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One Study Calls Fish a Lifesaver, Another Is More CautiousNew York Times - 6 hours agoBy MARIAN BURROS. A REPORT about the risks and benefits of eating seafood, released yesterday by the Harvard School of Public Health, said consumption of fish reduces the risk of coronary death by 36 percent and total mortality by 17 percent.Seafood's benefits overshadow risks United Press InternationalSeafood benefits outweigh risks, government says CNNAustin American-Statesman (subscription) - Daily News Central - KTBS - The News Journalall 383 news articles »
New class of diabetes drugs receive approval from FDAHouston Chronicle - 1 hour agoBy DENISE GELLENE. Federal regulators on Tuesday approved a new class of oral drugs for Type 2 diabetes that are as effective as most existing treatments and avoid common side effects, such as dangerously low blood sugar.Diabetes :: Novartis GALIANT study - clinical trials for diabetes ... SpiritIndiaNew diabetes drug gets OK'd News & ObserverForbes - Medical News Today - Reuters.ukall 386 news articles »
Hair can tell your dietThe Sun - Oct 16, 2006Experts can predict with 80 per cent accuracy if someone has anorexia or bulimia by studying five strands. Boffins at Brigham Young University in Utah, US, said the pattern of carbon and nitrogen molecules in hair changes with diet.BYU Researchers Announce Breakthrough in Diagnosing Eating ... KSL-TVBYU study: Researchers find link to chemicals in hair and eating ... KIFIReuters - Sci-Tech Today - Gulf Newsall 149 news articles »
Anthrax Vaccine For Soldiers Serving In Iraq, Afghanistan And ...Medical News Today - 10 hours agoThe US Defense Department said compulsory anthrax vaccination of military personnel serving in Iraq, Afghanistan and South Korea will resume within the next 30 to 60 days.DOD resumes mandatory anthrax vaccine United Press InternationalTroops Required to get Anthrax Vaccine WFIE-TVDog Flu Diet and Diseases - All Headline News - Reuters.uk - Center for Research on Globalizationall 212 news articles »
Study: Drug complications send hundreds of thousands to ERsWIS - 10 hours ago(Chicago-AP) October 17, 2006 - Bad reactions to some of the most widely used medicines sent more than 700,000 Americans to the ER last year.Seniors at risk for drug reactions Kentucky.comDrug reactions put many at risk Kansas City StarChicago Sun-Timesall 120 news articles »
Vitamin D Retards Breast Cancer ProgressionMedPage Today - 16 hours agoBy Crystal Phend, Staff Writer, MedPage Today. LONDON, Oct. 17 -- There's more evidence suggesting that vitamin D may be protective against breast cancer progression, but the relationship remains less than definitive, researchers here said.Vitamin D may help to curb breast cancer, say scientists Guardian UnlimitedVitamin D slows breast cancer Healthcare TodayDaily News & Analysis - Cancer Research UK - News & Resources - Best Syndication - innovations reportall 68 news articles »
Flu vaccines for children are delayedDetroit Free Press - 23 hours agoBY PATRICIA ANSTETT. Most young children won't be able to get flu shots until November, even December, because of manufacturing delays at the nation's biggest distributor, a leading group of pediatricians announced Monday.Flu shots for kids delayed Chicago Sun-TimesShipments of Flu Shots for Babies, Toddlers Delayed KXTVWMC-TV - Fox 12 Boise - FOX News - Medscape (subscription)all 235 news articles »
Parkinson's studies back gene therapyBoston Globe - 41 minutes agoBy Thomas H. Maugh II, Los Angeles Times October 18, 2006. LOS ANGELES -- The first studies of human gene therapy for Parkinson's disease have shown that the technique is safe, and that it can reduce symptoms ... Gene therapy raises hope for Parkinson's sufferers Guardian UnlimitedGene-therapy studies show signs of easing Parkinson's Denver PostLos Angeles Times - BBC News - New Scientist (subscription)all 17 news articles »
Cdn researchers test HIV vaccineNational Post - 9 hours agoFile photo. A lab worker tests a blood sample for HIV/AIDS. (Shaul Schwarz/Getty Images). OTTAWA - A University of Western Ontario virus researcher has a potential vaccine against HIV and AIDS that could ... Western U researcher finds backer to finance clinical trials of ... CBC NewsCdn researchers test HIV vaccine Global NationalLondon Free Press - Jamaica Gleaner - Hamilton Spectatorall 9 news articles »
Weight loss drug no magic bullet: expertNEWS.com.au - 1 hour agoBy Tamara McLean. A NEW anti-obesity drug which could soon be available in Australia has been heralded as a better weight stripper than others already on the market.Anti-obesity pill aids weight loss Guardian UnlimitedWeight loss drug effective but not magic The AgeSouth Asian Women's Forum - WebMD - United Press Internationalall 21 news articles »
Journal Articles Quickly Affect Doctors' PracticeForbes - 10 hours agoTUESDAY, Oct. 17 (HealthDay News) -- Negative articles in medical journals can have a major impact on your doctor's use of medicines, a US study finds.Doctors cautious about prescribing new drugs, study finds St. Louis Post-DispatchDocs heed risks cited in journals, study United Press InternationalCBC Prince Edward Island - BusinessWeekall 10 news articles »
