`shogun` rua - Bodybuilding.com

Transcription

INCINERATE
BODY FAT
IN 25 DAYS!
METABOLIC INFERNO DIET
EXTREME
MUSCLE
BUILDING
HARDCORE STRATEGIES
FOR A MASSIVE FRAME
WITH KEVIN TOMASINI
DOMINATE
THE
CAGE
NUTRITION ADVICE FOR
EVERY MMA ATHLETE
EXCLUSIVE
DXL INTERVIEW WITH
MAURICIO
‘SHOGUN’ RUA
ACHIEVE ANY
FITNESS GOAL
THE ULTIMATE GUIDE TO
SUPPLEMENT STACKING
TEAM NUTRABOLICS’ MMA SUPERSTAR
WITH THE MOST ADVANCED INTRA-WORKOUT FORMULA!
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absorption into your muscles providing immediate results.
A study performed at the University of Glasgow in Scotland reported that when subjects consumed a specific combination
of two of the key ingredients in AMINOCELL™ for seven days, body fluids increased and muscle cells hyperhydrated by 38%
more than Creatine alone and 48% more than Glycerol alone! Hyperhydration has very important implications for muscle
hypertrophy. It is believed to signal processes that increase growth by stimulating protein synthesis while decreasing muscleprotein breakdown. Laboratory studies have shown that cellular hyperhydration actually activates the pathways that turn on
the genes necessary for building muscle! AMINOCELL™ is a True Scientific Breakthrough!
AMINOCELL™ intensifies your workout allowing you to train longer and harder.
If your goal is to build more muscle, accelerate your progress with AMINOCELL™.
“I feel AMINOCELL surge through my veins,
fueling every rep with more power than the last”
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Key Ingredients in AMINOCELL™ have been Scientifically Proven to:
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TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
ATHLETES THRIVE ON COMPETITION
WIN OR LOSE YOU ALWAYS LEARN SOMETHING AND COME
BACK STRONGER.
Within only a few moments of sitting down
with my marketing manager and partner to
discuss the contents of this issue of DXL,
I knew it was going to be something very
special. And I was definitely right!
This issue has it all; including interviews
with three of Nutrabolics’ Superstar Athletes
leading up to what may have been their
biggest competitions to date.
Starting off this issue is my interview with
IFBB Pro Ben White who competed in a power
lifting meet at this year’s Olympia weekend
in Las Vegas. Ben battled it out against
his long time rival Johnny Jackson for the
title of the World’s Strongest Bodybuilder.
I have trained with some freaks in my day,
but I must say Ben White is definitely the
strongest guy I have ever trained next to.
Although he started off strong in the bench
press, he fell a bit short in the dead lift.
Regardless, his performance was more than
impressive. I am honored to be working with
him on his preparation for his upcoming
competitions this year – and by the next
Olympia we will have him coming back with
a vengeance. (pg 34)
Nutrabolics’ second Superstar Athlete
set to compete was Kevin ‘The Future’
Tomasini. We went behind the scenes as
Kevin prepared for the Miami NPC Nationals
where he had hoped to hit the stage in
the best condition of his life and earn his
pro card. We logged every supplement he
took and meal he ate to show you what it
takes to build and maintain a bodybuilder’s
physique. In the final 2 weeks before the
Nationals, Kevin broke some cartilage loose
in his left knee which forced him to pullout.
Kevin’s good friend and North American
Welterweight Champion, Victor Prisk,
performed the surgery and Kevin is on the
road to recovery. I spoke with Kevin after his
surgery and he told me he was in the best
shape of his career and learned a lot while
preparing for the show. Kevin will be using
everything he learned, and this small set
back will only motivate him to come back
bigger and stronger for his next competition.
Kevin knows he has to be patient and
persevere in order to become a champion. I
truly believe Kevin has a very bright future in
bodybuilding – watch out for his comeback
in Chicago this June! (pg 50)
Last but not least, Nutrabolics’ Newest
Superstar Athlete, Mauricio “Shogun”
Rua earned the moniker ‘The People’s
Champion’ after his fight against Light
Heavyweight Champion Lyoto Machida at
UFC 104. The fight went to Machida in a five
round decision after a seemingly victorious
4 | ISSUE 18 | 2009 DXL
match for Shogun. He proved to be one of
the toughest fighters to ever set foot in the
Octagon against Machida. In our one on one
interview, find out how Shogun trained for
what may go down as the most exciting title
fight of the year. Also, find out his thoughts
on the judges’ decision. (pg 20)
In addition to these interviews, we’ve packed
the magazine with training and nutrition
articles. With all the hype around super
foods these days, and their benefits on
increasing athletic performance, it was a nobrainer for me personally to write an article
on this topic and discuss how you can utilize
certain foods to take your performance to
the next level. (pg 59)
Before we close out this letter I’d like to
personally thank my marketing manager
Kristy Sutor for convincing me to do an
interview with her on what goes into creating
supplement programs for superstar athletes.
I have been in the background working
around the clock sometimes, creating the
most ground-breaking supplement plans. It
is finally time we released this information
to all of our loyal readers – as well as give
them the opportunity to work directly with
me. Find out what stacks our athletes are
on, and learn how to have a specialized
supplement program customized just for
you. (pg 12)
Whether you win or lose, you can always
learn something that will help you come
back stronger.
Sincerely,
Jayson A. Wyner
CREDITS
Publisher
DXL Publications
1.800.568.8781
Editor In Chief
Jayson Wyner
jayson@dxlmagazine.com
Executive Editor
Aaron Hefter
aaron@dxlmagazine.com
Managing Editor
Kristy Sutor
kristy@dxlmagazine.com
Art Direction
Superscope Media
416.444.5456
info@superscopemedia.com
www.superscopemedia.com
Contributors
Brian Willett, Bryan Haycock,
Chris Cubitt, Jayson Wyner,
Juan Jimenez, Kevin Tomasini,
Kristy Sutor, Leigh Lingham,
Philippe Landry, Rodney Dupont, Scott Welch
Photographers
Clayton Racicot, David Aboody,
Eric Williams, Franco Valerio,
Gurm Sohal, Karolina Turek,
Michael Palmer, Paul Thatcher,
Rafal Kolik/Seville Media
Illustrations
Chris J. Flecker
www.chrisflecker.com
Editor of DXL Magazine Inc.
Vice President of Nutrabolics Inc.
Cover Photos
Shogun Rua by : Eric Williams
DR Photo Management
www.ericwilliams.LA
Leigh Lingham by : Clayton
Racicot
© Clayton Racicot Photography
(2009)
Frank Mir
MMA Champion
Team Nutrabolics ®
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TO ORDER VISIT OUR WEBSITE www.nutrabolics.com
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TABLE OF CONTENTS
Diet Secrets of Leigh Lingham | 8
Canada’s 1st IFBB Bikini Pro
Interview with Supplement Guru | 12
Jayson A. Wyner
Interview with Shogun Rua | 20
Nutrabolics Newest MMA Superstar
MMA Nutrition & Supplementation | 30
The Basics for Fighters
Interview with Ben
‘THE SHOWSTOPPER’ White | 34
IFBB Pro & Power Lifting Champion
A Complete Guide
to Getting Sliced | 40
Training, Diet
& Supplementation
A Day in the Life
of Kevin Tomasini | 50
Extreme
Muscle Building Techniques
The Power
of Superfoods | 59
How to Increase Your Athletic
Performance
The Metabolic Inferno Diet | 64
Incinerate Body Fat Now!
Supplement Science | 70
5 Ingredients With Proven Results
Lose 25lbs in 12 Weeks | 74
Philippe Landry’s Transformation
Fitness MythBusters | 76
Myth Vs. Fact
Nutrition Tips from the Pros | 78
Advice from the World’s Top Athletes
6 | ISSUE 19 | 2009 DXL
LETTER FROM THE PRESIDENT
We
are approaching our
eighth year and I have
to give a big thank you
to everyone involved in
the growth of
Greetings from
Rodney Dupont
President and CEO,
Nutrabolics Inc.
Nutrabolics
Another year has come and gone and it has been an amazing one for us here at
Nutrabolics. In addition to completely rebranding our packaging and marketing,
as well as sponsoring some of the top athletes in the world, we’ve also been
travelling the globe exhibiting at many of the world’s largest fitness and nutrition
trade shows.
When my business partner, Jayson Wyner, and I started Nutrabolics seven years
ago, I never thought that with the $10,000 we invested in our start-up we would
be able to build the company to what Nutrabolics has become today. Our journey
these past seven years is quite the story, and we have succeeded because we
always believed in ourselves, our company, and our product.
We are approaching our eighth year and I have to give a big thank you to everyone involved in the growth of Nutrabolics. Our team of employees, athletes,
writers, designers, photographers, and of course all of our distributors, retailers,
and loyal consumers around the world who have had faith in our brand and in our
products, have made us what we are today.
2009 was an extremely successful year for us, and I am so excited for our bright
future. I pride our company on creating the most effective, thoroughly-researched
and cutting-edge supplements around, and have the goal to make Nutrabolics
the #1 supplement provider in the world - I hope you will enjoy the ride!
Before signing off on this issue, I would like to thank our cover athlete Mauricio
“Shogun” Rua (him and I are pictured above at one of the 2009 Nutrabolics Retail Tours). Shogun is a true class-act athlete and great ambassador for both the
sport of MMA and our Nutrabolics brand. He was the perfect choice to launch the
New Year for Nutrabolics and DXL Magazine.
Rodney Dupont, President and CEO, Nutrabolics Inc.
www.dxlmagazine.com | 7
RISING STAR LEIGH LINGHAM
AND BECAME AN IFBB BIKINI PRO
Photo: © Clayton Racicot Photography
8 | ISSUE 19 | 2009 DXL
MAKE CHANGES
AND CREATE NEW
GOALS FOR YOURSELF WHILE STAYING
EQUALLY MOTIVATED.
Throughout school I was active in
sports; however like most people, when
I graduated and got a full time job, my
participation in physical activities lost
priority. My lifestyle became sedentary
and I knew I had to find the motivation
to live a healthy and active life.
In attempt to shape up, I joined a local
gym and started training. This was not
enough for me. I found myself hitting
the gym maybe once a week – and I
wanted to achieve more. It was then
that I realised I needed to start setting goals and have something to work
towards. My first goal was to train,
diet and compete on stage as a figure
competitor. I understand that this may
be a bit out of reach for some; however,
merely setting a goal of dropping 10lbs
can help you find the drive to hit the
gym and work harder.
I contacted a local nutrition store and
asked the owner to train me. It was hard
work, but my determination and support
from my family and friends kept me
focused. I ended up placing 5th at the
Western Canadians in 2007.
My new passion for a fit and healthy
lifestyle kept me wanting more and I
competed in another three competitions. Unfortunately, I didn’t place as
high as I would’ve hoped because I
was lacking the muscle definition and
separation required to make it to the
top. Don’t get me wrong, I’m not a
lightweight in the gym, but I don’t have
the physique of a figure champion. It’s
important to constantly reevaluate your
goals. You should always be proud of
your accomplishments, but when you
realize something is out of your reach
you can make changes and create new
goals for yourself while staying equally
motivated.
Hemodrene – a 6-in-1 fat loss complex
- was exactly what I needed to lose the
last few pounds before I hit the stage as
well as get the muscle separation and
definition necessary to win. In the past,
I was stacking a few different supplements together in attempt to elicit
results; however, I quickly discovered I
was overloading my body with caffeine
and other unnecessary ingredients. Not
to mention, I didn’t have the pro physique I was seeking. Hemodrene, on the
other hand, provided me with 6 specialized matrices that when combined, got
me shredded like I’d never experienced
before.
I start and end my day with cardio.
Before my morning cardio I take two
Hemodrene not only to jump start my
metabolism, but also for the burst of
intense concentration necessary to
make it through the intense session.
Hemodrene makes me feel energized
and motivated to burn through intervals
on the step machine like never before.
In the evening, generally around 4:30,
I do another cardio session and I take
Hemodrene again. Hemodrene also supports enhanced carb burning, so taking
it before my evening workout helps
burn the carbs I’ve already consumed
throughout the day all while controlling
further cravings.
After incorporating Hemodrene into my
diet, I felt like everything fell into place.
I was given the edge I needed to hit the
stage in the Bikini category at the 2009
CBFF and take the title. Not only did
I win my class, but I also won overall.
Hemodrene has truly become my secret
weapon when it comes to losing the last
few pounds before competition. It has
helped define my muscles like never
before.
When the NPC introduced the new Bikini
category I knew this was my calling – an
athletic, weight-trained physique and
overall good presentation. I knew that
I still had a lot of hard work ahead of
me and that I needed to tweak my diet
and training regiments to be successful, but this was definitely a goal I could
accomplish.
REGARDLESS OF
WHETHER YOU’RE
COMPETING
OR JUST LOOKING
TO LOSE
A FEW POUNDS
As I started preparations I also signed
a sponsorship deal with Nutrabolics. It
was an easy decision to join Nutrabolics
– not only was their roster of athletes
impressive and inspirational, but I was
already taking some of their supplements.
Hemodrene truly is the ideal supplement for melting away the fat, controlling your cravings and boosting your
metabolism.
One Nutrabolics’ supplement I was
yet to try, however, has now become
the most essential addition to my diet.
Preparing for a competition, or just trying to meet fitness goals can be tough
and grueling at times – but in the end
it’s worth it. Having a little extra help
from supplementation, like Nutrabolics’
Hemodrene can truly give you the edge
you need to push you to the top.
Leigh Linghams Training Tips:
1. Find a good trainer. It’s important to
have someone whose focus is to help
you achieve your goals and push you
when the going gets touch. My trainers
help keep me focused and on track at
all times!
2. Eat every 2-3 hours. Eating smaller
portions more often will help keep your
metabolism moving fast!
3. Drink PLENTY of water. I drink at
least 3 liters of water a day in the offseason. During my contest preparations
I drink 6L. This helps my body function
and my muscles contract properly.
4. Set reasonable goals. Having a goal
to work towards is a great way to stay
motivated. But make sure you evaluate
your progress every two weeks. This way
you can make the necessary tweaks
and adjustments needed to ensure
success.
Leigh’s Meal Plan:
6:30am - 2 Hemodrene
7am - 1/2 cup Egg whites & 1/2 cup
Oatmeal + 2 Vitabolic
10am- 3oz chicken & 20 almonds
1:30pm-4 oz turkey, 1 cup veggies, 2
rice cakes
4:30pm- (pre workout)- 1 scoop Isobolic
chocolate protein
2 rice cakes -2 Hemodrene
4:45p (during workout) 1 serving of
Aminocell
5:45pm (post workout) half a serving of
Anabolic Window Chocolate
6:30pm – 4oz fish, 1 cup veggies, 2 rice
cakes
9pm:1 scoop Isobolic protein shake.
*3 Litres of water throughout the day.
(6Litres during the onseason)
Leigh’s Training:
I do cardio 6-7 times a week – my favorite being intervals on the step machine.
It’s a killer workout! One minute on high
and one minute on low – no holding on!
I also do a lot of supersets and dropsets, working a different muscle group
each day. My favorite muscle groups to
train are back and shoulders. Three days
a week I focus on building muscle and
doing core exercises. Two to three days
a week I do a conditioning bootcamp. It
is a high intensity training circuit that’s
guaranteed to make you sweat!
Photo: David Aboody
10 | ISSUE 19 | 2009 DXL
**Check out Leigh’s website:
www.msbikinipro.com and follow her
updates as she trains for her Pro debut
at the Max Muscle show in Culver City,
California on March 28/10.
The Ultimate
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NE
W
!
SUPPLEMENT GURU
AND SPORTS NUTRITIONIST
SSP INTERVIEW
12 | ISSUE 19 | 2009 DXL
© Clayton Racicot Photography (2009)
Exclusive interview with Jayson A. Wyner -
The Man Behind the Supplement Programs
of many Professional Athletes!
By Kristy Sutor
Jayson Wyner has been a bodybuilding and fitness coach of champions since 2002,
which is the same year he started NUTRABOLICS with partner, Rodney Dupont. Nutrabolics currently supplies thousands of professional athletes around the world with
premium supplements.
Wyner is also the man behind MMA stars’ supplement programs, which provides
many top level MMA fighters including Frank Mir and Shogun with specially devised
plans.
In this interview, we will get to meet the architect behind these top-level physiques
up close and personal and discover how you too can have a professional supplement program designed just for you.
SUPPLEMENT GURU
Jayson, congratulations on such a successful year! Not only did two of your
MMA athletes, Frank Mir and Shogun Rua, have title fights, but numerous other
athletes have claimed titles thanks to the supplement programs you devised.
Would it be fair to say that this has been Nutrabolics’ best year so far?
This, without a doubt, is Nutrabolics’ and my best year so far. So much has happened this past year with our athletes, our branding and our company as a whole.
We have definitely made great strides in our quest to becoming the #1 premium
sports nutrition company in the world.
I am sure everyone is dying to know more about program you had Frank Mir on
when he fought Brock Lesner at UFC 100. Some people believe Frank is known
for coming into fights with a little bit of extra weight around his midsection, but
in this fight against Brock you could see his full 6 pack! What’s the secret?
Frank was training two, sometimes three times a day so it was important to make
sure he was getting the food and nourishment necessary to perform properly.
Frank started every morning off with a power shake consisting of 3 scoops of
Fighters Food, 2 scoops of Glutabolic, 1 cup of frozen berries and 1 banana mixed
with water and ice. This combines a multi-spectrum protein with a premium glutamine complex designed to support anabolism through greater protein retention. He
followed it with Vitabolic, a highly concentrated multivitamin, and 3 tabs of HEMOTEST, a natural test booster which supports muscle building.
Before training he drank 1 scoop of Fight Factor, a pre-workout muscle & mind
amplification system designed to give him the energy to train long and hard. During
all sessions he consumed 2 servings of Aminocell to protect his muscle-glycogen
stores and increase his strength. Immediately after his training he drank 1 serving
of Anabolic Window to promote a positive nitrogen balance in his body.In the afternoon, Frank took 3 Vitabolic and 3 HEMOTEST to replenish his body with vitamins
and minerals while reactivating natural testosterone production.
Before bed he took 3 HEMOTROPIN to prolong his REM sleep allowing him to
build muscle and lose fat at the same time. In the week coming into the fight he
doubled the dose to 6 HEMOTROPIN before bed.
So what did Shogun’s supplement plan look like as he prepared for his title fight
against Lyoto Machida?
Shogun had a slightly different strategy and type of condition he wanted to achieve
for going up against Machida. Frank needed to build strength against a massive
opponent like Brock, whereas Shogun needed agility, speed and strategy for fighting
Machida.
Shogun started every morning off with 2 scoops of Fighters Food and a bowl of
Oatmeal. This combines the healthy fibers of oatmeal with a full spectrum of proteins, carbs, fiber and fruit & vegetable extracts from Fighter’s Food. He followed it
with 2 tabs of Vitabolic, 4 caps of the natural testosterone booster, HEMOTEST, and
4 caps of AMINOCELL to provide his body with a well-rounded breakfast that not only
promotes muscle growth, but also encourages fat loss.
Before a training session he took 1 scoop of Fight Factor, which combines BetaAlanine, to prolong his resistance to fatigue, with Magnesium Creatine Chelate, to
enhance his lean muscle mass. This combination increased his strength & power
while supporting his energy levels.
