NUTRITION TIPS FROM THE PROS LEARN FROM THE WORLD’S TOP ATHLETES
ALKALINE DIET THE # 1 DIET FOR MMA ATHLETES
SUPER WIDE BACK YOUR TICKET TO MASSIVE MUSCLE GROWTH
GROWTH HORMONE THE POWER TO INDUCE NATURAL GH PRODUCTION
EXCLUSIVE DXL INTERVIEW WITH
FRANK MIR NUTRABOLICS’ NEWEST MMA CHAMPION ATHLETE
STRENGTH&
ESTABLISHING THE FOUNDATION FOR
PERFORMANCE
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!
BROAD SPECTRUM VITAMINS AND MINERALS FREE-RADICAL ABSORBING ANTIOXIDANTS IMMUNO-PROTECTIVE HERBAL EXTRACTS
* * *
CELL BOOSTING ESSENTIAL FATTY ACIDS
*
ESTROGEN BLUNTING POLYPHENOLS
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.
*
CANCER PREVENTING PHYTONUTRIENTS
*
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.
(key protein source found in ingredient used in IsoBolic)
Researchers concluded a key protein source found in one of the ingredients in IsoBolic, elevates plasma amino acide over 6x longer than whey protein alone.
It’s no secret that a diet high in quality protein is absolutely essential to reaping the benefits of all your hard work in the gym.
In a clinical study a key protein source found in one of the ingredients used in IsoBolic was shown to elevate plasma amino acids for over 6 X longer than whey protein alone.
That’s why Nutrabolics has formulated what some of the top athletes in the world such as Anderson Silva are calling the highest-quality protein powder in the world!
Containing fast acting isolates, slow release caseins, and anabolic active peptides, ISOBOLIC does it all recovery, results, and performance.
ISOBOLIC is so effective that Anderson Silva can’t help but notice it’s ability to build dramatic lean muscle mass and prevent the loss of muscle during periods of intense cardiovascular activity and training.
It’s no wonder why ISOBOLIC is hailed as the most advanced protein supplement on the market - bar none!
TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781 These statements have not been evaluated by the FDA. This product is not intended to diagnose, cure, treat or prevent any disease.
A NEW ERA FOR DXL
CREDITS
It gives me great pleasure to announce the recent partnership with supplement powerhouse Nutrabolics. This was a big decision for DXL as a company but the great people at Nutrabolics presented us with an offer we just couldn’t refuse. DXL now has access to a huge family of top athletes, nutrition advisors, product formulators, and Executives to cover everything this industry has to offer. You can still expect cutting edge content focused on bodybuilding, MMA, nutrition & supplements, and with Nutrabolics now on board we are taking it to a whole new level!
Publisher
Nutrabolics is a consistent innovator in the sports nutrition industry, so much so, that their roster of athletes continues to expands. Most recent is the addition of our cover athlete, MMA Champion Frank Mir. After knocking Antonio Nogueira out cold, Frank Mir is the man of the hour. He has secured his next fight against current Heavyweight Champion, Brock Lesnar, in what will definitely be the biggest MMA fight of 2009! I have been watching Frank train for his upcoming battle, and let’s just say that Brock may have a second knockout coming his way! Frank is one crazy mofo and his training is the real deal. He couldn’t have said it better when he told Joe Rogan that Brock better be careful what he wishes for. Read up on how Frank is preparing for his big fight in his exclusive interview with DXL (pg. 30). Now that he is using Nutrabolics products I think Brock really better be careful! Another addition to Team Nutrabolics is Bodybuilding Prodigy Kevin Tomasini. Kevin took the Overall title at the Excalibur Show earning him a spot on the radar as the next big thing. Kevin is now working with Hany Rambod who is best known for his ability to transform bodybuilding amateurs into IFBB professionals. With Hany on his side and Nutrabolics supplements in his arsenal, Kevin’s nutrition, supplementation and training will be destined for victory. Watch for his big reveal at the Nationals in Miami this November where Kevin will light up the stage as he competes to earn his IFBB Pro Card. Check out Kevin’s hardcore back training article to learn how he plans to pack on slabs of shredded muscle mass for the Nationals. (pg. 58) This issue we’ve also included some great articles tailored specifically for natural bodybuilders like myself. Not only will you discover how to boost your natural Growth Hormone production and capitalize on massive gains (pg. 71), but I will show you my own three secrets for achieving explosive muscle pumps (pg. 64).
DXL Publications 1.800.568.8849
Editor In Chief Jayson Wyner jayson@dxlmagazine.com
Executive Editor Aaron Hefter aaron@dxlmagazine.com
Managing Editor Kristy Sutor kristy@dxlmagazine.com
Director of Marketing Carmella Starr Carmella@dxlmagazine.com
Art Direction Superscope Media Inc. 416.444.3598 x 223 info@superscopemedia.com www.superscopemedia.com
Contributors Bryan Haycock, Jason Gorney, Jordan Blyth, Kristy Sutor, Rehan Jalali, Jayson Wyner, Lance Taylor, Jeff Topham
Photographers Eric Williams, Trevor Howell, 323 Photografix, Gurm Sohal, Dan Doyle, Franco Valerio, Isaac Hinds, Walt Ostarly
Illustrations
DXL has evolved, and with our new exclusive partnership with Nutrabolics, a new era has begun.
Chris J. Flecker www.chrisflecker.com
Yours Truly,
Cover Photo Eric Williams DR Photo Management www.ericwilliams.LA
JAYSON WYNER, Editor 6 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 7
TABLE OF
CONTENTS Interview with Frank Mir | 30
LETTER FROM THE PRESIDENT
Greetings from Rodney Dupont President and CEO, Nutrabolics Inc.
Nutrabolics Newest Athlete
Supplement Science | 14
Four Ingredients with Proven Results
Nutrition Tips from the Pros | 17
Advice from the World’s Top Athletes
The Alkaline Diet | 22
The #1 Diet for MMA Athletes
The Power Hour | 40
Supplement Advice for Post-Workout
Colossal Leg Blast | 48
With Ben ‘The Showstopper’ White
Super Wide Back | 58
Your Ticket to Massive Muscle
Natural Skin-Bursting Pumps | 64 Three Secrets for Explosive Results
Promote Natural GH Product | 71
Four Steps to Muscle Growth & Fat Loss
The Ultimate Guide to Supplement Stacking | 74
How Supplements Have Benefited Professional Athletes
Rising Star | 78
Australian Fitness Model Kerrie Rees
ear Friends, As we begin another year, my colleagues and I are more committed than ever to serving you better by understanding your needs and helping you understand our products. When I was approached with the proposal to have Nutrabolics purchase DXL Magazine, it was something that truly got me excited. I have been a passionate reader of DXL since its inception in our industry, and my company has always been a major supporter of the magazine. And with all of the mixed messages and bias information coming from most magazines in our industry, I have always had the goal of putting out a no-nonsense publication that would not only make a difference in our industry but would make a difference to Nutrabolics users world-wide. And now, with DXL Magazine joining the Nutrabolics family, we have that tool and I give you my word that we will use it well. Last year was an eventful one for Nutrabolics. We have been working hard on a number of great product innovations, including the launch of two new products (Fight Factor & Fighter’s Food) that are the only products specifically created & designed for MMA athletes. In late 2008 we added another MMA Champion to Team Nutrabolics (Frank Mir) and we are committed to partnering with the top athletes in Mixed Martial Arts, which we believe is the fastest rising sport in the world today. The digital world is changing how we live, and we plan on changing with it. This year we will be revamping our websites, and they will become much more interactive for consumers and users with blogs, videos, and community forums. If you haven’t already joined, you can do so today by visiting Nutrabolics.com and DXLMagazine.com. The Nutrabolics Mission is a simple one - to make all athletes better through research and development in the pursuit of innovation. We will always be true to innovation, we will always be true to quality, and we will always be true to results. Our motivation is you, the customer, and our goal is to put out the best safe & legal supplements backed by proven research. On behalf of everyone at Nutrabolics, I want to thank you for your support and I look forward to helping you achieve all of your fitness goals for years to come. Rodney Dupont, President and CEO, Nutrabolics Inc.
8 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 9
Illustrations by Chris Flecker
How much protein is enough?
Specificity of training still important for athletes.
To get the most from your training you need protein before and/or after your workouts. Drinking a protein drink is the easiest way to do this. Still, the question of just how much protein you need at these times has yet to be well studied. Researchers from McMaster University in Canada wanted to find out just what the dose response for protein was when taken after training. Now, many studies have been done to follow what happens to the protein after you eat it. We know that some ends up as lean tissue, some ends up being used for other proteins such as enzymes and other important proteins in the body. Some also ends up being burned for fuel or broken down for other purposes, never really contributing to protein synthesis. This study measured both muscle protein synthesis as well as albumin synthesis after training legs. Albumin is a blood protein that may be used by the body to preserve excess protein from being broken down until needed. After exercise, the lifters drank, in a randomized order, drinks containing 0, 5, 10, 20, or 40 g of whole egg protein. This was repeated five separate times, each on different days. They found muscle protein synthesis maxed out at 20 grams of protein. They concluded that protein consumed after exercise in excess of the rate at which it can be incorporated into muscle tissue stimulates irreversible oxidation. They found the maximum amount you can drink without causing excessive oxidation (i.e. wasted protein) was 20 grams. The authors of the study speculated that an athlete could reasonably consume a 20g dose about 5-6 times per day without excess oxidation of the protein. Any more than that and you kick start protein burning which can lead to a dampened anabolic response to all your protein meals. Clearly, more isn’t necessarily better…even with protein. (Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2008 Dec 3.)
A universal measure of athleticism is the ability to change direction while sprinting. This ability is referred to as agility or quickness, and is a must for such sports as football and basketball. Traditionally, strength training and power lifting have been utilized in an effort to increase agility. Old favorites such as squats and power cleans are the gold standard in schools across the country. Recently researchers at Edith Cowan University in Western Australia took a survey of the available research to determine whether this traditional training really was effective for developing agility as measured by “change of direction” ability. The qualifying studies involving traditional strength and power training techniques such as Olympic-style lifts, squats, deadlifts, plyometrics, vertical jumping, have mostly failed to produce improvements in the ability to change direction while sprinting. Looking further, the training methods demonstrating improvements in change of direction ability have utilized exercises that more closely mimic the demands of changing directions. These include horizontal jump training (unilateral and bilateral), lateral jump training (unilateral and bilateral), loaded vertical jump training, sport-specific training and general change-ofdirection training. The principle of SPECIFICITY states that the body will undergo Specific Adaptation to Imposed Demands. This is also known as the S.A.I.D. principle. Those athletes who train in a way that mimics the demands of changing directions while sprinting will experience the greatest improvements in this skill. Those who do heavy squats will get better at squatting. Those who do deadlifts will get better at deadlifting. Likewise, those who jump and dash from side to side will get better at changing directions at high speeds. So when planning your next training routine, keep your goals in mind, and utilize training methods that most closely reflect the demands of the skills you are after. (Understanding change of direction ability in sport: A review of resistance training studies. Sports Med. 2008;38(12):1045-63.)
What makes CLA tick?
Will light weights work for building muscle?
Conjugated linoleic acid (CLA) is a type of fat. To be more specific, it’s a group of polyunsaturated fatty acids. CLA is found naturally in meat and milk products. Recently a group of researchers from the University of Hong Kong did an experiment to see if part of the fat loss effect was influenced by the amount of total fat in the diet. They put mice on either a high fat or low fat diet. The results showed that the mice on the high fat diet showed little if any body weight change. The mice on the low fat diet experienced a 3-6% drop in appetite and bodyweight. Interestingly, the mice also experienced a rebound effect on their appetite. When compared to what are called “pair fed” mice (i.e. mice fed the same amount of food) the low fat CLA fed mice still failed to regain as much body fat as the pair fed mice. This demonstrates that the effects of CLA act in the brain to reduce appetite and in fat cells to reduce fat storage and this effect is reduced on a high fat diet. Give CLA a try next time you’re dieting. Who knows, it may just keep some rebound fat from coming back on. (Dietary Fat Concentration Influences the Effects of trans-10, cis-12 Conjugated Linoleic Acid on Temporal Patterns of Energy Intake and Hypothalamic Expression of Appetite-Controlling Genes in Mice, J Nutr. 2008 Dec 3.)
Recently researchers at the National Institute of Health and Nutrition in Tokyo, Japan set out to see if light weights, lifted slowly, might increase muscle size and strength. They used untrained men and assigned them to three different groups, the first group was the light and slow (L&S) group. They used a 3 seconds up and 3 seconds down cadence with no pause between reps. The second group was the heavy and fast (H&F) group. They used a tempo of 1 second up and 1 second down and 1 second pause in between reps. A third group was used as a control group and didn’t lift at all. Each of the groups averaged eight reps per set. They trained twice per week for 13 weeks. The L&S group experienced respectable results with about a 6.8% increase in muscle thickness. Their one rep maxes (1RMs) increased ~33%. The H&F group increased muscle thickness by 9.1% and their 1RMs increased 41.2%. At first glance it appears that H&F is clearly the best method. It’s important, however, to keep the proper perspective when interpreting their results. Who would have guessed that using only 55-60% of your 1RM would result in significant gains? For an untrained lifter, this study demonstrates that weight loads equaling your 20RM can be effective. After a long lay off, or in the event of an injury however, this light and slow approach is definitely a worthwhile strategy. (Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men. J Strength Cond Res 22(6): 1926-1938, 2008)
TWO household drugs put to the Test.
To breathe or not to breathe…
Many of us are looking for a little something to give us an extra kick during tough workouts. Caffeine is first choice for most people whether it is in the form of an energy drink or an energy supplement. A recent study out of Baylor University in Texas set out to explore the possibility that perhaps, caffeine and/or aspirin might enhance performance by decreasing perceived exertion and pain perception. It was thought that because both caffeine and aspirin are known to decrease pain perception, they might increase performance during resistance exercise. The tests involved subjects receiving caffeine (6mg/kg bodyweight), aspirin (10mg/kg bodyweight) or placebo. Subjects performed leg extensions and arm curls using their 12 rep max. As expected, caffeine resulted in a significant improvement in strength. The total number of reps performed as well as the number performed for the first set was significantly increased. Aspirin had no such effect and did not affect any variable measured. Previous research in this area has also failed to show any benefit of aspirin consumption before exercise. In fact, it is well known that non-steroidal anti-inflammatories (NSAIDs) such as aspirin and ibuprofen actually inhibit the growth response to resistance exercise by blocking key anabolic messaging molecules. It must also be mentioned that the dose of caffeine used was quite high. For a 175 pound lifter you’re talking nearly 500 mgs of caffeine. That’s way more than is required for extra energy and training drive. Typically 100-200mgs taken right before training is sufficient. (Effects of caffeine and aspirin on light resistance training performance, RPE, and pain perception. J Strength Cond Res 22(6): 1950-1957, 2008)
“Remember to breathe” is a bit of coaching that you will hear from just about any personal trainer. Nevertheless, research and practical experience has shown that by increasing abdominal pressure through holding ones breath you can increase the stability of the spine, and thus support heavy loads more easily. This holding of the breath during heavy lifts however can dramatically increase blood pressure. This is not without significant cardiovascular risks. Recent research out of the University of Montana took a look at the effects of holding your breath and bearing down, also known as the Valsalva maneuver on muscle strength. They compared isometric leg extensions and curls, shoulder adduction and abduction, and bicep curls and triceps extensions using four different breathing methods; normal breathing, forced inhalation, forced exhalation, and the Valsalva maneuver. No breathing method had any impact on isometric leg curls, bicep curls, and shoulder abduction; however, forced exhalation significantly increased peak force during isometric leg extensions, triceps extensions and shoulder adduction. When the subjects held their breath there was no benefit over forced exhalation. Although they didn’t test squats and deadlifts specifically, this study adds validity to the recommendation to breathe as you lift, more specifically, exhale as you lift. If you are getting headaches, seeing stars or getting light headed after a set, it’s most likely because you are holding your breath. You will avoid all of these problems and increase your strength if you exhale during the lifting portion of your lifts. (The Valsalva maneuver revisited: The influence of voluntary breathing on isometric muscle strength. J Strength Cond Res. 2008 Nov 28)
10 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 11
“I feel AMINOCELL surge through my veins, fueling every rep with more power than the last” Ben White, IFBB Pro/ Team Nutrabolics®
WITH THE MOST ADVANCED INTRA-WORKOUT FORMULA!