Genes May Pass Down Smiles, FrownsWFIE-TV - 10 hours agoBy Serena Gordon. TUESDAY, Oct. 17 (HealthDay News) -- Did your mother ever tell you to stop making a funny face because it might "freeze" that way?Facial expressions 'hereditary KazinformAh, he's got his daddy's scowl! Guardian UnlimitedNature.com (subscription) - Monsters and Critics.comall 27 news articles »
Indonesian woman dies of H5N1 strain of bird flu, lifting death ...Calgary Sun - Oct 15, 2006JAKARTA, Indonesia (AP) - A 67-year-old Indonesian woman died of bird flu overnight, the second death in as many days, taking the country's human death toll from the disease to 54, Health Ministry and hospital officials said Monday.Indonesian bird flu toll hits 55 BBC NewsIndonesia confirms 55th bird flu death AsiaNews.itITV.com - Reuters - WHDH-TV - Reutersall 194 news articles »
Quarter of smokers 'at risk of lung disease'InTheNews.co.uk - 19 hours agoRoughly a quarter of long-term smokers will develop an incurable lung disease, according to a new study. Chronic obstructive pulmonary disease (COPD) is used to describe respiratory diseases such as bronchitis ... One in Four Smokers Will Get Lung Disease ABC NewsOne in Four Smokers Will Get Lung Disease WISChina Daily - Sunday Times.au - BBC Newsall 48 news articles »
Gluten Intolerance Quadruples Susceptibility to TuberculosisInfection Control Today - 16 hours agoPeople who are gluten intolerant run four times the risk of developing active tuberculosis (TB) infection, suggests research published in the journal Thorax.Celiac sufferers have greater TB risk Reuters.ukCoeliac sufferers have greater TB risk -study Reuters AlertNetNews-Medical.net - CBC Newsall 18 news articles »
Contaminated cough syrup kills 22 in PanamaEarthtimes.org - Oct 16, 2006The US Centers for Disease Control and Prevention (CDC) has finally resolved the case of the mysterious deaths of 22 people in Panama since midsummer.Panama authorities find toxic chemical in 3 more medicines HinduCDC Traces Panama Deaths to Cough Syrup WVVA TVMonterey County Heraldall 26 news articles »
Rescue Plan for King/DrewLos Angeles Times - 9 hours agoBy Susannah Rosenblatt and Steve Hymon, Times Staff Writers. Facing the loss of $200 million in federal funds and a possible shutdown of Martin Luther King Jr.LA County approves overhaul plan for troubled King-Drew KESQWhistleblower Sues Harbor-UCLA For Alleged Abuses CBS 2Los Angeles Daily News - San Diego Union Tribuneall 39 news articles »
Brain regions do not communicate efficiently in adults with autisminnovations report - 19 hours agoA novel look at the brains of adults with autism has provided new evidence that various brain regions of people with the developmental disorder may not communicate with each other as efficiently as they do in other people.ON CANOE.CA London Free PressAutism Linked To Inefficient Communication Between Different Parts ... Medical News TodayUnited Press International - Forbes - News-Medical.netall 21 news articles »
No "Smoking Cow" In E. Coli Spinach ScareCattleNetwork.com - Oct 16, 2006Investigators believe that the E. coli present in spinach distributed nationwide from fields in California's Salinas Valley may have originated at a cattle ranch a mile from the fields, "but we don't have a smoking cow yet," said Dr.US Departments, Agencies in response to recent E-Coli outbreak Chaparral (subscription)California farms reeling after spinach scare ReutersSydney Morning Herald - Los Angeles Timesall 19 news articles »
Antibiotic May Aid Irritable BowelCBS News - Oct 16, 2006(WebMD) Ten days' treatment with the antibiotic Xifaxan reduces symptoms of irritable bowel syndrome (IBS), a small clinical trial suggests.Antibiotic May Ease IBS Long After Treatment drkoop.comAntibiotic may treat irritable bowel syndrome ReutersForbes - Earthtimes.org - International News Service - Annals of Internal Medicineall 26 news articles »
Tuesday, September 26, 2006
Sunday, May 28, 2006
Part 3.....How to be Lean and Live Large
Q&A
[ Q ] I would love to see your specific macro numbers. Could you share with us a little insight on the numbers you take in a day? And what you recommend for anyone that is going to follow your "Rules to Living Lean"?
A: My macros when in my emaciated, wannabe model stage were ridiculously low. If not for my decent genetics, I would have looked like a Backstreet Boy on crack.
I was taking in 1,500-2,000 calories per day and hating life. I would think about food all the time. You know you have a problem when you fantasize about food during sex! I now know the best way to diet for me, thanks to Chuck.
My diet is usually pretty strict. I eat around 330 grams of protein, 80 grams of carbs and 90 grams of fat for a total of about 2,500 calories per day. Every 3rd day I have one of Chuck's famous carb and fat meals that helps tremendously.