During training, he drank 1 serving Aminocell, the ultimate intra-workout mass
builder, and after he had 1 serving of Fighter’s Food to reduce cellular damage and
increase recovery time. In the afternoon he took another 3 Vitabolic and 3 HemoTest with a meal.
Before bed, Shogun had ‘Nutrabolics Peanut Butter Dessert’. This consists of 2.5
scoops Isobolic, mixed into a pudding like consistency with 1/3 cup Organic Skim
Milk and 1 tablespoon of Organic Natural peanut butter. This snack is not only highprotein, but it provides Shogun with a sufficient supply of essential fatty acids from
the peanut butter. He also took 3 tabs of HEMOTROPIN to promote prolonged REM
sleep and encourage muscle growth.
When Breanne Seward won the middle weight class in figure at the BC Provincial Championships, what supplements was she using to get in such great
shape?
Breanne started every morning off with a rigorous cardio session. She took 1 serving of Aminocell and 1 tab of Hemodrene. When combined on an empty stomach,
these two supplements work synergistically to incinerate fat by depleting remaining
glycogen stores. After, she had 2 scoops of IsoBolic Chocolate to speed recovery and
burn fat, followed by 2 tabs of Vitabolic. She also had 4 tabs of Superfats - an integrated fatty-acid complex that accelerates fat loss, while increasing physical energy
& well-being. Breanne also consumed 1 tablespoon of almond butter, a nutritional
powerhouse that provides her body with much needed essential fats.
Frank
Mir
© Eric Williams (www.ericwilliams.la)
Mauricio
shogun
rua
SSP INTERVIEW
Before training, she always took 2 tabs of Hemodrene to boost her metabolism
and energy levels. During her training sessions she drank 1 servings of Aminocell
for the branched-chain amino acids which helped to prevent sore muscles and allow
her to recover faster. After, she would drink 1 serving of Fighters Food or half serving
of Anabolic Window to replenish her protein stores. Before bed Breanne had 1 serving IsoBolic with almond butter.
Before bed Breanne had 1 serving IsoBolic with almond butter followed by 3 tabs
of HEMOTROPIN.
Breanne
seward
© David Aboody
kevin
tomasini
ben
white
© Paul Thatcher
14 | ISSUE 19 | 2009 DXL
What plan do you have Kevin Tomasini on while he prepares for his next competition?
For Kev’s next competition he will do two cardio and one weight session a day. Hany
Rambod, Kevin’s trainer, works with the diet and training routine while I incorporate
a full arsenal of supplements to get him the most shredded he has ever been!
Kevin starts every morning off with a cardio and takes 2 servings of Aminocell
and 2 Hemodrene to boost his cardio and give him energy. Following this, he has
1 serving of Anabolic Window mixed with 3 scoops of Glutabolic to support anabolism through greater protein retention. He also takes 5 caps of HEMOTEST to boost
his test levels and 4 caps Vitabolic to provide his body with sufficient vitamins and
minerals. Mid-afternoon with a meal, Kevin takes another 4 tablets of Vitabolic and
3 HEMOTEST.
Before training, he has 1 serving of Fighters Food 30 minutes prior to supply his
muscles with proteins & greens that will protect his cells from damage. Five mins
prior he takes HEMORUSH to trigger explosive energy. Kevin refuses to train without
HEMORUSH.
After he has one serving Anabolic Window with 3 scoops of Glutabolic, 5 tabs Hemotest and 4 caps of Vitabolic. Right before bed he takes nine tabs of HEMOTROPIN
to promote prolonged REM sleep.
So, what does a supplement plan look like for Ben White during the off-season?
He’s been competing in strongman competitions which have required him to
put on some major MASS.
In the off season, Ben was on a very high calorie diet (up to 30,000 calories per
day!) We actually brought him from 235lbs up to 295lbs in four weeks for the
Strongman competition at the Olympia.
Ben started his morning with 2 tabs of Vitabolic and 2 scoops of Fighter’s Food.
He mixes all his protein shakes with skim milk instead of water. The Fighter’s Food
was not used as a meal replacement, but rather, an additional caloric source.
Before training, Ben took 5 tabs of HEMOTEST. He mixed 4 scoops of IsoGainer
with 1 scoop of Glutabolic which sequentially releases calories, prompts nutrient
sparing, stimulates protein availability and deposition. Following this shake, he had
3 scoops Waxybolic.
During training he had two servings of Aminocell. And 30 minutes after training
he had 3 scoops of Waxybolic to help his body efficiently transport nutrients into
his bloodstream followed by 6 scoops of ISO-MRP to restore protein synthesis in
his muscle and dramatically accelerate post-workout recovery. And lastly, he had 1
scoop of Glutabolic.
At night, Ben took 8 tabs of HEMOTROPIN and 3 scoops of IsoBolic – which is a
low-carb protein powder.
For those people out there who not know you yet, can you tell us a little bit
about yourself? For instance, what’s your background, how did you get involved
with bodybuilding and supplements and how did you end up being a top-level
fitness coach to some of the biggest names in the world?
I began weight training in 1997 for high school football and continued pushing hard
throughout the late 90’s. Before I knew it, I was hooked!
During high school I used to read a lot about ingredients in all the new supplements. I remember spending countless sleepless nights highlighting all the new
ingredient information and designing my own supplement program based on the
latest research and development available.
After high school, I had such a passion for working out and supplementation that
I got a job at the local GNC. This is where I really started to notice the lack of innovation in the sports nutrition industry. By 2002, Rodney Dupont and I decided to start
Nutrabolics.
During this time I also began supplement counseling with a few of the local athletes. After they started experiencing success, my name started spreading. By 2007
I got involved in MMA supplementation and diet preparation for fighters. My roster of
athletes has grown since.
SUPPLEMENT GURU
I truly love coaching athletes and helping them achieve their fitness goals. All it
takes is sound instruction and motivation.
How did you get to find out all of these nutritional tactics that you use today to
get your athletes in top shape?
Honestly, it’s been through personal experience - research and trial & error. I realized that sometimes more is not always better, and I began applying logic and thoroughly researching what each vitamin and supplement would do for me and how
they interact with each other. I then started testing them on myself and recording
the results.
I also applied logic to my training and nutrition, working off of fundamentals and
knowledge. Once I saw the changes in my body I then applied this knowledge to my
athletes. My motto has always been work hard and you will be successful. And it has
worked for me so far.
How exactly do you apply these fundamentals to your athletes’ regimens?
I take all of thinking out of the equation for my athletes by designing customized
supplement programs for each individual based on their own personal goals. By
working one-on-one we’re able to assess their past and present physique and fitness level, and devise a plan to improve on it.
I’m a firm believer that supplementation can give you an edge above your competition, and my goal is to properly educate people on what works best for them. You
don’t have to be a professional athlete to take supplements and set personal goals
– you just need the proper advice and coaching.
How long does a typical program last?
I prefer to keep my athletes on a 12-week program minimum, so I can properly
assess your progress and make adjustments if necessary. One thing that I find
instrumental in customizing a plan is taking the time to learn about each individual
and what they hope to accomplish. No two of my programs are exactly alike because
no two athletes are exactly alike.
So, what if people don’t live in Vancouver – can they still work with you?
With the advent of email and internet, I am able to coach athletes from all over the
world. For example, Shogun is based out of Brazil, and Frank Mir is in Las Vegas. No
matter where you are, I can help.
Where do I sign up?!
I’ve created a program called the Specialized Supplement Program (SSP) which is
available on the Nutrabolics website. (www.nutrabolics.com/ssp/) Online, there is a
form with a variety of questions that allow me to evaluate you as an individual. Once
completed, I review your answers and specially tailor a supplement program just for
you. Whether you want to drop 10lbs of fat, or gain 20lbs of muscle; increase your
agility and stamina or decrease your recovery time – I can help.
The SSP takes all the thinking out of it for you. I provide you with a list of supplements that will help you achieve, if not surpass your goals and upon approval, we
will ship your customized supplement package directly to you every 30 days for the
duration of your program.
Can I still sign up for SSP even if I’m not a professional athlete?
Absolutely. SSP is for anyone looking to improve their fitness level with the assistance of supplementation.
Why do you only recommend Nutrabolics products?
Nutrabolics is a premium sports nutrition line that only uses the highest quality
ingredients. We cater to a variety of people – so no matter what your goal is there is
a supplement that will suit your needs.
Last thoughts?
At Nutrabolics we strive to combine cutting-edge research with years of experience in the health and fitness field to provide an unparalleled range of premium
performance-enhancing products for the consumers whose commitment in the gym
can only be rewarded by results. My motivation is to help athletes across the world
attain all of their fitness goals with a revolutionary supplement program tailored
specifically for you.
Make sure you follow Jayson @ twitter.com/JaysonWyner and on his monthly blog
at www.nutrabolics.com/blogs to discover new company developments, product
launches and athlete success stories!
Team Nutrabolics
Frank Mir’s Stack
Fighter’s Food
Glutabolic
Vitabolic
Hemotest
Fight Factor
Aminocell
Anabolic Window
Hemotropin
Shogun Rua’s Stack
Fighter’s Food
Vitabolic
Hemotest
Aminocell
Fight Factor
Isobolic
Hemotropin
Breanne Seward’s Stack
Aminocell
Hemodrene
Isobolic
Superfats
Vitabolic
Hemotropin
Kevin Tomasini’s Stack
Aminocell
Hemodrene
Glutabolic
Anabolic Window
Hemotest
Vitabolic
Hemorush
Hemotropin
Ben White’s Stack
Vitabolic
Fighter’s Food
Hemotest
IsoGainer
Waxybolic
Glutabolic
Aminocell
ISO-MRP
Isobolic
Hemotropin
Log on to nutrabolics.com/ssp
for your own personalized plan
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Team Nutrabolics®/
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Frank Mir
Team Nutrabolics®/
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
20 | ISSUE 19 | 2009 DXL
One-on-One with
SHOGUN MAURICIO RUA
MAURICIO
SHOGUN
RUA
By Alexander Nachman. Photos: Eric Williams
www.ericwilliams.LA
DXL Magazine catches up with
Mauricio “Shogun” Rua, a man who
is considered by many to be the most
dangerous fighter in the UFC’s Light
Heavyweight division. The interview
takes place in the weeks following a
controversial loss by judge’s decision to previously untouchable Lyoto
Machida. The rematch is pending and
definitely justified and is speculated
for May 1, 2010 in Montreal. Rua
openly discusses his fight career,
style, training regimes and life in and
out of the ring.
Your nickname Shogun refers to the
power of an absolute ruler in Japan
who is essentially the commander
in chief of the military. How did you
originally come to take the nickname
and what does it mean to you?
The nickname was give to me because
when I was starting out, training Jiu
Jitsu, I used to wear a Gi from a brand
called Shogun, here in Brazil. My brother was already a fighter, and nicknamed
Ninja, so people found it natural to give
me a nickname that would fit with my
brother’s, and used my Gi brand name
as inspiration. I like my nickname a lot,
so it means a lot.
You started practicing martial arts at
a very young age was that in an effort
to keep up with your older brother
Murilo or was it at the urging of your
parents? Or something that was self
motivated? Perhaps it was a combination of all three?
Actually I started to train when I was 14,
almost 15, doing Muay Thai for fun and
obviously it was because of my brother
Murilo. It was more about Murilo inspiring me and that I found that fun. Only
some years later I really started taking
it seriously.
You have fought in Vale Tudo events
in Brazil, the IFC (International Fighting Championships), Pride and the
UFC (Ultimate Fighting Championships). Please explain the main differences (rules or otherwise) in fighting
for each of these organizations and
the level of competition you have
experienced in each.
Well, I think we are always progressing
in life, and there’s always a next step.
In Brazil I fought in Meca, which was
the most important show in the country
back then, and the rules were similar to
the Pride rules, with foot stomps, soccer
kicks to a downed opponent, etc., very
aggressive rules and that was good for
my style. IFC was more like UFC rules,
and it served as my first international
experience. It was a tournament with
some tough names on it, so for me, being young, was a great experience. Pride
was the biggest show on earth back in
those days, so it was some awesome
times, and where I really developed
and got famous. The UFC is the biggest
show in the world nowadays, and it has
made the sport bigger than ever, which
is great. The environment, because of
the cage, the crowd and the rules, is
very different and it took me a while to
adapt, but now I’m completely adapted.
You are 18-4 in your professional
MMA career and you have hold victories over many highly regarded fighters including Quinton Jackson, Chuck
Liddell, Antonio Rogerio Nogueira,
Alistair Overeem and Ricardo Arona.
Of all your victories what fight did you
learn the most from?
I think we are always learning from our
fights, whether we win or lose.
The next fight is
always the most
important one,
so it’s crucial to
keep learning
and evolving.
I think my fight against Nogueira was a
great battle, went the distance and it
certainly gave me a lot of experience.
SHOGUN MAURICIO RUA
No fighter
should underestimate
the importance of
proper supplementation, especially when it
comes to
training camps.
22 | ISSUE 19 | 2009 DXL
SHOGUN MAURICIO RUA
Regardless of whether you won or
lost, what opponent gave you the
most difficulty in a fight?
I think Nogueira was maybe my toughest fight, a very tough battle and many
regarded it as fight of the year in 2005.
Describe a typical week of training in
the early stages of a training camp to
prepare for a fight? How many times
a day do you train? What is trained on
each day?
It really depends. Each fight is a different fight, and requires a different
schedule. When my opponent and fight
date is announced, I usually sit with my
team and decide on my schedule, and
all the training is adapted towards my
opponent and what I want to achieve in
that fight, strategy wise, based on my
skills, and my opponents skills. Usually
we train from two to three times a day,
but like I said, it changes a lot from fight
to fight.
What is your favorite part of your
workouts and what is your least
favorite thing to do during a training
session?
The favorite part is when it’s over!
(Laughs) Training is always tough and
fun at the same time. I think the routine
is the toughest part, but I like training
Muay Thai and BJJ a lot.
Much has been made of the of the
MMA fighters diet. What are some of
the things you eat most often when
training? And what are some of the
things you take to supplement the
special needs your training demands?
Through my career I have tried a lot
of different types of diets, and quite
frankly I don’t adapt well to dieting hard.
I like to eat well, but eat everything I
want. The key is to eat in the right times,
and obviously when it gets closer to
fight time I start to eat a little less and
control my diet a little more. I think for a
fighter is important to eat it all though,
including proper types of fat.
When you’re not training for a fight,
what is your favorite meal?
Junk food! (Laughs) I’m kidding. I like it
all, Brazilian barbecue, pizza, ice cream,
everything that tastes good (Laughs).
Could you describe a daily meal plan
that is organized when in the middle
of a training camp for a fight and the
fight is 6 weeks away? If you could
please include the timing of your
eating schedule and everything you
ingest from food to supplements and
protein powders.
Like I mentioned earlier, this is very
tough to say because it changes a lot
from fight to fight, and depending on
what I’m weighing, the phase of the
training, etc. But usually I eat about
5 times per day, and make sure that
I take the proper supplements in the
proper time, which will usually always
include BCAA’s with protein powders
like Isobolic or Fighters’ food and proper
carbs right after training like what’s in
Anabolic Window. I also make sure I
take Glutabolic – a glutamine product –
before and after training and before bed
time. Vitabolic and other vitamins are
also important in my daily schedule.
ally around 222lbs.
What is the main reason for your signing with Nutrabolics?
You have a devastating and aggressive attacking style in fact 15 of your
18 victories have come by TKO or KO.
What is it about your training and
style that you think lends itself to so
many early stoppages?
The main reason is that I signed with
Nutrabolics is because it’s a great
company! They believe in me and have
supported me greatly so far. And they
make great products. When I look for
sponsors with my management I look
for companies that want be partners,
and Nutrabolics certainly has a great
approach to their business and are
constantly growing. Also I get support by
taking their supplements with great advice from people like Jayson Wyner who
is an expert in supplement nutrition.
Since you started taking Nutrabolics
before your fight against Chuck Lidell,
have you noticed improvements in
your performance?
Absolutely, I frankly believe nowadays
that Nutrabolics does the best supplements in the world. Taking Nutrabolics
added great value to my preparation
and has resulted in better performance.
The biggest difference I think, is that
using great supplements allows you
to prepare better, by training better
everyday, and that leads to a greater
performance by fight time, as a result of
the whole process.
Are they any specific supplements
that you use before a fight & before
training?
In my training camp, I make sure I
always use Fighters Food, Vitabolic,
Hemotest, Aminocell, Fight Factor, Isobolic and Hemotropin. It depends on the
schedule and the actual program that
may change, but those are always in it!
What is your off fight weight? Do you
find the process of making weight difficult? Are there any supplements you
use that make that battle easier?
I’m very used to making weight, and I
never failed to make weight and very
rarely I had to suffer to do so. With experience, I’m finding it easier and knowing
my body and where I’m at, and what
I need to do, in the weeks before the
fight. I have started using Hemodrene
though – which makes it really easy to
make weight. My off fight weight is usu-
Every one of us is a MMA fan and we
all have our favorites. Who are your
favorite fighters and who did you most
idolize growing up as a martial artist?
My favorite MMA fighters and idols were
and are my brother, Murilo Ninja, and
Wanderlei Silva. Obviously I admire a
lot of other fighters, but Wanderlei and
Ninja were always my biggest source of
inspiration, as a youngster starting out
at the Chute Boxe team.
I think that is a result of the training
and philosophy we had in my past team,
Chute Boxe, where I started out and
grew as a fighter. The team’s style was
very aggressive and the training was
always very intense, so all the fighters
developed that style, and it was either
that or you wouldn’t really be able to
be a pro fighter in the team. I think that
was very important for my development
early on.
Mixed martial arts have become
increasingly popular worldwide. What
advice would you give to the younger
fighters out there or any young fan
that looks up to you?
My best advice is to believe in yourself
and in your dreams! If you want to do
anything in life, you have to start out by
really believing in yourself, setting up
goals and going after them, cause it all
has to start somewhere for everybody!
Martial arts is based on several main
principles which of these ideals do
you feel is the most important to experience major success in and out of
the ring?
Self-Confidence is likely the most important as a fighter, and being humble
the most important one as a person.
As a person you have to keep yourself
humble, because you can always learn
and there’s always someone else doing
something better than you, so you got to
work hard. As a fighter though, you got
to be confident, because when you step
inside the ring, it doesn’t matter who
you are fighting, you’ve got to believe
in yourself and that you can beat him,
otherwise you already started to lose.
You have only lost 4 times in your career once to Renato Sobral by submission; once to Mark Coleman in which
a TKO stoppage was levied due to an
arm injury; once to Forest Griffin also
by submission; as well as a judges’
24 | ISSUE 19 | 2009 DXL
SHOGUN MAURICIO RUA
decision loss to Machida, which was
controversial and many thought you
won. What did you learn from each
of these losses that you have used to
improve your game?
I think bottom line is that every time you
lose, you have to work hard to be better
and improved for next time. I don’t feel
like the Mark Coleman fight in Pride was
really a loss, and I feel like I won my
fight against Machida, but regardless of
that, we have to always improve, My loss
to Griffin showed to me that we have
to always fight at our best, and focus
100% on training for a fight, and not
fighting injured, otherwise anyone can
be beaten at any given day.
Later in your career you were able to
avenge one of your losses in dramatic
fashion by winning a third round TKO
in UFC 93 over Mark Coleman - a
victory that earned you fight of the
night honors. How important was it
for you to overcome that original loss
especially in a battle such as that
fight was?