When IFBB Pro Ben White is looking to add lean muscle to his massive 250 pound frame his intra-workout product of choice is AMINOCELL™. Unlike most intra-workout formulas that contain up to 100 different ingredients, AMINOCELL™ is formulated with a combination of only the most absorbable forms of key proven anabolic & anti-catabolic agents. These agents allow for rapid 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™.
Key Ingredients in AMINOCELL™ have been Scientifically Proven to: •Increase Strength •Protect Muscle-Glycogen Stores during Training •Increase Available Energy during Training •Increase Growth Hormone Levels by up to 400% TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781
SUPPLEMENT SCIENCE DXL enlisted their team of researchers to reveal four cutting edge ingredients that are taking the supplement world by storm. Each substance possesses a myriad of benefits and, when taken in conjunction with proper training, will provide bodybuilders with unimaginable results.
SKYROCKET TESTOSTERONE
With Cissus Quadrangularis
Cissus quadrangularis (CQ) is an odd looking vine native to India, Sri Lanka, Malaysia, Thailand, and Africa. I say odd looking because it looks as if it has been squeezed through a Play-Dough shape maker, ending up with something that looks like sausage links shaped like four pointed stars. Anyway, it has been used in traditional Ayurvedic medicine for more than a century. CQ, also known as “bone setter”, first garnered the attention of researchers more than three decades ago for its ability to enhance the healing of bone fractures. CQ has been demonstrated to increase the activity of cells that build bone called osteoblasts. In animal studies, local and systemic administration of CQ extract caused less tissue reactions to graphs, significantly accelerated new bone formation, and reduced healing time. Later CQ became the subject of research on ulcers and other inflammatory conditions. The stem has been used in the treatment of stomach ulcers and dyspepsia in traditional medicine in India for many years. Studies have since shown that CQ extract can stimulate gastric cell proliferation, gastric mucus synthesis and secretion in experimental models of gastric ulcers. Even more recently CQ has been tested for its ability to enhance weight loss. Turns out the CQ contains a number of 14 | ISSUE 18 | 2009 DXL
AMPLIFY GROWTH HORMONE PRODUCTION With GHRP2
compounds that inhibit carbohydrate and fat digestion. Early results show some benefits from using CQ during a low calorie diet. Now I’m sure a lot of you have been thinking, “Bone healing…fine. Ulcer healing…fine. Weight loss…a little better. Now show me something interesting!” Well, this is where things get exciting. A company called Soy Labs has announced that they have conducted a study in cooperation with Gateway Health Alliances to see what effect CQ extract might have on testosterone levels. A group of 50 male subjects took one capsule of CQ extract a half an hour before meals for 60 days. Blood levels of testosterone, luteinizing hormone and follicle stimulating hormone were tested at baseline, 30 days, and after 60 days of treatment. Their results were quite surprising. They report testosterone levels four times higher after as little as 30 days of CQ extract supplementation. Testosterone levels remained fairly stable after the first 30 days through to the end of the study at day 60. Cissus Quadrangularis offers a natural alternative for use as a reproductive aid or as a steroid replacement. With results like they report, I can guarantee you that guys will be beating a path to the door to get some. References:
Parisuthiman D, et al. Cissus quadrangularis extract enhances biomineralization through up-regulation of MAPK-dependent alkaline phosphatase activity in osteoblasts. In Vitro Cell Dev Biol Anim. 2008 Dec 5. UDUPA KN, et al. Further studies on the effect Cissus Quadrangularis in accelerating fracture healing. Indian J Med Res. 1964 Jan;52:26-35. Jainu M, et al. Gastroprotective effect of Cissus quadrangularis extract in rats with experimentally induced ulcer. Indian J Med Res. 2006 Jun;123(6):799-806. Oben JE, et al. The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study. Lipids Health Dis. 2008 Mar 31;7:12.
and muscle to cause anabolic effects.
2. GH regulates the downstream ana-
bolic activity of IGF-1 by increasing the production of binding proteins (specifically IGFBP-3 and another important protein called the acid-labile subunit) that increase the half-life of IGF-1 from minutes to hours. Circulating proteases then act to break up the binding protein/hormone complex thereby releasing the IGF-1 in a controlled fashion over time. GH may even cause target tissues to produce IGFBP-3 increasing its effectiveness locally.
PROMOTE B12 UPTAKE With Methyl B12
3. GH travels to your muscles and
Mention Growth Hormone (GH) in a crowded room and any bodybuilder within earshot will turn their attention in your direction. It’s perfectly understandable. A hormone called “growth hormone” is like a vitamin called “vitamin manly”; you’d have guys lined up around the block to get some. As bodybuilders we are always conscious of things that positively or negatively affect our GH levels. We time our rest between sets to maximize GH release during our workouts. We avoid high fat meals before workouts because it blunts the GH spike we’re after while we train. Some of us even avoid non-aromatizable androgens because they don’t boost our GH like good old testosterone. Regardless of what you do to maximize your GH levels, you should definitely know about one killer GH booster. Before we get into just what I’m alluding to we should briefly go over GH and how it works. In response to “growth hormone releasing hormone” (GHRH), GH is released in a pulsatile pattern from the pituitary gland and then travels to the liver and other peripheral tissues like the skeletal muscle where it causes the synthesis and release of insulin-like growth factors (IGFs). GH exerts its anabolic effects on peripheral tissues primarily through IGFs, also known as somatomedins (“mediator of growth”). IGFs got their name because they are structurally and functionally similar to proinsulin. IGF-1 is the growth factor that most concerns us. Like testosterone, binding proteins play an important role in moderating the anabolic effects of both GH and IGF-1. In a nutshell, there are three major reasons why want to maximize our GH levels:
1. GH released from the pituitary causes increased production and release of IGF1 into the general circulation. IGF-1 then travels to target tissues such as bones
increases the production of muscle-specific IGF-1. This muscle-specific IGF-1 then travels to adjacent cells (especially satellite cells) leading to growth and enhanced rejuvenate ability of surrounding cells that didn’t see any GH directly. So, with all those anabolic effects, who wouldn’t want more GH floating around? That’s where our GH booster comes in. It’s called “growth hormone releasing peptide-2”, or simply GHRP-2. GHRP-2 is a synthetic six amino acid peptide that is a potent GH secretagogue. You might see GHRP-2 represented as D-alanyl-3-(2-naphthyl)-D-alanyl-L-alanylL-tryptophyl-D-phenylalanyl-L-lysinamidedihydrochloride, or abbreviated as “-Ala-D-β-Nal-Ala-Trp-D-Phe-Lys-NH2”. You may also see it referred to as Pralmorelin. GHRPs increase GH levels by amplifying the effects of GHRH. They are also unique because they are orally active and don’t require injections. GHRP-2 has been used in GH deficient children instead of GH shots to get them growing again with good success. In addition, a recent study has shown that GHRP-2 can act directly on muscle cells through the ghrelin receptor to block atrophy. This is exciting news and offers a unique tool for bodybuilders to use to incrementally put on mass. Before closing I must mention one side effect of interest. As a ghrelin receptor agonist, GHRP-2 increases appetite. This is all well and good if you are trying to eat a lot, but if you are dieting, this may make things that much more difficult. Still, the boost in GH levels and the direct anticatabolic effect on muscle tissue must be weighted pretty heavily. References:
Yamamoto D, et al. GHRP-2, a GHS-R agonist, directly acts on myocytes to attenuate the dexamethasone-induced expressions of musclespecific ubiquitin ligases, Atrogin-1 and MuRF1. Life Sci. 2008 Feb 27;82(9-10):460-6.
Vitamin B12 is one of the most popular vitamins, taking second seat only to the venerable Vitamin C. It is one of the only vitamins considered so valuable that people would be willing to get it in a shot. A form of B12 known as methylcobalamin or Methyl-B12 has recently come onto the scene and deserves a closer look. B12 is water soluble and is part of the B complex series of vitamins. B12 was the latest vitamin to be discovered and has a very complex structure. It was only recently successfully synthesized in the laboratory setting. All naturally occurring vitamin B12 is produced by micro-organisms. The only dietary source of vitamin B12 for humans is animal products, which have derived their vitamin B12 from microorganisms in their guts. Vegetables are devoid of naturally occurring vitamin B12. Any vitamin B12 found in plant foods can often be traced back to contamination with fecal matter (i.e. manure) during fertilization. Some root vegetables may also show traces of vitamin B12 from micro-organisms present in soil residues. The lack of B12 in vegetables makes it an important supplement for vegans who eventually develop anemia without supplementation. Vitamin B12 is part of coenzyme systems present in all body cells. Dietary B12 is converted in target tissues to its active forms, the Coenzymes Methyl B-12 and adenosylcobalamin, and as such is essential for conversion of methylmalonate to succinate and synthesis of methionine from homocysteine, a reaction which also requires folate. B12 deficiency can also take contribute to hyperhomocysteinemia. B12 also plays a role in maintaining sulfhydryl (SH) groups in the reduced form required by many SH-activated enzyme systems. Through these reactions, vitamin B12 is important for proper www.dxlmagazine.com | 15
SUPPLEMENT SCIENCE fat and carbohydrate metabolism and protein synthesis. On top of all that Vit B12 is also essential for the formation of the protective myelin sheath around nerve fibers.
MINIMIZE RECOVERY TIME Waxy Maize
Clearly, Vit B12 is an essential nutrient. As with all essential nutrients we want to ensure that when we supplement, we are using the best form for supplementation. Cyanocobalamin is the most common form used in multivitamin preparations. Cyanocobalamin however, must first be converted into its active coenzyme form before the body can use it. Research has suggested that just giving the active form itself as Methyl B-12 may improve utilization in tissues. When given orally, B12 that is not taken up by tissues is excreted in the urine. In studies comparing cyanocobalamin with Methyl B-12, excretion of Methyl B-12 is about one-third that of a similar dose of cyanocobalamin, indicating substantially greater retention within the body. When looking for a multivitamin, do yourself a favor and try to find one containing methyl-B12. You’ll retain a lot more active B12 per dose than with the more common form cyanocobalamin. References:
Methylcobalamin. Altern Med Rev. 1998 Dec;3(6):461-3 Mayer G, et al. Effects of vitamin B12 on performance and circadian rhythm in normal subjects. Neuropsychopharmacology. 1996 Nov;15(5):456-64. Okuda K, et al. Intestinal absorption and concurrent chemical changes of methylcobalamin. J Lab Clin Med 1973;81:557-567.
carbs provide the fuel for intense training in the form of glycogen, they also play an anabolic role by sparing amino acids and favorably altering the hormonal milieu to encourage growth. 16 | ISSUE 18 | 2009 DXL
In bodybuilding we talk a lot about protein and deservedly so. Protein plays a significant role in maximizing the effects of our training. But protein isn’t the only player supporting our efforts in the gym. Carbohydrates are also a crucial component of our muscle building arsenal. Carbohydrates play a dual role in support of muscle growth. First, carbs provide the fuel for intense training in the form of glycogen. The type of muscle contractions involved in heavy lifting drain the muscle of glycogen. If glycogen stores aren’t completely replenished before the next bout begins, you’ll start to lose steam about half way through the workout and your workouts and gains will suffer. Second, carbs play an anabolic role by sparing amino acids and favorably altering the hormonal milieu to encourage growth. Without sufficient carbs in the diet, the body must convert amino acids that would otherwise go towards growth, into sugar for the brain and nervous system. The more you deprive your body of dietary carbs, the better it gets at converting amino acids (i.e. protein) into sugar. This makes your protein intake much less efficient at supplying the building blocks it needs to put on real size. Hormones such as insulin and testosterone regulate muscle protein synthesis and muscle hypertrophy. Unlike testosterone, insulin has only a permissive role on muscle protein synthesis, but it plays a critical role in tipping the scales towards growth by preventing muscle protein breakdown. Adequate carbohydrate intake ensures adequate insulin release to maximize your gains. Clearly, carbohydrates are an important part of any bodybuilder’s diet. Still, the question remains, which type of carbs should I eat and when? Carbohydrate foods can be divided into four basic
categories, mono- and di-saccharides (sugars), the oligo-saccharides (short chain glucose or fructose polymers), and the poly-saccharides (starch and dietary fiber). We are all familiar with sugars like glucose, fructose, lactose and sucrose. Oligo-saccharides like dextrin and maltodextrin are also common. Although starches like those found in rice and potatoes are a staple of bodybuilder diets our knowledge of these carbohydrates often isn’t as technical as it is for other carbs. Well, that’s about to change. I’d like to talk about one particular starch that has bodybuilders scrambling to find like trick-or-treaters to a corn maze. It’s called Waxy Maize. But before we talk specifically about waxy maize and how to use it, let’s briefly go over the distinguishing characteristics of different types of starch. Starch is a carbohydrate made by plants and it consists of glucose molecules strung together in chains. These chains can be as long as 200,000 glucose units long. There are two types of chains in the starch we eat, branching chains called amylopectin, and straight chains called amylose. Most starch that we get from food is about 70-75% amylopectin. When glucose is stored in your muscles as glycogen it links it together much in same form as amylopectin. This is where Waxy Maize comes in. Waxy Maize (so called because of the “waxy” appearance of the inner kernel when split) 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. As a starch (all glucose and no fructose), it will also resist first pass storage within the liver. All of this makes it a perfect carbohydrate for pre-, during, and post workout supplementation. Add to this the fact that Waxy Maize won’t cost you an arm and a leg and you’ve got a no brainer supplement to add to your training routine. References:
Sajilata, M.G. et al. (2006). “Resistant starch- A Review. Comprehensive Reviews in Food Science and Food Safety. vol 5. Englyst KN, Englyst HN. Carbohydrate bioavailability. Br J Nutr. 2005 Jul;94(1):1-11.
NUTRITION TIPS FROM THE PROS 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 in combination 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.
ANDERSON SILVA Age: 33 Height: 6’2’’ Weight: 185lbs MMA Record: 23-4-0 Photo: Eric Williams. www.ericwilliams.LA How did you first get involved in MMA? I started training in Taekwondo at a young age. It was a natural progression through my martial arts training to learn different disciplines, which eventually led me to mixed martial arts.
What’s the greatest thing about being a professional fighter?
