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!

The Bodybuilding Warm Up

Often overlooked or at best glanced over by most lifters, the warm-up is vitally important to not just injury prevention, but also performance, gauging progress, assessing tight or injured areas,  quick blood flow/cardio method . The method I use is thorough and specific. Lets assume its shoulder day.

I. The full-body warm up- this gets the overall temperature up which lubricates joints, opens vessels and gets the body primed. I perform a series of jumping jack like drills I got from Parisi Speed school because of the brevity and effectiveness. My clients can do them in their sleep. A treadmill or elliptical will also work with emphasis on the arm movement since its shoulder day. 3 minutes would do it.
 II. The antagonist warm-up: The antagonist is the muscles that directly opposes the muscle being worked, or basically the opposite movement of what is being worked. The purpose here is to warm up the entire joint complex and all muscles surrounding it also to get blood flow to the entire joint area(s) being worked.
 Since shoulder day consists of moving arms vertically upward during resistance, the antagonist warm-up is moving arms downward against resistance.
  Rep range- for the antagonist 20-40 reps easy all the way through the last one.

Exercise:                      Antagonist exercise
chest press                   rows
shoulder press              pulldowns (cable or machine)
pullups                         shoulder press
leg extensions               leg curls
tricep exercise              curls
crunches/ raises            hyperextensions
                              
III. Rotator cuff (pushing day) warmup- Inner and outer rotations with extremely light cable or resistance bands.
IV. The specific warm-up
Rep range of motion- starting with 20-30% of actual weight, start in what I call "pain and pop free reps". That means that the motion is performed in a range of motion where there is the minimum amount of pain or popping of joints, this could be a 3 inch range of motion. After 5 or 10 reps increase the range, repeat until full range of motion is achieved.
rep range- a minimum of 20 reps, the main rule is that the last rep be easy, it is just a warm-up. The minimum is 20 reps, with the goal of reaching 50-100 with the last rep being easy. For instance, on chest day if the  first exercise is dumbell incline press and the max weight being lifted is 100 pounds, then 30 pounders for 20-60 repetitions   The second set would be 50-60% of maximum weight, for 10-30 reps. Getting 20-30 reps with this percentage of weight is challenging to say the least, so it is important to remember that this is a warm up, so the last rep should always be easy. If you start at ten reps, try to add a rep every week or two, eventually your warm-ups will be impressive in themselves. One of my favorite things to to do in the gym is getting under 135 on the incline and knocking out 70 quick reps. A bonus is that this works the slow twitch fibers that are in every muscle, will help muscular endurance and deliver a pump thats mandatory to start the heavy workout ahead.
Gauging your progress and even how you feel that day is done during warm ups also. For a myriad of reasons you might not be at full strength, have a pinch or ache in the joint, or you might be feeling extra strong. In any case adjust your workout accordingly and take notes. Why did your shoulder have that twinge? Why was your endurance down? Why are feeling like you can lift the whole gym today? Take notes to avoid the bad and promote the good.
           

Chargers Curse

The "Real Charger Curse"

Being a Charger fan, I have heard many times over the years how the team is "cursed", always flirting with greatness but never reaching the pinnacle. The deterioration of Phillip Rivers sheds light on the fact that our team is no longer a Super Bowl contender and needs to start rebuilding. Disturbing for all the potential the team has had over the last 8 years or so... Well here is a story that is common among migrant farm workers and the people that work with them, it sheds light on the true Charger curse and even gives a time when the curse can be lifted. I will send this piece out to some local publications and see who has the balls to research or print it...

Migrant Workers Curse on Spanos

     Growing up around the produce industry I've heard this story a few times. I can give first names of sources but for obvious reasons they dont want to be named. Maybe the reader can send a crack reporter to investigate this in detail.
    Back when Alex Spanos was  starting to build his empire he owned some farms. He would hire undocumented workers to work the fields of his farms like as did  many others. Except Spanos would have the workers toil all week, but when payday came he would call INS on his workers and get them deported, avoiding having to pay them. This happened many times with different groups of workers, but eventually word spread among the migrant workers, who understandably began to despise Spanos. They got together with some "brujas" and cursed Spanos. When asked about the Chargers, older migrant workers will say they will never win a Super Bowl as long as Spanos is the owner, as he is cursed, this is common knowledge among them. Now with my limited understanding of curses, I believe that it is handed down from generation to generation, so giving the team to his son would not break the curse. So we know now not to expect a Super Bowl Victory until the Spanos' no longer own the team.
     I do not have the time or wherewithal to properly research this piece, but have heard from more than one person about the calling the INS on payday and I may not believe in this curse but the publication of this piece would at least shed some light on the true character of the Chargers owner.