It was personally very important because I felt that our first fight didn’t really end, and the fans deserved to see the
fight unfold with a proper outcome. It
was crucial as well because I was coming in after back to back knee surgeries,
and thank God I was able to come out
with the win before time was over.
Do you have any prefight rituals or
something you do every time before
you fight?
I always pray with my team before going
to the arena, and I always like to greet
my corner men before entering the
cage. I always enter the cage the same
way all the time and keep looking at and
talking to my corner while my opponent
comes in.
You trained for many years at Chute
Box Academy in Brazil with talented
teammates such as Wanderlei Silva.
What was that experience like and
how has it benefited you throughout
your career?
That was a great experience. Like I said
previously, Chute Boxe was a great team
back in the past, and developed a lot of
aggressiveness and heart on their fighters, because training was very intense
and the academy philosophy was to
never quit, and always press forward.
I think that was crucial in my development as a fighter and gave me the tools
to not only be a champion back then,
but to be the fighter I am today.
About 2 years ago you opened your
training camp Universidade da Luta
with your brother Murilo in your hometown of Curitiba, Brazil. Have you
enjoyed running your own camp?
Yes, very much. It’s not easy and it presents challenges while you get everything
working out right, but nowadays we have
a great team set, and a nice structure,
so it has been very good and a great
experience.
Who else beyond your brother is
contributing to the coaching of the
athletes at your facility and what are
their individual specialties?
We have a group of great trainers working with us at UDL. Andre “Dida”, who’s
a K-1 Max and Dream fighter, teaches
Muay Thai classes and MMA classes.
Joao Raphael “Simpson”, who’s a
Gracie Barra BJJ Black Belt with several
titles in his career, is teaching the BJJ
classes. We also count on the support
of others, like my sparring partner Joao
Paulo “Tuba”, who’s also working with
some Muay Thai classes, and Taekwondo and BJJ black belt Marcelo Barreto,
who helps as well - not to mention the
others taking care of the beginners’
classes.
Which coach and teammates that
work with you are invaluable as you
train for a fight?
All of them, nobody can do everything
on his own and everybody on my team
is very important. I have to mention
though, people like my brother Murilo
Ninja, Andre Dida with the Muay Thai,
Joao Paulo Tuba, Raphael Simpson
with the BJJ, Marcelo Barreto with the
coordination of things, Fernando Vieira,
who’s a BJJ world champion at black
belt, Andre Neumann, my conditioning
coach, as well as my manager Eduardo
Alonso, who also helps.
Are there any other fighters that are
up and coming that train at your
school now that we should keep an
eye out for to make an impact on the
international MMA Scene?
Surely! There are many talented guys
training there, and besides my brother
Murilo Ninja, Andre Dida, and myself,
who are already known in the game,
I would have to mention Joao Paulo
“Tuba”, my main sparring partner, who
is about to fight abroad now at a new
promotion called Shine Fights, and Fernando Vieira, who’s an awesome ground
player and will be fighting abroad very
soon as well!
What do you feel is your greatest
strength as a fighter is?
It’s very uncomfortable to talk about
myself in that way. I think though my
greatest strength in life is confidence! I
never doubt myself and always believe
I can do things, and overcome tough
times.
In your downtime in an off fight environment what would mostly likely find
you doing in your spare time? What
are your other hobbies and interests
beyond MMA?
I’m a regular guy, so I like pretty much
what everybody of my age likes I think.
I like hanging out with my friends, going
out with my wife, surfing the internet,
playing videogames, watching movies,
eating (Laughs), traveling, all the basic
stuff.
If you weren’t a fighter what do you
think you would most likely be doing?
Tough question! Probably working with
my dad in his business, I did that for a
while before Ninja got me into fighting
for real, when I was almost 20.
Your Dad is a successful businessman back in Brazil, what advice that
he has given you that has stuck with
you the most in every situation?
To always believe in myself, be fair and
never quit.
If I was speaking to a friend of yours
and he said, “Well, that’s the type of
guy Mauricio is.” What characteristics
would he be describing to me about
you? What is your persona out of the
ring?
I’m a simple guy, who finds joy in simple
things, like hanging with friends, having
a laugh, eating, sleeping, etc. I’m actually quite tranquil and simple, laidback
type of person.
What would you say is your greatest
achievement up to this point in your
life? What are you most proud of fighting or otherwise?
I’m proud of my career, my family, my
friends... I’m very proud of my fighting
career, but there’s much to be done
still, and I’m proud of becoming a father
in January!
Could you share with me your goals
that you hope to achieve in the next 1
to 5 years and how you see your life
10 years from now?
I don’t know, that’s a tough one. I like
to take my career one fight at a time,
and always think about my next fight.
My dream and goal is to become the
UFC champion, and that’s set for my
rematch with Lyoto Machida. So as of
now I have to think only about that. After
that, I’ll set my next goal and from there
we go on. Ten years from now, who
knows? I see myself as a happy father
and a happy fighter (Laughs).
“Within 10 days of using Anabolic Window, I noticed an overall
increase in lean body mass and a reduction of body fat.”
Frank Mir MMA Champion / Team Nutrabolics
After an intense workout, your body is primed for muscle growth! However, you’ll only make the
kinds of gains you’re after if your post-workout nutrition is in order. In this exclusive interview, the
Nutrabolics Research Team reveals the importance of post-workout nutrition and how to maximize
the anabolic effects of the post-workout ‘Anabolic Window!’
Q:
Everyone wants to know what they’ve got to do
to pack on more muscle. So, when it comes to maximizing muscle growth, what’s more important: training or nutrition?
A:
Both training and nutrition are equally important. It
doesn’t matter how hard you train, without proper nutrition you won’t have the building blocks to stimulate muscle
growth. On the other hand, it doesn’t matter how good your
diet is, if you’re not training with all-out intensity then you’ll
never drive protein synthesis up high enough to foster substantial muscular gains.
Q:
Since training is such an important stimulus for
muscle growth, how do you make sure you get the
most out of your workouts?
A:
In order to take full advantage of your efforts in the gym
you need to make sure glycogen is super-compensated. As
many of you know, glycogen is the form in which carbohydrates are stored in muscle, liver and brain. In the muscle,
this is used to fuel your workouts. In the liver, glycogen stores
are mainly used to regulate your blood sugar levels.
Q:
A:
What happens if your glycogen stores aren’t full?
If your glycogen stores aren’t fully loaded then your
workouts will suffer. The glycogen stored in your muscles
is what fuels your workouts by breaking down to form ATP.
Your muscles only have enough ATP to fuel intense exercise
for a few seconds. So, in order to produce enough ATP for
an intense weight-training session, your body must rely on
multiple energy systems, and that’s where glycogen comes
into play.
Q:
Ok, so it’s clear that glycogen is important, but
what about catabolism? How do you prevent it?
A: That’s a very complicated process but to simplify it, you
must understand that muscle is broken down into amino
acids and used as a fuel source when glycogen stores are
low. So, if you keep your glycogen stores topped up then
you’ll lessen the process of breaking down muscle to fuel
the metabolic processes.
Q:
A:
But isn’t protein the key to muscle growth?
Yes, dietary protein is essential for muscle growth and
repair. You want your muscles to have a constant supply of
amino acids (which are found in protein) delivered 24 hours
a day to ensure a state of positive protein balance. When you
connect more than 100 amino acids together in a polymer,
scientists now call this a protein. Amino Acids and Protein
are one in the same thing but many people always confuse
the two.
Q: I guess that’s why we need to eat small meals,
frequently throughout the day. What about slow versus fast release proteins. Should they be consumed
at different times?
A:
Good question and one we get all kinds of questions
about. The most important time to have a slow-release protein, like steak or casein protein powder, is right before bed.
This will ensure your muscles get a steady supply of amino
acids throughout the night to enhance growth and recovery.
The most important time to have a fast-release protein, like
whey, is immediately after your workouts.
Q:
Why is the post-workout time frame so important
when it comes to muscle growth?
A:
After an intense workout, your body’s natural anabolic
hormone levels are primed to stimulate growth. That’s why
the 45-minute time period after a workout is known as the
‘anabolic window’. It is critical you take advantage of your
body’s elevated hormone levels during this time frame by
delivering to your muscles the precise combination of nutrients they need.
Q:
So what’s the best approach to take advantage
of the post-workout anabolic window?
A:
First off, you must supplement with liquid nutrition postworkout as it is absorbed way faster than whole food, and
you need to get those nutrients to your muscles as quickly
as possible to initiate the growth and repair process.
Q:
Good point. So, are carbs or protein more important post-workout?
A:
Both carbs and protein are equally important during
the post-workout anabolic window. You need the carbs to
replenish your muscle glycogen stores. By doing so, you’ll increase muscle cell volume, prevent muscle breakdown, and
increase protein synthesis. You need the amino acids from
protein to keep your muscles in a positive nitrogen balance,
and to stimulate new muscle growth and enhance recovery.
Plus, the combination of protein and carbs results in high
insulin secretion, which is important because insulin prevents muscle breakdown and helps shuttle carbs, protein,
creatine and other nutrients to your muscles for maximum
growth and repair.
“Drinking Anabolic Window
immediately after my
training helps me take my
recovery to the next level!”
Frank Mir MMA Champion / Team Nutrabolics
Q:
What’s the best carb source to have during the
anabolic window?
A:
Waxy maize is the absolute best carb source to have
post-workout. Waxy maize is a long-chain, ultra-high molecular weight carbohydrate. As a matter of fact, it has a molecular weight greater than maltodextrin and glucose and
therefore it passes through the stomach much faster and
is delivered to your muscles rapidly. That’s why we at the
Nutrabolics Research Team have included it in our new postworkout supplement.
Q:
A:
A new post workout supplement? Tell us more.
Indeed. Just like carbs, when it comes to post-workout
protein, speed of absorption and speed of delivery to your
muscles is the key. That’s why whey protein hydrolysate and
isolate are the best choices, as these protein sources are
delivered to your muscles faster than any other! Our new
improved post-workout supplement uses both of these protein sources in our cutting-edge formula: Combined with
waxy maize the results are incomparable. The ANABOLIC
WINDOW formula is so specialized for the post-workout time
frame that Nutrabolics just had to give it the name, ANABOLIC WINDOW!
Q:
Could you tell me a little bit more about the
ANABOLIC WINDOW formula?
Shock Matrix, which consists of a precise combination of
key anabolic activators designed to further stimulate muscle
growth and recovery. At Nutrabolics, our company tagline is
“Advanced Sports Innovations” and that’s what we do, innovate. We are the first to discover new muscle-building and fatloss compounds we know can help bodybuilders and athletes.
We won’t release a product unless we believe it’s the best
of its kind, and the new ANABOLIC WINDOW is no different!
Feedback from field-testing subjects on this product has
been overwhelming. Subjects using ANABOLIC WINDOW are
experiencing dramatic improvements in recovery and fuller
muscle pumps after every workout. Professional athletes,
like Interim UFC Champion Frank Mir, have experienced tremendous effects that help them significantly in their sport.
Mir, who takes a serving of ANABOLIC WINDOW after every
weight-training workout and after every match noticed a significant increase in recovery time, and an over-all increase
in lean body mass and reduction in body fat in just 10 days
on ANABOLIC WINDOW.
Q:
A:
Any final advice you can offer?
Drink ANABOLIC WINDOW as soon as you finish the last
few sets of your workout. Bring it right to the gym and mix
it up near the end of your workout to get a head start into
the anabolic window. The faster you get those nutrients to
your muscles, the quicker they’ll recover and grow and ANABOLIC WINDOW has everything your body needs to recover
and grow!
A:
Sure. Not only does it have the best protein and carb
sources for post-workout, but it also includes an Anabolic
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
30 | ISSUE 19 | 2009 DXL
By Scott Wright
Photos: Eric Williams (www.ericwilliams.LA)
There is an endless list of supplementation and nutrition options for MMA fighters which can be overwhelming and confusing.
However, by narrowing down your training and performance goals these options can be simplified. Core strength, explosive
speed, endurance and of course a quicker recovery than most are all integral in the fight game.
In order to achieve these goals, the rules are really simple – but they do require some adjustments in your eating habits.
So, let’s touch on nutrition and supplementation to get optimal results.
If it’s green and it’s a vegetable you not only SHOULD be
eating it as an athlete, you’d BETTER be eating it by the pound.
Greens are great for several reasons:
a. You can eat as much as you like and gain no body fat. In fact,
they will even help you lean out.
b. Greens, especially the leafy variety, help balance the pH levels
in your body. This means greater endurance, faster recovery,
less muscle soreness and an enhanced immune system.
c. They are packed with fiber – which has a long list of healthy
benefits. These benefits include a healthier heart, better eyesight and a cleaner digestive tract for a better assimilation of
nutrients.
In addition to your massive consumption of green veggies, fighters
can greatly benefit by supplementing with a greens product. Nutrabolics Fighter’s Food has an awesome spectrum of greens from a
variety of sources.
Eliminating gluten and starch from a diet can prove difficult. After
all, we grew up in a culture based on wheat, wheat products and
potatoes.
Gluten is found in wheat, rye and barley and is probably one of
the worst things you can put into your body if your goal is athletic
performance and lean body composition. Gluten creates mucus
in your digestive tract which slows the absorption of essential
vitamins and minerals in addition to slowing your metabolism thus
creating a prime environment for storing body fat.
There are plenty of other ways to maintain glycogen levels from
energy sources that don’t contain gluten. If you feel your energy
stores are depleted, look for a product containing Waxy Maize like
Anabolic Window. Gluten creates mucus in your digestive tract
which slows the absorption of essential vitamins and minerals. It
also slows your metabolism and creates a prime environment for
storing body fat.
If it comes right down to it and you can’t go gluten free then you
need to take a look at something to control your insulin levels so
you store as little body fat as possible. K-R-ALA is a potent insulin
mimicker and can increase nutrient uptake and keep blood sugar
levels in check.Try Hemodrene with your biggest meals as it contains the INSULEAN-K matrix that will help control insulin levels.
32 | ISSUE 19 | 2009 DXL
Yep, that’s right. Eat fat. Eat A LOT of fat. Just make damned sure it’s the right kind. I’m not giving you the go ahead
here to destroy your body by putting butter or margarine on your wonderfully healthy veggies. I’m talking about unsaturated fats and Omega fats. If you can get 30% of your daily caloric intake from the right types of fats, you will not be
disappointed with the results.
Fats do wonderful things for the body - and if you go about it right, they will even help you lose fat. They will also reduce
inflammation, keep your joints in top shape, help curb cravings and most of all add some needed calories into a day
where hard training is the norm.
If you’re looking to maintain or gain, calories are key. Fats are more than twice as dense calorically than carbohydrates
or protein. Take a look at some of the best strength coaches of today and you will see that most of them even list fats
before protein as the number one way for lean, hard muscle gains and lean body composition. Extra Virgin Olive Oil is
a great source of your unsaturated fats and is relatively inexpensive. Skip the sugary dressing on your salad and pour
some of this on instead. Not only will it will put your body into an anabolic state, it will get you primed to used body fat
stores for energy during training.
Now, let’s take a look at Omega 3-6-9 fatty acids. We’ve all heard of them, but I still believe them to be one of the most
underestimated supplements out there. They control inflammation, keep joints healthy, increase serotonin levels (the
feel good hormone), support a clean cardiovascular system and really help to liberate stored body fat as energy. If you
aren’t taking Omega fatty acids then get off your duff and get some. Superfats is a good choice. The synergistic blend
in this formula on top of a diet high in unsaturated fats and free of gluten will have you lean, vascular and solid in no
time. This product in particular also has its CLA standardized at 90% (the average is 80), and contains Sesamin which
will help increase body temperature to more efficiently burn fat stores.
Confused? You shouldn’t be. Eat less at each meal, but eat more often. Ingesting a good six small feedings
in a day is going to optimize your natural metabolism and keep you body from storing any unwanted body fat.
Now, it isn’t the easiest to eat that often and can be time consuming. Do a couple days cooking in advance
and save some time. Also, look for a good Meal replacement powder and decent protein like Fighter’s Food and
IsoBolic to help you out.
Go for 4 solid food meals, one Fighter’s Food and one IsoBolic Shake throughout the day to keep it simple. I
would break it down as Breakfast, Fighter’s Food , Lunch, Afternoon Snack, Supper, IsoBolic. Time each meal
to be 2 hours apart, and have your metabolism revving high and eliminating fat, as well as your body primed
for recovery and growth.
So, building the body is much like building anything else. You need a good solid foundation if you don’t want
all of your hard work and efforts to come crashing down to the ground. You have the guideline for the solid
foundation. Now we need to talk about the extra boost you would require as an MMA athlete.
Optimize your training as well as recovery. You need to be strong, you need to be explosive, and you need your
body to push through physically limiting barriers. You achieve this with sports specific supplementation.
Get a good pre-workout supplement to help give you a boost during athletic training, but not one so high in
stimulants that you render your PH levels acidic. Take a look at Fight Factor to help you during training. Take
one serving of Fight Factor pre-workout with one serving of AminoCell intra-workout and have quicker recovery
between sets/rounds, better oxygen transport, and a stronger focus with quicker reaction time. This is an
intense but very effective combination of products
Follow up your workout with another serving of AminoCell and one serving of Glutabolic to enhance recovery,
boost immunity and avoid becoming fatigued. I would recommend another serving of Glutabolic right before
bed combined with HEMOTROPIN to optimize GH release during your sleep and have a greater recovery.
Well, that about sums it up. Nothing too fancy. This was after all a general guideline to keep it simple and
easy to manage. You train hard, you need a great recovery and don’t need things over-complicated. As the
saying goes “You are what you eat”. So if you eat like crap, you can expect to look and perform like crap too.
So follow the simplified rules and you are well on your way to having yourself optimized and ready to fight.
Photos by: By Paul Thatcher
34 | ISSUE 19 | 2009 DXL
If there’s one guy who knows it all it
is Ben White. His determination and
dedication to his sport extend beyond
merely just training for competitions.
Ben White trains for life.
meat. You don’t want a slab of steak –
you want it in ground form because then
it’s already predigested so your body
doesn’t have to work as hard to break it
down when you’re doing cardio.
His stature borders on freakish; his
strength is practically superhuman and
his daily caloric intake could feed the
average 200lb man for ten days.
Even after bulking up to over 310lbs
as he competed for the title of ‘World’s
Strongest Bodybuilder’, Ben sported
a perfectly chiseled, fully defined and
incredibly vascular physique.
You’re a firm believe of eating your
carbs during the day, and cutting
them completely at night, right?
Ben, however, is a true believer that
what works for him may not work for
everyone else. We sat down with Ben
to learn not only about his diet and
training regimen, but also to get some
expert advice for men and women looking to get into shape.
Tell us about your cardio routine.
First thing in the morning I do cardio for
about 35 minutes. I burn between 500800 calories. Anything more than 35
minutes is a waste of time in my mind.
I take Nutrabolics Isobolic shake in the
morning so when I’m doing my cardio
my body won’t consume any muscle
mass. It also gives me more energy.
After you’re done cardio in the morning, what supplements do you take?
The best thing to do is to take Amino
Acids with a protein shake. You don’t
want carbs in your body because it’s
still metabolizing.
You eat a lot of bison – how much do
you figure you’re eating a day?