When it’s time to rest. The training leading up to a fight is intense, and training as hard as I do, the last thing I want is to sacrifice my muscles. Resting allows me to recuperate after a fight while mentally preparing for my next match.
What are you best known for, outside of the gym?
I like to play video games and paintball.
What’s your training weekly training routine?
I train everyday with my physical preparation coach Rogerio Camoes. Every morning we focus on fighting techniques and at night I work out and train again to correct my mistakes. My routine varies depending on my upcoming fights. I like to create a game plan based not only on my last fight, but my next opponent I’m set to face.
What’s your favorite muscle group to train? My fingers while on my Playstation. [laughs]
How does your nutritional intake support your fitness goal?
When I am training for a fight I’m in a strict diet, and I use supplements to get the nutrients I need and can’t get from food. The results are great.
Tell us what supplements you’re currently taking.
I take Isobolic to build lean muscle mass and prevent the loss of muscle during periods of intense cardio. And I rely on Nutrabolics’ Fight Stack. Without Fighter’s Food and Fight Factor in my diet I wouldn’t be able to train as frequently and at such a high intensity everyday. I also take Hemodrene. It is by far the strongest fat loss product I have ever used. It makes moving up and down weight classes much easier for me.
How do you find supplements affect your performance?
Supplements help my performance; I really came to realize that when I started using the supplements from Nutrabolics.
The quality ingredients they use make me feel that I’m in top shape.
What’s your favorite supplement? Why?
Fighter’s Food. I take it twice a day. It really helps with my recovery after a fight and to balance my pH levels. I also really like Fight Factor. I take 1.5 servings of it 30 minutes before my match on an empty stomach to optimize absorption and my overall performance.
What’s your favorite cheat meal?
When I can, I like to eat at McDonald’s.
What is one tip for DXL readers when it comes to eating right?
Eating right really makes a difference on performance. With a combination of the right supplements to complete your diet you will notice results.
What are your goals for the future?
I want to finish my fighting career very relaxed, hopefully still with the belt. Who knows, maybe in the future I will open a school, but we will wait and I will keep on working and fighting.
www.dxlmagazine.com | 17
AUDREY DIPPENAAR
KEVIN TOMASINI
How did you first get involved in competitions?
How did you first get involved in bodybuilding?
Age: 29 Location: South Africa Website: www.audreydippenaar.com Height: 1.68 Competition History: FAME, Exergise.
What are you best known for outside of the gym?
anced diet is a cookie in each hand! Haha, just kidding. High protein, moderate to low carbohydrates, and low saturated fat works for me. I’m always munching on a variety of low GI fruit throughout the day; it’s convenient and succulently scrumptious. Protein is most important, boiled eggs, chicken and protein shakes are a “must” for me!!
How often do you work out?
Describe what you eat in a typical day.
I was featured on the cover of Fitness Magazine (South Africa), and it all grew from there. The Exergise 2006 was my first competition.
Graphic design.
4 - 5 times a week.
What’s your training weekly training routine? Day 1: Legs / Abs Day 2: Shoulders and Abs Day 3: Biceps / Chest and Abs Day 4: Back / Triceps and Abs Day 5: Hamstrings / Calf
What’s your favorite muscle group to train?
Shoulders and biceps. I find that they’re the easiest muscle groups to stimulate and focus on. Being scrupulous with your form will always guarantee you results.
What is your short term fitness goal? To increase muscle mass on my shoulders and abs!!
How does your nutritional intake support your fitness goal? My diet is balanced. And for me a bal-
Morning: Protein shakes, egg whites and a small block of cheese. During the day: Chicken or beef, vegetables, salad, avocado, sushi. Evening: Beef or chicken, salad. Snacks: Protein shake, nuts or egg whites.
What’s your favorite cheat food?
70% cocoa chocolate, chocolate coated crunchy cookies, warm chocolate brownies with vanilla ice-cream, and pizza with every conceivable topping.
What is one tip for DXL readers when it comes to eating right?
Website: www.kevintomasini.com Nickname: The Future Height: 5’9” Competition Weight: 250lbs Offseason Weight: 280lbs
I started working out when I was 18 at a local YMCA. One day I saw Art Atwood training….I wanted to be big like him. That’s the day I started serious bodybuilding with the goal to someday become an IFBB Pro.
What’s the greatest thing about being a bodybuilder?
Competition day and being on the stage.
How often do you work out?
I try to do about 30 minutes of cardio everyday and weights 5-6 days.
What’s the most important muscle group for you to train as you approach a competition? The sweep of my quads and my lower back.
How does your nutritional intake support your fitness goal?
Nutrition is just as important to me as my weight training and cardio regimen. I feel that nutrition, training, and diet are all intertwined when it comes to being a successful bodybuilder.
My number one dieting tip for staying in good shape all year round is to remember that nothing tastes as good as thin feels. I find that abstinence is sometimes far easier than moderation. If you’re unable to control the portion size of your favorite cheat foods, avoid them altogether. If you do this long enough, you’ll soon learn self control.
What do you typically eat in a day: Breakfast: Egg whites, Chicken Breast,
Oatmeal or Grits
Mid-morning Meal:Lean Beef, Broccoli Snack: 1 Tbsp of Natural Peanut Butter Lunch: Chicken Breast, Brown Rice or Yam Mid-afternoon Meal: Tilapia, Brown Rice
or Yam
Snack: 1 Fistful of Almonds Pre-workout Meal: Tilapia, White Rice Post-workout Shake: Nutrabolics Fighters Food Dinner: Lean Steak, Brown Rice or Yam, Broccoli Snack: 1 Tbsp Natural Peanut Butter Before Bed: Isobolic
Do you take nutritional supplements?
I certainly do. As a bodybuilder it’s imperative to take supplements to support and stimulate physical responses that your body’s not always capable of on its own. I take Fighters Food, Isobolic, Vitabolic, Hemotest, NOZ IV, Hemotropin, Inferno, Anabolic Window and InsuleanK. I’m also Nutrabolic’s special guinea pig for their newest product Amino Cell.
How do you find supplements affect your performance? I consider supplements to be just as
important as the food I eat and the time I spend in the gym. It’s a waste of time, money and effort to focus on one without the other.
What’s your favorite supplement? Why?
My favorite supplement is Fighter’s Food. It increases the frequency and intensity by which I can train at. It’s seriously the ultimate meal replacement.
What’s your favorite cheat meal? Stuffed Crust Cheese Pizza, Lucky Charms, and Peanut Butter Cups
What gym can we most likely find you at? When I’m not travelling you will find me at Animal House Gym in Milwaukee.
What is one tip for DXL readers when it comes to eating right? Scale and measure all of your food to make sure you are eating proper portions.
What are your goals for the future?
To attain my IFBB Pro Card, and to start a family.
What are your goals for the future?
My number one dieting tip for staying in good shape ...
nothing tastes as good as thin feels. 18 | ISSUE 18 | 2009 DXL
My future goal is to become a recognized fitness model. I’m a qualified personal fitness trainer, and have always wanted to help others achieve their fitness goals.
Photo: Eric Williams. www.ericwilliams.LA
5 Things you can’t live without: 1. 2. 3. 4. 5.
My family. The gym. Dining out. Dark chocolate. A clean and tidy home.
Photo: Matt Raven/ Ivok Studio
Scale & measure all of your food to make sure you are eating proper portions. www.dxlmagazine.com | 19
MARNIE BRYKS
DOLF SZILAGYI
How did you first get involved in competitions?
How did you first get involved in the supplement industry?
Age: 27 Height: 5’7’’ Competition Weight: 118lbs Competition History: FAME- Bikini
I’ve lead an active lifestyle for quite a few years so doing a competition seemed like the right thing to do to take my physical fitness to the next level.
What’s the greatest thing about being on stage?
Definitely for what it represents, being that you set a goal and did everything you had to in order for you to get to that very moment, which undeniably takes a lot of sacrifice, constancy, and will power!!!
What are you best known for, outside of the gym? My banana bread!
How often do you work out?
When training for a competition I work out 6 days per week; post competition I try to work out 4-5 days per week.
What’s your training weekly training routine? I do cardio every training session combined with training an isolated muscle group until failure, which I alternate every workout.
What’s your favorite muscle group to train? Probably my legs because they are the most challenging, so after a leg workout I always leave the gym feeling like I’ve worked hard!!
The most common things I see people doing wrong is not eating enough of the right foods
How does your nutritional intake support your fitness goal?
I eat clean because, not only does a clean diet help to shed and stave off body fat, but because of the energy it provides me with to make it through my workouts.
Tell us what supplements you’re currently taking.
I do not take supplements on a daily basis other than a multivitamin, but once in a while I’ll mix chocolate protein powder into my morning oatmeal. I’m about to start taking creatine as suggested by a friend and am excited to see what it does for me!
How do you find supplements affect your performance?
As I said, I don’t take supplements regularly, but sometimes I will take the occasional thermogenic when I need a boost of energy to get to the gym.
What’s your favorite supplement? Why?
Protein powder would probably be my favorite supplement because of its convenience.
What’s your favorite cheat meal?
I absolutely LOVE Harvest Crunch Cereal. I could probably eat an entire box.
Do you notice a direct correlation between nutrition/supplements on your performance? Eating a clean and balanced diet provides me with the energy I need to get the most out of my workouts. A clean diet also helps to keep my mind clear and my mood stable.
What is one tip for DXL readers when it comes to eating right? The most common things I see people doing wrong is not eating enough of the right foods and not eating enough, period! 5-6 portioned balanced meals, including protein and carbohydrates, is what you should be striving for, for a lean body composition.
Age: 36 Height: 6’ 4’’ Weight: 235 lbs Store: Fuel - Mission, British Columbia
I began taking supplements when I was 18 years old. I was inspired by bodybuilders like Arnold in fitness magazines and read up on all the latest supplements and training techniques. The more I read the more I wanted to know and when the opportunity presented itself to own my own supplement store I felt I could share my knowledge with the community.
What’s the greatest thing about being a store owner? I enjoy helping people achieve their health and fitness goals. I feel great when my customers come back and share their positive results with me. My job doesn’t feel like work- it’s fun and rewarding.
I change my routine often but here is a typical week: Day 1: Chest and calves Day 2: Quads, traps and abs Day 3: Biceps, triceps, abs and cardio Day 4: Shoulders, hamstrings and abs Day 5: Calves, abs and cardio Day 6: Back and abs
What’s your favorite muscle group to train? I love working on my arms but I truly enjoy all my workouts.
How does your nutritional intake support your fitness goal?
Nutrition is the key. Without good nutrition I wouldn’t have such good results. I make sure to have a clean and balanced diet.
How often do you work out?
Tell us what supplements you’re currently stacking? Hemotest Hemotropin Isobolic Protein Noz IV Multi-vitamins Greens
What’s your weekly training routine?
How do you find supplements affect your performance?
What are you best known for, outside of the gym?
I am a proud dad to a one year old baby girl. I enjoy every minute that I spend with her. 5-6 days a week
With supplements I can get the best out of my body. I always feel good in the gym and I can push my body to the max.
What’s your favorite supplement? Why?
Hemotropin. It helps me sleep like a baby. I wake up rested, recovered and ready for a new day.
Do you notice a direct correlation between nutrition/supplements on your performance?
Absolutely. Good nutrition gives my body the essentials it needs and supplements help get me to the next level of performance. Having both in place makes it a winning combination.
What’s your favorite cheat meal? New York style cheese cake.
What is one tip for DXL readers when it comes to eating right?
Before you put something in your mouth first think about how you’re going to feel and how you want to look.
What are your goals for the future?
Through my store, I look forward to helping people achieve their health and fitness goals.
Before you put something in your mouth first think about how you’re going to feel and how you want to look.
What are your goals for the future?
To maintain my health so I am able to participate in any opportunities or adventures that may come my way! Photo: Gurm Sohal Phtography
20 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 21
THE
ALKALINE
DIET FOR MMA
ATHLETES
Reduce Acid Build-up and Stabilize pH By Jason Gorny/ Photos: Trevor Howell; 323 Photografix
It seems that in this day and age everybody and their dog wants to be a professional MMA fighter, or at least thinks they have what it takes to be the next big thing. But not everyone can get lucky and knock their opponent out cold in the first round every time. What most fail to understand is that victory takes more than blood, sweat and tears; it goes beyond endless hours spent at the gym. The thing that separates the champions and contenders from the wannabes and pretenders is simple: it’s nutrition. 22 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 23
NUTRITION THE ALKALINE DIET Almost every mixed martial artist who competes at a top level is a technically sound athlete, but without a nutrition plan designed specifically for endurance, stamina, and recovery they may fall short in the ring. Proper nutrition provides your body with the fuel to capitalize on your opponents’ weaknesses and outlast them when hard punches aren’t enough. This is where an alkaline diet comes in. Hard training, high stress and a diet high in protein and sugar can disrupt the pH balance in our bodies by creating an acidic environment. It is imperative, especially for MMA fighters, to keep the pH slightly alkaline in order to increase endurance and recovery response after a taxing fight or workout. By implementing the alkaline diet, you can expect: Superior Nutrition, Faster Recovery, More Energy, Reduced Cell Damage An alkaline diet is composed primarily of foods that produce alkaline residue in the body after digestion is complete. It is based on the consumption of fresh fruits, vegetables, roots, nuts and legumes while avoiding grains, dairy, meat and excess salt. The key to reducing acidic conditions is to adopt a diet that follows a 3:1 ratio of alkaline foods to acidic foods. All foods can be classified into a range of alkalinity and acidity according to the effect on the body after the food has been digested.
FOODS TO EAT (ALKALIZING)
Vegetables: Spinach, wheat grass, chlorella, asparagus, broccoli, cauliflower, carrots, celery, cucumber, lettuce, cabbage, greens, squash, peppers, tomato, onion, garlic, chickpeas, pinto beans, kidney beans, root ginger, eggplant, lettuce, nuts (aside from peanuts and cashews), seeds, avocado, lentils Herbs & Spices: Basil, parsley, mint, coriander, ginger, cumin etc. Essential Fats: Avocado Oil, Flax/Linseed, Evening Primrose, Olive Oil Fruits: Lemons, Lime, Grapefruit, Watermelon, Tomato. No other fruits. Dips and Sauces: Pesto, hummus, tahini, guacamole etc.
FOODS TO AVOID (ACIDIC FORMING)
Sugar Dairy Products Meat and Poultry Caffeine Alcohol Wheat (aside from sprouts or wheatgrass) Fruit (apart from those mentioned above) ‘Bad’ fats (saturated, trans fatty acids, hydrogenated) Processed foods Fizzy drinks Peanuts and Cashews Pasta and White Rice Condiments 24 | ISSUE 18 | 2009 DXL
One thing about nutrition is that it generally requires self discipline and sacrifice. Daily preparation of the essential foods required to replenish your body after a long day’s worth of training is necessary. But, this is where supplementation comes into play. Supplements can offer a conventional alternative to an unconventional diet.
SAMPLE ALKALINE
When following an alkaline diet, it is integral to find a supplement that fits within the confines of promoting an alkaline environment in your body. A meal replacement that contains fruit extracts, vegetable extracts, essential fatty acids, and is high in fiber is ideal, however up until recently was nonexistent in the sports nutrition industry.