I sometimes replace this meal with a meal out with my wife when not getting ready for anything. She's pregnant and she has her cravings! I recommend the following:
Don't starve yourself.
Allow wiggle room to ENJOY food.
Don't stress too much about dieting.
NEVER, EVER neglect fats in your diet!
[ Q ] That's a fantastic plan that you designed for everyone. Would any of the diet change, besides the supplements, if you were to do cardio in the morning?
A: Not at all, just moved around a bit. The plan could look like this:
"Cardio In The Morning" Day.
Time
Activity
4:30 a.m.
Wake up and consume pre-cardio (30-45 minutes of cardio [40-50% VO2max]):
· PrimaForce Glutaform
· PrimaForce Durablast
· SciVation Xtend
· Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during cardio and finish the last 1/3 after cardio.
· PrimaForce Yohimbine HCl
4:40 a.m.-5:15 a.m.Check Email, Sip Xtend/Substance cocktail
5:30 a.m.-7:00 a.m.Cardio
7:00 a.m.Finish Xtend/Substance cocktail
8:00 a.m.Breakfast:
· Chicken Breast
· Almond Butter
· 1 Whole Egg
· Grapefruit
Supplements:
· Multivitamin/multimineral
· SciVation Sesamin
· PrimaForce Max CLA
· Fish Oil
10:00 a.m.Lean ProteinVegetablesHealthy Fat
1:00 p.m.Lunch:
· Lean Protein
· Healthy Fat
· 15 grams Glutaform
4:00 p.m.Lean ProteinVegetablesHealthy Fat
5:30 p.m.Weight Training
· PrimaForce Glutaform
· PrimaForce Creaform
· PrimaForce Durablast
· PrimaForce Nitrocharge
· SciVation Xtend
· Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during, and finish the last 1/3 post.
· SciVation Neurostim + C Capsules
6:45 p.m.Lean ProteinHealthy Fat15 grams Glutaform
9:00 p.m.Dinner:
· Lean Protein
· Vegetables
· Healthy Fat
· Grapefruit
Supplements:
· Multivitamin/multimineral
· SciVation Sesamin
· PrimaForce Max CLA
· Fish Oil
[ Q ] I'm a huge fan of your Chocolate Malt flavored Substance WPI. You mentioned that you use that as a way to "stave off that sweet tooth". When you allow yourself to have a real dessert like cheesecake, do you usually indulge at night or do you choose to have that earlier in the day?
A: As you witnessed when we went to P.F. Chang's in Santa Monica a couple months ago, I can eat! A life without cookies and pie is a life not worth living.
Cheat happens, and when I choose to indulge in the chocolatey goodness of a fudge brownie sundae, I don't time it. Life is too short to not indulge once in a while. With that said, Chocolate Malt Substance WPI has helped a lot. You're the one who gave me the tip to mix peanut butter in it - YUMMY!
[ Q ] Besides Almond Butter, what are some of your other favorite healthy fats?
A: Peanut butter is great, but I seem to have a mild allergy to it. I like eating nuts of all kinds (dry roasted in NO oil). We prefer the following fats:
Olive Oil
Flax Seed Oil
Enova (DAG) Oil
Fish Oil (EPA/DHA)
Nuts (walnuts, almonds, cashews, etc.)
Peanuts or 100% Natural Peanut Butter
Whole Eggs
CLA
[ Q ] When you mean that your carb intake is low. Is it only fibrous carbs or do you allow yourself some starchy carbs during the day?
A: I eat my grapefruit and have my carb + fat meal every 3rd day, but unless "cheat happens," I tend to avoid most carbohydrates other than vegetables. This has been a blessing to me and my high intake of EFA's such as Almond Butter has allowed me to do this and still maintain my state of mind.
In fact, if you look at the pictures of Quincy Taylor from the Europa Super Show, he is one of the happiest looking guys on stage. One reason for this is his high intake of Almond Butter pre-contest. It could also be that he represents two awesome supplement companies.
[ Q ] I see that you are an advocate of the "High GI" carb PWO (dextrose). What are some other carb sources you like to eat/drink for PWO, if you don't have any dextrose available?
A: When no dextrose is available, I usually just stick to my Xtend/Substance cocktail. However, one may substitute yummy things if desired such as a high-GI cereal mixed in vanilla bean Substance WPI (instead of milk) or some other fast carb.
High-GI carbs work well for me due to my insulin sensitivity, but some may prefer other methods of post-workout replenishment.
[ Q ] I constantly tell people to adjust their eating patterns to include more frequent feedings, as you do also. When just starting out, some people might not be hungry at certain times of the day. What do you tell people to do when they are not hungry and can't eat every 2-3 hours?
A: To get results, you must adjust. By eating smaller, more frequent meals, you will adapt to it and start to crave food every 2-3 hours. It's all about resetting the clock. We have been trained to eat 3 squares per day since we were children and that is one heck of an ingrained habit.