I switched up my diet a little bit and
I’m consuming four 16 ounce meals of
bison. I also eat 4lbs of cod with two of
my meals.
For the average 200lb guy who wants
between 5-6% body fat, what do you
recommend as far as diet and carb
intake?
I recommend he takes in 200-300
grams of carbohydrates and to keep his
protein really high. Also, stay away from
dairy products and bread.
So you recommend taking only protein immediately after cardio?
Right. You don’t want to be putting
carbs in your body right away because
they’ll put you to sleep. With just protein, you body will continue to metabolize and burn fat.
What if someone doesn’t have a protein shake on hand – what would you
recommend as a protein source?
A great source of protein is any ground
Right. The only reason you should be
eating carbohydrates is because you
want energy. At night time, you want to
switch over to fibre so your body can
use up any glycogen it stored up. This
will let your body burn the glycogen so
your body can go back into a metabolic
state again.
At night what do you recommend – a
protein shake, or a chicken breast
with vegetables?
Chicken breast and vegetables. But
if you can find a shake low in carbs
(approx 3 grams of sugar) you can take
that at night.
Let’s say you’re training someone
who’s just recovering from an injury.
One side of his body is not as developed as the other because of this.
How would you recommend bringing
up the weak side?
If one side is weaker, the smartest thing
to do is offset the weight and concentrate more on the recovering side of
your body. Use a heavy weight to bulk
up the smaller side, and the larger side
stick with a lighter weight to keep it
toned.
So, 50lb dumbbell curls on the small
side, and 40lb on the larger?
Right, or even 30lbs. You can alternate
the weight though – because it’s not going to make your arm smaller, it will continue to work it. But you want to make
sure you’re toning, not just putting on
more muscle on the already bigger side.
You have to be patient and let the small
side catch up.
How often do you recommend someone trains if they need to bring their
chest up?
I would say 3-5 days a week.
What about legs?
Right now I’m working on gaining size
in my legs and am training them four
times a week for 45 mins to an hour.
If you have small calves, I recommend
hitting the muscle at different angles by
shifting your feet around in a half circle.
Genetically, if you have small calves
you’ll always have small calves, but at
least this way you can improve them.
What are your thoughts about drinking coffee on an empty stomach prior
to doing morning cardio?
By drinking coffee you’re defeating the
whole purpose. Your body is a furnace
and needs to be fed. You want protein
in your body not stimulants. It’s like, you
don’t want to be jump starting your car
every morning, you just want to get in
it and drive away. That’s what you want
with your body – you don’t want coffee
to make you do it.
For you as a bodybuilder, I know
you’re a fan of broccoli. What is the
benefit for you?
It cleans my colon out and keeps my
stomach flat!
Do you eat it throughout the day?
No. Broccoli is the only vegetable I eat,
and I eat it only at night. No vegetables
during the day.
Why not?
Because I want my body burning off
the carbohydrates and the proteins I’ve
been putting in my body for the last 8
months during the day. I eat broccoli at
night for the fiber.
For the average 200lb guy that wants
to be like Ben White with 5% body
fat, do you recommend he cut out his
vegetables too?
No, he could still have vegetables –
salads, fajitas, wraps… start off with an
omlette in the morning with tomatoes,
broccoli, rice and turkey bacon. Later
on have a Caesar salad with extra steak
and egg salad. Try to stick with leafy
vegetables though. Majority of vegetables are just liquid.
For me, I don’t eat vegetables during
the day. This is what I do. I don’t recommend what is good for me can be as
good for the next person.
SO SALAD
IS JUST
EMPTY
CALORIES
TO YOU?
I THINK
IT’S JUST A
WASTE OF TIME;
IT’S A
WASTE OF
CHOICE!
I know that most guys don’t have
time to cook extravagant meals. What
do you think of preparing meals in
advance to eat during the day – such
as a piece of chicken, 1 cup of brown
rice, and broccoli, three times a day?
I can only say one thing – he’s a
champion. If you prepare ahead of time
you’re not going to starve yourself, or be
tempted by a fast food.
HOW MUCH
TIME DO YOU
RECOMMEND
SOMEONE
SPEND IN
THE GYM PER
TRAINING
SESSION?
ABOUT AN
HOUR.
Any more than that and you stop working muscle mass. I’m more into the food
part of bodybuilding than I am sitting
and watching people at the gym. In and
out.
When do you recommend eating actual food after doing morning cardio
and having a protein shake?
About two and a half hours.
So two and half hours after, with only
energy from their protein shake?
The body is still metabolizing. Two and a
half hours later, they should have a carb
and protein meal.
Moving on to talk about women and
weight loss. What do you recommend
for a woman who is trapped for time
and only has about an hour to go to
the gym? Her upper body is flawless;
the real problem area is her thighs
First of all, she needs to increase her
protein intake because the leg muscles
need to be filled up. Second, she needs
to be doing a lot of lunges. And lastly,
she needs to do her cardio on either the
elliptical machine or the stair climber
so that she’s putting resistance on her
muscles instead of just burning through
it like a runner would.
36 | ISSUE 19 | 2009 DXL
So you don’t recommend running at all?
Running’s not going to help tighten your
legs up – it’s going to burn down the muscle that you already have. Also, women
usually aren’t eating enough protein. They
are scared to eat it, but they’re just going
to get looser and looser and develop
saddle bag hips. They have to eat protein
to tighten up the side of the legs and do
lunges to tighten up everything else.
What are you thoughts on eating a lot
of chicken and eggs?
You need to be eating more food than just
chicken, because you’re not getting B12
from chicken. B12 is what will make you
grow and tighten up at the same time.
What do you recommend for curbing
sugar cravings?
Having a protein shake!
What if I try that and that doesn’t
work? What other things would you
suggest someone try? Peanut butter,
rice cake and half a banana? Or jello?
I would say eat none of it. You are trying
to obtain a physique that no one else
has, so you need to maintain your will
power. You need to be more disciplined
than anyone else. Try eating more times
throughout the day. Instead of 5 times,
change it to 6 times.
I know that you’re eating 3 times a
day – do you snack at all?
No snacks!
Ok, but we’re not all IFBB Pros or professional power lifters. What do you recommend if someone needs a snack?
They should have plain rice cakes. Any
time you put sugar in your body, your
body is going to burn that instead of
burning fat.
Would you recommend that the average 200lb bodybuilder take a supplement including Omega 3-6-9 throughout the day?
Yeah, because that’s where you’re going
to be getting your fats from.
Well let’s say that he’s already eating
bison. Do you still supplement with
the 3-6-9 yourself - or do you get
enough fats from your bison?
I still take the 3-6-9 because it also
helps my liver digest all the other pills
I’m taking.
Ok. So what do you think if someone’s taking CLA three times a day.
Do you recommend they still take a
3-6-9?
I would recommend you take the omegas regardless of the fats. CLA is going
to help your body burn more fat. I say
38 | ISSUE 19 | 2009 DXL
only take CLA during your cardio day.
So before and after cardio?
Yeah, before and after.
Would you tell someone to take CLA
on an empty stomach?
No. I recommend you take a protein
shake with the CLA.
So if someone wakes up middle of
the night and has an Isobolic shake
you would recommend they have the
Superfats with the CLA in it.
You probably don’t want to take it then.
You probably want to take another
protein shake later on because the CLA
is going to keep you up!
come in there?
They all want to get up next to me and
stretch with me!
What’s your website if people are not
familiar with Ben White?
www.theshowstopper.net Check it
out – there are also links that go to the
Nutrabolics website for supplement
advice. Also, my contact info is available on my website for diets and show
preparations.
So how would somebody go about
getting a diet plan like that and how
much do you charge.
$400-500
The CLA will?
How do you train someone who’s not
in Albany, New York?
You do pilates correct?
Ok. Do you have a lot of people that
do that with you currently that way?
How does it help with bodybuilding?
Do you think it makes a big difference?
Are you training a lot of people right
now?
Yeah, it’s going to stimulate your body.
Especially when you take the Superfats.
That will definitely keep you up!
Correct.
Definitely yes. It connects the body together - your mind, body and soul and it
helps with flexibility and the breathing.
What do the girls’ faces look like
when they see that big black guy
We talk over the phone and they send
me pictures through email.
I probably have about 4-5 people - but
majority of that are all round here.
I probably have about 40 clients. And
all my clients within 3 months lose
between 30-40lbs.
For weekly updates from Ben, head
over to: www.nutrabolics.com/blogs
It takes a lot of hard work and dedication to be 250 pounds of shredded muscle.
Hard work will only get you so far if your diet is not in check. IFBB Pro Ben White
relies on IsoGainer® as his secret weapon, and the foundation of his bodybuilding success. IsoGainer® is a meticulously-formulated lean mass gaining formula
with a whopping 691 calories, 60 grams of highly bioavailable isolate proteins,
and 88 grams of specialized complex carbohydrates per serving.
By combining isolate proteins with complex carbohydrates IsoGainer® is a true
sustained-release lean mass gainer that is versatile enough to be used at any
time of the day or night. Essential Fatty Acids and an Anabolic Activating Matrix
are also included in this superior formulation to cut fat and ignite the growth of thick,
dense muscle mass.
To get hardcore muscle-building results that will transform
your physique you need to get on IsoGainer® now!
40 | ISSUE 19 | 2009 DXL
By Juan Jimenez
Photos: Franco Valerio
Getting big is easy. Train, eat, sleep, and repeat. Getting sliced,
on the other hand, can prove to be a much more complex and
challenging accomplishment.
Achieving a level of focus that cuts right through any type of disruption,
obstacle or plateau is one part of the formula. The rest is outlined in detail
throughout this complete training and nutritional guide. Read on to discover
exactly how to strip away body fat while maintaining lean muscle tissue.
42 | ISSUE 19 | 2009 DXL
CARDIOVASCULAR
TRAINING:
Start with a 30 minute cardio session
four to five times a week. When you
don’t appear to be getting any leaner,
increase your cardio to 45 minutes five
to six times a week.
... Perform your
cardio on an empty stomach to burn
up to 67%
more fat.
The total amount of glucose in the form
of muscle glycogen and blood sugar will
influence how fast your body will recruit
fat for fuel. Upon waking, our body’s
insulin levels are low, thus facilitating
the usage of fat for energy.
Additionally, the best approach to fat
burning is a combination of high intensity cardio (keeping your heart rate at
80-85% of your max Heart Rate) and
low intensity cardio (50-60% of max
HR). Consequently, you will be engaging
in interval training for each of your 45
minute sessions. To find these percentages and your target heart rate, follow
this simple formula: Subtract your age
from 220 and multiply by the percentage of max HR you’d like to determine.
Example:
220 – 26 (years old) x 0.50 (50% max
HR) = 97 bpm
Calculate your max HR
220 –
=
Your age
x 0.50=
bpm
Now apply your own age and find your
max HR for the percentages in the
below chart.
45min Interval Training
PERCENTAGE
BPM
50%
70%
50%
70%
55%
75%
55%
75%
50%
80%
60%
80%
60%
80%
60%
85%
INTERVAL
2MIN
3MIN
2MIN
3MIN
2MIN
3MIN
2MIN
3MIN
2MIN
3MIN
2MIN
3MIN
2MIN
3MIN
2MIN
3MIN
THE TRAINING:
WEEKS 1-12. Each muscle will be stimulated twice a week. The
1RM percentage (the highest amount of weight to be lifted for
one repetition) will fluctuate from session to session in order
to keep your metabolism sharply accelerated to aid in maximal
fat burning and help you get sliced! For instance, you will be
training legs on Monday and Thursdays. The %1RM will be lower
on Monday (70%-lighter weights/higher reps) and heavier on
Thursday (80-85%-heavier weights/lower reps).
Monday – Legs
Barbell squats
Barbell lunges
Jefferson lifts
Standing leg curls
Seated calf raises
SETS
4
3
4
4
4
REPS
15
15
12
15
15
REST
30-45sec
30-45sec
30-45sec
30-45sec
30-45sec
Tuesday – Chest, Shoulders, Triceps, Abs
SETS
Incline dumbbell flies
4
Decline dumbbell flies
4
Flat dumbbell flies
3
Standing barbell press
3
Bent-over laterals
3
Triceps dips
3
Reverse cable extension 3
V-sit ups
4
REPS
15
15
15
15
15
15
15
15
REST
30sec
30sec
30sec
30sec
30sec
30sec
30sec
30sec
Wednesday – Back, Trapezius, Biceps
Wide grip chin-ups
Bent-over rows
Wide-bar seated rows
Dumbbell shrugs
Behind barbell Shrugs
Preacher curls
Hammer curls
Thursday – Legs
Barbell squats
Barbell lunges
Jefferson lifts
Standing leg curls
Seated calf raises
SETS
4
4
3
3
3
3
3
REPS
15
15
15
15
15
15
15
REST
30sec
30sec
30sec
30sec
30sec
30sec
30sec
SETS
3
3
3
3
3
REPS
6
6
8
8
8
REST
30-45sec
30-45sec
30-45sec
30-45sec
30-45sec
Friday – Chest, Shoulders, Triceps, Abs
SETS
Incline dumbbell flies
3
Decline dumbbell flies
3
Flat dumbbell flies
3
Standing barbell press
3
Bent-over laterals
3
Triceps dips
3
Reverse cable extension 3
V-sit ups
4
REPS
6
6
6
6
6
6
6
15
Saturday – Back, Trapezius, Biceps
Wide grip chin-ups
Bent-over rows
Wide-bar seated rows
Dumbbell shrugs
Behind barbell Shrugs
Preacher curls
Hammer curls
SETS
3
3
3
3
3
3
3
REPS
6
6
6
6
6
6
6
REST
30sec
30sec
30sec
30sec
30sec
30sec
30sec
30sec
REST
30sec
30sec
30sec
30sec
30sec
30sec
30sec
NUTRITIONAL CYCLING
FOR BEST RESULTS:
Now that we have covered the resistance and cardiovascular training
aspects of our “Get Sliced” article, we
will continue with one of bodybuilding’s biggest and most confusing areas
of getting shredded: nutrition. I’m not
going to bore you with explaining all the
types of diets out there…instead, I’m going to give you the “recipe” for success.
In my seven years as a trainer, the following plan is what I have implemented
for my clients and myself for getting that
dream body.
We are going to implement carbohydrate cycling. You will start with three
days of low carbs followed by one day of
high carbs. To keep this simple, I have
included this example:
Protein intake: Intake 1-1.6g/lb/bodyweight. I don’t recommend exceeding
1.6g per pound of body weight due to
high increases of urea and ammonia in
your body, which stresses the kidneys.
For instance, Dennis weighs 190lbs and
wants to look his best for his wedding
and then compete in his first bodybuilding contest. He will be taking 285g of
protein daily spread out in 6 meals a
day (48 grams per meal).
Bottom Line: Multiply your body weight
by 1.5 to find your optimal daily protein
intake.
44 | ISSUE 19 | 2009 DXL
Carbohydrate intake: Dennis will intake
0.5g of carbs per lb of body weight for
the first three days of the cycle. Accordingly, in his low three carb days, he will
be consuming 95g of carbs spread out
in the six meals. However, we want to
make his breakfast and post-workout
meals the highest in carbohydrates in
order to maximize recovery, growth, and
nutrient delivery to the muscle. Therefore, his breakfast and post-workout
meals will be 35grms of carbohydrates
each; thus, making the other four meals
6g of carbs each.
Choose from low glycemic carbs such
as red potatoes, brown rice, oatmeal,
and yams. If you are hitting a plateau
in your quest to getting sliced, choose
from non-insulin inducing carbs such as
asparagus, broccoli, squash spaghetti,
okra, radish, mushrooms, zucchini,
celery, and spinach.
After the three low-carb days, you will
increase your cab intake to 2g per lb of
body weight. Dennis’ 4th day of dieting
will be 190x2=380g of carbs divided
sparingly in his 6 meals; again, making
his breakfast and post workout meals
the highest in carbs at 100g respectively and 45g for the other 4 meals.
BOTTOM LINE:
Carb intake should be higher during
breakfast and post-workout
Low Carb Days:
Multiply bodyweight by 0.5
High Carb Days:
Multiply bodyweight by 2
Fat intake: About 20% of our total daily
protein calories come from fat. Accordingly, you will be getting your required
fat intake from natural sources such as
salmon 2-3 times a week, tuna, cod,
steak, halibut, and almonds.
Moreover, 2 tablespoons of MCT
(Medium Chained Triglycerides) will be
taken 1 hour before training each day to
provide you with an immediate source
of energy while sparing muscle catabolism. Also, MCT’s have a thermic effect
that will revamp your metabolic rate
in the three low-carb days in order to
avoid metabolic slowdown, making our
purpose of getting sliced possible.
However, on your high carb day in which
you will be taking in 2g per lb of body
weight, MCT will be omitted since the
high carbohydrate intake will boost
your metabolic rate and give you all the
energy you need.
SUPPLEMENTAL COCKTAIL:
FAT BURNING AGENTS:
Hemodrene: take 1 tablet on an empty
stomach, before cardio in the morning
and one in the afternoon.
Superfats: Take 3 capsules with breakfast and 3 capsules with dinner. Containing CLA, sesame oil extract, and pine
nut extract you obtain the perfect combination of increased metabolic rate, decreased fat storage, and increased CCK
(cholecystokinin) release which aids in
suppressing appetite and cravings.
This Shredding Cycle of combining Superfats and Hemodrene as your fat loss
agents you will take your body to the
next level of body fat reduction with its
science-based ingredients proven to deliver 100% results.
MUSCLE BUILDING AGENTS:
Isobolic protein powder: Containing the
perfect combination of whey, casein,
and egg protein, Isobolic is the greatest protein around. Not to mention, it’s
added content of CLA for greater protein
synthesis, flaxseed, and bromazyme for
digestion.
Aminocell: Having the perfect combination of amino acids, this will keep you anabolic during your workout and prevent
catabolism. Mix with 12 oz of water and
sip during both your cardio and weight
training sessions.
Hemotest: Testosterone is the king of all
hormones when it comes to growth. Revamp your natural levels of test while increasing strength, power, and sex drive.
Hemotropin: Achieving that shredded
physique that you are looking for, can
not be achieved without proper levels of
circulating growth hormone. The secretagogues and amino acids found in Hemotropin, make this product the legal
choice for athletes and fitness enthusiast
looking for that extra edge to attain their
best. GHRP-2 increased GRF (growth releasing factor), which in turn stimulates
GH synthesis, and improves cyclic AMP
(cAMP) concentrations, consequently,
aiding in GH release.
Magnesium Creatine Chelate: Far more
efficient than creatine monohydrate at
improving strength and muscular power
output; take one serving of Fight Factor
20 min before your workout.
Beta Alanine: Prolongs resistance to
fatigue. It boosts muscle carnosine concentrations in order to decrease acid
producing hydrogen, which will increase
lactic acid concentrations and fatigue
you quicker. Beta Alanine is also found
in Fight Factor, so ensure you take one
serving 20 min before your workout.
Glutamine: Supports protein synthesis,
boosts immune system function, cell hydration, repairs, and recovers muscles
from strenuous training sessions. No
other Glutamine product comes even
close to Glutabolic regarding its potent
absorbing digestive matrix and complex bioavailability nutrient uptake. It
dissolves in your protein shakes while
regular glutamine does not. Moreover,
comprised of Glutamine Malate, Glutamine AKG, and Glutamine peptides
improved blood levels of glutamine will
be reached while increasing its transportation to muscle cells to induce growth
and repair by the process of hydration
and volumization better than any other
glutamine product.