Breakfast
The concept behind Fighter’s Food by Nutrabolics® is based wholly on the beliefs of the alkaline diet and designed specifically for MMA athletes and used by some of the top MMA champions in the world. Fighter’s Food by Nutrabolics® may help: Maintain proper pH levels Fight free radicals due to its high levels of antioxidants Support your training acquired capacity for muscle recovery By implementing the alkaline diet, and Fighter’s Food by Nutrabolics®, into your nutrition regime most athletes will notice their energy levels, stamina, endurance, and conditioning improve. Many will also go through a mild cleansing process, shed some body fat, and have a stronger immune system and a greater sense of wellbeing. Hard training can only get you so far…Get the upper hand on your competition, and take your fighting game to the next level, by fine tuning your diet today.
DIET PLAN
Immediately upon wakening: 1 Serving of Fighter’s Food by Nutrabolics w/16 oz. Alkaline Water Veggie scramble: 3 eggs, scrambled with green onions, tomatoes, chopped bok choy, and bell peppers. Cream of Oats Cup of ginger tea. Snack 1 Serving of Fighter’s Food by Nutrabolics w/16oz. Alkaline Water Lunch 4 oz. chicken served over 2–3 cups steamed fresh vegetables. Lemon-dill vinaigrette. Snack 2 Hard-boiled eggs, with carrot & celery sticks, and a handful of salted almonds 16 oz. Alkaline Water Dinner 4 oz. fish served with a baked yam and a mixed garden salad w/ cup of herbal tea
About the Writer: Jason Gorny is a professional MMA fighter, national level trainer and member of Team Reflex Edmonton. For a free consultation Call: 780-468-3282 or email: edmonton@reflexdirect.com
www.dxlmagazine.com | 25
Weight loss pills are a dime a dozen, we know. To make matters worse, 99.9% of them are just simple variations on the same formula of ingredients. So in an industry riddled with uninspired, ineffective, and often overpriced knockoffs, where can those who are truly desperate for real world fat loss turn to invest their well-earned supplement dollars?
“Nothing burns fat as fast as HemoDrene.” Kevin Tomasini, 2008 Excalibur Overall Winner / Team Nutrabolics®
This is the question we posed to our research team when we told them that we wanted a one-of-a-kind fat loss body composition solution that would live up to the hype and deliver on every expectation the consumer might have. HemoDrene™ is that solution!
HemoDrene™ is a research driven, state of the art fat burning complex that elicits extreme effects on lipid metabolism and nutrient partitioning. Creating a product with the power to accomplish both reduced body fat and improved body composition (lean muscle to fat mass ratio) was a task fraught with difficulty. To be perfectly honest, we thought we would need a pharmaceutical drug to make it happen. Think about it, where can you find a 100% legal fat burning biochemical that also exerts powerful nutrient partitioning effects? Well you can’t….until now.
HEMODRENE™ CASE STUDY
LOST 15 LBS OF FAT IN 30 DAYS!
THE AMAZING 6-in-1 FORMULA THAT WILL GET YOU RIPPED!
Before HemoDrene™, Derek Sheane worked endlessly for 3 weeks trying to expose his razor-sharp cuts and deep separations throughout his mid-section. Shortly after 1 week of incorporating HemoDrene™ into his diet, he not only experienced great results in his mid-section, but throughout his entire physique too.
The six complexes used in HemoDrene™ are so powerful it’s no wonder test subjects like Derek Sheane are getting so ripped and shredded in such a short period of time. It’s now your turn to feel the power and experience the results of this multifaceted fat incinerator.
We did something no company in our industry has ever done – we crammed six powerful and proven standalone weight management products into one radical physique–altering cocktail. The extreme effects that HemoDrene™ elicits would otherwise require an arsenal of thermogenic aids, glucose disposal agents, macronutrient enzymes, and catecholamines to deliver similar results. Now check this out:
Insulin support matrix
Contains powerful ingredients to promote healthy blood sugar levels, optimize nutrient storage, and support proper carbohydrate metabolism. In the quest for a chiselled and well-defined physique, controlling insulin fluctuations is critical.
Thermogenic support matrix
An advanced complex of five specialized ingredients, Inferno™ increases caloric expenditure, improves the body’s ability to offset food cravings, and pushes the fat burning process to its absolute limits.
Derek Sheane. 2008 Sandra Wickham Overall Winner
Water shedding support matrix
A revolutionary water loss supplement designed to help you lose the excess water that’s trapped beneath the skin and works to reveal your definition while highlighting the separation between muscles.
Circulation support matrix
Promotes systemic vasodilation and strongly in-creases the potency and effectiveness of all the other ingredients in the HemoDrene™ formula.
Intensity support matrix
A precise and powerful combination of tyrosine, thiamine, choline, and d-phenylalanine dramatically improves mental focus and clarity through their unique contributions to neurotransmission and catecholamine synthesis.
Lipid metabolism matrix
This advanced matrix works to free our bound fat cells so that they can be burned in response to the body’s need for energy. The more fat cells that are released into the system, in conjunction with increased energy, results in radical fat incineration.
NEED TO CUT WEIGHT? HemoDrene™ doesn’t just work for bodybuilders! MMA Champions like Anderson Silva and Frank Mir use HemoDrene™ to cut weight for their championship fights!
“HemoDrene™ is the strongest fat loss product I have ever used. It makes moving up and down weight classes much easier for me”
“Being a heavyweight I always find myself needing to cut weight fast before a fight. There is no better way to cut weight than with HemoDrene™.”
Anderson Silva Team Nutrabolics®/ MMA Champion
Frank Mir Team Nutrabolics®/ MMA Champion
or visit our website TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781 www.nutrabolics.com
FRANK MIR Nutrabolics’ Newest MMA Champion Athlete By Jordan Blyth/ Photos: Eric Williams/ www.ericwilliams.LA/ DR Photo Management
A martial artist should not be defined by their accomplishments alone; rather they should be defined by their entire journey to those accomplishments. With a journey that could be written as a script for Hollywood, Frank Mir is a true martial artist. He has experienced the highest highs and the lowest lows, but it is this path that has made him who he is. The journey is far from over for Frank. He uses what he as learned as a martial artist through experience to build on his career. As he progressively matures, he continues to give back to the sport. This Second time UFC interim heavyweight champion, at the age of 29, has many opportunities left to test his limits.
How did you get started in MMA?
I started studying karate as a child and as I grew older I was always on the lookout for martial arts that would increase my abilities and knowledge base.
You are known more for Jiu-Jitsu than striking, but I heard you were reluctant at first when it came to learning Jiu-Jitsu. What made you change your mind?
Like many, the first martial art that you get involved in usually dominates your belief system. Like most, after seeing the early UFC’s, my eyes opened and I said to myself and my father that I need to start studying Brazilian Jiu-Jitsu in order to expand and complete my skill set.
You won your first two MMA matches before joining the UFC. Your first fight in the UFC was against former ADCC Champion Roberto Traven. This was not exactly an easy match up, yet you arm barred him in the first round. What was that whole experience like?
The opportunity and experience of fighting a two-time World Jiu-Jitsu Champion was exhilarating. My attitude in fighting in MMA vs. sport Jiu Jitsu is such that I believe it leveled the playing field when I fought Mr. Traven.
30 | ISSUE 18 | 2009 DXL
to tap prior to something breaking or separating itself from its hinges. In the case of the Roberto Traven match, when I approached, kicked and punched him into a sitting position against the cage he presented his arm to me in what I looked as an opportunity. With the force of my body and hip thrust I fell to the side with his arm in an arm bar position and broke his elbow unfortunately. The experience was surreal.
You then submitted Pete Williams, who had never been submitted before, with a shoulder lock. This is now known as the ‘Mirlock’. Who coined that phrase?
I am not sure. It’s not a rare position. But, if you get the opportunity to apply it and the person doesn’t have a good defense to it then they are in deep trouble fast. It will rip your elbow and shoulder out of joint quite quickly. If you watch that fight closely you can see the grimace on Pete’s face. He wanted nothing to do with that position.
You then faced your first set back when you were knocked out in the first round by Ian Freeman. What did you take out of that defeat?
When I enter the ring I’m there to stop you - to finish you. I don’t enter the ring just to make you tap out. I want to remove your limbs and knock you out.
I learned that I don’t like travelling out of town to fight. I don’t like different time zones if I can avoid them. With all due respect Ian Freeman is one tough dude, but I was immature and didn’t take my training seriously enough.
Or at least that’s what I’m thinking in my mind. However, we all know the goal of the sport is not just to injure your opponent. I hope that my opponent has time to tap prior to me having to follow through on a submission. Unfortunately, due to the amount of torque that I inflict, few opponents actually have the time
After that you went on to defeat Tank Abbott (toe hold) and Wes Sims twice (DQ, KO) and found yourself fighting for the vacant UFC heavyweight belt vs. Tim Sylvia. You won that fight in somewhat dramatic fashion by breaking Tim’s arm in the first round. Had you ever broken anyone’s limbs before?
Yes, I broke Roberto Traven’s arm, Pete William’s shoulder, Tank’s ankle, and that was just in the UFC. Since then there have been other unfortunate mishaps for my opponents as well. Tim’s was an interesting break since I snapped his forearm in half. You have to give him credit though. Even with his arm snapped in two he was still trying to pick me up with the same arm. He wanted to continue to fight me one handed.
What prepared you for that moment and that fight? What was it like winning the belt?
It was an odd experience. The crowd didn’t totally get that I had busted his arm in half and so they were surprised by the stoppage. I am proud of the accomplishment and winning at such a young age but I must admit that my maturity has helped me to appreciate winning the interim belt from Nogueira more this time.
I don’t enter the ring to make you tap out. I want to remove your limbs and knock you out. Tell us about what took place in Sept 2004.
It’s been written about so much so I’ll keep it short. I got t-boned by a car when I was going about 50 mph on my motorcycle by a car going about 60mph. I flew off my bike and hit my head on the curb over 100ft away. I tried to get up but my leg wouldn’t allow it. I got dizzy. I vomited in my helmet. People approaching me at the scene thought I was dead but I could hear everything. It was odd. I was simply trying not to aspirate so I could handle the whole ordeal. I got emergency surgery and was told I’d never walk correctly again, let alone fight at the highest level and win another championship belt against one of the greatest fighters in history. www.dxlmagazine.com | 31
This must have been a very tough time for you. What was the hardest part of it?
What was tough was that I just finished winning the belt. I was due to get married weeks later and we were just starting a family. Because of the accident I was faced with not being able to provide for my family in the way I best knew how. It wasn’t about me; it was about my family, my children, my wife, my future children…
What do you credit for your successful rehabilitation? Fortitude and desire. Wanting to claw back and do things that experts said I couldn’t.
Your comeback, however, did not go as smoothly as planned. You lost your first fight back getting KO’d in the first round, defeated Dan Christison (deci32 | ISSUE 18 | 2009 DXL
sion) then got KO’d again in the first round by Brandon Vera. What was your state of mind after this?
Thanks for reminding me! My state of mind obviously wasn’t optimal. I came back too fast without the right attitude but I have now learned my lesson. I will not allow that to happen again in the future.
Did you ever think of quitting?
No. It was frustrating and I questioned myself, but I have an excellent support network.
Then you fought Antoni Hardonk and submitted him with a Kimura in the first round. How big of a win was this fight for the momentum of your career? It was huge, I was faced with some ultimatums personally and professionally. I wanted to perform at the highest level and the UFC told me it was a do
or die situation. If I lost, I had to rebuild my career elsewhere. You are the FIRST to hear that. The UFC said we want to see the old Frank Mir. I told them they’d be seeing the new Frank Mir, which is exactly what I did.
You then got picked to fight former WWE superstar Brock Lesnar. Even though it was only his second professional MMA fight a lot of people seemed to think he would beat you. Did you use this as motivation?
I don’t really fight for the fans. I love the fans, don’t get me wrong, but as a martial artist I fight to test myself – to be the best I can be in any given situation. In the Cage it’s pure - You and your opponent, toe to toe. Generally I am evenly matched, yet we each possess a unique skill set. In the case of Brock I was a little surprised that people though he was going to beat me easily, yet it
only took 90 seconds or so to change their minds.
You were then paired against Antonio Rodrigo Nogueira to coach “The Ultimate Fighter” Season 8 and then fight him for the interim heavyweight title. How was the whole experience? Did you enjoy the coaching? I enjoyed the coaching experience but didn’t appreciate nor agree with the editing. It’s a reality show though, and they have to create story lines. I did get to train, teach and learn from a bunch of great guys including my assistant coaches, Demian Maia and Robert Drysdale. I also met a few idiots though.
What was your mentality going into the fight with Nogueira?
My mentality was very positive. I was stronger, faster and had better stand up from working with the best BJJ guys
in the world. I was concerned about the type of beating that he could withstand though, and I respect his warrior’s heart.
Your fight against Nogueria was your biggest test to date. Did you train any differently for this fight than you have for previous fights?
I trained pretty much the same but added a bit. I used a hypoxic machine from Hypoxico in NYC. Matthew Formato there hooked me up and took care of me. I ran sprints which, up until this point, I couldn’t do before because of my leg injury.
In that fight you were able to do something no man has ever done before, you stopped Nogueira. Were you shocked?
I wasn’t shocked as I envisioned a stoppage or a submission. As a martial artist you want to keep focused and positive
but ready to handle and deal with any type of chaos.
Was beating Nogueira for the title more exciting than beating Tim Sylvia?
It was. Nogueira has more of a legendary status. No disrespect to Tim, but it’s true. Noguiera was a larger foe.
I have heard some rumors that you were on Fight Factor by Nutrabolics before your fight vs. Nogueria. Care to comment? I used both Fight Factor and Fighter’s Food. That stack got me more than ready for competition, not to mention, the Fighter’s Food mixes so well and tastes amazing.
Are there any other specific supplements that you use before a fight? I use VitaBolic multivitamin,
www.dxlmagazine.com | 33
Glucosamine, IsoBolic protein and more IsoBolic protein, Anabolic Window, and Essential Oils.
What is the main reason for your signing with Nutrabolics? Number one, they are a great company. Number two, they are picky with whom they associate with. Number three, they are top of the market, high end. Quality is a number one for them. I want to be associated with people who have a winning attitude and do things right. That company is Nutrabolics.
What do you hope to achieve, now you are signed with Nutrabolics? I am looking forward to doing signings around the US and Canada and being able to share the knowledge of good supplementation to people that I meet when representing the brand.
With Randy Couture’s latest defeat, you’re set to fight Brock Lesnar again. Are you happy to get another chance to go up against him? Would you have liked the opportunity to challenge Randy Couture?
I would like to fight both for separate reasons. Legacy. Ability. Heart. Both offer up outstanding challenges that are unique to each.
Will you train and prepare differently than your last fight with him?
I will train pretty much the same except we are bringing in some beasts with National Champion backgrounds in wrestling and MMA. The last fight I brought in Tommy Rowlands who is the NCAA D1 wrestling champ and assistant coach at Ohio State. My manager Dean Albrecht hooked me up with him. Dean is friends with the owners of Cage Fighter, who are both Ohio State Grads and competed on the wrestling team. I will have my main sparring partner James Horne in addition to a few other wrestlers. Also, I can almost guarantee that I am the only heavy weight who brings in a 135lb fighter to train with. Miguel Torres, who is the 135lb WEC Champion of the world is a beast with great mental power over the game. He came in for my fight against Nogueira. We train at my gym Striking Unlimited in Vegas.
What about the strategic aspect of preparing for a fight? Do you put a game plan together for each opponent, or do you go into every fight with roughly the same plan?
