casein and whey protein. One of the most frequent questions I get is "What kind of protein should I get?" That's a question you wouldn't pose if you understood protein. Diversity is important: To get a good spectrum of essential amino acids, which in turn produce non-essential amino acids. By making sure you get enough protein, you in turn make sure you have more than your share of essential aminos and that alone is enough to make your body function properly and recuperate better from all the strain you subject it to.
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Old 28-09-2011, 02:38 PM   #11
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Types Of Protein

Q. So what am I supposed to be eating?

Whey Protein Isolate (max BV of 157)

The highest yield of protein currently available, it's a derivative of milk protein. Its short chains and peptides make it available for absorption within ten minutes of ingestion sometimes. It's kind of a protein booster. If you asked which protein is best to invest in WPI would be it. No sane nutritionist would tell you otherwise. But caution is the key. Taking in more than 30 grams at once is not advisable because of its short-lived half-life. The best way to counter this effect a bit is to mix it in milk and not water. As I explained in my last article the casein in milk protein slows down the digestion of the whey protein, which may give it more time to absorb. It's a bit of a time-release mechanism.

Whey is the best investment because of its capacity as a post-workout recovery supplement. That critical time after severe physical stress when the cells will act like a sponge and take in almost anything. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. If not, the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. So whey is the best protein, especially on a diet. It also supplies the most aminos bodybuilders use. Its unfortunate high cost however makes me advise you to use it sparingly. Whey protein is the only choice when on a diet however. When on low-carb diets whey can function as an alternate source of energy, sparing hard-earned muscle protein and glutamine stores within the body.

Whey Protein Concentrate (Max BV of 104)

This Protein was the first isolated whey, but with the emergence of Isolates, it has become perfectly useless. At only 4 points more on the BV scale it may be wiser to supplement with egg-protein, the preferred protein source of bodybuilders as early as the 30's. Whey concentrate has taken on a life of its own in the industry because most companies are too cheap to use all whey isolates, and it's used as sort of stuffing of protein, just so they can say they use only whey protein. The actual uses are slim. It's basically of a similar make-up as the Isolate version but less bio-available. If you find WPI too expensive though and you already eat a dozen eggs a day, it's better than nothing and its often a good buy in pure form, but those of you looking for professional gains should probably pass up on WPC.

Eggs (max BV of 100)

This is a whole egg we're talking about. If you were to take only the egg-white it would have a BV of 91. Eggs are versatile sources of very useful protein. As far as uses go, this may be even better than milk protein. You can eat fried eggs in the morning with breakfast, eat hardboiled eggs throughout the day (like fruit, all you do is peel them and eat them) and its liquid in a raw form so you can mix it in plenty of things. I'm not a big fan of consuming extreme amounts of eggs like some people because they fill you up and after the umpteenth hardboiled egg anyone feels like barfing.

Though I think you are a fool if you throw away all your yolks (they contain more protein, B-vitamins and trace minerals) it wouldn't be prudent to eat twelve a day. The yolks have a very taxing effect on your liver. Extremely toxic. So out of precaution, limit your egg yolks to three a day and take a couple of weeks break once in a while. But eggs should make up at least a percentage of your weekly protein intake.

Milk Protein (max BV of 91)

I already gave you my rant on milk protein, so I'll spare you. Suffice it to mention it is a perfect blend of casein and whey that may yield great results and because of its convenience should make up a large portion of your protein intake. The combination of casein and whey has been found to be the best protein source in meals. This is why almost all MRP's use the blend as the base for their mix of protein.

Meat Proteins (max BV of 80)

Though chicken seems to hold some kind of god-like status in bodybuilding circles, it's actually red meat that yields better results. Several studies have shown that people consuming red meat gained more mass than those consuming the two favorites in the sport: chicken and tuna. That doesn't mean you need to dismiss the other two, but personally I'm sick of chicken and I'm not a big fan of tuna. Nonetheless both sources are prime nutrition when dieting. Tuna and the white part of chicken are low-fat and high-protein. Plus they are more easily transformed into tasty snacks you can carry around anywhere. But that big juicy steak will still give you better gains.