Arachidonic Acid: This omega 6 essential fatty acid is essential for the synthesis of prostaglandins, which increase
protein accumulation and muscle
growth. Also, it aids in increased blood
flow and IGF-1 levels, which will help you,
maximize hypertrophy.
PUTTING IT ALL TOGETHER:
When you are in the gym by yourself,
the essence of your soul will push
through the gates of fear and stress.
You will find the strength within your
heart, maximized by the rocking power
of your muscular system and push your
genetic barrier to the edge. Then and
only then will you find complete selfrespect in the trenches of steel.
Take it upon yourself to find the dedication to get sliced. Take the ten week
challenge of physique modification
with this training, nutrition and supplement guide and you will see results like
you’ve never seen before.
For further training and nutrition tips
check out my weekly blog:
www.nutrabolics.com/juanjimenez
And feel free to ask me any questions
while you’re there.
I’ve ever
“ Nothing
experienced gets my
muscles more jacked than
HemoTest
”
Juan Pablo Jimenez
Team Nutrabolics
5 JACK
WAYS TO
Your
TESTOSTERONE
To quickly pack on pounds of muscle, there’s no hormone more important than testosterone. Commonly known as “test,” this muscle-building
hormone stimulates protein synthesis and helps you reap the benefits of
heavy weight lifting by rebuilding and repairing muscle. That being said,
if you don’t maximize your test levels, it doesn’t matter how hard you
train — you’ll never be able to gain the size and strength you’re looking for. These five tips are critical to helping you jack your testosterone
levels through the roof for unbelievable gains in size and strength!
#1
Effects of Diet on Testosterone
Your diet plays a major role in how much test
your body produces. Research has shown
that two key aspects of diet (calorie and fat
intake) may greatly influence natural test production. Regularly following a low-calorie diet
may actually result in low testosterone levels!
One study shows that if your calorie intake is
15 percent less than your daily requirements,
testosterone production may be significantly
reduced. However, research also shows that
excessive overeating may reduce testosterone
production. In fact, consuming more than 1000
calories above your daily metabolic requirement may decrease your testosterone levels!
You can’t win either way! To maximize test levels, keep your daily caloric intake above your
minimum metabolic requirements, but by no
more than 1000 calories.
#2
#3
Research shows that a decrease in fat intake
may result in a decrease in test production. It’s
been proposed that essential fatty acids (EFAs)
as well as saturated fat may cause a series of
biological reactions in the body that could dramatically influence the amount of active circulating test in the blood. To keep your levels elevated, make sure at least 20 to 30 percent of
the calories in your diet come from high-quality
fat sources.
Stress can have countless negative effects on
the body. Excessive stress may cause a cascade
of chemical reactions in the body that not only
prevents muscle growth, but may also cause
muscle breakdown. One of the major reasons
this happens is that the body releases a catabolic
hormone called cortisol in response to stress. Elevated cortisol levels may quickly cause a sharp
decline in test, halting your muscle growth dead
in its tracks! Research shows that cortisol may
act directly on the testes by suppressing testosterone secretion. That’s definitely something you
don’t want happening, so keep stress levels in
check.
Increase Your Good Fat Intake
Keep Stress Levels Low
#4
Choose Your Exercises Carefully
Just as your diet has a major influence on testosterone levels, so does your training regimen.
Research has proven time and time again that
intense weight training may increase natural testosterone production, but you must choose the
right exercises. That’s why it’s critically important
to include mainly basic compound exercises .
In your routine: Bench presses, chins, squats,
military presses, upright rows, and deadlifts are
all examples of the compound lifts that may help
significantly jack up your test levels! Essentially,
the more muscle mass you stimulate, the more
testosterone you may secrete.
BEFORE
AFTER
RESULTS MAY VARY
Just days after Juan started using HEMOTESTTM with a strict diet and training
regimen he starting to really see and feel the power of HemoTest.
“ I felt crazy strong, hard and vascular while using HemoTest, I have never felt
more jacked” - Juan Pablo Jimenez
#5
Crank Testosterone with HEMOTESTTM
To realize the full potential of testosterone, proper
supplementation is critical. When testosterone
is circulating in the blood throughout the body,
most of it is in a “bound” state, and this means
it’s inactive. Free circulating or “unbound”
testosterone is the active form of testosterone
which really helps stimulate insane muscle
growth. If you’re trying to realize the anabolic
power of testosterone, you must increase
the amount of free testosterone circulating in
your blood. The innovative research team at
Nutrabolics has addressed this issue with its
new testosterone booster, HEMOTEST TM. The
one-of-a-kind formula is designed to not only
support increased testosterone levels, but also
help increase free (active) testosterone levels.
HEMOTEST TM also has a unique Hemo-Flow
Matrix, which is designed to increase blood flow
to muscles. First, HEMOTEST TM is engineered
to crank up free testosterone levels, and then
it’s designed to increase the delivery of this free
testosterone to the target androgen receptors.
HEMOTEST TM is the perfect supplement for
hard-training bodybuilders and sports athletes
looking for an extra edge to help them gain as
much size and strength as possible.
FINAL WORD ON TESTOSTERONE
Bodybuilders and competitive athletes have long understood the powerful effects that testosterone
has in the body. In the past, illegal steroids and prohormones were the only answer for dramatically
increasing testosterone. But now, thanks to the innovative research team at Nutrabolics, natural athletes
finally have a testosterone support supplement they can trust. By carefully following the diet and training
advice outlined here and by adding the cutting-edge HEMOTEST TM formula to your arsenal, you have
all the weapons needed to help build a rock-hard physique that everyone will notice. HEMOTEST TM is,
without question, the most explosive testosterone supplement ever formulated.
TO ORDER CALL: 1-800-568-8781
or visit our website
www.nutrabolics.com
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Regular exercise & proper nutrition are essential for achieving your goals. Juan Pablo Jimenez has been remunerated and used other Nutrabolics supplements. Results may vary.
A DAY IN THE LIFE OF KEVIN
“THE FUTURE” TOMASINI
Photos: Seville Media
50 | ISSUE 19 | 2009 DXL
In order to be big you must eat big
and since winning the Excalibur
Championships in 2009, Kevin has
been putting emphasis on improving
his total package.
Kevin has been eating like a champion and training like an animal in
hopes of earning his pro card.
We followed Kevin around for a full
day to see exactly what goes into his
monstrous physique. Find out exactly
what and when he’s eating while
getting invaluable feedback from the
man himself.
6am
MORNING SUPPLEMENTS
2 servings Aminocell
4 tabs of Hemodrene
The combination of these two supplements boosts my metabolism and gives
me the energy I need to endure 45
minutes of cardio.
6:30am
CARDIO: 45 Minutes
I run on the treadmill every morning
for 45 minutes on an empty stomach.
When there’s no food in my system, my
body uses all its energy to burn fat.
7:30am
POST WORKOUT
SUPPLEMENTS
1 Serving Anabolic Window
3 Scoops Glutabolic
5 Caps of Hemotest
4 Caps of Vitabolic
I like to combine my supplements into a
power shake after my cardio. It’s a really
great way to combine everything I need
for my body to recover – and it tastes
great.
8:15am
BREAKFAST
7 egg whites
6 oz chicken
1.5 cups oats
Eating a high protein high fibre meal
jumps starts my day. It keeps me feeling
full and more importantly, the slow digesting carbs won’t get in the way of my
body burning the excess fat stores.
Kevin’s Signature
Post-Workout Power Shake
1 banana
1 cup frozen berries
2 cups skim milk
3 scoops vanilla Anabolic Window
3 scoops Glutabolic
52 | ISSUE 19 | 2009 DXL
10am
MID MORNING MEAL
12 oz lean beef
1 cup broccoli
I eat a lot of protein throughout the
day – it’s necessary for maintaining my
muscle mass. And the fat from beef
maximizes my testosterone levels.
11am
SNACK
1 tbsp natural peanut butter
12pm
LUNCH
12 oz chicken breast
10 oz yam
Yams are a very slow digesting carbohydrate that allows my body to continue
to burn fat, while providing me with long
lasting energy.
2pm
MID-AFTERNOON MEAL
12 oz tilapia
10 oz yam
Tilapia is a low-fat high protein fish.
Eating it in the afternoon is a clean light
meal that gets me ready for my workout
because it digests relatively fast making
sure I’m not too full when I train.
3pm SNACK
Fistful of Almonds
Almonds are not only high in protein, but
they give me the healthy fats I need.
3:45pm
PREWORKOUT MEAL
Tuna Sandwich:
12 oz tuna
4 slices whole wheat bread
Tomato & lettuce
Before my workout it’s important to
supply my body with an ample amount
of carbs. When training, my muscle glyocgen levels are depleted which can affect
my strength and endurance, so by eating
rice preworkout, I’m making sure my
body has the energy to lift heavy longer.
4:00pm
PREWORKOUT SUPPLEMENTS
4 tablets of Vitabolic
3 Hemotest
1 Serving Hemorush (5 mins prior to
workout)
2 Servings Aminocell (Sipped during
workout)
Hemorush gets my blood flowing before my workout and helps me
sustain a massive pump. Aminocell gives me the energy I need to
push myself harder than ever before. Vitabolic provides my body with
essential vitamins and minerals while Hemotest naturally supports my
testosterone levels.
After trying Hemorush once
I refuse to train with out it.
I can feel it in my blood immediately.
It gives me the energy I need to power
through a gruelling workout.
54 | ISSUE 19 | 2009 DXL
5pm
POST WORKOUT SUPPLEMENTS
1 Serving Anabolic Window
3 Scoops Glutabolic
3 tabs Hemotest
4 caps of Vitabolic
The combination of the creatine in
Anabolic Window and the glutamine in
Glutabolic speeds up my muscle repair
and recovery from a grueling workout.
6:30pm
DINNER
12 oz lean steak
1 cup brown rice
1 cup broccoli
Brown rice helps maintain low insulin
levels and keep me in the fat burning
zone while replenishing the muscle glycogen – which will enhance postworkout
growth.
8pm
SNACK
1 tbsp natural peanut butter
10pm
NIGHT SUPPLEMENTS
1 Isobolic Shake
9 tabs of Hemotropin
Right before bed I take nine tabs of
Hemotropin to promote prolonged REM
sleep and natural GH production.
After spending the day with Kevin
Tomasini it became very obvious that
in order to BE BIG you must EAT BIG.
Kevin’s comprehensive supplement
program and high protein diet ensure
he’s getting enough calories and nutrients to build and maintain his massive
stature. By training two times a day, a
bodybuilder can face the risk of putting
his body into a catabolic state while
depleting his energy stores; however,
by the looks of it, Kevin’s daily dedication to his supplements and diet seem
to be working.
Kevin’s Cheat Meal:
Ingredients:
1 ½ pounds lean ground beef
3 tablespoons bread crumbs
2 tsp Worcestershire sauce
2 tbsp diced onion
½ tsp
½ tsp garlic powder
2 tbsp tomato juice
Preparation
Prepare grill for high heat. Combine all ingredients. Shape the meat into 4-5 large
patties. Grill on each side for about 5-7 minutes on each side or until done as desired. Top with preferred condiments and serve.
As bodybuilders, we’re always figuring out ways to maximize muscle growth and fat loss. An intense training program, a finely tuned diet, and proper supplementation are crucial for muscle growth and fat loss.
But one of the most critical – and most overlooked – factors is our need for top-quality sleep. The importance
of sleep is related directly to growth hormone (GH), as GH secretion peaks during sleep. Most of you surely
already know that GH has many important physiological roles. As bodybuilders, we’re most concerned with
GH’s powerful effects on muscle growth and fat loss.
KEVIN TOMASINI - LOST 25LBS OF FAT AND BUILT
INSANE AMOUNTS OF MUSCLE IN JUST 8 WEEKS!
“I never thought a single supplement could help me get this jacked and ripped so fast!”
Super-heavyweight bodybuilder Kevin Tomasini understands the importance of high quality “deep” sleep and its dramatic
impact on GH release for muscle growth and fat loss. When it came to preparing for the 2008 GNC Excalibur Show
he relied on HEMOTROPIN™ to help get him in the best shape of his life. Take advantage of every minute to maximize
your muscle growth and fat loss – including when you sleep. It is your time to capitalize on natural GH production and reap
the benefits like this Excalibur Champion.
REM SLEEP AND ITS IMPACT ON GH
When it comes to sleep, two factors affect the amount of GH
your body produces – quality of sleep and length of sleep.
The type of sleep you want is “deep” sleep, often referred
to as REM (rapid eye movement) sleep. During REM sleep,
GH secretion peaks. As a matter of fact, for the average
person, approximately 70% of daily GH secretion may occur
during REM sleep! Your body goes through different stages
of sleep throughout the night, and if you’re getting the ideal
eight hours of sleep, you may achieve REM sleep up to five
times a night! This means you may spike GH five times every
night! However, if you don’t get enough high-quality sleep,
your GH levels suffer. Research shows that deprivation of
REM sleep may lower GH secretion. Obviously, this is not
what you want! By not getting enough top-quality sleep, you
may dramatically diminish the amount of GH your body produces, which may also reduce muscle growth and fat loss!
[
Spikes in normal GH
release with quality sleep.
][
Increased spikes in GH
with GHRP-2 found in
HemoTropinTM
]
POWERFUL EFFECTS OF GH ON
MUSCLE GROWTH AND FAT LOSS!
MAXIMIZE GH RELEASE WITH GHRP-2
For years, scientists and researchers have reported the
powerful effects GH has on muscle growth and fat loss.
That’s why so many elite bodybuilders and athletes are always
looking for new ways to increase GH secretion. GH is a polypeptide hormone synthesized and secreted by the pituitary
gland. The amount of GH released is controlled by a hypothalamic hormone called growth-hormone-releasing hormone (GHRH). To maximize GH levels, it’s equally important
to directly stimulate GH secretion and to stimulate GHRH
(its direct precursor, so to speak).
GHRP-2 (D-Ala-D-B-Nal-Ala-Trp-D-Phe-Lys-OCH3) is one of
the few GH-stimulating compounds supported by research.
That’s a bit of a mouthful, so we’ll just call this compound
GHRP-2. Essentially, GHRP-2 is a sequence of pharmacologically active amino acids that bind to specific receptors in the
pituitary gland and thus may help stimulate GH secretion.
Research shows that GHRP-2 may stimulate GH release
directly by acting on something called “Somatotroph Cells”
(GH-producing cells in the pituitary), and indirectly by stimulating the release of GHRH, which we talked about earlier.
GH has powerful anabolic effects alongside potent fat-burning
properties. GH’s muscle-building effects include an increase
in protein synthesis and a reduction in protein breakdown.
GH also forces fat cells to release free fatty acids into the
bloodstream by stimulating hormone-sensitive lipase (HSL),
a key fat-burning enzyme found in fat cells. Through another
mechanism of action, GH has also been found to prevent
fat storage. Now that you understand the importance of
high-quality sleep and its impact on GH secretion, let’s see
how a new scientific discovery may help you significantly
increase GH release beyond belief!
One very appealing aspect of GHRP-2 that sets it apart from
other GH stimulators is that it’s orally active, a phenomenon
demonstrated in both animals and humans. With GHRP-2,
bodybuilders and athletes finally have an effective GH
supplement that can be delivered through oral supplementation.
If you really want to take advantage of GH release in an effort
to maximize muscle growth and fat loss, you’ll definitely want
to include GHRP-2 in your supplement arsenal. In fact, the
innovative Research & Development Team at Nutrabolics
is already using GHRP-2 in their new GH-support formula
called, HEMOTROPINTM!
HEMOTROPINTM
The HEMOTROPINTM formula may increase GH output by combining a variety of powerful compounds, the most important being actual GHRP-2. By using HEMOTROPINTM before you go to bed, you may maximize the effects of the spikes in GH release
that can occur naturally during sleep. However, it’s important to remember that GH secretion is maximized only if you reach
REM sleep. That’s why the HEMOTROPINTM formula includes key ingredients that help promote REM sleep. By combining
HEMOTROPINTM with proper sleep, GH levels may be increased dramatically! As explained earlier, REM sleep cycles can occur up to five times throughout the night, so your body has five opportunities to spike GH secretion. By supplementing with the
GHRP-2 found in HEMOTROPINTM, your body may maximize each of the five spikes in GH that can occur with REM sleep!
It’s now your turn to join the thousands of bodybuilders and elite athletes who have caught on to the
incredible muscle-building and fat-loss effects of HEMOTROPIN ™. With the physical demands of your every
day training, you must optimize natural GH release to promote muscle growth, fat loss, and recovery. Your
results will be incredible, to say the least.
When combined with increased exercise and proper nutrition. Results are not typical. Athlete has been remunerated. Use only as a dietary
supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
NUTRITION SUPERFOODS
By Jayson A. Wyner
© Clayton Racicot Photography (2009)
The toughest athletes on the planet know that their
level of success is directly related to the time they
spend training and the fuel that they put into their
body. These elite athletes recognize that training
is merely one piece of the puzzle when it comes to
accomplishing their goals. Moreover, it’s their
nutritional intake that ultimately aids in increased
stamina and strength as well as reduced recovery
time.
No matter what the sport, if you want to be the best
you must be strong and you must fuel your body
properly.
There are four categories of super foods that can
impact your health, and may further benefit your
athletic performance.
Team Nutrabolics consists of a variety of athletes – all of
which know the importance of their nutrition and what they
must refine to suit their individual goals. However, whether
it’s Canadian Fitness Competitor Brandi Latimer looking
to cut weight for the next time she hits the stage or MMA
Superstar Frank Mir increasing his endurance for his next
big fight, or IFBB Pro Ben White building slabs of rock hard
muscle, these elite athletes know that the following four
super foods are imperative for their success.
FOUR COMPONENTS TO
MUSCLE BUILDING
Superfood: Protein
Every athlete knows that protein is
an essential nutrient that everyone
requires to function properly during
exercise. What the elite athletes know is
that protein is vital for the development
of lean body mass and muscle repair.
Eating protein-rich foods throughout the
day will provide your body with amino
acids that will create muscle.
It is recommended that bodybuilders and athletes looking to increase
strength and performance eat approximately 1-1.5 grams of protein for
every pound of body weight. To eat this
in regular food is almost impossible.
Rather, try consuming a selection of
protein powders which include whey
protein hydrolysate, cross flow microfiletered whey isolate and whey concentrate. Supplementing these types of
protein powders will help provide your
body with a sufficient amount of protein,
subsequently forcing your body to grow
thick, shredded, lean muscle mass and
increase your athletic performance.
Examples: whey protein hydrolysate,
cross flow microfiletered whey isolate
and whey concentrate.
60 | ISSUE 19 | 2009 DXL
RECOVERY
Superfood: Fruits and Vegetables
Fruits and vegetables are not only
packed with essential vitamins, minerals and fiber but they are also loaded
with antioxidants that protect your cells
from free radical damage. When an
athlete puts his body through a grueling
workout, the exercise creates oxidative
damage. There has been clear evidence
that antioxidant nutrients can and will
reduce this damage. When our body
cells use up oxygen, they naturally produce byproducts which can slow down
your recovery time. These antioxidants
act as ‘free radical scavengers’ by preventing and repairing the damage done
by the free radicals assisting your body
with post-exercise muscle soreness.