I go in prepared and ready to fight no matter what. I am prepared to strike or submit, to wrestle or box. Depending on the opponent there is a higher probability for the fight to end up in one discipline than another, but you must be 34 | ISSUE 18 | 2009 DXL
prepared for both.
You were criticized early in your career for ‘being out of shape’. Will we ever see that in Frank Mir again?
I am doing my best to be in shape. I was starting to gas against Wes Sims but what people don’t know is that guy has legs that are ten feet long. He put a triangle lock around my mid section which sucks the wind out of you like crazy. And against Ian Freeman I gassed and it cost me the fight. Dan Christison, I didn’t show up in good shape. Being honest with yourself is paramount because it allows you to work on things, areas and weaknesses that need to be improved on.
I can almost guarantee that I am the only heavy weight who brings in a 135lb fighter to train with How is training for MMA different than training for bodybuilding?
When I lift for bodybuilding I perform strict and controlled movements compared to when training for MMA. For instance, for bodybuilding I do squats, lunges and leg curls whereas for MMA I do huge jump squats. I strap myself into a machine and jump up and down in it.
What does you daily training regimen consist of? I train from 11am until 1pm in either striking or grappling and then cardio. I go back in from 4:45pm until 8pm and work on my technique. Two to three times a week I lift weights and twice a week I do sprints.
What supplements do you use in your daily training?
Fight Factor before each workout, Anabolic Window after each workout, Fighter’s Food first thing in the morning, IsoBolic protein after each meal and inbetween meals, VitaBolic multivitamin and GlutaBolic glutamine.
What is your favorite food to eat? Sushi, without a doubt.
Fedor recently knocked out former UFC champion Andrei Arlovski to push his MMA record to a staggering 29-1. Do you think Fedor is the real deal?
I think he is the real deal but he can be beaten. I would love to have the opportunity to fight Fedor.
Who has been your toughest competitor so far?
Each competitor presents their own set of challenges. Noguiera has to be the toughest competitor to date but not necessarily the toughest fight. If we truly dig deep into ourselves, the things we can achieve are limitless.
Do you get nervous as a fight approaches?
Absolutely. Nerves are healthy I guess. And it shows that I’m focusing on the task at hand. However, as the fight gets close I get more and more calm. In fact, when I am in the locker room I’m usually taking a nap or lying down. When I finally set foot in the cage, I reach a state of focused determination that’s difficult to articulate. This is the moment I have trained for. This is what I have made sacrifices of time and pain for. This is why I fight.
You are training out of Striking Unlimited? Tell us about your gym.
We have a good sized gym with a cage, boxing ring, and heavy bags. My Head Coach is Ken Hahn of Striking Unlimited. I strongly recommend you look him up. He gets results and is really easy to work with.
You’re currently ranked as #3 Heavy Weight Fighter in the World. What will it take for you to get ranked #1? I will have to beat Brock. And then perhaps Fedor.
If you were not a fighter what would you be?
A lawyer. I like standing up for other people who have a legitimate cause or situation that they are in but cannot defend themselves.
When it’s all said and done how do you want to be remembered through out the MMA community?
I want to be remembered as a guy who not only respected the sport but also did his best to share his knowledge like I try to do through my analyst gig with the WEC. I would like to be remembered as a person who tried to be a complete martial artist. I would like to be remembered as a person who showed others through experience and example that they can accomplish things in life that they think they could not. I want to be remembered as a fighter who evolved and improved his skills and as a guy who gave back to the sport.
www.dxlmagazine.com | 35
SPECIAL PROMOTIONAL SECTION
“
Without Fighter’s Food and Fight Factor in my diet I wouldn’t be able to train as frequently and at such a high intensity every day
”
POUND-FOR-POUND THE #1 FIGHTER
IN THE WORLD! Find out how MMA Fighter Anderson “The Spider” Silva has risen to the top of the MMA world! Virtually every MMA publication has Anderson Silva ranked as the #1 pound-for-pound fighter in the world, and there’s no doubt he’s earned that moniker. Not only is he the current MMA Middleweight Champion, but he’s also gone undefeated since joining the number one fight league. Although Silva clearly has an incredible amount of natural talent, his dedication, work ethic and training regime propelled him to the top of his sport. As we go in depth with ‘The Spider’, we’ll take a closer look at the training, nutrition and supplementation strategies he’s currently using to become one of the greatest MMA fighters of all time!
SILVA JUMPS FROM THE 185 TO 205 POUND WEIGHT CLASS!
At the request of his trainer, Silva moved up a weight class from middle to light heavyweight, meaning he increased his normal fighting weight of 185 to 205 pounds. Of course it’s not impossible to gain 20 pounds, but as an elite fighter it’s essential those 20 pounds come in the form of 100 percent lean muscle mass! If Silva were to gain any weight in the form of body fat, it would compromise his speed, agility and flexibility – all key components to his success in the octagon! It’s no secret that Silva’s a big advocate of the use of supplements to give him the edge on his competition. He’s been using two new supplements designed by the Research Team at Nutrabolics specifically for elite fighters. These breakthrough supplements are “FIGHTER’S FOOD” and “FIGHT FACTOR”.
THE TRAINING RIGORS OF ELITE MMA FIGHTERS
MMA MIDDLEWEIGHT CHAMPION ANDERSON SILVA / TEAM NUTRABOLICS
Before we dig into the details of Silva’s training regimen, it’s important that we establish the training rigors that MMA fighters put themselves through. The top MMA fighters are arguably among the most well-conditioned athletes in the world. They must be explosive, fast, agile and strong as hell to be able to take out their opponent with a powerful strike if the opportunity presents itself. In addition, fighters must also have exceptional cardio. Finally, flexibility and core strength are the other aspects of conditioning that can’t be neglected.
THE DIET OF A SPIDER
THE SPIDER'S TRAINING REGIMEN
Silva’s training regimen is primarily broken down into four different components: a) cardio conditioning, b) Jiu-Jitsu training, c) physical conditioning, and d) Vale-Tudo fight training. Each of these four major training blocks are completed each day.
SPIDER SILVA'S DAILY TRAINING REGIMEN TIME OF DAY
DAILY TRAINING BLOCKS
MORNING SUPPLEMENT
FIGHTER’S FOOD (to restore pH & feed muscles).
Morning Workout #1
Cardio Conditioning : Runs for 40 minutes
Morning Workout #2
Jiu-Jitsu Training Session
PRE-WORKOUT SUPPLEMENT*
FIGHT FACTOR (to increase workout performance)
Afternoon Workout
Physical Conditioning: Strength, Power, Agility, Speed, Flexibility and Core Training
POST-WORKOUT SUPPLEMENT
FIGHTER’S FOOD (to restore pH and repair body).
Nighttime Workout
Vale-Tudo Fight Training Session
*On a championship fight event, Silva will consume 1.5 servings of FIGHT FACTOR exactly 30 minutes before the match on an empty stomach to further optimize absorption and overall performance.
Much like a bodybuilder, his diet is mainly comprised of high-quality protein sources, such as beef, chicken and fish, complex carbs such as root vegetables, rice, and some fruits, and some healthy fat sources. Due to the ultra-high volume of Silva’s training regime, he requires a lot more carbs in his diet to give him to the energy to push through his four workouts a day.
A DAY IN THE LIFE OF ANDERSON SILVA
Silva begins each morning by taking one serving of FIGHTER’S FOOD as soon as he wakes up. This protein-packed meal has been precisely engineered by Nutrabolics to give fighters exactly what they need to help them normalize pH, build muscle, increase power, while also helping them stay healthy and injury free. Each serving contains 25 grams of an advanced whey protein complex, the most scientifically advanced carbohydrates like Waxy Maize and Trehalose and the essential fatty acids needed for hormonal support, joint mobility and muscle growth and repair. But FIGHTER’S FOOD is unlike any “meal supplement” on the market because it contains specially concentrated fruits, vegetables, greens and phytonutrients needed by the body to perform at it’s best. Through a sophisticated freeze-drying process the greens and berry extracts in FIGHTER’S FOOD are actually able to maintain their ‘live’ bioactive properties! By freeze drying the greens and berry extracts their end weight is reduced by over 90%, while the volume of bioactive nutrients stays the same. That’s why one serving of FIGHTER’S FOOD is able to contain the same amount of ‘live’ nutrients found in pounds of fresh vegetables and fruit! Silva’s trains 4 times a day and just doesn’t have time to be eating that much raw food at one time and cannot afford to be bloated from doing so.
dedicated to Jiu-Jitsu training. After his morning workouts Silva refuels his body with solid food and plenty of water. Before first workout in the afternoon Silva is adamant about using one other supplement called FIGHT FACTOR, as it’s a pre-fight performance amplifier and is extremely potent! FIGHT FACTOR is 100% carb-free and is loaded with 10,000 mg of the newest ingredients designed to help boost strength, power, mental alertness and give you untamed energy beyond belief! Ingredients like Magnesium Creatine Chelate, Beta Alanine, Salvia Miltiorrhiza, and the world’s first stabilized glutamine – Magnesium Glycyl Glutamine make this formula unmatched in its ability to support increased intensity, power, strength, endurance and even my focus!” says Silva. FIGHTER’S FOOD and FIGHT FACTOR are great on their own, but stacking them together gives me an incredibly powerful combination that can’t be matched. Without these two supplements in my diet I wouldn’t be able to train as frequently and at such a high intensity every day.” explains Silva Silva’s last workout of the day is dedicated to Vale-Tudo fight training. The term Vale-Tudo means “anything goes,” and this workout, designed to simulate being in the octagon the day of a big fight, allows him to practice new fighting techniques against sparring partners. The lifestyle of a fighter preparing for competition is actually quite similar to that of a bodybuilder preparing to step onstage, as they’re both training at an extremely intense level. The other similarity between fighters and bodybuilders is their nutritional requirements. Intense training must be complimented with a precise diet and supplement plan in order to maximize performance and recovery.
After drinking his shake Anderson lets it digest and then begins by running for 40 minutes to improve his cardio and stamina. He then follows up with a workout solely
THE SPIDER'S TRAINING TIP:
When asked if he did anything differently to prepare to fight at 205 instead of 185 pounds, Silva explained: “I put on a 20-pound weight vest during my training so I was sparring weighing anywhere from 235-240 pounds so I don’t lose any of my speed. That way, when I take the 20-pound weight vest off, I still have my speed that I had at 185 but the strength of a much heavier weight.”
TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781
POST WORKOUT By: Rehan Jalali/ Photos: Gurm Sohal Photography/ Bodybuilder: Jayson Wyner
The greatest nutrient uptake occurs after a hard weight training workout. It makes sense— you’ve depleted nutrients and now the body is ready to take them back. Some experts even recommend consuming 50% of your total daily calories within 2-4 hours after a hard workout! There are several factors and reasons why nutrient absorption is heightened significantly post workout.
40 | ISSUE 18 | 2009 DXL
1
THE POWER HOUR!
So there you are at the gym just finishing a grueling workout. You’ve fatigued your muscles to the point of painful failure. Your muscles are officially on SWOLE PARTROL! Now is the most critical time. That’s right, post-workout is by far the MOST important time of the day for anyone who is trying to build a better body. What you do in the hours following a workout can determine what kind of gains you will make in your physique and if you will get stronger or not.
Insulin Sensitivity is greatest after a workout.
Insulin helps transport nutrients like glucose, amino acids, and even creatine into muscle cells. It can also cause fat storage with excess calories. When insulin sensitivity is increased, then most of the glucose and amino acids transported by insulin goes right to the muscle cells thus minimizing fat storage.
glucose uptake cre2 Rapid ates anabolic environment.
Glucose taken up rapidly by the muscle cells following exercise can then cause glycogen production and greater carbohydrate storage in muscle tissue. This is essential for creating an anabolic environment for growth. In fact, research has clearly demonstrated that muscle glycogen synthesis (production) is twice as rapid if carbohydrates are consumed immediately after exercise as opposed to waiting a few hours.
3
Glycogen synthesis improves post workout.
One of the reasons glycogen synthesis is enhanced after a workout is because the enzyme responsible for glycogen production (glycogen synthase) is upregulated and glucose transporters in muscle cells (like GLUT 4) are also active. The protein synthesis machinery of muscle cells is also activated in a greater way. That is why consuming protein post workout can help enhance protein synthesis, muscle repair, and amino acid availability.
4
Glycogen synthesis is enhanced with a combination of protein and carbohydrates.
Research has also found that combining protein with carbohydrates right after a workout can further enhance glycogen synthesis even more than with just carbohydrates alone. In fact, a protein and carbohydrate drink after a workout can maximize insulin levels for several hours following weight training. What’s more interesting is that the addition of the amino acid l-arginine to a carbohydrate supplement post exercise increased the availability of glucose for muscle glycogen storage. The key post workout goal is to increase muscle anabolism (increase protein synthesis, while decreasing or minimizing muscle breakdown). Lowering cortisol (the muscle breakdown/catabolic hormone), replenishing glycogen stores, providing amino acids and carbohydrates for maximum glycogen replenishment and increasing cell volume to create a greater anabolic environment in the cell are all very important after a workout. It is also critical to maximize insulin levels to drive nutrients into muscle cells in a big way. And insulin actually helps suppress cortisol levels so you can lower the risk of muscle breakdown. Hydration with water at this time is important to help enhance cell volumization and transport nutrients in the body. Taking a post workout recovery drink with BOTH proteins AND carbohydrates is extremely essential to proper workout recovery and muscle building.
MUST–HAVE POST WORKOUT SUPPLEMENTS
1 Protein/Carb Drink
This drink should be taken immediately after exercise; the protein should be from high quality whey protein isolate or hydrolysates while the carbohydrates should be high glycemic like glucose, waxy maize, and even maltodextrin. Whey protein isolate & hydrolysate contain a high dose of BCAAs and essential amino acids and are readily absorbed by the body. Remember, timing is everything and post workout it is important to get amino acids into muscle tissue ASAP. Many research studies validate the use of a post workout recovery drink. One study published in the Journal of Physiology in 2001 states that “early intake of an oral protein supplement after resistance exercise is important for the development of hypertrophy in skeletal muscle.” Carbohydrate supplementation right after a workout and one hour afterwards can decrease muscle breakdown and create a more positive body protein balance. For all those people looking to lose weight and who think a post workout drink with carbohydrates is not for them, they should think again. Newer research indicates that consuming a protein/carbohydrate drink immediately after a workout can even increase RMR (resting metabolic rate) which can increase metabolism and help with fat loss. You get the picture—make sure you have a post workout drink ready every time. Consume this drink right after a workout. Then one hour after training, have some more protein and carbohydrates (an MRP is great at this time). Two and a half hours after training, have some whole food source of protein along with some complex carbs and fibrous vegetables.
2
BCAAs (L-Leucine, L-Isoleucine, and L-Valine)
These special amino acids have been shown to act directly in potentiating protein synthesis, lowering muscle breakdown, sparing protein, and enhancing overall recovery. Numerous research studies have shown these three key amino acids are extremely important to consume, especially when you are dieting and exercising. When you diet and your carbohydrate intake is lower than normal, the percentage of protein your body uses for fuel (specifically Leucine, Isoleucine, and Valine) dramatically increases. The body will pull those needed amino acids from the continuously circulating pool of amino acids in your bloodstream. And if not replenished from an outside source, i.e. specific amino acid ingestion in the form of BCAAs, your body will again breakdown other areas in order to supply this pool. Studies have shown that subjects who consume an effective dose of BCAAs while dieting have greater levels of lean muscle mass retention than controls that ingest a placebo (and typically LOSE muscle during the same dieting period). Results from one study concluded that the subjects consuming the high protein diet including BCAA supplements lost the greatest amount of body fat. Some really compelling research shows that it may even support gene expression to help build more muscle.