Regardless of what some studies might say, I believe there is a big difference between frequent feedings. Calories in versus calories out may be the only factor when you're 200 pounds overweight but when trying to reach that magical sub-10% mark while maintaining lean muscle, frequent feedings with proper macronutrient ratios are a must!
[ Q ] I know some people believe that if you take in protein and EFA's before cardio that you are just burning what you just drank, opposed to your body fat. What do you tell people when they ask you why you take in these supplements before/during your workouts?
A: Dieting is all about preserving muscle. To quote Chuck again,
"Let's face it, muscle preservation is the key to fat burning. If I have a person that begins at 185 lbs and is 19-20% body fat and after 12-16 weeks is 165 and 15% body fat, then I am not too happy with the results.
"On the other hand, if that same person is 180 at the end of 12-16 weeks and is 10-11% body fat, they have succeeded."
Cardio is more than just calorie burning, it helps deliver nutrients to your muscles!
[ Q ] I noticed you don't list creatine as one of your supplements when dieting. How does creatine affect fat burning? Is it best to stay away from creatine while trying to burn fat?
A: I take creatine as a staple, but did not list it as a must-have supplement. Creatine will not hinder fat loss.
[ Q ] What type of resistance training routine do you follow?
A: I currently do a standard bodybuilding routine that looks like this:
Day 1: Quads
Day 2: Chest
Day 3: Back
Day 4: Hamstrings and Glutes
Day 5: Shoulder and Traps
Day 6: Arms
Day 7: Off
Everyday: Hyperextensions, Calves and Abs.
I switch this up constantly, sometime even doing full body training. My rep ranges are between 12 and 15 reps.
[ Q ] When you are dieting down, how often do you weigh yourself?
A: I make it a point to weight myself the day before my carb meal once per week, but never hesitate to weigh myself whenever I feel like it. I always weigh myself upon waking, naked, after I have tinkled.
[ Q ] Do you have any goals in your future? Besides being an admirable husband, father, and business owner?
A: Those three goals pretty much hit the nail on the head. However, I really want to help save the sport nutrition industry from all the external forces around it including the regulation of what we can purchase.
I am a firm believer in the freedom of choice and personal responsibility and if someone decides that they would like to consume a supplement, it should be up to them, not some government official or special interest group. As an industry, it is time for us to band together and put our egos aside and put up a fight.
All rights reserved. Learn more at Bodybuilding.com
Q&A
[ Q ] I would love to see your specific macro numbers. Could you share with us a little insight on the numbers you take in a day? And what you recommend for anyone that is going to follow your "Rules to Living Lean"?
A: My macros when in my emaciated, wannabe model stage were ridiculously low. If not for my decent genetics, I would have looked like a Backstreet Boy on crack.
I was taking in 1,500-2,000 calories per day and hating life. I would think about food all the time. You know you have a problem when you fantasize about food during sex! I now know the best way to diet for me, thanks to Chuck.
My diet is usually pretty strict. I eat around 330 grams of protein, 80 grams of carbs and 90 grams of fat for a total of about 2,500 calories per day. Every 3rd day I have one of Chuck's famous carb and fat meals that helps tremendously.
I sometimes replace this meal with a meal out with my wife when not getting ready for anything. She's pregnant and she has her cravings! I recommend the following:
Don't starve yourself.
Allow wiggle room to ENJOY food.
Don't stress too much about dieting.
NEVER, EVER neglect fats in your diet!
[ Q ] That's a fantastic plan that you designed for everyone. Would any of the diet change, besides the supplements, if you were to do cardio in the morning?
A: Not at all, just moved around a bit. The plan could look like this:
"Cardio In The Morning" Day.
Time
Activity
4:30 a.m.
Wake up and consume pre-cardio (30-45 minutes of cardio [40-50% VO2max]):
· PrimaForce Glutaform
· PrimaForce Durablast
· SciVation Xtend
· Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during cardio and finish the last 1/3 after cardio.
· PrimaForce Yohimbine HCl
4:40 a.m.-5:15 a.m.Check Email, Sip Xtend/Substance cocktail
5:30 a.m.-7:00 a.m.Cardio
7:00 a.m.Finish Xtend/Substance cocktail
8:00 a.m.Breakfast:
· Chicken Breast
· Almond Butter
· 1 Whole Egg
· Grapefruit
Supplements:
· Multivitamin/multimineral
· SciVation Sesamin
· PrimaForce Max CLA
· Fish Oil
10:00 a.m.Lean ProteinVegetablesHealthy Fat
1:00 p.m.Lunch:
· Lean Protein
· Healthy Fat
· 15 grams Glutaform
4:00 p.m.Lean ProteinVegetablesHealthy Fat
5:30 p.m.Weight Training
· PrimaForce Glutaform
· PrimaForce Creaform
· PrimaForce Durablast
· PrimaForce Nitrocharge
· SciVation Xtend
· Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during, and finish the last 1/3 post.