A hot topic in this new-age, biologically concerned, overly worried about nothing kind of generation the question of whether or not vegetarians can be bodybuilders is often heard. The answer is yes. I've already named a number of vegetarian proteins and I'll name one more after this, but chances you'll be Mr. Olympia are slim. In fact winning local contests isn't for tomorrow. You'll have to work twice as hard and recuperate smarter. For the vegans there is no hope. I'm sorry.

I have to swallow a lot from health-conscious people about my diet and I take it like a man, but I do not take that **** from vegans. If there is one diet that is sure to land you in a hospital in the long-term, rob you of energy and diminish the quality of life its a vegan diet. For these people there is no hope. You're doomed to be small. Moreover if plants are all you eat, 80 percent or more of your diet is water. So don't judge me and mine , if you can't even take care of yourself. Meat contains all kinds essential aminos, not to mention creatine and other useful elements that most protein sources cannot supply. The only bad thing is that you are eating a lot, but have a low yield of nutrients. Most of the ingested material ends up in your stool because it doesn't contain nutrients. So obviously you shouldn't bet all your money on meat proteins.

Casein

Casein is the other protein that is isolated from milk. Casein is the perfect complement to whey, which is why I'm such a big advocate of milk protein which combines the two. Both stimulate protein synthesis in the muscle, naturally not both quite as strong. But the benefit is that the protein synthesized from casein is used more directly in muscle-building than that synthesized from whey, which is more readily used as an alternate source of energy (that's the reason you have to use enough carbs when supplementing with whey for bulking). The less chance you have of a protein being used as energy, the more carbs you use as energy. The more carbs you use, the less carbs stored as fat. So casein may prevent you getting fat too fast... one of the reasons casein may be better than whey.

Soy Protein

Lately the unhealthy lifestyles are taking on all kinds of shapes and forms and there seems to be dome bad blood between carnivores and herbivores. Having said my bit about vegans, I have to point out that the other extreme could be unhealthy too. Too many bodybuilders, myself included, have almost sworn off vegetables. This is of course only possible provided you get your daily vitamins and minerals from other sources.

Soy protein however, may be one reason to eat your vegetables. Soy alone is practically useless, but as an addition to an already rich protein spectrum it may serve a thousand uses. Its main use is protecting the cardiovascular system by lowering LDL (low-density lipoprotein) cholesterol. Bad cholesterol as you know is one of the leading causes in arterial diseases. In this aspect the vegetarian bodybuilder has a plus over the meat-eating bodybuilder because meat , and especially that all-important red meat, could increase LDL cholesterol. Of course I'm not letting vegans off the hook that easily.

I'm sure everyone that gets around in bodybuilding has come across some article or some account that speaks of recent studies that say a high amount of soy in your diet may lead to breast cancer, brain damage and infertility in boys. The result of a high amount of flavonoids within the protein strands that may mimic the actions of strong estrogens. Then again other compounds are considered safe that exert similar effects. So don't worry about soy being bad, just don't go overboard and don't make soy your main source of protein. As with the other proteins it has its merits, but as with anything, moderation is the key.

I'm making an effort to eat some vegetables now, mainly for health reasons. I'm young, I can afford to eat less vegetables, but living unhealthily, for whatever reason, for too long will have its consequences down the road. The reason to limit vegetables however is clear and obvious: Vegetables are 80 percent or more water, and it doesn't make sense to load up on something that fills you up without result, if you could be filling up on more calorie-dense foods. I don't condone the use of one protein over another. If you want mass and health, you need to vary your proteins.

Post-Workout Protein

This is one of the most important moments to provide your body with protein. Post-workout nutrition should also consist of a percentage of simple carbs to better the total uptake of protein and replete lost glycogen. I realize that this article has rendered little useful information so I won't leave you like this. I'm going to give you the Big Cats own personal Protein Booster formula. This is the effective way to post-workout protein. After a long, hard, drug out workout your body will be crying for this. If you are a HIT fan , you should probably wait a little before consuming this and maybe not use as much, but for those who train the hard way this recipe will assure you a complete an full recovery.
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Old 28-09-2011, 02:39 PM   #12
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Biological Values

BVs are arbitrary numbers given to protein to show comparisons in their availability within the body.Obviously a high BV brings with it certain downsides. The easier it absorbs the faster it absorbs. The faster it absorbs the faster it's rendered useless within the body, which makes taking it in large amounts at once impossible. Some would have you take 50 grams of whey in one sitting, and I guarantee you 25 to 50 percent of that is being wasted. At the price of a decent whey protein Isolate that is plain insanity.
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Old 28-09-2011, 02:39 PM   #13
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Creatine

This is also a popular supplements, some people does not responds to creatine and yet they continue to take for the sake of taking em.