3
Glutamine/Magnesium Glycyl Glutamine Chelate
Glutamine is the most abundant amino acid in muscle tissue. Supplemental glutamine can help promote cell volumization (draw more water inside muscle cells creating a more anabolic environment for growth), increase protein synthesis, and decrease proteolysis while partially determining the rate of protein turnover in muscles. Magnesium Glycyl Glutamine Chelate is the only stabilized glutamine in the world, and is better absorbed than free form glutamine and also more stable in solution. Speed of nutrient uptake is essential after training so a combination of glutamine with magnesium glycyl glutamine chelate will provide optimal effects. According to some very interesting research out of the Swedish University of Agricultural Sciences, glutamine concentration is 10 % higher in type II muscle fibers vs. type I fibers. Type II muscle fibers have a large disposition for growth and are used mainly in weight training. After exercise, the same researchers showed a 45 % decrease in glutamine in both fiber types—hence the need for supplementation.
Carbohydrate supplementation right after a workout and one hour afterwards can decrease muscle breakdown and create a more positive body protein balance. www.dxlmagazine.com | 41
ISOBOLIC
BANANA
CREAM PIE
A Few Minutes in the Kitchen May Save You Hours in the
The temptation of sweets and the convenience of store bought desserts are two major threats that can sabotage a diet during training. However, this month’s recipe for Banana Cream Pie may be the answer to satisfying your cravings while staying within the confines of a solid diet. DXL’s high-protein dessert packs in all the sinful delight while providing your body with some powerful and useful nutrients such as potassium and magnesium. The bananas used in DXL’s Banana Cream pie contain high levels of potassium, which is fundamental in regulating blood chemistry. Potassium also increases the efficiency of your muscles through improved carbohydrate metabolism. But the benefits of bananas do not stop there! Magnesium plays a vital role in energy transport and protein synthesis which helps you recover from fatigue. So, next time you’re feeling that sweet tooth coming on or toll of a hard-workout on your tired muscles, whip up this delicious treat. Not only will it boost your energy and sooth your aches, but this banana cream pie will satisfy your cravings without all the dreadful repercussions.
4
Taurine
This is the second most abundant amino acid in muscle tissue. It can cause cell volumization, has insulin mimicking properties, and can help support protein synthesis.
5
Arginine
Arginine is another amino acid that is recommended for use post-workout. The main benefit is that it increases nitric oxide, which acts as a vasodilator, increasing blood flow to the muscles. The increased blood flow may aid in recovery by increasing the flow of nutrients to the muscle cells.
6
Ingredients: ½ cup Splenda (sugar substitute) 1/3 cup Vanilla IsoBolic Protein Powder 2 cups Skim milk 3 Egg whites or eggbeaters 1 tsp Butter substitute 1 tsp Vanilla 1 9” Low fat piecrust 2 Bananas, sliced Fat-free and sugar-free whipped topping
Preparation: 1. In a medium saucepan combine Splenda and protein powder. 2. Stir in 1 cup of milk, mix until smooth. Gym Bring to a boil over medium heat, stirring constantly until smooth and thickened. Remove from heat. 3. In a bowl combine eggbeaters and the remaining cup of milk. 4. Slowly add egg mixture to the slightly cooled milk mixture and blend. 5. Return saucepan to the heat and bring to a boil, stirring constantly, lower heat and simmer until mixture thickens. 6. Remove from the heat and stir in butter substitute and vanilla. 7. Cool mixture in fridge for ½ hour 8. Spread sliced bananas on the bottom of the piecrust. 9. Pour mixture into the piecrust. 10. Cool completely in fridge (about 1 hour), serve topped with fat free whipped topping.
Alpha Lipoic Acid
This compound is both a fat and water soluble anti-oxidant that can support nutrient transport by mimicking insulin. This may help get nutrients into muscle cells quickly where you need them after a workout.
The importance of post workout nutrition and supplementation cannot be overstated. Keep in mind there are supplements out there from various companies that can fit the bill for some of these goals. Now, it’s time to implement these advanced, researched based strategies and maximize your muscle building potential! Don’t miss the post-workout power hour! Rehan Jalali, C.S.N. is author of the “Six-Pack Diet Plan” and ‘The Sports Supplement Buyers Guide”. He is president of the Supplement Research Foundation. His clients include Oscar® winning actors, Emmy® award winning TV stars, and Grammy® winning musicians, as well as professional athletes. He can be reached through his website: www.rehanjalali.com 42 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 43
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?
“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
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!”
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
Frank Mir MMA Champion / Team Nutrabolics
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.
COLOSSAL LEG BLAST
With Ben ‘The Showstopper’ White Photos: Dan Doyle http://www.theshowstopper.net/
48 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 49
When it comes to bodybuilding , Ben White is an anomaly. He skyrocketed to professional status within two years of competing and shows no signs of slowing down. As Ben prepares to hit the stage for the 2009 New York Pro, his training and diet is more focused than ever before. DXL hit the gym with Ben to learn more about his journey to superhuman legs and heavy weight status
When you started training, were legs something you really wanted to build? No, legs really weren’t something I focused on. I was always more concerned with building a huge upper body. I was always training my chest, arms and back and tended to avoid working on my legs.
When did that change? You obviously spend some serious time on your legs now.
Once I started competing in bodybuilding in 2006 I began training my legs. I knew how important proper proportions were when it came to hitting the stage. I had a huge upper body and I needed legs to match. Definition and size became a focus of mine.
Were your legs large before you started focusing on them?
I mean yes, they were naturally big. But it wasn’t until I turned pro that they became important.
How did your legs respond in the first couple years of training? Because of the neglect from the previous years, they actually responded great. They just naturally had to catch up to the rest of my body. It was hard work and all, and it still is, but genetics were on my side.
Did you make any major mistakes when you first started?
Definitely. When you first start out you have to figure out what works best for your body. I wasn’t concentrating on my hamstrings, and I wasn’t doing squats and deadlifts. But as I turned pro at the USAs I started doing these things which turned out to work very well for my body.
What do you think the most common mistakes guys make with legs training are? I think guys underestimate the importance of legs and don’t train them often enough.
Should legs be trained once or twice a week?
I train my legs four times a week on Tuesday and Friday mornings and nights. Twice I do light weight, twice I go heavy. 50 | ISSUE 18 | 2009 DXL
Do you believe legs should be trained on their own? Or should you combine them with another muscle group? I isolate them and train them by themselves. This allows me to properly focus on my quads, hamstrings, and calves.
What have been the most productive exercises for your legs over the years?
First I want it to be known that it takes a lot of trial and error to figure out what works and what doesn’t. Each individual needs to determine what works best for them and only them. For me, a combination of leg curls, extensions, lunges and hamstring curls has given me results.
When did you realize this was the winning combination? I knew when I started seeing the size come on. I could see my results. When my legs started touching in the middle I knew what I was doing was right.
What’s the most weight you’ve ever used in the following exercises?
Leg curls – 300lbs Extensions – 1100lbs Lunges – I never trained with weight for walking lunges. For stationary lunges I can do 100lb dumbbells. Hamstring curls – 150-200lbs
Do you recommend high reps or low reps for legs? Do you train to failure?
I recommend high reps on the light days and fewer reps on the heavy days. I never train to failure, I just work the muscles until I feel it burn. I’ll never train to the point where I can’t push any more.
Why not?
How will I get home if I can’t walk? I’ll get stuck in the gym. [laughs]
Are there any exercises you stay away from?
The only exercise I really avoid is walking lunges with a bar/weight on my back. I think it’s unsafe and unhealthy to walk with weight resting on your back like that. The only time I use weight during lunges is when I’m stationary. Aside from that, I do it all: squat, deadlifts… you name it I do it.
Are you happy with your legs right now, or is there anything about them you would like to improve?
As I approach the New York Pro my goal is to keep them big, full and defined while achieving the ultimate feathered look.
What’s your secret for getting the feathered look?
It’s working out hard, doing cardio, eating correctly and putting 110% into everything I do. www.dxlmagazine.com | 51
Speaking of eating correctly, supplements must be a big part of your diet. What supplements do you use prior to training legs? I take NOZ I.V. by Nutrabolics before every workout. It gives me the most intense workout of my life. The first time I took NOZ I.V. I increased lifts by 20% and gave me limitless energy, stamina and endurance. I haven’t trained without it since!
What supplements do you use during training?
I’ve found the best intra-workout product to be the brand new intra-workout product by Nutrabolics called Aminocell. I can feel it surge through my veins, fueling every rep with more power than the last. It’s rapidly absorbed into my muscles giving me immediate results.
What supplements do you use post workout?
I use Anabolic Window by Nutrabolics immediately after my workout. The new Vanilla flavor is my favorite. This product has the best protein, amino acid, and carb sources which stimulate muscle growth and recovery. Everyone knows that proteins are important after training but many people fail to realize just how important carbohydrates are. After a workout your glycogen stores are depleted and you need to replenish them to build muscle. Anabolic Window is the perfect combination of carbs, proteins, and amino acids needed to force your body grow!
What other supplements do you take?
I take Hemotest before my workouts and HemoTropin before bed. For proteins I drink IsoGainer during my off-season and I have 4 IsoBolic shakes every day when I am preparing for a show. I used to drink just whey protein, but I find that the Whey, Egg, and Casein in IsoBolic helps me put on more muscle than ever before.
You’re quickly approaching competition and I’ve heard that you eat 5-7lbs of bison a day. That’s a lot of bison!! I’m getting pretty sick of eating bison – I’ve been eating it since September. But I’ve learned that proper diet takes hard work and discipline. I know that when I hit the stage and you can see every muscle in my body that it will have paid off. Even since last week I’ve seen transformations. Last show I figured I could cheat a bit here and there, but this time I’m not – and it’s paying off.
Any last words?
Thanks to Nutrabolics for sponsoring me and helping me achieve and fulfill goals for 2009. 52 | ISSUE 18 | 2009 DXL
Typical Leg Workout: Leg curls: 4-5 sets / 8-15 reps Extensions: 4-5 sets 10-15 reps
Lunges: 4 sets of 25
Hamstring Curls: 4-5 sets / 15-20 reps
Typical Day’s Meals Wake up:
1 serving of Fighter’s Food
30 minutes of cardio in intervals
3 scoops of IsoGainer immediately after cardio Meal 1:
12 egg whites 2 egg yolks
2 cups grits Meal 2:
16oz of bison
3 cups brown rice Meal 3: 16oz bison
3 cups pasta with low acidic tomato sauce Pre-Workout:
4 tabs of Hemotest
1 serving of NOZ I.V.
1 serving of Skin-Bursting Stack (CEO & AE2) During Workout :
1 serving of Aminocell sipped on during training Post Workout:
1 serving of Anabolic Window
1 serving of Skin-Bursting Stack (CEO and AE2)
3 capsules of Insulean K Meal 4:
16oz bison
3 cups brown rice Meal 5: 16oz of bison
½ lb broccoli Meal 6:
16oz turkey (for its tryptophan) 1lb broccoli
Before Bed: 3 scoops of IsoBolic 20 minutes before bed
5-8 tabs of Hemotropin immediately before bed Between 3-5 gallons of water throughout the day
www.dxlmagazine.com | 53
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!
I’ve ever “ Nothing experienced gets my
muscles more jacked than HemoTest
”
Juan Pablo Jimenez Team Nutrabolics®
#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
#5
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.
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
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 .
Crank Testosterone with HEMOTESTTM 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.
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
FINAL WORD ON TESTOSTERONE 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
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 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, 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.
BACK
Your Ticket to Massive Muscle Growth By Kevin Tomasini Photos: Eric Williams / www.ericwilliams.LA / DR Photo Management
With the NPC Nationals on the horizon, I have begun to amp up my training to ensure I hit the stage in top form. On that fateful November day in Miami, FL, prepare yourself for the most shredded physique you have ever seen. During the off-season one of my major goals is to widen my back and develop my lower lats to astronomical levels. Step into my fortress, let me teach you the regimen of your next champion.
58 | ISSUE 18 | 2009 DXL
Wide Grip Chins
Lat Pull Downs
Every time I train my back I always begin with wide grip chins or lat pull downs. Starting with a compound movement like this incorporates your large back muscles, biceps and forearms. In order to work your lats more than your biceps with this exercise it is very important to position your hands twice your shoulder with apart. The key to this movement is control - pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is just over it. Slowly return to the starting position. If you need a spotter, have someone help by giving support at your feet. I usually take one to two sets to warm up and then three to four working sets of 10-12 reps.
Lat pull downs work in a very similar fashion. Perform the lat pulldown by using a wide bar with an overhand grip. Same as the chins, your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest while slightly arching your back. For both of these movements I use wraps to help isolate my back muscles. When training lats many people only think of the pull-down function for maximizing width. The truth of the matter is that the whole back needs to be thick.
$
GET
10 OFF
ON ANY PURCHASE OF $50 OR MORE OF YOUR FAVORITE SPORTS SUPPLEMENTS.
Must present original coupon at time of purchase; while supplies last; limit 1 per customer; excludes Spectacular Values; Buy 1 Get 1 Free; Buy 1 Get 1 50% off. Cannot be combined with other offers; not valid on prior purchases; excludes the cost of tax and shipping; valid in store only; expires 6/24/09 . 0 22220 04541 8 01 02 FnL1 BE5CVFkETkJUWQBJgs/eBDEwLjQCODAB MAVVUEMtQQwwMjIyMjAwNDU0MTgA 02 0060
SUPER WIDE
RIP US OFF.
Over 400 retail locations nationwide.
For a location near you call 1-800-381-9000 or visit www.vitaminworld.com
Dumbbell Rows
Seated Cable Rows
This is where rows come in. After the chins and lat pull downs, my back is warm and ready to go, and I move on to dumbbell rows. I like to do three to four heavy sets for each arm, with 10-12 reps each. To carry out this movement, kneel over the side of the bench. Place your knee and hand of your supporting arm on the bench with your foot on the opposite leg slightly back to the side. Each rep is done with a deep stretch up into a full contraction, while staying fully controlled.
The next exercise is another rowing movement, most commonly known as the seated cable row. I usually do three to four sets of 10-12 reps on this one as well, rowing as heavy as possible while still maintaining control. Lean forward at your hips, while keeping a good arch to your back. Pull back until your shoulder blades are pinched together and pull directly into your abs. When the rows are completed, I will either move onto T-bar rows or my FST-7 set. This will depend how my back feels and if I have achieved a deep full pump in the belly of the muscle.
Pre-Workout 45 mins prior to training: 2 scoops of Isobolic Cinnamon Oatmeal mixed with Oatmeal 10 minutes before hitting the gym: 2 Hemodrene with 4 Hemotest During Training 2 servings of Aminocell Post Workout 2 servings of Anabolic Window 2 scoops of Glutabolic 8 caps of AE2 8 caps of CEO
FUEL YOUR WORKOUTS FOR LE$$.