When eating fruits and vegetables, it’s
important to get a full spectrum of available nutrients. By eating a variety of
different colored fruits and vegetables
you will provide your body with a wide
range of valuable nutrients like fiber,
potassium, vitamins A and C. You will
also increase the levels of antioxidants
in your body which will increase your
recovery time. This is why it’s imperative
to meet the daily recommendations for
fruit and vegetable intake.
Examples: wheat grass, sweet potato,
broccoli, cauliflower, acai berry, pomegranate, grape seed.
A WELL ROUNDED DIET:
FOCUS &
STRESS MANAGEMENT
Superfood: Essential Fatty Acids
Many athletes report a greater calmness and increased ability to deal with
stress when using essential fatty acids
(EFA) in their diet. Reports have also
shown that their ability to focus increases, and as any top athlete knows,
focus is a crucial factor for determining
consistent optimum performance in
high-pressure situations. When athletes
lose their edge, their performance subsequently suffers.
Research has also shown that EFAs may
help to elevate mood during exercise.
Implementing EFAs into your diet will
also help you to exercise longer before
reaching exhaustion, recover faster from
fatigue, exercise more often without
over-training, heal quicker from injuries,
build muscle more rapidly and have less
joint pain.
Examples: pumpkin seed oil, flaxseed,
coconut oil
INSULIN MANAGEMENT
Superfood: Dietary fiber
A high-fiber diet has many benefits for
athletes. More specifically, fiber helps
control blood sugar levels by attracting
water and turning to gel during digestion. This traps carbohydrates and slows
down the absorption of glucose. For
athletes dieting down and wanting to
reduce body fat, the inclusion of dietary
fiber may help with this. Top athletes
understand that that too many Carbs
consumed in a day can lead to fat storage while fiber does not. Additionally
fiber has been shown to slow down the
rate at which carbs are released into
your blood stream preventing unnecessary insulin spikes that promote storage
of unwanted fat.
Examples: Soluble Fiber: legumes,
oats, rye, barley, bananas, apples,
sweet potatoes
Insoluble fiber: whole grain, nuts,
seeds, flax seeds, wheat
INCREASE ENERGY LEVELS,
MUSCLE MASS AND STRENGTH
IN 7 DAYS
WITH FIGHTERS FOOD.
To consume a highly nutritious meal that
includes all the above four super foods in
a single meal is practically impossible –
until now! FIGHTER’S FOOD is the superfood of the 21st century that is designed
specifically for all types of athletes including bodybuilders and MMA Fighters.
The best athletes on the planet know that
in order to be the best they have to eat
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and FIGHTERS FOOD will have you building muscle and increasing performance
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OR CALL:
NUTRITION Metabolic Diet
THE
METABOLIC
INFERNO
By: Chris Cubitt, Photos: Clayton Racicot
64 | ISSUE 19 | 2009 DXL
Have you ever started a weight loss
plan and failed miserably? It’s no big
surprise if you have. In fact, the vast
majority of would-be biggest losers fail
to meet their fat loss goals. Actually,
most give up the battle inside the first
month. What started as a positive and
courageous endeavour to transform
the quality of your life ends in disappointment and frustration in less than
30 days.
So what happened? You had the motivation to start. You made the decision
to cut out poor food choices. Your work
ethic in the gym was inspirational. So
where did it all go wrong? What caused
the wheels to come off?
As you may have surmised, I ask these
questions rhetorically. I know full well
what happened and where you went
wrong; and what’s more, so do you. We
both know what I’m going to say, don’t
we? You couldn’t stick to your diet. How
very predictable. You didn’t need some
long-winded expert to tell you that did you?
Now pay attention! This is where I get
radical.
The reality of having
failed your diet is not
nearly as important
as the reason why.
On the surface, it always appears to
boil down to issues of discipline (or lack
thereof), but I want to make one thing
unmistakably clear – you didn’t fail
because of your discipline, you failed
because of your physiology!
Research Digression
In a 2005 study published in the Journal of the American Medical Association, investigators determined that the
key to successful weight loss is not the
diet itself, but actually following the
diet! In this one year study, scientists
compared the results of four popular
diets on 160 overweight subjects.
The subjects were split into these four
diet groups:
• Weight Watchers (low calorie)
• The Zone Diet (low glycemic index)
• The Ornish Diet (low fat)
• The Atkins Diet (low/no carb)
Here’s what they learned:
All of these diets worked when the
participants in the study followed them.
The problem is that less than one in
four of the subjects actually stayed on
their given diet for just this one year.
Much like you, these people didn’t fail
for lack of discipline; they failed for need
to satisfy the eating patterns to which
they are physiologically conditioned to
observe.
You see, from the time you were knee
high to a grasshopper, your diet has
been inundated with carbohydrates. Virtually every meal ever prepared for you
included more than adequate portions
of complex and/or simple carbs. The
human brain, which is dependent on
glucose (though it doesn’t need nearly
as much as it has been accustomed to
receiving), develops quite a strong affinity for the amount and frequency of the
carbohydrate feedings it’s been getting
over the years. This phenomenon is,
in fact, not completely dissimilar from
what we see in less benign addictions,
like narcotics for example. Your brain
develops a strong affinity for the given
substance and suffers agonizing withdrawal when consumption is reduced or
taken away.
When you attempted to curtail your
caloric intake and scale back your consumption of carbohydrates, the brain
staged a stern and diligent protest.
Under more reasonable dietary conditions, your discipline would have been
more than adequate to sustain adherence to caloric restriction, but when you
presumed to take away a large percentage of carbohydrates from your daily
diet, the pain of withdrawal made your
nutrition plan unsustainable.
Key to Dietary Adherence
The task of a well designed diet is to induce your body to become equally adept
at burning its own fat for energy as it
is to using stored carbohydrates. If you
want to get the weight off fast, there’s
no question that carb intake should
be significantly reduced. The trick to
accomplishing this without having your
brain throw a relentless and uncontrollable tantrum of food cravings is to give it
a periodic infusion of glucose prior to a
short period of carbohydrate restriction.
This sort of diet strategy has been used
successfully for decades and nowadays
is being referred to as carb cycling or
carb rotation.
Enter The Metabolic Inferno
Let’s face it, fat loss is hard. While some
diets will be easier to stick with than
others, the fact remains that no diet
that involves nutrient restriction can, or
indeed should, be sustained indefinitely.
You must understand that when you
our body
is determined to
hold its current
weight
and your brain
will revolt at the
first sign of
change
commit to a fat loss plan, the deck is
stacked against you from the very beginning. Your body is determined to hold its
current weight and your brain will revolt
at the first sign of change. Physiologically, you’re in a battle against homeostasis – the biological tendency to retain
your current body composition through
the regulation of metabolism, endocrinology, and other related processes. It’s
an uphill battle from the word go.
For this reason, it is my contention that
in the business of fat loss, speed is one
of the primary determinants of success.
Diets should not be run like a marathon,
but rather an all-out rapid sprint for the
finish. The Metabolic Inferno is designed
to be just that sort of diet. You sprint
through the 12 day meal plan with
perfect adherence, take the following
day for yourself, then sprint through
the cycle once more. In total, it’s a 25
day program! Hardly the marathon diet
you’re used to, no? After 25 days of
combining the Metabolic Inferno with
intense, heart pumping exercise, it’s not
uncommon to drop 10-12 pounds of
unwanted body fat. If you still have more
weight to lose at this point, simply eat
sensibly for the next two or three days
before lacing up your sneakers to start
another round of dietary sprints.
Nutritional Strategy
The Metabolic Inferno strategically
rotates your carbohydrate allowance in
order to placate the addictive tendencies of the brain and foster greater
compliance to the program en toto (as a
whole). Additionally, nutritional supplements will play a critical role in the
success of the program. The list below
includes a description that explains
the role that each supplement plays
in the success of the diet. The use of
these supplements not only makes the
diet extremely effective, but also highly
nutritious and health promoting. Do not
attempt the Metabolic Inferno
without them.
IsoBolic™ - is a delicious low-carb protein
drink that contains micellar casein and
whey isolate. Casein is an extremely slow
digesting protein that forms a gel-like consistency in the stomach that causes a six
hour sustained release of amino acids for
muscle repair and preservation. Casein
also helps you feel full and is an excellent
complement to fast acting whey protein.
Additionally, high protein intake is proven
to substantially elevate metabolism and
caloric expenditure.
VitaBolic™ – This super nutrient complex
delivers the highest quality sources for
vitamins and minerals through high
potency freeze-dried greens and berries,
which nourish the body and fight oxidative
stress. VitaBolic also boasts a blend of the
most potent phytonutrients, indoles, and
biochemicals for systemic (whole body)
nutrition and metabolic support. Other
features of this innovative formula include
bisglycinate chelate minerals, which represent the most readily absorbed form of
minerals possible, and a host of plant-derived carotenoids, which play a critical role
in protecting our cells against the damage
caused by free radicals.
HemoDrene™ - Fast and effective weight
loss normally requires the use of a
complete stack of thermogenic aids working together to create massive results.
HemoDrene™ is a revolutionary 6 in-1
fat loss formula that puts all the necessary fat loss products into one convenient
and powerful bottle. HemoDrene™ is a
research driven, state of the art metabolic
complex that elicits drug-like effects on
lipid metabolism and nutrient partitioning,
making weight loss a “no brainer”.
SuperFats™ - This stimulant free formula
uses extremely high quality fats to mobilize
stored body fats, increase metabolism,
improve insulin sensitivity, and support
healthy hormone and thyroid regulation.
This formula includes CLA, Sesamin, and
Pine Nut Extract; each of which is supported by scientific research to promote safe
and healthy weight loss.
AminoCell™ - is a specially formulated
intra-workout supplement that you mix
in your water bottle and sip throughout
your training session. AminoCell has been
precision engineered to stimulate protein
synthesis (repair and/or preservation of
muscle tissue), which is critically important to the calorie burning function of
your metabolism. You see fat burning and
energy production occur in the muscles.
Most diets strip away muscle faster than
they do fat, which leaves you looking no
better than when you started. AminoCell
signals protein synthesis and stops muscle
breakdown when it matters most— during
and immediately after your workout.
66 | ISSUE 19 | 2009 DXL
Workout Nutrition: Immediately
DAY 1 HIGH CARB
DAY 3 LOW CARB
Breakfast
1 Serving SuperFats
½c Plain Probiotic Yogurt with…
1 Serving Vanilla IsoBolic
Tbsp. Muesli Cereal
½c Mixed Berries
VitaBolic
Breakfast Smoothie
1c Frozen Fruit
1c Cottage Cheese
VitaBolic
Snack
IsoBolic Protein Shake
Zucchini sticks
Lunch
Tuna Salad (wrapped in lettuce)
Peach
Snack
Zucchini sticks
Dinner
Chicken breast
½ Sweet potato
Broccoli
Snack
½c Cottage Cheese with…
½ Serving IsoBolic Protein and
1 Tbsp. Natural Peanut Butter
Snack
1 Serving SuperFats
Lunch
Chicken Salad (wrapped in lettuce)
Snow Peas
Orange Wedges
Snack
1 Serving SuperFats
Dinner
Lean Veal or Bison
½c (prepared) Brown/Wild Rice
Green beans
Snack
DAY 2 LOW CARB
Day 4 METABOLIC
Breakfast Smoothie
1c Frozen Fruit
1c Cottage Cheese
VitaBolic
Breakfast
3 eggs any way you like them
Spinach
1 Serving SuperFats
VitaBolic
Snack
1 Serving SuperFats
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Lunch
Green Pepper Sticks
Orange Wedges
Snack
1 Serving SuperFats
Dinner
Whitefish
Steamed Asparagus
½ cup Raspberries
Snack
Lunch
2 Pepperoni Sticks
2 Cheese Strings
Broccoli & Cauliflower
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Dinner
Salmon Steak
Greens Salad
Snack
Prior/HemoDrene During/AminoCell Post/Return to meal schedule
DAY 5 HIGH CARB
DAY 7 HIGH CARB
DAY 9 METABOLIC
Breakfast
1 Serving SuperFats
Tbsp. Muesli Cereal
½c Mixed Berries
VitaBolic
Breakfast
1 Serving SuperFats
Tbsp. Muesli Cereal
½c Mixed Berries
VitaBolic
Breakfast
Spinach
1 Serving SuperFats
VitaBolic
Snack
Zucchini sticks
Snack
Zucchini sticks
Lunch
Peach
Lunch
Peach
Snack
Zucchini sticks
Snack
Zucchini sticks
Dinner
Chicken breast
½ Sweet potato
Broccoli
Dinner
Chicken breast
½ Sweet potato
Broccoli
Snack
Snack
Snack
DAY 6 METABOLIC
DAY 8 LOW CARB
DAY 10 HIGH CARB
Breakfast
Spinach
1 Serving SuperFats
VitaBolic
Breakfast Smoothie
1c Frozen Fruit
1c Cottage Cheese
VitaBolic
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Snack
1 Serving SuperFats
Breakfast
1 Serving SuperFats
Tbsp. Muesli Cereal
½c Mixed Berries
VitaBolic
Lunch
2 Pepperoni Sticks
2 Cheese Strings
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Dinner
Salmon Steak
Greens Salad
Snack
Lunch
Snow Peas
Orange Wedges
Snack
1 Serving SuperFats
Dinner
Lean Veal or Bison
Green beans
Snack
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Lunch
2 Pepperoni Sticks
2 Cheese Strings
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Dinner
Salmon Steak
Greens Salad
Snack
Zucchini sticks
Lunch
Peach
Snack
Zucchini sticks
Dinner
Chicken breast
½ Sweet potato
Broccoli
Snack
NUTRITION THE ANABOLIC DIET
DAY 11 LOW CARB
DAY 13:
Breakfast Smoothie
1c Frozen Fruit
1c Cottage Cheese
VitaBolic
If you’ve adhered to the plan strictly
for the last 12 days,
Snack
1 Serving SuperFats
Lunch
Snow Peas
Orange Wedges
Snack
1 Serving SuperFats
Dinner
Lean Veal or Bison
Green beans
Snack
DAY 12 METABOLIC
Breakfast
Spinach
1 Serving SuperFats
VitaBolic
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Lunch
2 Pepperoni Sticks
2 Cheese Strings
Snack
2 Tbsp. Ground Flax
1 Serving SuperFats
Dinner
Salmon Steak
Greens Salad
Snack
68 | ISSUE 19 | 2009 DXL
you may eat sensibly
today and indulge in a
special dinner tonight.
Tomorrow, return to day 1 of the cycle
and adhere precisely to the plan for
another 12 days.
NOTES:
If you workout in the morning, simply
switch meal 1 and meal 2 around
so that you’re having a light shake
before you train and the larger breakfast afterwards.
Absolutely no juices!
Drink water and the occasional tea or coffee.
Between this nutritional template and
your high intensity workouts, you have
every tool you need to sculpt the body
you want. Now it’s up to YOU to follow
through!
You can find all the supplements
recommended above at www.
nutrabolics.com Please go there immediately and get what you need to
succeed.
IsoBolic Protein (Vanilla)
SuperFats
HemoDrene
VitaBolic
AminoCell
With the Metabolic Inferno, all your
obstacles have been removed. You
are now equipped with every resource necessary to make rapid and
lasting weight loss a reality. Seriously!
If you can’t make this work, you need
to reconsider your commitment to
achieving your goals.
Now get after it!
Chris Cubitt, owner of Primetime
Performance Systems in Owen Sound
Ontario, has been consistently at the
top of the strength & conditioning
industry for over twelve years and is
known for his very cerebral approach
to building muscle, burning fat, and
improving athletic performance.
BUILD MUSCLE AND
SUPPORT RECOVERY
With Egg Protein Isolate
Eggs have an amino acid pattern
almost matching the human requirement for essential amino acids (Food
and Agricultural Organization protein
value=100)
Biological value (nitrogen retained/
nitrogen absorbed x 100) is an indicator
of a protein’s ability to support growth.
Basically, it indicates how much of the
protein in a food is actually incorporated into your body’s protein tissues
after it is eaten. The biological value
of egg protein is 94%. Eggs provide
more amino acids for growth and tissue
maintenance per gram than even meat,
including beef, chicken, pork and fish.
Let’s not forget one other important
measure of protein quality, the Protein
Efficiency Ratio. This is a ratio of how
much body weight is gained to how
much of the protein is ingested. Egg
protein isolate has the highest protein
efficiency ratio of any dietary protein.
If you are trying to put on muscle, you’ve
got to have high quality protein. One of
the highest quality protein sources available is egg protein isolate, also known
as egg albumin. Let’s look at some of
the facts about egg protein isolate’s
properties as a dietary protein.
The simplest way to estimate the quality of a protein food is to look at the
profile of its individual amino acids.
Each protein food has different levels
of essential and nonessential amino
acids. Each food’s amino acid profile
is then compared to a standard profile
with an emphasis on essential amino
acids. This is called “Chemical Scoring”.
Egg protein is THE standard that is used
in a chemical scoring scale for protein
quality and has a rating of 100. All other
proteins are compared to egg as the
standard for protein for quality.
70 | ISSUE 19 | 2009 DXL
Finally, because some proteins are not
as efficiently digested (bioavailable)
there is a need to not only their chemical score (see above) but also their
digestibility. This type of testing is called
Protein Digestibility-Corrected Amino
Acid Score (PDCAA). Digestibility of egg
protein is 97%. This means that 97% of
the egg protein is absorbed as amino
acids, which are available for new
protein synthesis and replacement of
lost protein. The resulting PDCAA score
for egg protein isolate is 1, the highest
possible score.
Egg protein isolate is perfect for building
muscle and supporting recovery from
high intensity training sessions. If you
are going to spend your money on a
protein supplement, you would be wise
to look for one that includes egg protein
isolate.
MUSCLE
AND SUPPORT
RECOVERY
INCREASE CELL VOLUME
AND PROTEIN SYNTHESIS
With Alanyl-l-glutamine
(Sustamine™)
L-glutamine is a staple supplement in
bodybuilding circles. In the mid 90s it
was all the rage, and with good reason.
Glutamine is found in high concentrations in skeletal muscle and is the
most prevalent amino acid in the blood
stream. One of the reasons it is so
prevalent is because many cells of the
body readily manufacture it, using some
of it within the cell and releasing the
rest into the blood stream to be used by
other cells. Glutamine is important for
protein synthesis in muscle tissue. It is
also important for gluconeogenesis, pH
regulation, and as a precursor of nucleotide bases and the ubiquitous antioxidant glutathione. Glutamine is also an
important fuel for rapidly dividing cells
such as immune cells and cells of the
digestive tract.
Although glutamine is technically a
non-essential amino acid, it has been labeled “conditionally essential” because
of its role in our body’s ability to handle
stress. During physical stress or illness,
glutamine is released primarily by skeletal muscles where it is then shuttled to
tissues that need it. The lungs are the
second largest contributor of free glutamine during stress. When faced with
chronically high levels of stress, muscle
and the lungs must bare the brunt
of supplying the rest of the body with
glutamine. This is in part responsible for
the wasting associated with illness.
It is clear that glutamine plays a vital
role in many areas important to athletes
and those that participate in high
intensity training, hence the popularity
of glutamine supplements. Yet all is not
as it might seem with most glutamine
supplements. As much as 75% of the
glutamine you put down your gullet will
be taken up and oxidized by your gut.