Creatine is a nutrient naturally found in all our bodies. It is a combination of 3 amino acids; arginine, glycine and methionine. Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contraction is initially fuelled by ATP (adenosine-triphosphate).

There is only enough ATP to provide energy for approximately 10 seconds. For this energy system to continue, more ATP is required. Creatine phosphate gives up its phosphate molecule to ADP (adenosine-diphosphate), thus recreating ATP. Increasing the muscle's supply of creatine phosphate helps increase the rate in which the body can supply ATP.


What Is Creatine Phosphate?

Creatine Phosphate is an organic compound in muscle fibres that is fractured enzymatically for the production of ATP.

What Is Adenosine TriPhosphate (ATP)?

ATP is the organic compound found in muscle which, upon being broken down enzymatically, yields energy for muscle contraction. Creatine enhances your body's ability to make protein within the muscle fibres, which also increases your muscle mass (Creatine increases cellular hydration.

The hydrated muscle has increased permeability, which allows more amino acids into the muscle cell). Building up a supply of these contractile proteins (actin and myosin) increases your muscles ability to perform physical work. The bottom line here, is that creatine will allow you to to perform more repetitions with a given weight.

This will increase the time under tension, thus increasing the recruitment of muscle fibres, which will in turn increase the number of fibres stimulated. It also prevents your body from relying on another energy system called glycolysis, which has lactic acid as a byproduct. Lactic acid creates the burning sensation you feel during intense exercise.


Does This Mean I Will Be Able To Lift More Or Run Faster?

Indirectly, YES! Directly, POSSIBLY! Creatine does not make YOU stronger or faster, YOU make YOURSELF faster or stronger. Creatine allows you to train at a higher intensity level and to recover faster.

If your recovery is better then you are in a fresher more rested state before you commence your next session and as a result you will derive more benefit from this session than would otherwise have been possible. Let's use the Bench Press as an example: Prior to Creatine our subject, let's call him "Maximus" (mac-zim-us) was doing 4 sets on the Bench Press.

His goal was to do 4 sets of 8 repetitions with 225lbs, he usually got 8,8,6 and 4. By sets 3 and 4 he was fatigued and as a result he could not reach his goal. When Maximus takes Creatine he is likely to see an improvement in recovery significant enough to enable him to achieve his goal of 4 sets of 8 repetitions.

Now if Maximus continues to use Creatine, eat sensibly, train with intensity and passion over a 12-16 week period it would be possible for him to increase his Bench Press to @ 250lbs for 4 sets of 8 repetitions. Finally - remember you have to do the work! Use Creatine to progress not to standstill.


Where Is Creatine Found Naturally?

You may be asking, "Why do I need it if it is found naturally in my body". Well, the reason is that most people only ingest about one gram of creatine from food sources per day.

That, coupled with average endogenous production of another gram, totals a relatively paltry 2 grams of creatine per day. If you are a heavy consumer of red meat, don't expect dramatic results from creatine supplementation (1 pound of beef equals approximately 2 grams of creatine, and 4.6 grams in every pound of herring. Over 2 grams per pound in most fish).

Those likely to experience the best results are vegetarians. Vegetarians synthesize the supplement just as their carnivorous brethren do; they seldom top off their muscle stores of creatine since they avoid the rich food sources such as beef.

As a consequence, they react well to creatine. Creatine supplements are suitable for even hard-core vegans, since the product is synthetic and not derived from animal sources.
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Old 28-09-2011, 02:39 PM   #14
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Creatine Pt 2

Can Creatine Become Toxic With Long Term Use?

In truth, nobody knows. Although the body makes only 1-2 grams per day, the odds are good that your body can handle an intake of 5 or more grams per day. Anybody over 200 pounds can take 10 grams quite safely provided that they drink sufficient fluids (to avoid cramping). Some people have been taking as much as 20-30 grams a day since it was first available in 1990.