GET
10% OFF
ANY PURCHASE OF $50 OR MORE OF YOUR FAVORITE SPORTS SUPPLEMENTS.
01 02 FnL1 BE5CVFkETkJUWQBJgs/rBDEwLjQCODAB MAVVUEMtQQwwMjIyMjAwNDU0MjUA 02 0060
Must present original coupon at time of purchase; while supplies last; limit 1 per customer; excludes Spectacular Values; Buy 1 Get 1 Free; Buy 1 Get 1 50% off. Cannot be combined with other offers; not valid on prior purchases; excludes the cost of tax and shipping; valid in store only; expires 6/24/09 . 0 22220 04542 5
Over 400 retail locations nationwide.
For a location near you call 1-800-381-9000 or visit www.vitaminworld.com
60 | ISSUE 18 | 2009 DXL
FST-7 (www.fst-7.com) is a training system developed by my nutritionist Hany Rambod. FST stands for Fascia Stretch Training, and the “7” refers to the seven sets performed for the final exercise of a target body part (each of the 7 sets consist of 15 reps with 30 seconds of rest between each one). Finishing the back workout this way not only leaves you with a great pump, but it also expands the fascia and maximizes growth. I personally like to use the hammer lat pullover machine to complete my FST-7 back movement. In this exercise, you are going to drive your elbows down towards your back, until the crossbar touches your waist – it is extremely important to be very controlled and eliminate any jerking movements.
SAMPLE BACK WORKOUT Wide Grip Chins or Lat Pull Downs 5-6 setsX10-12 reps Dumbbell Rows 3-4 setsX10-12 reps Seated Cable Row 3-4 setsX10-12 reps T-Bar Rows 3 setsX10-12 reps FST-7 SET Hammer Strength Pullovers 7 sets X15 reps When training your back remember it’s very important to incorporate exercises that will add both thickness and width. If you have been struggling to make gains in your back, this FST-7 emphasized routine could be your ticket to some fresh new muscle growth. If you have the courage to try it you just might be rewarded with lats that will be the talk of your gym. In preparation for the 2009 NPC Nationals, I will be training at the best gym in the Midwest…if you’re ever in Wisconsin, stop in and visit me and the dogs at Animal House Gym (www.ahgym. com). And also be sure to check out my website, www.kevintomasini.com
BODY BUILDING WORLD MEET VITAMIN WORLD.
GET
40% OFF
ANY 1 SPORTS SUPPLEMENT ITEM OF YOUR CHOICE.
Must present original coupon at time of purchase; while supplies last; discount taken off regular price; limit 1 per customer; excludes Spectacular Values; Buy 1 Get 1 Free; Buy 1 Get 1 50% off. Cannot be combined with other offers; not valid on prior purchases; excludes the cost of tax and shipping; valid in store only; expires 6/24/09. 0 22220 04543 2 01 02 FnL1 BE5CVFkETkJUWQBJgs/4BDEwLjQCODAB MAVVUEMtQQwwMjIyMjAwNDU0MzIA 02 0060
FST-7
Over 400 retail locations nationwide.
For a location near you call 1-800-381-9000 or visit www.vitaminworld.com
62 | ISSUE 18 | 2009 DXL
EXPERIENCE
SKIN-BURSTING MUSCLE PUMPS NATURALLY! Three Secrets for Achieving Explosive Results By Jayson Wyner/ Photos: Gurm Sohal Photography/ www.gurmsohal.com
You’ve been training your ass off endlessly and it seems that you get a pretty good pump on most days. But why is it that when you’ve pushed yourself to the max you can still look across the gym and see guys that look so much more jacked than you? That pump can’t be natural, can it? Training to get a good pump and training to get every ounce of your blood flowing through your veins in tidal waves, forcing every single vein to rise to the surface of your skin making you look bigger than you’ve ever experienced are two very different things. When I train, I train with all out intensity. It’s my mission to feel the most extreme SKIN BURSTING muscle PUMP every single time I hit the gym. It’s my goal to be so freakishly vascular and pumped beyond belief that I can barely lift my shaker cup to drink my post-workout protein shake. This sort of pump CAN be achieved without ‘the juice’, and I will now show you how!
The next day you will feel absolutely energized and ready to hit the gym harder than ever before. 64 | ISSUE 18 | 2009 DXL
Secret #1:
Eat Quality Protein & Carbs Prior to Training If you go to the gym with little to no energy you will surely not achieve the type of devastating pumps you deserve. You need to go to the gym ready to train with animal like intensity; prepared to challenge yourself. The pre-workout meal that gets me amped is one cup of cooked oatmeal, mixed with two scoops of IsoBolic Cinnamon Oatmeal protein powder and one tablespoon of organic peanut butter. I take in this meal 90 minutes prior to training. Then, ten minutes before I head to the gym I slam one scoop of IsoBolic mixed with water.
I am talking about. These types of freaky PUMPS can only be achieved naturally, with a quality STACK of supplements. I have tried countless supplements and without a doubt, I have experienced the best results for achieving an extreme PUMP with a combination of nitric oxide and creatine – most notable is Nutrabolics’ SKIN BURSTING STACK. By combining a Nitric Oxide stimulator like AE2, and the superior Creatine Ester matrix of CEO, you will supercharge your body amplifying your pumps all day long while dramatically increasing your strength and power. These two supplements were designed to be used together – and truly give you an edge above the rest.
Secret #2:
After 60 days of experiencing the extreme PUMPS from this stack, I like to change things up and shock my body. This allows for limitless potential on my growth and my pumps. The ideal combination, after cycling the Skin Bursting Stack, is to use NOZ IV and Hemotest pre-workout. My results start to improve tenfold within the first workout. My body gets an instant high as the new set of compounds violently flow through my veins like the bulls charging through the streets of Spain.
From my experience, there is not one stand-alone supplement that will give you the kind of SKIN BURSTING PUMPS
And to top off the ultimate high, I also add 100mg of Niacin into my stack 30 minutes before training. This further activates my blood flow, complimenting the Nutrabolics stacks, making my skinsplitting pumps even more astonishing.
This pre-workout meal plan will give you the sustained energy and steady flow of amino acids to keep you feeling full and strong, allowing you to hit the weights with all out intensity.
Stack Supplements for Best Results
www.dxlmagazine.com | 65
Secret #3:
Stretch Muscles to Receive Maximum Blood Flow It is absolutely imperative to loosen and stretch your muscles before any form of physical activity. This makes room for maximum blood flow which during an intense training session, translates into EXTREME PUMPS. My secret for maximized SKIN TEARING muscle pumps is BIKRAMS YOGA. I know what you’re thinking…YOGA? Are you serious Jayson? I am dead serious. This is the best thing you could do for your body as a bodybuilder. They call it the Bikram’s Torture Chamber for a reason. This will be the most grueling stretching session 66 | ISSUE 18 | 2009 DXL
you’ve ever experienced. Bikrams Yoga is designed as a workout in itself – 26 yoga poses performed in a room heated to 40.5°C. The yoga stretches out all my muscles while draining unwanted water from beneath my skin and ridding my body of toxins. A word of advice: do not go in there after you’ve trained, or done any exercise for that matter. This will not be a breeze but it will 100% be worth it! The next day you will feel absolutely energized and ready to hit the gym harder than ever before. This is the state you will need to be in to accomplish the type of insane pumps outlined here. So, there you have it. These are my three cutting edge secrets that will make your muscles feel so PUMPED and hard that they literally feel like they will BURST from underneath you’re SKIN.
For An Ultimate Skin-Bursting Experience Try:
Be one of the first 500 People to Join the DXL Community and get a FREE issue of DXL! www.dxlmagazine.com | 67
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.
TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781 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.
PROMOTE
MUSCLE GROWTH
& FAT
LOSS WITH NATURAL GROWTH HORMONE By Lance Taylor, MSc, Certified Personal Trainer Photos: Franco Valerio/ Bodybuilder: Juan Jimenez
www.dxlmagazine.com | 71
FITNESS GROWTH HORMONE Let’s face it. Increased lean muscle, decreased body fat, and amplified energy - that’s a bodybuilder’s dream. Growth Hormone (GH) plays an important role in muscle building and fat loss. As its name suggests, the primary function of GH is for the growth and repair in bones and tissues in the human body. The recuperative benefits alone make it very popular among athletes. Although Growth Hormone use is banned from most professional organizations, it has not kept competitors from supplementing synthetic GH to gain an athletic advantage. From the Olympics to the bodybuilding stage, the use of GH can be found. Although the list of benefits is long, it is not without some pitfalls. There have been claims that GH therapy can increase the risk of diabetes and some cancers, although no direct links have been documented. GH use is also illegal without the supervision of a licensed practitioner. If you were to get GH prescribed to you, Growth hormone therapy is expensive. When it comes down to it, any workout enthusiast would love the benefits of human growth hormone; but, probably not at the expense of jail time, or a substantially depleted savings account. So what are your options? Well, there are alternative ways to naturally increase your GH levels.
1
Sleep
GH is secreted in the human body throughout the day with peaks every four hours. Although GH is being constantly released, half of all secretions occur during sleep. And when it comes down to it, there are two important contributing factors to the amount of GH your body produces: length and quality of your sleep. The largest GH spike occurs during REM sleep (rapid eye movement) – which can happen up to five times throughout the night. Consequently, a night of restless sleep will negatively affect your GH potential, and may reduce muscle growth and fat loss. Bottom line: Get your rest for optimum GH release!
2
Resistance Training
Studies have shown that GH secretions also spike during intense, anaerobic weight training. We’re talking shortterm, high intensity activity such as heavy weight lifting. The accumulation of lactic acid will trigger a GH response as it induces the release of free fatty acids into your blood stream for burning. Basic compound movements work best for this. Train to failure on each set, regardless of rep range. Studies have concluded that high volume, intense training yielded the greatest GH release. Bottom line: Train hard to failure to maximize your GH levels. 72 | ISSUE 18 | 2009 DXL
3
Diet
A diet high in protein has been shown to increase Growth Hormone secretions. GH increases protein synthesis and has anti-catabolic properties. As GH levels increase, so does your body’s need for protein. It’s a cyclic relationship. Protein intake prior to exercise even further potentiates the GH peak response, which is why protein intake is deal for bodybuilders and fitness enthusiasts alike. Also, Growth hormone levels are increased when blood sugar levels are decreased. An ideal scenario would be to suppress blood glucose but not Insulin. This is tough since high glucose levels and insulin usually go hand in hand. You need insulin to maximize growth hormone and its equally powerful constituents. Be warned though, that a high carb diet will halt GH. A low carb diet isn’t good either, and thus is it imperative to find an optimum balance for your intake. Although high-glycemic carb replenishment is highly recommended post exercise, it brings GH secretions to a screeching stop! For optimal GH levels, low-glycemic carbs in moderation is ideal. Carbohydrate intake prior to bedtime will limit GH secretions. But similar to exercise, protein uptake prior to bedtime will actually maximize GH levels during sleep. Bottom line: High protein, moderate carbs and fats will set the stage for higher GH secretions.
High protein, moderate carbs and fats will set the stage for higher GH secretions.
4
L-Arginine Pyroglutamate This merger of amino acids has been shown to have potential GH releasing properties. L-Arginine plays an active role in the normal functioning of the pituitary gland, and is vital in the synthesis and secretion of Growth Hormone. This nutrient also helps circulate growth hormones throughout the body, targeting the uptake of amino acids in muscle tissue, thus supporting lean muscle mass and protein synthesis. These benefits are favored among bodybuilders and strength athletes.
OKG Supplements
Ok, so they’re not as potent as the real stuff, but supplements absolutely do work. Supplements offer a less expensive, legal alternative. Like most supplement categories, there are a ton of products out there, in all different forms and delivery systems. It would make sense to optimize secretions during the greatest GH peak, during sleep. In fact, most GH supplements are geared towards elevating this spike, and maximizing secretions during this optimal environment. When choosing the right GH supplement for you, look for some of these active ingredients found in some of the more effective products on the market:
GHRP-2
(Growth Hormone Releasing Peptide 2) GHRP-2 is a synthetic amino peptide that has been clinically shown to stimulate the pituitary gland’s own natural output of Growth Hormone via higher IGF-1 levels. Clinical studies have shown that GHRP-2 also has muscle protein-sparing properties - another plus for anyone trying to increase lean muscle mass.
Alpha-GPC
(L-Alpha-glycerylphosphorylcholine) Alpha-GPG is a phospholipid and neurotransmitter precursor derived from soy lecithin. This active ingredient has been shown to potentiate the effects of GH via GHRH to increase growth hormone secretions. Alpha-GPC has also been shown to improve mental focus and strength output while supporting healthy liver functions.
(Ornithine Alpha-ketoglutarate) Another nutrient derived by the coupling of amino acids is OKG. Research suggests that OKG is anti-catabolic, aids in protein synthesis, and improves insulin and growth hormone secretions. Side note, Ornithine and Arginine are commonly found together in
many hGH supplements. Studies have shown that both aminos assist in cellular repair, protein synthesis, and pituitary stimulus and support. Bottom Line: Find a supplement with the above ingredients to increase GH production. As always, buyers beware when it comes to dietary supplement shopping. Do your homework. You will find Growth hormone supplements in the form of oral sprays, effervescents, capsules, liquids, tablets, sublinguals, etc. Supplement efficacy is always individualistic. Stick with proven companies that you know and trust. If you continue to train hard, manipulate your diet, get your sleep and find the GH supplement that’s right for you, you will reap the benefits and gain an advantage in strength, lean muscle mass and overall appearance. And isn’t that all we really want?
ULTIMATE GUIDE TO SUPPLEMENT STACKING Stacking supplements allows you to combine a selection of products to help enhance your results. In order to truly experience the cooperative action of a supplement stack, it’s vital to first realize your fitness goals and to then investigate products which support this and work synergistically with one another. DXL spoke with a selection of professional athletes to find out just how supplements have benefited them. Whether it’s increased endurance, maximized mass gains, overall fat loss or improved definition you’re seeking, Nutrabolics has a variety of products that when combined will help you achieve these results just like the pros.
NPC NATIONAL COMPETITOR KEVIN TOMASINI’S MASS BLITZ CYCLE Photo: Eric Williams/ www.ericwilliams.LA/ DR Photo Management
FITNESS GOAL:
Build mass through increased caloric intake and natural GH & Testosterone production. HemoTropin: Supports longer, deeper REM sleep thus promoting increased GH levels. HemoTest: Naturally increases testosterone levels to assist in dramatic mass and strength increases. IsoGainer: ccelerates gains in mass with multi-stage ultra-premium protein blend, designer carbohydrates and health-promoting essential fatty acids. NOZ I.V.: Ignites muscle energetics and encourages nutrient saturation in working muscles. As soon as I take NOZ I.V. I am mentally prepared for a hardcore training session. VitaBolic: Allows for ultimate muscularity with estrogen blunting polyphenols. 74 | ISSUE 18 | 2009 DXL
CANADIAN FITNESS COMPETITOR BRANDI LEE’S ULTIMATE CUTTING STACK
HemoTropin HemoTest IsoGainer NOZ I.V. VitaBolic
VitaBolic HemoDrene IsoBolic AminoCell
After I won the overall at the Excalibur Bodybuilding Championship I knew that I needed to continue to pack on mass in order to make it to IFBB status. I’ve found the perfect stack that not only helps with my gains, but also completes my nutrition and training.