Very little of it will actually get into the
blood stream. Not only that, but a good
percentage of what does get past the
gut will be converted to glucose in the
liver. Merely dumping some glutamine
in a glass and swigging it down is simply
(and sadly until now) an ineffective way
of getting glutamine to the muscle.
Despite the ineffectiveness of using
straight l-glutamine to supply hard working muscle this important amino acid,
there is another way to get glutamine
to go where you want it. By hooking two
amino acids together creating a “dipeptide” we are able to take advantage of
a different transport mechanism in the
gut, the oligopeptide transporter PepT-1
to be specific. By absorbing the dipeptide
intact, it allows significantly more glutamine to avoid oxidation by gut mucosa
cells and reach the peripheral tissues.
Keep in mind that if you can’t get the glutamine to the muscle cells, you will not
get the cell-swelling and anabolic effects
of increased glutamine levels.
Recent studies done with exercising rats
were able to demonstrate the superior
effectiveness of supplementing alanyll-glutamine, compared to pure l-glutamine, for raising glutamine levels in
exercised muscle tissue. Now, if you’re
thinking rat studies are not as good as
human studies, consider the difficulty of
getting permission to remove a persons
gastrocnemius and soleus muscles
to measure protein, glutamine, and
glycogen concentrations. Even if you
did get permission it would be pretty
difficult to find human volunteers! In
this type of research, animal subjects
are a valid test of the benefits of using
alanyl-l-glutamine over l-glutamine. The
authors go on to point out that muscle
glutamine concentrations are important
for increasing cell volume and protein
synthesis within the muscle cell, and
that alanyl-l-glutamine has shown itself
to be superior in this regard compared
to taking regular l-glutamine.
The way I see it, and I think I see it
pretty clearly, if you are going to use
glutamine as a supplement, why in the
world would you knowingly use a form
of glutamine (i.e. l-glutamine) that has
no chance of doing what you want it to
do? Take the time to find the dipeptide
form “alanyl-l-glutamine” and get the
real benefits this amazing amino acid
has to offer.
References:
1) Rogero MM, Tirapegui J, Pedrosa RG, Castro
IA, Pires IS. Effect of
alanyl-glutamine supplementation on plasma
and tissue glutamine concentrations in
rats submitted to exhaustive exercise. Nutrition.
2006 May;22(5):564-71.
2) Cruzat VF, Tirapegui J. Effects of oral supplementation with glutamine and
alanyl-glutamine on glutamine, glutamate, and
glutathione status in trained rats
and subjected to long-duration exercise. Nutrition. 2009 Apr;25(4):428-35.
SUPPLEMENT SCIENCE
REDUCE BODY FAT
ACCUMULATION
With Pine Nut Oil
Oils are quickly gaining a reputation as
being more than just liquid calories.
The fatty acids in olive oil for example
demonstrate consistent beneficial cardiovascular effects. In addition, obesity,
which contributes to heart disease, has
been the subject of research involving
fatty acids such as conjugated linoleic
acid (CLA). More recently a new fatty
acid has become the center of attention because of its unique properties.
Pinolenic acid is a very special fatty acid
found in high concentrations in Korean
pine nuts, and recent studies have
shown that it can reduce appetite and
may even work synergistically with other
fatty acids to enhance fat loss.
Pinolenic acid (all-cis-5,9,12-octadecatrienoic acid) from pine nut oil appears
to have a unique ability to boost raise
cholecystokinin (CCK) levels after a meal.
CCK is a gut peptide that is released in
response to feeding and then travels to
the brain where it reduces appetite.
In a recent study Korean pine nut oil
was used in a randomized, placebo-controlled, double-blind cross-over trial to
see what effect it had on appetite and
several other hormonal regulators of
appetite. Subjects received 3 grams of
either pine nut oil or olive oil (placebo)
with breakfast. After the meal those
subjects who received pine nut oil had
significantly higher blood CCK levels
and reported less desire to eat. Keep in
mind that true appetite suppressants
that aren’t stimulants of some kind are
rare, so this suggests that Korean pine
nut oil could be a simple way to make
dieting easier.
72 | ISSUE 19 | 2009 DXL
In addition to reducing appetite, pine
nut oil may offer significant benefits
when combined with CLA. CLA is a
unique form of fatty acids naturally
present in beef and milk products. CLA
has been shown to alter fat cell metabolism such that it causes a reduction in
body fat over time. Furthermore, CLA
has been shown to offer beneficial effects in the case of cancer, cardiovascular disease, obesity and diabetes. CLA,
however, can have a negative impact on
the way the liver handles fats, leading
to an increased lipogenesis and hepatic
lipid storage (not good). Pine nut oil has
been shown to have a positive impact
on lipid metabolism so researchers investigated what impact combining them
might have.
Rats were put on diets containing either
CLA, CLA + pine nut oil, or a standard
diet. Both the CLA and CLA + pine nut
oil diets strongly decreased body fat
accumulation over time. A significant
increase in the liver weight was found in
the CLA-treated mice in comparison to
the standard diet animals. An increase
in liver weight is an indication of undesirable effects of CLA on hepatic lipid
metabolism. Interestingly, the combination of CLA and pine nut oil in the
diet almost completely prevented the
increase in liver weight. Although other
fatty acids such as those from fish oil
have also helped to prevent an increase
in liver weight, these same fatty acids
have also decreased CLA’s effect on fat
cells. Korean pine nut oil is the first so
far that leaves CLA’s fat shrinking effects intact while protecting the liver.
Korean pine nut oil is an interesting oil
with unique properties that offer real
benefits for anybody looking to cut body
fat.
References:
1) Pasman WJ, Heimerikx J, Rubingh CM, van
den Berg R, O’Shea M, Gambelli L,
Hendriks HF, Einerhand AW, Scott C, Keizer HG,
Mennen LI. The effect of Korean
pine nut oil on in vitro CCK release, on appetite
sensations and on gut hormones
in post-menopausal overweight women. Lipids
Health Dis. 2008 Mar 20;7:10.
2) Ferramosca A, Savy V, Conte L, Zara V.
Dietary combination of conjugated
linoleic acid (CLA) and pine nut oil prevents
CLA-induced fatty liver in mice. J
Agric Food Chem. 2008 Sep 10;56(17):814858.
Accelerate POST
WORKOUT RECOVERY
With Waxy Maize Starch
Exercise causes temporary changes in
the metabolic environment of muscle
tissue. These changes favor catabolism
during exercise and anabolism immediately after exercise. Because these
changes are acute, some lasting only
a few hours, post workout nutrition is
critical to optimizing the anabolic effect
of your training. Your post workout meal
or supplement should contain both carbohydrates and protein, however, let’s
focus on carbohydrates.
Carbohydrates are important not only
for athletic performance but also for
optimal recovery after training. Under
normal circumstances, after a meal for
example, muscle cells transport glucose
across the cell membrane in response
to the hormone insulin. Insulin binds
with its receptors at the cell surface
causing a cascade of events that ends
with proteins, called glucose transporters, being translocated to the cell
surface. Once at the cell surface, these
glucose transporters allow glucose to
pass through the membrane where it
can be phosphorylated and eventually
stored as glycogen. After a workout,
however, muscle cells become hypersensitive to insulin. But that isn’t all
that makes this post-workout time so
special. Studies have shown an increased ability of muscle tissue to take
up serum glucose immediately following
strenuous exercise. This enhanced ability to take up glucose is due to what is
called, “non-insulin dependent glucose
uptake”. The combination of enhanced
insulin sensitivity and increases noninsulin dependant glucose uptake
create a window of opportunity to really
load the muscle with glycogen.
SUPPLEMENT SCIENCE
Carbohydrates are present in many different foods but whole foods are usually
digested too slowly to take advantage
of this “metabolic window”. A liquid
supplement containing carbohydrates
is a must in this situation and one containing Waxy Maize in particular would
be a smart choice.
SHUTTLE CREATINE
INTO MUSCLE CELLS
With Magnesium-Creatine
Chelate
Waxy Maize (so called because of the
“waxy” appearance of the inner kernel
when split) is a unique type of corn
starch. There are two primary types of
starch, branching called amylopectin,
and a non-branching form called amylose. Most starch that we get from food
is about 70-75% amylopectin. The rest
is in the form of amylose. Glycogen in
your muscles exists much in same form
as amylopectin.
Waxy Maize enters
the blood stream
quickly and serves
the muscles’ energy
needs immediately
Waxy Maize is unlike most other starches in that it doesn’t have any amylose.
Its starch is composed entirely of amylopectin. This matters because amylopectin and amylose are digested differently.
Amylopectin is easily and completely
digested in the small intestine. Amylose
is slower to digest, and can even be
converted into “resistant” starch which
acts as a type of fiber. What this means
for bodybuilders is that Waxy Maize
will enter the blood stream quickly and
serve the muscles’ energy needs almost
immediately without causing gas or
bloating. Waxy Maize will also be completely digested allowing more efficient
replenishment of glycogen stores. As
a pure starch (no fructose), it will also
resist first pass storage within the liver.
All of this makes it a perfect carbohydrate for post workout supplementation.
When shopping for a supplement to
feed your hungry muscles after working out, look for one that contains Waxy
Maize to ensure easy digestion and
efficient glycogen replenishment.
References:
1) Burke LM, Kiens B, Ivy JL. Carbohydrates and
fat for training and recovery. J Sports Sci. 2004
Jan;22(1):15-30.
2) Ivy, J.L., Katz, A.L., Cutler, C.L., Sherman,
W.M. and Coyle, E.F. (1988a). Muscle glycogen
synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology,
64, 1480–1485.
There is one supplement, perhaps
second in popularity only to protein,
called α-methyl guandino-acetic acid, or
more commonly known as “creatine”.
Creatine supplementation is well known
for imparting significant performance
benefits as well as supporting muscle
growth and strength gains. This is in
addition to many other beneficial health
effects.
While creatine is naturally found all
throughout the body, 95% of it is found
in skeletal muscle. The rest is distributed between various organs such as the
brain, liver, kidney, and testes. Consuming a normal diet you will probably eat
about 1 gram of creatine per day. Bodybuilders consuming large quantities of
beef may get double that. About 1 gram
of creatine is also made from scratch
in the liver, kidney, and pancreas with
the majority being made in the liver and
kidney. Under normal conditions, breakdown of creatine and phosphocreatine
match intake and production causing
average creatine levels to remain unchanged from day to day.
When used as a supplement, creatine
is transported into tissues against
a concentration gradient through a
sodium-dependent transporter. Generally speaking, creatine supplementation
down-regulates the creatine transporter,
thus limiting the amount of creatine
stored in muscle tissue with chronic
supplementation. Nevertheless, in
order to realize the benefits of creatine
supplementation, levels within muscle
cells must be elevated above normal.
Finding another way to get creatine into
cells is a possible work-around for the
transporter hurdles. One such alternative route is one that transports cations.
Creatine, when chemically combined
with a cation such as magnesium, may
be able to enter muscle cells without the
traditional creatine transporter. Turning
creatine essentially into a cation itself by
chelating it with magnesium would allow
it to enter the cell through ligand-gated
cation channels. These are channels
located on the cell membrane near the
neuromuscular junction. Acetylcholine,
released from the motorneuron activates the channel allowing cations such
as magnesium to enter the cell.
A study comparing the effects of supplementing creatine and magnesium separately or a magnesium-creatine (Mg2+-Cr)
chelate showed promising results. Not
only did they show the expected increases in torque and power, but intracellular
water was increased significantly more
in the Mg2+-Cr chelate group compared
to taking the two separately. The authors
suggest that this is likely due to greater
creatine levels within the muscle cells.
Mg2+-Cr chelate may also reduce the
necessity of consuming large amounts
of carbs with your creatine. This would
offer a significant benefit to someone
trying to keep their sugar intake low
when trying to cut body fat.
These days there are many forms of
creatine available to bodybuilders. Most
of these are, to be perfectly honest, a
waste of money. Mg2+-Cr chelate however shows real promise as a superior
(i.e. more anabolic) form of creatine,
allowing higher levels of creatine within
cells than when supplementing with
creatine monohydrate or other nonchelated forms.
If you are not already supplementing
with creatine, start now, but don’t rush
out and buy any old (or new) form of
creatine. Look for Mg2+-Cr chelate,
and experience the full potential of this
anabolic supplement.
References:
1. Terjung RL, et al. American College of Sports
Medicine roundtable. The physiological and
health effects of oral creatine supplementation.
Med Sci Sports Exerc. 2000 Mar;32(3):706-17.
2. Walker J (1979) Creatine: Biosynthesis, regulation, and function. Adv Enzym 50: 117-242.
3. Wyss M and Kaddurah-Daouk R (2000)
Creatine and creatinine metabolism. Physiol
Rev 80: 1107-1213
4. Brilla LR, Giroux MS, Taylor A, Knutzen
KM. Magnesium-creatine supplementation
effects on body water. Metabolism. 2003
Sep;52(9):1136-40.
Transformation
By: Philippe Landry
YOU DON’T JUST WANT TO CUT FAT
YOU ALSO WANT TO GAIN MASS
74 | ISSUE 19 | 2009 DXL
Transformation
I would like to begin by saying I’m by no
means a professional bodybuilder or fitness athlete, I am just your Average Joe
who trains 3-4 times a week. I know
what to eat, but generally find myself
indulging in the ‘not so healthy’ alternatives. You may also find me slugging
back a few beers on the weekend with
my buddies. But being in the supplement industry I knew it was time to get
my act together.
Here is what a typical low
carb day looks like for me.
Sample
Back Training Regimen:
8:00AM
I put myself up to a 12 week Nutrabolics
challenge to lose the maximum amount
of fat possible while gaining lean
muscle mass. Working at a supplement
store I’ve built a great level of trust with
my customers; however, I wanted to
prove that diet and hardcore training
really do work on fat loss and practice
what I preach.
Low carb Protein Bar: 20g Protein / 8g
Here’s a sample of my back training.
Although the routine might look strange
and unconventional to some people, it
will work your entire back from the lower
region to the lats. Make sure you avoid
ritual training. Mix up your exercises,
and as you get bigger you will hit max
weight on some sets and work on hypertrophy on others further substantiating
your endurance and cardio. I always
schedule my legs on Monday and my
back on Thursday to allow some rest between these two major muscle groups.
The first thing you have to examine, and
generally tweak when you decide to
cut weight is your diet. I implemented
a very low card diet with a maximum of
two days higher carbs. I cycled my carb
intake simply because I needed enough
energy to train big muscles like my legs
and my back. (Remember, you don’t just
want to cut fat, you want to gain mass
as well!!) Carbohydrates are also an
important factor for recovery; if you don’t
take them after you train your body cannot grow. You will also notice the high fat
day that follows the high carbs day; this
helps with getting used to the low carb
intake without any major crash of energy.
Non-saturated fats will help you lose
more weight and help your joints too.
IsoBolic Chocolate Protein Shake
(1 serving): 45g Protein / 4g Carbs
BEFORE
10:00 AM
Carbs / 5g Fat
12:30 PM
1 Chicken breast, Vegetables, Golf Ball of
Rice: 30g Protein / 5g Fats / 18g Carbs
2 tablets of each of the following:
HemoDrene, VitaBolic, SuperFats
3:00PM
4:00PM
Hemotest (4 tablets)
NOZ IV (1 serving): 3g Carbs
4:30PM
AminoCell sipped intra-workout (1 serving)
6:00 PM
(1 serving): 45g Protein / 4g Carbs
8:00PM
Salmon and Vegetables or / Filet Mignon
and Vegetables 3g Protein, 5g Carbs,
15g Fats
SuperFats & Chrome Picolinate
(1 serving)
11:00PM
Hemotropin (4 tablets)
IsoBolic Protein Shake (1 serving):
30g Protein / 2g Carbs
AFTER
Warm-up
Giant Set Pull up
12-8-6
Bent Over Barbell Row
12-8-6
Deadlift
12-8-6
Underhand Cable Pulldowns
8-6-4
(last rep drop set with 60% weight) (max weight on last set) Seated Cable Row
5X5
Pyramid
Low-Mid-High-Mid-Low
Wide Grip Pulldown
25-15-12
Twelve weeks ago I started on this diet
and supplement program, and through
watching what I eat and training hard I
have lost 24.7lbs. I feel more confident
and healthier than ever before. Being a
slightly overweight supplements store
owner made it difficult to come across
as believable, but now, people at the
gym ask me for training tips, and I’m
able to truly recommend products that
work. Losing almost 25lbs required a
change in my lifestyle. It was difficult
but worth every minute. There’s nothing
better than feeling good in your own
skin while performing at your max all
day long!
‘
I feel
more
confident
and
healthier
than ever
before
‘
As a man on the go – whether I’m at
home or office, in my car or at the gym
for instance, it can be difficult to eat six
small meals throughout each day. With
this kind of lifestyle, the best alternative
is supplementing with protein powder
and other supplements.
IsoBolic Protein (30g) mixed in with 1
slice Weet-Bix Cereal: 6g fiber/ 20g Carbs
Omega-3 oil (2 tablespoons)
2 tablets of each of the following:
HemoDrene, VitaBolic, SuperFats
It can be difficult to discern what is accurate and what isn’t. In the fitness world, some ideas are touted as law just because that’s the way things have always been done. Here at DXL, though, we’re not taking anything for granted - if the science doesn’t stack up, you’ll be the first to know. Read on to find out the difference between mere myth and fitness fact.
MYTH: CARBOHYDRATE INTAKE IS BAD WHILE DIETING
/THE TRUTH:
Low-carb, no-carb, carb-cycling… you’ve
heard them all. Just hearing so much talk
about all of these carbohydrate-restricting
diets is nearly enough to make you avoid
carbohydrates altogether, given the unfair
media portrayal of the macronutrient. But
is cutting carbohydrates really optimal
for performance, especially in a caloric
deficit? Despite what you’ve probably
heard, it’s not.
Recent scientific studies have found
that the most important factor determining weight loss in any diet is simply the
amount of calories one consumes (1).
If you are in a caloric deficit, you will lose
weight, and if you’re in a surplus, you’ll
gain. So that means you don’t have to cut
carbohydrates drastically to lose weight.
This is good news for any athlete, because
carbohydrates have an abundance of benefits, especially when consumed around
exercise sessions. As you probably know,
carbohydrates are the body’s preferred
source of energy, fueling your muscles so
you can perform. And when combined
with protein, as in ANABOLIC WINDOW™,
carbohydrates help promote optimal
recovery.
Studies have shown that when taken
together, ingestion of carbohydrates and
protein promote a great insulin response
and muscle glycogen synthesis rate than
when taken alone. In fact, one group of
researchers found that muscle glycogen
synthesis with a protein/carbohydrate mix
was elevated to twice the level created by
carbohydrates alone in the post-workout
period.
And making the most of this post-workout
period is crucial, as you need to take your
body out of a catabolic state and into an
anabolic one. Because of this, the fastacting carbohydrates and sequentiallyreleased protein complex of ANABOLIC
WINDOW™ are ideal; studies show that
such a combination promotes a muscle
glycogen storage rate of nearly five times
that of protein alone.