Fountain of Youth Blog Confirmed

A while back i wrote a blog entitled, "The Real Fountain of Youth" , which explains why resistance training should be the primary training method for those starting an exercise or fitness program. Recently I have ran across a couple of articles that support the premise of that blog. 

The first, 

http://www.examiner.com/article/93-year-old-bodybuilder-defies-aging-a-walking-fountain-of-youth

Tells the story of an 87 year old who took up bodybuilding to improve his quality of life, the title looks familiar no? This is very similar to the title of my blog. My question to you, the rational reader, is this: Would he have gotten the same results if he decided to take up running, cycling or attempted to run a marathon? Would he look and feel as healthy and strong if he went the cardio route? 

The answer is hell no. The adjectives in the various articles about him: amazing, muscular, youthful and miraculous. I am here to tell you that they need not be miraculous or amazing if more people would follow his lead. If cardio-vascular training is your only form of exercise then you should immediately redesign your program to make resistance training primary.

Another article seems to have made just to validate my "Real Fountain of Youth" blog.

 http://www.examiner.com/article/health-and-fitness-experts-do-not-yet-understand-adult-exercise

Quotes for this article that support the blog and also the "Absurdity of Bench Press in Football" blog are numerous. Here are a few gems:

"Today's health and fitness experts do not understand adult exercise". Amen brother

""The short term effects of exercise are temporary. If doctors would trace the long term (permanent) effects on average adults who run, for their cardio exercise (10-30 minutes per session), they could watch skeletal damage accumulate, and sooner then later, if they continue, this damage is going to harm their skeletal health and fitness". HMM I said same in my blog!

"Because fitness experts have never differentiated between how hard any exercise method stresses the skeleton, compared to muscles, they are cutting years off of pro athlete careers. They are also keeping the vast majority of adults and seniors, who cannot push their skeletons 20 times harder than their muscles, from even knowing it is possible for them to do extreme muscle exertion exercises, that do not deeply stress their joints and spinal discs."   Slow controlled resistance training is the safest form of effective exercise there is...

Absurdity of Athletic Training Today

Overtraining in team weightrooms is epidemic. Indiana Jones once said, when defending his rundown and haggard looking condition, " Its not my age, its the mileage." Many of us can relate because its very true. Weightlifters and athletes that have been around for a while have a litany of injuries cataloged on their frame over the years. They appear in the form of nagging aches, weakened joints and sudden debilitating injuries that seemingly occur during everyday activities. 

So what happens when a person is both a weightlifter and an athlete? Why thats common sense right? You have double the mileage hence double the injuries. So why in the world do strength and conditioning coaches, trainers and the like subject their athletes to unnecassary mileage? Seems like common sense but the routines I have seen for athletes prescribed by coaches are absurd. If you take anything from this article heed the following warning: 

If your trainer or coach has you working a bodypart or exercise more than once a week, then you are sabotaging your results  and musculo-skeletal health. Seek a different program. People dont realize the toll high intensity sports take on your body. Football requires recovery more than most workouts. The same with the weight room- when someone is sore there are microtears, exploded and leaking cells, massive hormone and vitamin depletion etc. 

Unfortunately the common and agreed upon theory all the way to late 20th century was that muscle breaks down after 48 hours if you dont work out. Hence some of the M,W,F routines that are still being practiced. Intense resistance training workouts require at least 7 days rest for the average human. Thats right, If I have a client whos progress slows down while coming once a week, Ill prescribe they come once every 8 days and it works 90% of the time. Why subject an athlete (especially football) to on or more unecessary workouts per week? Couldnt that time be better spent recovering or practicing skills for their specific sport? 

Ask yourself that next time you subject an athlete, child or yourself to a similiar workout schedule.