· SciVation Neurostim + C Capsules
6:45 p.m.Lean ProteinHealthy Fat15 grams Glutaform
9:00 p.m.Dinner:
· Lean Protein
· Vegetables
· Healthy Fat
· Grapefruit
Supplements:
· Multivitamin/multimineral
· SciVation Sesamin
· PrimaForce Max CLA
· Fish Oil
[ Q ] I'm a huge fan of your Chocolate Malt flavored Substance WPI. You mentioned that you use that as a way to "stave off that sweet tooth". When you allow yourself to have a real dessert like cheesecake, do you usually indulge at night or do you choose to have that earlier in the day?
A: As you witnessed when we went to P.F. Chang's in Santa Monica a couple months ago, I can eat! A life without cookies and pie is a life not worth living.
Cheat happens, and when I choose to indulge in the chocolatey goodness of a fudge brownie sundae, I don't time it. Life is too short to not indulge once in a while. With that said, Chocolate Malt Substance WPI has helped a lot. You're the one who gave me the tip to mix peanut butter in it - YUMMY!
[ Q ] Besides Almond Butter, what are some of your other favorite healthy fats?
A: Peanut butter is great, but I seem to have a mild allergy to it. I like eating nuts of all kinds (dry roasted in NO oil). We prefer the following fats:
Olive Oil
Flax Seed Oil
Enova (DAG) Oil
Fish Oil (EPA/DHA)
Nuts (walnuts, almonds, cashews, etc.)
Peanuts or 100% Natural Peanut Butter
Whole Eggs
CLA
[ Q ] When you mean that your carb intake is low. Is it only fibrous carbs or do you allow yourself some starchy carbs during the day?
A: I eat my grapefruit and have my carb + fat meal every 3rd day, but unless "cheat happens," I tend to avoid most carbohydrates other than vegetables. This has been a blessing to me and my high intake of EFA's such as Almond Butter has allowed me to do this and still maintain my state of mind.
In fact, if you look at the pictures of Quincy Taylor from the Europa Super Show, he is one of the happiest looking guys on stage. One reason for this is his high intake of Almond Butter pre-contest. It could also be that he represents two awesome supplement companies.
[ Q ] I see that you are an advocate of the "High GI" carb PWO (dextrose). What are some other carb sources you like to eat/drink for PWO, if you don't have any dextrose available?
A: When no dextrose is available, I usually just stick to my Xtend/Substance cocktail. However, one may substitute yummy things if desired such as a high-GI cereal mixed in vanilla bean Substance WPI (instead of milk) or some other fast carb.
High-GI carbs work well for me due to my insulin sensitivity, but some may prefer other methods of post-workout replenishment.
[ Q ] I constantly tell people to adjust their eating patterns to include more frequent feedings, as you do also. When just starting out, some people might not be hungry at certain times of the day. What do you tell people to do when they are not hungry and can't eat every 2-3 hours?
A: To get results, you must adjust. By eating smaller, more frequent meals, you will adapt to it and start to crave food every 2-3 hours. It's all about resetting the clock. We have been trained to eat 3 squares per day since we were children and that is one heck of an ingrained habit.
Regardless of what some studies might say, I believe there is a big difference between frequent feedings. Calories in versus calories out may be the only factor when you're 200 pounds overweight but when trying to reach that magical sub-10% mark while maintaining lean muscle, frequent feedings with proper macronutrient ratios are a must!
[ Q ] I know some people believe that if you take in protein and EFA's before cardio that you are just burning what you just drank, opposed to your body fat. What do you tell people when they ask you why you take in these supplements before/during your workouts?
A: Dieting is all about preserving muscle. To quote Chuck again,
"Let's face it, muscle preservation is the key to fat burning. If I have a person that begins at 185 lbs and is 19-20% body fat and after 12-16 weeks is 165 and 15% body fat, then I am not too happy with the results.
"On the other hand, if that same person is 180 at the end of 12-16 weeks and is 10-11% body fat, they have succeeded."
Cardio is more than just calorie burning, it helps deliver nutrients to your muscles!
[ Q ] I noticed you don't list creatine as one of your supplements when dieting. How does creatine affect fat burning? Is it best to stay away from creatine while trying to burn fat?
A: I take creatine as a staple, but did not list it as a must-have supplement. Creatine will not hinder fat loss.
[ Q ] What type of resistance training routine do you follow?
A: I currently do a standard bodybuilding routine that looks like this:
Day 1: Quads
Day 2: Chest
Day 3: Back
Day 4: Hamstrings and Glutes
Day 5: Shoulder and Traps
Day 6: Arms
Day 7: Off
Everyday: Hyperextensions, Calves and Abs.
I switch this up constantly, sometime even doing full body training. My rep ranges are between 12 and 15 reps.
[ Q ] When you are dieting down, how often do you weigh yourself?
A: I make it a point to weight myself the day before my carb meal once per week, but never hesitate to weigh myself whenever I feel like it. I always weigh myself upon waking, naked, after I have tinkled.
[ Q ] Do you have any goals in your future? Besides being an admirable husband, father, and business owner?
A: Those three goals pretty much hit the nail on the head. However, I really want to help save the sport nutrition industry from all the external forces around it including the regulation of what we can purchase.