But the powerful punch of protein and
carbohydrates is not only ideal for post-
Illustration: Chris J. Flecker
muscle glycogen
synthesis with a protein/
carbohydrate mix was
elevated to twice the
level created by carbohydrates alone
SOURCES:
1. Park, Madison. Low Fat? Low Carbs? Answering best diet question. CNN Health, 26 February 2009.
2. Van Loon, Luc JC, et al. American Journal of Clinical Nutrition, 2000: 72: 106-111.
3. Zawadzki, K.M., et al. Journal of Applied Physiology, 1992: 72: 1854-1859.
4. Cribb, Paul J. and Hayes, Alan. Medicine & Science in Sports & Exercise, 2006: 38(11):1918-1925.
76 | ISSUE 19 | 2009 DXL
workout consumption – it can benefit
athletes when consumed before exercise,
as well. A study that had athletes supplement protein and carbohydrates before
exercise as well found that this “strategic
consumption” method resulted in greater
increases in lean body mass and strength.
So don’t waste your workout – make the
most of the window of opportunity with
ANABOLIC WINDOW™.
MYTH: ALL GLUTAMINE IS CREATED EQUAL
/THE TRUTH:
For years, glutamine hasn’t received the
respect it deserves. Traditionally classified as a “non-essential” amino acid,
strength athletes have failed to give it as
much attention as BCAAs – leucine, isoleucine and valine – or other endurance
and recovery products such as betaalanine or citrulline malate. Thankfully,
though, the fitness world has realized
the power of glutamine, particularly its
ability to promote optimal recovery after
exercise.
But there is still some uncertainty surrounding glutamine. One issue that
has been debated is whether all forms
of glutamine have the same ability to
enhance recovery. While a lot of selfappointed ‘experts’ may tell you that
the form of glutamine has makes no
difference in terms of recovery, they are
sadly mistaken. Science shows that the
most powerful form of glutamine is the
glutamine peptide, the key ingredient in
GLUTABOLIC™.
The difference between traditional
glutamine and glutamine peptides lies
in the amino acid structure. Peptidebonded glutamine consists of a chain of
amino acids, which allows for superior
transport through the blood stream
and into the muscle tissues where it is
needed. Glutamine peptides are highlystable and readily absorbed, providing
optimal recovery.
Sadly, all glutamine isn’t the same.
Free-form glutamine has a few flaws
that glutamine-peptides do not; for
instance, free-form glutamine tends to
break down quickly and cannot utilize
the peptide-transport systems of the digestive tract. But when muscle recovery
is at stake, you want all the advantages
you can get.
Research has shown that glutamine is
particularly effective after training, and
products such as GLUTABOLIC™ can be
taken with any other post-workout nutrition of your choice. Studies show that
the ingestion of glutamine after exercise
Unfortunately, these potent effects aren’t
guaranteed, depending on what type of
Illustration: Chris J. Flecker
results in elevated
levels of muscle glycogen as well as wholebody carbohydrate
storage (1).
glutamine you’re using. While glutamine
peptides offer stable structure and superior delivery, studies have shown that
more than 50 percent of traditional freeform glutamine is removed by the body,
and that a mere 10 percent is all that
reaches extra-cellular fluid (2). Yikes.
With numbers like that, it’s not hard
to do the math. So when glutamine
shopping, check the label; you can save
some serious cash and gain some serious muscle with glutamine peptides.
SOURCES:
1. Varnier, M., et al. Stimulatory Effect of glutamine on glycogen accumulation in human skeletal muscle. American Journal of Physiology – Endocrinology
and Metabolism: 1995; 269: E309-E315
2. Bowtell, J.L., et al. Effect of oral glutamine on whole body carbohydrate storage during recovery from exercise. Journal of Applied Physiology, 1999; 86:
1770-1777
NUTRITION
TIPS FROM THE
NUTRITION TIPS FROM THE PROS
PROS
Age: 23
Height: 5’6.5
Weight: 120 lbs
Location: North Vancouver
Whether you’re a professional athlete or a business professional, the importance of
an active, healthy lifestyle is forever relevant for your everyday performance. In order
to perform your best, whether it’s in the office, at the gym, on the court or in the ring
– a balanced diet combined with physical activity will allow you to rise above your
competition. DXL spoke with a selection of athletes and professionals to discover
what it takes for them to reach the top.
Ari Holcombe
Congratulations on winning the first
annual Canadian Swimsuit Model
of the Year! What was the best part
about being up on stage in front of hundreds of people in your bathing suit?
It is a good way of getting my need to
perform fulfilled! And it’s a great way to
have a lot of fun and to feel ‘famous’ for
a night.
What gives you the confidence to get
on stage?
Years of dance recitals, and a very gregarious personality.
How often do you workout to get that
bikini body of yours?
Not very often... although I do have to
keep pace with my five year old son!
Do you prefer the gym? Or do you
have an unconventional training
method?
During the winter I do prefer the gym,
but summer is more fun for me as I do
a lot of outdoors activities: Paintball, canoeing, 4x4ing, skeet & target shooting,
cycling and rollerblading.
What’s the most important muscle
group to train for the bikini competition?
It depends on the contestant I think,
but for me it is definitely my abs as my
tummy is the first place I gain weight.
What exercise works best for it?
Describe your typical workout for that
body part.
Leg lifts, cardio, and hanging crunches.
What are you best known for, outside
of the gym?
Honestly, being one of the boys when
outdoors or being a total closet geek
indoors. I love comic books, painting
78 | ISSUE 19 | 2009 DXL
Photo: Karolina Turek
Hair & Make-up: Breianne Zellinsky
models, and board games.
When preparing to hit the stage in
your two-piece, what does your diet
consist of?
Not much the day of a competition.
Instead of ‘dieting’ I just try to eat as
healthy as possible – it’s part of my
lifestyle. But I can mostly eat whatever I
feel like.
What’s your favourite healthy meal?
(That you cook – or eat in a restaurant)
The Fresh Fish Bowl with the Cowboy
Salad at Browns Social House. And the
BEST Vietnamese noodles in town at
Au Petit Cafe. At home I make Thai beef
salad called Larb - my dad taught me
the recipe.
What’s your favorite cheat meal?
Vera’s Spicy Chicken Burger DRENCHED
in hot sauce and with malt vinegar fries
with salt.
Do you have any tricks for warding off
cravings?
I eat seasoned seaweed when I can’t
eat right away or don’t have time for a
meal as it is a natural appetite suppressant. If you want sugar, have an apple.
Any fruit will do as all the sugars in them
are natural. If you are really craving
chocolate, reach for the dark organic
type as the added sugar and milk are
what are the most fattening.
What is one tip for DXL readers when
it comes to eating right and living a
healthy lifestyle?
All those things your mum told you:
Don’t drink pop, eat lots of veggies and
fruits, take your own lunch to school or
work, don’t spoil your dinner or meals
with cookies or other munchies, plan
your meals and avoid fast foods.
What are your goals for the future?
To continue my modelling career and
further my horizons. I am attending John
Casablanca’s Hair Axis Program in the Fall
and I want to one day own my own salon.
BJ Chursinoff
How did you first get involved in the
supplement industry?
I was about 20 years old at the time I
got my first job in the industry. It started
off as a part-time gig at GNC. I had been
working out hard for about 5 years by
then and I had realized that taking as
many supplements as I had been was
getting expensive. So I thought about
how I could bring that expense down.
Working in a supplement store afforded
me some staff discounts.
What’s the greatest thing about being
a store manager?
It may sound corny, but the greatest
thing is being able to help people realize
their personal goals – whatever those
might be.
How often do you work out?
Depending on the type of training I’m
doing, it will range from 3 to 6 times per
week.
What’s your weekly training routine?
Right now I’m experimenting with a
pseudo total body workout performed 6
days per week.
Today’s Workout:
Chest: 3 x 10 – 12 reps
Back: 3 x 10 – 12 reps
Triceps: 2 x 10 – 12 reps
Hamstrings: 3 x 10 – 12 reps
Calves: 3 x 10 – 12 reps
*150 sec RI between sets
*Train with absolute heaviest weight you
can handle with proper form
What’s your favorite muscle group to
train?
sleep better through the night and
wake up feeling refreshed and ready
for the day ahead. I can train with more
strength, endurance, focus and energy.
I can recover more rapidly from my training sessions. Basically, supplements
affect every aspect of my training.
What’s your favorite supplement? Why?
I would have to say Anabolic Window because it’s the perfect post workout solution. In Anabolic Window there are three
supplements in one that are designed
to maximize your recovery and muscle
building potential. You get: 1. the best
form of carbohydrates (Waxy Maize), 2.
the best form of proteins (Whey Hydrolysate), and 3. individual amino acids
(BCAA’s, Glutamine, Arginine, Taurine).
Age: 28
Height: 5’11”
Weight: 205lb
if I eat well,
I feel great,
my training is
skyrocketed,
and I look my
best.
.
What’s your favorite cheat meal?
When I’m cheating I don’t discriminate.
I will eat anything that is delicious and
available. The main treats would be
pizza and ice cream. Warm and salty,
cold and sweet!
it comes to eating right?
You are what you eat. Eat great, look
and feel great. Eat poorly, well…you get
the idea. Here’s the kicker though, you
get to choose what you eat. Nobody is
going to force you to adapt to a sound
nutritional plan. Nobody is going to
pin you down and force feed you lean
proteins, vegetables and essential fats
each and every day. You have to decide
what you want your life to look like.
When and if you decide, there are plenty
of people around (including me) who
will be glad to help you to make the best
decisions regarding your eating habits.
I like training them all, but lately I have
developed a desire to train my legs with
a newfound passion.
How does your nutritional intake support your fitness goal?
It makes or breaks my chances of realizing my personal fitness goals. If I eat
poorly, I feel horrible, my training suffers
and I look less than my best. But, if I eat
well, I feel great, my training is skyrocketed, and I look my best.
Tell us what supplements you’re currently stacking?
I’m stacking Vitabolic, high amounts of
EPA/DHA, Whey protein, Hemodrene,
Hemotest, Hemptropin and Anabolic
Window.
How do you find supplements affect
your performance?
With the right supplements I can have
more energy throughout the day. I can
Photo: Gurm Sohal
Age: 29
Location: Brazil
Measurements: 36-23-36
Profession: Personal trainer,
model
www.diana-tyuleneva.com
Diana Tyuleneva
Competition History:
2005-1st place Rookies - State of Rio de
Janeiro
2007- 3rd place Brazilian 2005- 1st place
Rookies Brazil
2005- 1st place IFBB contest State of Rio
de Janeiro, Brazil 2006-overall champion.
Amateur European Championship WFF
2006- Overall Winner - Pro Champion
European Championship WFF
2007- 3rd place Brazilian Nationals IFBB
2008- 1st place Rio de Janeiro State IFBB
2008- 3rd place Brazilian Championship
2008 Nationals IFBB
2008- 1st place Rio State IFBB
2009- 2nd place Brazilian Nationals IFBB
keeping your
blood sugar in
check is the
key to keeping
your body fat
under control!
How did you first get involved in
weight training?
I seriously started to lift about 10 years
ago. But I always loved the idea of being
strong and matching up to the guys in
school. I would challenge the boys to
sprints, pushups, and whatever other
athletic event I could showcase my
skills.
I work out about five times a week in the
off season, and about six days per week
when I’m training for a show.
What’s your favorite muscle group to
train?
I love to work out my upper body. Shoulders are my favorite muscle group.
What is your short term fitness goal?
I want to compete in the US and Canada
in 2010 and make it to the Olympia by
2012-13.
Describe what you eat in a typical day.
Breakfast is usually a combination of
egg whites, an IsoBolic protein shake
and either whole wheat toast or some
sweet potato hash browns. (I use just a
sprinkle of olive oil to cook these.)
I usually have an IsoBolic protein shake
again before and after my workouts.
My other meals are protein based. I try
80 | ISSUE 19 | 2009 DXL
Photo: Pedro Nossol
and vary my protein intake including
chicken breast, salmon, lean red meat,
tuna, and turkey. At all times I try to
keep a 50% protein ratio, with a 35%
carb and 25% healthy fats making up
my typical offseason diet. I will eat more
brown rice and potatoes with my meals
and sometimes also include some pasta
with marinara sauce for lunch when
not getting ready for a show. Once in
a while I might eat some “cheat” foods
like pizza, but my body is used to eating
clean so there are no real cravings. The
key is to keep your portions small, and
the meal frequency at 3-hour intervals.
Before I go to sleep, I usually have
another IsoBolic shake to keep my body
fed until I wake up.
Do you have a diet you follow?
Yes. Even during off season I try to eat
clean, every 3 hours, high protein food
What supplements do you currently
take?
I firmly believe in keeping a positive
nitrogen balance, so I try to ingest as
much quality protein as I can. Besides
basic whey protein, I take IsoBolic
protein before I sleep. Because it has a
multi-stage protein mix, I like to drink it
before I go to bed in order to maximize
the protein synthesis process. As we all
know, Micellar Casein is a great protein
to ingest when you cannot replenish
your protein intake every three hours.
I also love Hemodrene. Although I’ve
been a hard gainer all my life, now that
I’m a little older, I need to keep the glycemic index of my meals at a manageable level, and Hemodrene is great for
that. I highly recommend this product
for those that are looking for a way to
manage their blood sugar levels during
carbohydrate consumption.
What’s your favorite supplement?
Hemodrene - because keeping your
blood sugar in check is the key to keeping your body fat under control!
I don’t believe in diets. I think that an
athlete or anyone interested in health
and improving his/her aesthetics needs
to not only train in the gym, but also
train the body to eat properly on a regular basis. Keeping a diet with at least
40-50% protein ingestion is a good way
to build a nutritional plan that will build
a better body.
Marcus Ringe
How did you first get involved with
bodybuilding?
I started with swimming but my height
was not good. Then I started weightlifting.
What’s the greatest thing about being
a bodybuilder?
The feeling of accomplishment and
satisfaction after a workout.
Five days a week.
What’s your weekly training routine?
Monday: Quadriceps and calves
Tuesday: Chest and abs
Thursday: Shoulders and triceps
Friday: Back and biceps
Saturday: Hamstrings, calves and abs.
What’s the most important muscle
group for you to train as you approach
a competition?
Abs because they are the center of the
body. They also give off the first impression.
What do you typically eat in a day?
On training days I eat carbs – but only in
the morning, and 3.5g of protein per kg
of body weight. I change up what I eat
on a daily basis, which probably stems
from my background of being a chef. I
do allow one junk-day per week though.
As a former chef, what’s your favorite
healthy meal to cook?
Grilled chicken breast, broccoli and rice.
it so I can monitor my results better.
This 6-in-1 fat loss complex has really
worked for me.
What’s your competition history?
My results as an athlete are:
In 1985 only seventeen years old, I
placed 3rd in the German nationals
(juniors). I weighed 78 kg at that time;
In 1991 I won the north German championships as a junior heavyweight, as
well as the prize for best poser;
Also in 1991 I won the German grand
prix as a junior;
And again in 1991 I entered the international German championships with 103
kg and got a 2nd place with the juniors;
Age: 38
Height: 5’ 8”
Competition Weight: 236 lbs
Offseason Weight: 165 lbs
Eat only the
carbs that you
need, and dont
forget to drink
5-6 L. of water
In 2004 I entered the international German championships with 108 kg and
placed 4th;
For the 2009 FIBO I dieted down to
108 kg.
What are you goals for the future?
To stay healthy, to coach my athletes
as good as I can and…….the European
championships over 40 in 2011!
Eat only the carbs that you need…a lot
of goods fats like MCT, omega’s, etc….a
lot of protein, at least 3-4g per kg body
weight. And, don’t forget to drink 5-6
liters of water.
What are you favorite cheat foods?
Pizza and cake!
Do you have a diet you follow?
Before a competition I add high and low
carb days.
What supplements do you currently
take?
- IsoBolic because of the multi-stage
triple isolate protein matrix. I take it
every morning because it has both fast
and slow digesting protein.
- Anabolic Window because it helps
to protect and build muscle. I take it
one hour before training and immediately after training. During training my
muscles are protected, and after, the
protein isolate is quickly absorbed into
my muscles.
What’s your favorite supplement?
Why?
Hemodrene, hands down. The combination of ingredients not only makes
me hard, but the diuretic effect makes
STRENGTH&
ESTABLISHING THE FOUNDATION FOR
PERFORMANCE
BROAD SPECTRUM VITAMINS AND MINERALS
FREE-RADICAL ABSORBING ANTIOXIDANTS
IMMUNO-PROTECTIVE HERBAL EXTRACTS
*
*
*
CELL BOOSTING ESSENTIAL FATTY ACIDS
*
ESTROGEN BLUNTING POLYPHENOLS
*
CANCER PREVENTING PHYTONUTRIENTS
*
It’s ironic that while the vast majority of organic life requires oxygen for its existence, oxygen is a highly reactive
molecule that damages living organisms by producing free radicals. Consequently, organisms contain a complex
network of antioxidant metabolites and enzymes that work together to prevent oxidative damage to cells, organs,
and muscles. Clearly then, nutrition must play a HUGE role in forging a complete, well developed physique.
Nutrabolics has enlisted the expertise of a hand selected group of renowned nutritional researchers to formulate the most nutrient dense and biologically active vitamin supplement in the industry. Using the ORAC (Oxygen
Radical Absorbance Capacity) measure, our team of researchers worked tirelessly until they succeeded in creating this
nutritional powerhouse:
VITABOLIC™
This highly concentrated and biochemically active super nutrient complex crushes all of the generic,
boring, and impotent multivitamins in existence. VITABOLIC™ acts as an extremely powerful free
radical eliminating and singlet oxygen quenching antioxidant.
This nutritional dynamo includes bisglycinate chelate minerals, which represent the most readily absorbable
form of minerals possible, and contains a host of plant-derived carotenoids, which play a critical role in protecting our cells against the damage caused by free radicals.
Additionally, VITABOLIC™ delivers high potency freeze-dried greens and berries for nourishing the body and
fighting the deadly effects of oxidative stress. Boasting a blend of the most potent ORAC laden phytonutrients, indoles,
and biochemicals, VITABOLIC™ is scientifically formulated to offer a systemic (whole body) nutritional solution to the
problem of cellular decay.
Each serving of VITABOLIC™ contains the nutritional equivalent of EIGHT servings of both fruits
and vegetables combined. In terms of biological activity, this results in outrageous enzymatic power
and full spectrum micronutrients. RIDICULOUSLY POWERFUL!
VITABOLIC™ acts as an extremely powerful free radical eliminating and singlet oxygen quenching antioxidant.
A key ingredient found in VITABOLIC™ has been shown to be 550 times stronger than Vitamin E and 11 times
more powerful that Beta-Carotene.
TRIGGERS EXPLOSIVE ENERGY AND ACUTE MENTAL FOCUS.*
AMPLIFIES OVERALL PERFORMANCE.*
CAUSES EXTREME SKIN BURSTING PUMPS.*
INCREASES CELLULAR ENERGY, STRENGTH AND ENDURANCE.*
HEMORUSH contains 37 research-proven ingredients that when combined with Nutrabolics’ exclusive HEMO
technology aids in blood volumizing. This increases the nutrient absorption efficiency and amplifies overall
performance. Fortified with key Nitric Oxide compounds, designer ATP quinqua-matrix, 4 ultra-potent forms
of creatine and a synergistic combination of three supercarnitine compounds, HEMORUSH supports an increase in plasma NO levels causing extreme skin bursting pumps, cellular energy, strength and endurance.
Experience it, never train without it!
OR CALL:

`shogun` rua - Bodybuilding.com

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