Is Creatine Safe?

Yes, Creatine is a natural amino acid present in the body of humans and animals. The human body has 100-115 grams of creatine in the form of creatine phosphate. No negative side effects have been noted in the research with the recommended levels of supplementation.


Are There Any Noted Side Effects?

Creatine is so efficient at shuttling water into the intramuscular compartment, that an emergent side effect associated with it is that of muscle cramping. This most often occurs when too little fluid is consumed whilst supplementing with creatine.

Muscle cramping, strains and tears are all anecdotal evidence that are not supported by scientific fact. Creatine draws water away from the internal working organs and therefore if you take a lot with no water then a mild stomach cramp will occur.

How to avoid this? Simple: drink 1 pint of water with every dose! Water makes sense for an athlete and most of us are guilty of consuming way too little. In an ideal world we should drink 4-5 pints of water a day. It will benefit us and also benefit the CM we are taking. The extra water will help maximise the effects of the CM.


When Is The Best Time To Take Creatine?

For best results, on training days, take creatine after your workout. It will not make you nauseous and is best taken at this time in order to replenish lost stores. If you wish to take more on a training day (i.e 10 grams),then take half pre-workout and remaining half post-workout.
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Old 28-09-2011, 02:40 PM   #15
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Creatine Pt 3

Ways To Take Creatine.


You will find many different recommendations on how to take creatine. Studies have shown that you get a 60% greater cell uptake of creatine if you combine it with a simple sugar base, such as grape juice (naturally rich in glucose).

A big insulin spike will push the creatine into the muscle. Do not ever take creatine with orange juice! Very simply it negates the positive effects due to it's acidity.

This is presently a matter for open debate, but possibly the best way to take CM is with warm water; you can add simple carbohydrates if required. Cranberry juice is recommended if you are prone to upset stomachs, it can help alleviate the upset.

Creatine shuttles
Theory is that in order to maximise the effects of Creatine consumption it is necessary to take it with a simple carbohydrate The idea is that this will promote an insulin spike which will "shuttle" CM into your muscles. The basic ingredient in all shuttles is Creatine and Dextrose. In a 1000 gram container most will have 200 grams of creatine and 800 grams of dextrose. Some will throw in extras like glutamine etc. but in all honesty not enough to make a difference.
Why use a shuttle?
In today's fast paced world it is really only for convenience. They are more expensive but every convenience food/drink always is!
How much are they?
1kg containers are on sale in stores for between $28 - $40. $40.00 is really taking the piss. You will get at best 1 month from a 1kg container.
Advisory note: Buy it if you want but only use it on your training days. On non-training days only take regular CM (Creatine Monohydrate). If the idea is to shuttle CM into your system then possibly the only time this should be taken is either before or during a workout.


Do I Need To Initially Go Through The Loading Phase?

No, this is not necessary. A mere 3 grams of creatine per day for 28 days results in the same muscle content of creatine as that of a six day load program. Thus, if you wanted to get off creatine, it would take about a month to reach normal muscle stores.

Taking even large amounts of creatine as in the load phase doesn't appear to inhibit the body's creatine synthesis after you cease using it.


Will I Lose Weight Or Muscle Mass If I Stop Using It?


There is no reason to expect muscle loss. You will, however, drop a few pounds, since creatine causes water volumisation in the intracellular tissues as opposed to bloating caused by sodium ingestion.

Does Creatine Make You Retain Water?


No. Creatine draws water from the body to do its work. There is a difference between cell volumization and water retention. Cell volumization leads to more water inside the cells, making the muscle bigger and firmer. Water retention, the process that makes the muscles look smooth, happens outside the muscle cells.

How Does Creatine Help Muscle Grow?

Intensity is necessary to achieve natural strength gains and muscle growth or increased athletic performance. Muscle growth takes place when the muscle has been overloaded. Without heavy sets, your muscle will remain small.

Creatine promotes intense lifting by recycling the necessary energy molecule ATP. Creatine also buffers the development of lactic acid allowing for a more enduring workout. As you know, lactic acid buildup is one of the main causes of exercise-related muscle fatigue
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