I am a firm believer in the freedom of choice and personal responsibility and if someone decides that they would like to consume a supplement, it should be up to them, not some government official or special interest group. As an industry, it is time for us to band together and put our egos aside and put up a fight.
All rights reserved. Learn more at Bodybuilding.com
Saturday, May 27, 2006
How to be Lean & Live Large Part 2
Putting the Plan Together
These concepts are great, but how can we apply them to real life? Here is a typical day for me in the office while dieting:
"Cardio In The Evening" Day.
Time Activity
4:30 a.m. Wake up and consume:
PrimaForce Glutaform
PrimaForce Creaform
PrimaForce Durablast
PrimaForce Nitrocharge
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during, and finish the last 1/3 post.
SciVation Neurostim + C Capsules
4:40 a.m.-5:15 a.m. Check Email, Sip Xtend/Substance cocktail
5:30 a.m.-7:00 a.m. Train
7:00 a.m. Dextrose and Substance
8:00 a.m. Breakfast:
Chicken Breast
Almond Butter
1 Whole Egg
Grapefruit
Supplements:
Multivitamin/multimineral
SciVation Sesamin
PrimaForce Max CLA
Fish Oil
10:00 a.m. Lean ProteinVegetablesHealthy Fat
1:00 p.m. Lunch:
Lean Protein
Healthy Fat
15 grams Glutaform
4:00 p.m. Lean ProteinVegetablesHealthy Fat
5:30 p.m. Cardio (30-45 minutes of cardio [40-50% VO2max])
PrimaForce Glutaform
PrimaForce Durablast
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during cardio and finish the last 1/3 after cardio.
PrimaForce Yohimbine HCl
6:45 p.m. Lean ProteinHealthy Fat15 grams Glutaform
9:00 p.m. Dinner:
Lean Protein
Vegetables
Healthy Fat
Grapefruit
Supplements:
Multivitamin/multimineral
SciVation Sesamin
PrimaForce Max CLA
Fish Oil
If I am traveling, I usually let loose a bit on the diet, but I am sure to consume adequate protein and vegetables at every meal.
There is never a good time to be fat. There is nothing like being able to strip down and pose in the bathroom mirror with your wife yelling at you about your mental issues.
With this lifestyle approach, you will never be "off-season" and there will never be a bad time to go to the beach and look like a stud! This lifestyle approach can vary as much as you'd like it to.
The key is to adhere to the plan, try to stick to whole, natural food sources and stop looking for shortcuts.
These concepts are great, but how can we apply them to real life? Here is a typical day for me in the office while dieting:
"Cardio In The Evening" Day.
Time Activity
4:30 a.m. Wake up and consume:
PrimaForce Glutaform
PrimaForce Creaform
PrimaForce Durablast
PrimaForce Nitrocharge
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during, and finish the last 1/3 post.
SciVation Neurostim + C Capsules
4:40 a.m.-5:15 a.m. Check Email, Sip Xtend/Substance cocktail
5:30 a.m.-7:00 a.m. Train
7:00 a.m. Dextrose and Substance
8:00 a.m. Breakfast:
Chicken Breast
Almond Butter
1 Whole Egg
Grapefruit
Supplements:
Multivitamin/multimineral
SciVation Sesamin
PrimaForce Max CLA
Fish Oil
10:00 a.m. Lean ProteinVegetablesHealthy Fat
1:00 p.m. Lunch:
Lean Protein
Healthy Fat
15 grams Glutaform
4:00 p.m. Lean ProteinVegetablesHealthy Fat
5:30 p.m. Cardio (30-45 minutes of cardio [40-50% VO2max])
PrimaForce Glutaform
PrimaForce Durablast
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during cardio and finish the last 1/3 after cardio.
PrimaForce Yohimbine HCl
6:45 p.m. Lean ProteinHealthy Fat15 grams Glutaform
9:00 p.m. Dinner:
Lean Protein
Vegetables
Healthy Fat
Grapefruit
Supplements:
Multivitamin/multimineral
SciVation Sesamin
PrimaForce Max CLA
Fish Oil
If I am traveling, I usually let loose a bit on the diet, but I am sure to consume adequate protein and vegetables at every meal.
There is never a good time to be fat. There is nothing like being able to strip down and pose in the bathroom mirror with your wife yelling at you about your mental issues.
With this lifestyle approach, you will never be "off-season" and there will never be a bad time to go to the beach and look like a stud! This lifestyle approach can vary as much as you'd like it to.
The key is to adhere to the plan, try to stick to whole, natural food sources and stop looking for shortcuts.
31st May 2006 World No Tobacco Day (WNTD)
31 May - World no Tobacco day!!!!!!
Good day to stop smoking for you and your family
World No Tobacco Day
Tobacco: Deadly in any form or disguise
Tobacco addiction is a global epidemic that is increasingly ravaging countries and regions that can least afford its toll of disability, disease, lost productivity and death. The tobacco industry continues to put profits before life; its own expansion before the health of future generations; its own economic gain ahead of the sustainable development of struggling countries.
