Supply Checklist for Bodybuilding part II(supps and eating schedule)

SUPPS

7. Glutamine- a super supplement, helps digestion, muscle recovery, brain function and is high octane fuel for the white blood cells, which power the immune system. L-glutamine is easily mixed, but fastly digested, as the stomach will use a majority for digestion. That’s not a bad thing, but we want it to be able to get it into the muscles for recovery and the white blood cells for immune function, which is vital for maximum recovery. This is where glutamine peptide comes in, the molecules are bonded together allowing the glutamine to bypass the stomach and enter the bloodstream. Unfortunately the peptide doesn’t mix well and tastes horrible. L-glutamine works, just have take more of it to get same results, its cheaper so the price difference will be negligible.

8. Multi-vitamin and mineral- a basic formula will be sufficient to meet your basic needs, it is basically insurance that all of your metabolic needs are being met. Its like getting your car tuned up and having all your fluids topped off, your trying to be a performance vehicle, so make sure your fuel is top notch high octane. The quality of U.S food is not good, trying to get all the necessary vitamins and nutrients from food would mean an excess amount of food and calories needs to be taken. In addition an anti-oxidant should be taken to combat the stresses of working out and life.

9.Protein powder- recommended for post workout where quick digestion is important and for meal replacements. Great in emergency situations. A basic protein powder is fine, check the main-sellers on sites like bodybuiding.com, if it’s a top seller than its inexpensive and effective. For post-workout you want a quick absorbing protein like whey, if you take any at night, a slow burning one like casein is best.

10. Pre-workout supplement: Sometimes you just need that extra something to get you going, or there is a bodypart you need to focus on. A pre-workout containing caffeine and nitrous oxide for vaso-dilation(blood flow). Again check for bestsellers or ask at you local supplement shop.

11. Joint support formulas can be found relatively cheap nowadays. Keeps joints lubricated and can also repair cartilage and tendons. It really takes effect after 1 month continuous use, its effects are usually forgotten after a while, but if you stop taking them again you will notice more stiffness after about 4 weeks after discontinuing (this was your original state). Unfortunately the glucosamine can be hard on the stomach for some people.

The daily checklist-

Wake up

Drink 8-24 0z water (gets metabolism and digestive system ready for day)

Eat within 5-10 minutes of waking (every minute you are up and not eating, you are losing muscle-catabolic state)

Oatmeal (9 grain cereal) large bowl, with eggs, meat or protein drink 1(High fiber will help appetite and digestion)

Take multi-vitamin and joint support with breakfast (don’t take vitamins on empty stomach)

2.5 hours then tupperware meal 1 2 (meal prepared night before, hopefully)??????

1.5 hours 5 grams glutamine and amino acids 24 0z h20 (Insurance for staying anabolic and recovery)

1.5 hours tupperware meal 2  3*

1.5 glutamine and amino acids*

1 hour Tupperware meal 3 4*

1.5 hours take pr-eworkout and workout

1 hour protein shake with glutamine 5

1 hour evening meal  6

1.5 glutamine – aminos

1 hour meal (no starch) 7

2.5 meal (no starch) or slow acting protein 8 (No starch for fat loss only)

This is an example of non-workout day, times will vary so follow the following protocol when you workout.

Pre-workout supplement 15 min prior to workout*

Immediately following workout, consume a  shake or drink containing approximately 60% carbs 40% protein and no fat.

Within two hours pick up eating with regular meal plan.

So it doesn’t matter what time of day the workout lies, follow the above instructions. The only deviation from the main program is this- if you work out in the evening, it is ok to add a little starch on the meal after the shake. And a little more when you do legs and back…

The only directions missing are for h2o intake. Try to consume a gallon a day.

Cheat meals (For Fat loss)- being a foodie and craft beer lover, I include a cheat meal twice a week. It keeps the strength up, helps prevent over-training , helps sanity and doesn’t hurt progress. There’s a good chance you’ll wake up looking better than day before(just don’t get crazy at a buffet or get hangover drunk)

You now have the guidelines to progress not only towards a new physique, but a new quality of life. Because if you follow the program above (combined with enough rest), without ever even working out. 

Supply Checklist for Advanced Bodybuilding and Sports Training

This is a page of workbook i give my clients as they work with me. If your not prepared then you will fail, simple as that. That being said, read up and go shopping!

The 2013 Guide Sheet for gains

If you receive this, that means you have entrusted in me your fitness goals. As you know I love to eat and a good craft beer, but to take it to the next level physique wise there are many sacrifices to make. January is a good time to take the nutrition and cardio to the next level. The good news is, if your working with me your resistance training is dialed in, you are eating somewhat like you should and you’re doing some form of cardio. If you would like to step up the results you are already getting, here are the advanced rules that will take your training to the next level.

First the tools of the trade-

1.An ice chest or portable cooler, capable of carrying a minimum of 3 meals.

2.Tupperware containers to fit into cooler.

3.Shaker bottle

4.Camera

5.Gallon water bottle

6.Wall calendar

SUPPS:

Glutamine-

Multivitamin and mineral-

Protein powder-

Pre-workout-

Joint support formula-

GROCERIES

Whole oats or 9 grain cereal (organic preferred)

Fresh green veggies

Rice (brown preferred)

Potatoes

Eggs

2 days min. worth of meat

1.An ice chest will enable you to take pre-made meals on the go. It should become a part of the daily routine and with you at all like your cell phone. Make it a habit. If you work at home, your exempt;.

2.Make sure the chest can hold 3 full meals, or 3 separate containers. The containers will make it easy to grab and eat.

3.Shaker bottles are almost mandatory, shakes, pre-workout drinks,water even oatmeal can be stored here. Tip: clean or rinse immediately after using, trust me on this one.

4. Take a morning picture everyday, sit back after a few days and compare. Don’t just compare pictures either, compare your journal , rest times and nightly activities as it will show you what is and what is not working.

5. A sturdy gallon water bottle is another one of those items that should be an attachment like the ice chest. There are water refill stations everywhere (Southern Cal) for around 30 cents a gallon. Buying bottle after bottle of those little 12 oz. ers  is not only a waste of money which could be better .spent on quality food and supps, but its not very green is it?

6. The Jerry Seinfield method: get a calendar, on a day you follow the daily checklist below completely mark a big red X on that day on your calendar. The goal is simple, connect as many x’s in a row as possible. Make it your number one goal to put that big old  x on your calendar right before bed every night. Start small, say you get an x every time you don’t miss a meal, or stretch or do cardio. It can become your most powerful tool. Feel free to use it for different areas of your life, Jerry did it for joke writing. 

Resolution for the Gym Regular

If you' ve been a regular in the gym for 2012 then you should be commended for an  accomplishment most people dont have the will to complete. Gym regulars can still make a fitness related resolution, its the difference between working out and training.
     Consistently working out is one thing, consistently training is a whole different activity.  The purpose of a workout is to sweat basically. Get into the gym, go through the motions and when your done thats it, job complete.
Training on the other hand requires you have a plan before you enter the gym, focus on every set and rep towards a specific goal and have your meals, supplements and recovery period set aside. You can never really have a bad workout as long as you do it but you can definitely have a bad day training. Training is lifestyle, working out is temporary.
    So if you've been a regular in the gym for the past year make 2013 the year you go with a purpose, pick a component of health and fitness you are lagging on(nutrition, flexibility, cardio, strength) and set a goal. It could be one or hopefully all of them.
     So let's start training and stop lollygagging in the gym! Put on your hood and headphones if you have to, focus and go to work!