Nowadays, tobacco companies continue to expand with new variants of the "light", "mild" and "low tar" cigarette campaigns so popular in the 20th century. Nowadays, they reassure health concerned smokers by offering with their new products the illusion of safety. They continue to take their old and new customers to more insidious levels of deception by promoting and selling new products disguised under healthier names, fruity flavours or more attractive-looking packaging.
Objective
The purpose of World No Tobacco Day 2006 is to encourage countries and governments to work towards strict regulation of tobacco products. We will do this by raising awareness about the existence of the wide variety of deadly tobacco products. Regulation should also help people get accurate information, remove the disguise and unveil the truth behind tobacco products – traditional, new, and future.
JOIN PEOPLE AND ORGANIZATIONS AROUND THE WORLD ON THE CELEBRATION OF WORLD NO TOBACCO DAY 2006. START RAISING AWARENESS NOW ABOUT TOBACCO: DEADLY IN ANY FORM OR DISGUISE
Recommended to read below article regarding how to stop smoking and even you are not making final decision why just join 31 May and reading below article "How to be Lean and Live Large" as it is good for your health and best gift to family if you could live longer with healthy:
1) QuitSmokingRightNow. Quit smoking right now without patches, pills or gums, and without gaining any extra weight - guaranteed.
2) FreshStart - Stop Smoking In One Hour. Like this site? You'll Love our New Great Converting Weight Loss site - Search ClkBank for freshstart or browse Womens Health.
3) Quit Smoking Today. The Amazing Quit Smoking Today System Package.
4) End Your Internet Porn Addiction. An easy to read book on resolving pornography addiction written by a psychology graduate.
5) Learn The Secrets To Breaking Any Habit. Learn to Break Any Habit in only 21 Days! Guaranteed! If you have tried before and failed this the extra push you need!
6) Mind Power Hypnosis - Quit Smoking Now. Revolutionary Hypnotherapy Cd System.
7) Stop Smoking Once And For All. Learn The Secrets of How a Lifelong Smoker Was Able to Stop Smoking Once and for All.
8) Habit Busting Audio Program. Audio program to break any habit in 21 days or less.
9) Quit Joking & Stop Smoking: I've Quit. Best stop smoking program avaliable today! Audio Cd.
10) Alcoholism & Drug Addiction Alternatives. Recovery alternatives to alcohol and drug addiction.
11) About Freelance Writing. Resources for Freelance Writers.
12) The Easy Way To Stop Smoking. Top Specialist reveals secrets for the first time to Quit Smoking that really work!
13) Quit Smoking.Now. Quit Smoking, No Pills, Potions or Nrt's. It's Easy, Painlesss and It Works.
14) How To Tap The Incredible Secret Powers. How to lose weight easily weight loss how to stop smoking how to improve your health cure cancer improve your memory.
15) De Gemakkelijk Stoppen Met Roken Methode. De Gemakkelijk Stoppen Methode : Iedereen kan stoppen met roken , Jij ook! Zonder stress, zonder.
16) Stop Asthma And Allergy Triggers. Health Wellness.
17) Stop Being A Filthy Smoker. Stop Being a Loser and Finally Quit Smoking. No Ifs, Ands or Dirty Cigarette Butts About It!
18) Smarter Health Digital Products.
Instant Quit Smoking Method(tm) various health and well being eBooks, and other products.
Phuket-Beaches
Thursday, May 25, 2006
How to be Lean and Live Large
By: Marc Lobliner And Louis Dorman
Most of you have probably read about the transformation my wife and I accomplished in this previous article. Here, I will outline how I stay lean year-round, detailing my training, diet, and supplementation.
My job requires a lot of traveling--at least a week out of the month, maybe more. This makes it difficult to stay on any diet, yet with the diet techniques I have learned from SciVation Director of R&D Chuck Rudolph, I can make due with what I have. Here are some rules for staying lean year-round and maintaining a physique that is always 6 weeks out from being dialed-in.
Eat OftenEvery time you stuff food down your gullet, your metabolism increases. You will never catch me off guard without Substance WPI and a shaker bottle, a packet of tuna, or both. This allows me to control my hunger and cravings. Alongside that benefit, I am VERY insulin-sensitive, so if I don't eat something every 1-3 hours, I crash bad.
This leads to violent mood swings akin to the worst PMS you have ever witnessed! Here are some benefits to eating frequently and always keeping food nearby:
You won't be waiting for your next meal for too long, making it easier to lay off the Pringles.
Helps to keep blood sugar from going up and down and fluctuating, preventing unnecessary dog-kicking.
Opportunity to eat a variety of foods.
It is my belief that some people would be a lot nicer if they would adjust their eating patterns to include more frequent feedings. For example, if my wife doesn't eat at least every 3 hours, she turns into the meanest person you'll ever meet!
It also gives you a chance to vary your food choices. Having a Chocolate Malt Substance WPI between solid food meals can help stave off that sweet tooth that has ruined many diets in the past.
Protein Is KingIt's been preached ad nauseum, so I'll just spit it out quick: get at least one gram of protein per pound of bodyweight per day. It doesn't matter as much what kind, just make sure you get enough.
Eat Your VegetablesI used to be known for my ability to consume copious amounts of broccoli topped with mustard and Splenda. I am not recommending this, but I do recommend eating vegetables.
For example, with meal #1 have a grapefruit, and with meal #2 have vegetables. Not only will this help to fill you up with less calories, but it will also give you the vitamins and nutrients your body needs for overall health and to support muscle growth.
I'm Phat Like DatAny true gangsta with abs knows that fat is where it's at. We at SciVation/Primaforce advocate the use of good fats. The following are a must:
Fish Oil - 6 grams per day
Here are some other fats we recommend:
Flax Seed Oil
Enova (DAG) Oil
Nuts (walnuts, almonds, cashews, etc.) or nut butter such as Almond Butter
Peanuts or 100% Natural Peanut Butter
CLA
Personally, I don't ever really see a need to drink oil unless you are a hardgainer. You can get adequate fat by eating the right amount of the right kinds of food. My favorite is Almond Butter spread over a chicken breast! (Don't knock it until you try it!)
Who's Afraid Of The Big Bad Carb?The buzzword for the last few years, Dr. Atkins had fat women across the country avoiding carbs like Michael Jackson should be avoiding little
When dieting, my carbohydrate intake is low. This is where glutamine and EFA's come in handy. When in this "low carb" phase, my healthy fats (see above) are high and I am also taking 60 grams of glutamine per day.
The Glutamine and EFA's keep me from getting foggy in this time of stress and dieting.
The Anabolic Window
Post workout, time for some growth! Here you should pack in some carbs and protein and make sure you supply your body with what it needs to recover and perform.
Team SciVation recommends the following Total Workout StackTM for a dieting bodybuilder prior to weight training (dosages vary based on weight, training frequency and other factors):
PrimaForce Glutaform
PrimaForce Creaform
PrimaForce Durablast
PrimaForce Nitrocharge
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during, and finish the last 1/3 post.
SciVation Neurostim + C Capsules
Immediately Post workout:
3 capsules SciVation NOxidant
Team SciVation also recommends the following supplements prior to a cardio session (30-45 minutes, low intensity [40%-50% VO2max]):
PrimaForce Glutaform
PrimaForce Durablast
SciVation Xtend
Substance WPI - mixed with Xtend - drink 1/3 before, sip on 1/3 during cardio and finish the last 1/3 after cardio.
PrimaForce Yohimbine HCl
Due to my high insulin-sensitivity, I like to spike my insulin post workout. I utilize a 2:1 or even a 3:1 ratio of carbs to protein. Here are some options:
40-75 grams of dextrose (varies by bodyweight) with 1 scoop Substance WPI.
2:1 carb to protein ratio shake (such as Relentless by Xtreme Formulations): 1 Serving per instructions.
Mix up the Xtend and Substance and drink pre, during, and post workout. Be sure to have your post-workout shake immediately after training.
If you are traveling (which I do a lot) and do not have access to fast acting carbs like dextrose, a nice carb/protein meal will suffice. In fact, if you are craving a big bowl of Cap'n Crunch, post workout is the time when it will do the least amount of damage.
Carb Loads!
When used as a lifestyle and not a regimented diet, refeeds will not be scheduled. By sticking to a sound diet, you should keep your metabolism revving and the fat off.
However, what do you do if you go out to an all-you-can-eat pasta joint with your mommy? Well, I'm a glutton, and I'm going to eat until I start speaking Italian. If you eat 7 meals a day, 7 days a week, that is equal to 49 total meals.
You can easily afford to make 3 meals out of those 49 meals "cheat meals" without effecting progress. In fact, it may even help you. Cheat meals are allowed, but very sparingly.
When dieting for a show or photo shoot, which I do occasionally, I use a scheduled carb-load designed by SciVation Director of Research and Development, Chuck Rudolph. Here is what Chuck says about the subject:
"I like to refeed with starchy carbs (nutrient dense) and good fats with NO protein every 2-3 days depending on caloric intake.
This all depends on the body type of the individual, but I would say 85-90% of my clients see great results with this tactic.
My reason for this is to get the body in a fat burning state but not allow it to think it's 'starving'."
One problem I have with the LOW CARB phase is that a person's metabolic rate (especially thyroid) functions off of calories and carbohydrates. If you cut out carbs all they way, the body begins to sense a state of "starvation". This will slow down the metabolic rate as well as thyroid production and you then hit the wall (a sticking point).
What I like to do is incorporate good carbs with good fats because it slows down digestion and supports healthy insulin output so there is optimal metabolism along with healthy calories and protein to preserve muscle tissue. Let's face it, muscle preservation is the key to fat burning.
If I have a person that begins at 185 lbs and is 19-20% body fat and after 12-16 weeks is 165 and 15% body fat, then I am not too happy with the results. On the other hand, if that same person is 180 at the end of 12-16 weeks and is 10-11% body fat, then they have succeeded.
To be continued.........
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