As a fitness model and competitor it’s important that I maintain a toned physique year round. I’ve been taking Nutrabolics products for upwards of four years, and after much experimentation, I now know what works best for achieving a lean toned body.
SUPPLEMENT JOURNAL: MORNING:
4 tablets of VitaBolic taken immediately upon waking. VitaBolic is my multi-vitamin of choice. It not only provides my body with all the nutrients it needs, but it has ingredients that support my muscle growth by blunting estrogen production. After continuously taking it, my energy levels are higher and my overall health has improved. 3 scoops of Raspberry Yogurt IsoGainer mixed with 15oz of water with breakfast. When I take IsoGainer in the morning, my energy levels skyrocket and my muscles immediately feel fuller. Not only that, but the Raspberry Yogurt flavor is true to its name.
PRE-WORKOUT:
1 scoop Orange NOZ I.V. Taken 20 minutes before hitting the gym NOZ I.V. is by far the most impressive preworkout product I’ve ever taken. Simply put, my workouts are intense and my pump is off the charts. 4 tablets of HemoTest taken 10 minutes before hitting the gym. HemoTest helps my muscles withstand heaving weights while increasing my physical ability to reach high goals. The boost in testosterone is very noticeable and helps make each workout even more intense.
POST WORKOUT:
3 scoops of Raspberry Yogurt IsoGainer mixed with 15 oz of water. IsoGainer prevents muscle loss when I take it post training because it’s loaded with 60 grams of protein – the highest amount compared to any other waking product.
8 HemoTropin taken with 8 oz of water. Since taking HemoTropin I’ve been having the best sleeps of my life. Not only that, I wake up feeling well rested and mentally prepared for the day ahead of me.
RESULTS:
Build lean muscle and tone overall appearance. VitaBolic: Drastically eliminates free radicals acting as a powerful antioxidant. HemoDrene: Controls cravings and supports weight loss by burning body fat.
4 tablets of VitaBolic I take more VitaBolic to help rid my body of any toxins that built up during my workout.
NIGHT:
FITNESS GOAL:
Over the last 12 weeks I have added 8lbs of rock hard dense muscle mass to my entire frame. Not only that, I’ve noticed a one inch decrease in my waist size. Watch for me at the NPC
IsoBolic: Infused with CLA to help support burning body fat. AminoCell: Amplifies focus and energy during intense training sessions.
SUPPLEMENT JOURNAL: MORNING:
2 Tablets of VitaBolic My overall health is very important to me and VitaBolic is a great tool to have in my arsenal. It is a highly powerful antioxidant that provides my body with all the nutrients I require during my intense competition training & also my off season training. Vitabolic also gives me the energy I need during my workouts and throughout the day. 2 Scoops Cinnamon Oatmeal IsoBolic mixed with oatmeal. IsoBolic has been a staple in my diet for four years. I used to strictly use Isobolic as a post workout recovery supplement but I have since discovered many other ways to incorporate it into my diet. Adding a little bit to my morning oatmeal makes my breakfast taste yummy & I always look forward to waking up to a tasty breakfast. Isobolic is an essential for me as I like having a protein low in carbs and sugar. With just 4 grams of carbs & 45 grams of protein in one serving, Isobolic works perfectly in my daily regimen.
PREWORKOUT:
2 HemoDrene 20 minutes before workout with 8oz of water I don’t usually like taking fat burners, but HemoDrene has been highly effective for me. It’s a 6 in 1 fat loss pill that boosts my
energy, while allowing my body to tone itself. I take the HemoDrene before my workout to give me a boost of energy & to help give me that extra push during my long cardio sessions.
DURING TRAINING:
1 serving of Fruit Punch AminoCell sipped throughout workout AminoCell helps me sustain my energy throughout a training session. It provides me with the focus I need to make it through every rep, and even more of a bonus – it tastes great!
BEFORE BED:
1 Scoop IsoBolic Chocolate mixed with 6 oz of water Taking IsoBolic before bed helps keep my metabolism high while supplying my muscles with a steady stream of protein. I also think of it as a great evening snack. Like most females I get those sweet cravings at night & knowing that I can consume Isobolic while getting the great taste & all the benefits I need makes for a staple in my pantry.
RESULTS:
Overall the last 12 weeks I’ve noticed that my body is tighter and my muscles are more defined. www.dxlmagazine.com | 75
IFBB PRO BEN WHITE’S ELITE PRE-COMPETITION CUTTING CYCLE Photo: Dan Doyle Photography. Gym: www.thecourtclub.com
MMA CHAMPION ANDERSON SILVA’S OFFICIAL PRE-FIGHT STACK Photo: Eric Williams/www.ericwilliams.LA/DR Photo Management
HemoDrene HemoTest VitaBolic IsoBolic Anabolic Window AminoCell Skin Bursting Stack HemoTropin
VitaBolic AminoCell Fight Factor Fighter’s Food Recently I moved up from the 185lb middle class to the 205lb light heavyweight class with the help of two supplements: Fight Factor and Fighter’s Food. While gaining 20lbs, it was very important that I gained it as 100% lean muscle mass because any excess body fat would just slow me down. After winning my last fight, I knew that it was partly because of these supplements. As I continue to train I have added two more products to my arsenal which not only support my overall health, but aid with my focus and agility while in the gym and the ring.
When preparing for a competition my goal is to have a flawless ripped physique with rock hard dense muscle mass. With my Competition Cutting Cycle I am providing my body with the highest quality supplements money can buy to ensure I come in the best shape possible when I step on stage.
FITNESS GOAL:
Build lean mass and improve definition & vascularity. HemoDrene: Elicits physiological adaptations in metabolism permitting better definition and vascularity. HemoTest: Increases blood flow throughout the body for superior workout intensity and accelerated recovery times. VitaBolic: Contains the nutritional equivalent of eight servings of both fruits & vegetables satisfying the need for a nutrient rich diet and in turn, promoting increased strength. IsoBolic: Supports anabolic and anticatabolic effects with a low carbohydrate formula. Anabolic Window: Repairs muscle proteins and reloads energy stores at an accelerated rate allowing the body to come back swifter and stronger from rigorous training. AminoCell: Intensifies workout allowing longer and harder training sessions. Skin Burstin Stack: A powerful nitric oxide & creatine stack that provides immediate muscle pumps and amplified energy levels. 76 | ISSUE 18 | 2009 DXL
SUPPLEMENT JOURNAL: MORNING:
4 tablets of VitaBolic Because my diet consists primarily of bison and broccoli it’s necessary for me to take VitaBolic to make sure I’m getting all my fruits and vegetables throughout the day. With the well balanced diet, thanks to VitaBolic, I’ve also noticed my overall strength has increased.
POST WORKOUT:
2 scoops of Vanilla Anabolic Window mixed with 16oz of water Anabolic Window allows me to bounce back from a hardcore training session faster than any other post workout product I’ve tried. And the faster I recover, the faster I can hit the gym again.
1 scoop Chocolate IsoBolic 45 minutes prior to my workout, I mix IsoBolic with oatmeal. This not only tastes great, but it gives me the energy I need to last through a grueling training session.
Skin Bursting Stack (4 tablets of AE2 and 4 tablets of CEO) After my workout I take the Skin Bursting Stack again as it has the ability to rapidly recharge my muscle tissues and quickly rebuild my hard-earned muscle.
PRE-WORKOUT:
BEFORE BED
2 tablets of HemoDrene with 4 tablets of HemoTest taken 10 minutes before hitting the gym. HemoTest works to increase bloodflow throughout my body allowing for a superior workout intensity and most importantly, a faster recovery time while the HemoDrene intensifies my workouts and allows better concentration and focus. Skin Bursting Stack (4 tablets of AE2 and 4 tablets of CEO) Before my workout I take the Skin Bursting Stack (AE2 and CEO) which amplifies my skin-bursting pumps all day long. It also allows my muscles to hold more water and produces unparalleled lean muscle growth.
DURING TRAINING:
2 scoops of Grape AminoCell mixed with 8 oz of water While I workout I sip on AminoCell. I can feel it being absorbed, fuelling my muscles for every rep. I can literally feel myself getting stronger during my workout, allowing my body to pack on the muscle.
5 tablets of HemoTropin I take HemoTropin because it helps release GH in my body to I can recover faster. It helps me have a longer deeper sleep allowing me to wake up recharged.
RESULTS:
Over the last 8 weeks I have gained 12 pounds and seen a noticeable difference in my definition.
FITNESS GOAL:
Increase performance, endurance and recovery. VitaBolic: Establishes foundation for strength and performance. AminoCell: Increases available energy during intense training session. Fight Factor: Boosts endurance and dramatically improves mental focus. Fighter’s Food: Fights free radicals and maintains proper pH levels.
SUPPLEMENT JOURNAL: MORNING:
2 scoops of Acai Berry Fighter’s Food mixed with 12 oz of water I take one serving of Fighter’s Food immediately upon waking. This helps my body get the nutrients it needs to stay injury free, while providing me with 25 grams of an advanced whey protein complex. 2 tablets of VitaBolic VitaBolic compliments Fighter’s Food. This multi-vitamin is packed with freeze dried fruits and vegetable extracts and help with my overall health and performance. Incorporating this multi-vitamin into my diet has amped my energy levels and helps me perform better in the gym and the ring.
PREWORKOUT:
1 scoop Orange Fight Factor mixed in with 6 oz of water taken 20 minutes prior to training Fight Factor is by far the most potent preworkout formula I’ve taken. It boosts my strength, power, mental alertness and gives me untamed energy. I have found it improves my physical and mental performance, endurance and extreme concentration and technical precision.
POSTWORKOUT:
2 scoops of Acai Berry Fighter’s Food mixed with 10 oz of water taken immediately after workout. After a rigorous training session, the acidity levels go up and can leave you feeling fatigued. I take Fighter’s Food to restore the pH balance in my body to eliminate any signs of exhaustion and help with my recovery. 2 tablets of VitaBolic VitaBolic works synergistically with Fighter’s Food to restore nutrient levels in my blood stream and allow my muscles to recover faster.
RESULTS:
Since adding VitaBolic and AminoCell to my Fight Stack I have noticed I’m able to train longer with more intensity.
DURING WORKOUT:
1 scoop Fruit Punch AminoCell mixed with 12 oz of water sipped throughout workout. While I train I drink AminoCell. The fruit punch flavor is by far my favorite. Not only does it help replenish my body with lost nutrients during a training session, but it boosts my energy levels making every minute in the gym even more intense.
www.dxlmagazine.com | 77
Say G’day to Australian beauty Kerrie Rees. She’s a blonde bombshell with the brains to match. When not dishing out supplement advice, she moonlights as marketing guru for Australian Sports Nutrition which is run by her husband and his brother on Oz’s legendary Gold Coast. Sure, she’s a selfproclaimed supplement aficionado, but really, we don’t think there’s a meal replacement that could measure up to this tasty treat from Down Under... 78 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 79
What is Australia famous for besides koalas, Crocodile Dundee, and Nicole Kidman? Definitely our beaches. I have traveled all over the world to different sunny tourist destinations and without a doubt, we have some of the best beaches in the world and we take pride in them being one of our country’s symbols.
I hate salads and eating properly. Can I still be healthy and ripped? Ha. I get that question a lot… You’ve got to put the effort in and use the right supplements if you want to look buff! To build quality muscle you need good nutrition that your body can use effectively. There is nothing good about a meal that contains no nutritional quality or calories.
Rumour has it, even with that bombshell physique of yours, you don’t compete – why is that? Not enough competition? I’ll bet you a beer I can beat you in a mud arm wrestle. Oh, you’re too kind! You’re more likely to find me supporting the bodybuilding competition industry or working/running a competition than entering one. I admire the dedication and willpower competitors have, but ASN [Australian Sports Nutrition] keeps me busy enough. Plus considering how much I love my chocolate, I don’t think I’d actually have the willpower to stay away from a daily cheat…
If you could remove all the calories from one item of food, what would it be? If I could remove all the calories from my favourite Rocky Road chocolate, I would be a happy, happy girl.
You were at the last Mr. Olympia in Las Vegas, right? Yes! Mr. Olympia – what a competition! Simon and I find the Expo fascinating – such a bevy of ripped, huge, freaky physiques.
Have you always been a supporter of supplements? Simon introduced me to supplements when I met him 6 years ago -- and boy am I glad about that! I am now, without a doubt, a self confessed “Supplement Junkie”!
What are some of the main differences between Oz and North America? Australia is more laid back than the States. But to be honest, ever since I was a little girl I dreamed of living in North America. I love the glitz, glamour, and attitude of everything over there.
I’ve heard a lot about fat burning supplements. Lord knows I need’em. What advice can you give someone looking for a new fat burner to avoid adverse effects? Make sure you know your tolerance to stimulants! Some people don’t realize how revved up you can get from Fat Burners. I always inform our customers about stimulant side effects.
Seriously, what’s your workout regime like? I do 3 weight sessions a week with my trainer Leah Ryan. Simon and I walk most days and we really love taking our dog on the beach!
ec Young / www.aleecyoung raphy: Ale .c o m Photog Stevenson & Hair: Brie p u e k a M
80 | ISSUE 18 | 2009 DXL
Last year you were training hard in Thailand. I trained in Thailand once and soon became a National whiskey-drinking champion. What were you training for and why Thailand? The Thai whiskey is harsh isn’t it! Simon and I go to Thailand a couple times a year. It’s our mini makeover/body transformation time! All we do is eat, sleep and train. We love it! We come home so refreshed, lean and ready to tackle more work! Is there ever a right way to pick up a girl in a gym? Ooh, I don’t think so! I don’t want anyone but my trainer talking to me when I’m at the gym. When you train you’re generally out of breath and sweaty -- not the ideal place to ask a girl out on a date, and not so great for first impressions! I imagine you see a lot of buff beach boys on the Gold Coast. What body part should we dudes pay more attention to than we actually do? Nice shapely legs… which of course, should lead up to a nice tight round bottom! Need I say more? What do we spend too much time on? Worrying what other people think, and how to knock others down. If everyone spent the same amount of time on improving themselves and doing something nice for their neighbour, the world would be a more harmonious place.
You’ve done a few calendar shoots. What’s the best month to be featured on and why? I would say January. Not only is it the month of my birthday, but it’s the first month of a new year so for me it represents Motivation (for all those new year resolutions) and a chance at new beginnings. Best advice ever offered? As my husband Simon would say “Never be more than 3 weeks off your peak…” And he sticks to that advice -- he looks damn good all year round! Worst advice? “Failure takes no preparation” -- Homer Simpson Family car growing up? Too many to mention. My Dad was a car salesman… Famous last words? “Talk is Cheap”
There are hundreds of “pre-workout” supplements out there to choose from. Some are quite good whereas others are a complete waste of time and may actually be counterproductive to maximizing workout performance! Many of the formulas out there are a bit outdated or nothing more than your basic energy drink you can buy from your local convenience store! Some are only available in a giant “horse pill” format that is super slow to digest making some athletes experience the “kick” but only at the end of their workout. But the biggest downfall of practically all pre-workout supplements is their lack of a “pharmacokinetic delivery system”.
“NOZ IV gives me the most intense workouts of my life” Ben White, IFBB Pro, Team Nutrabolics®
You can have an amazing formula but you MUST ensure that the nutrients in your product are fully absorbed and hit your muscles and brain neurons at the precise time they’re needed in order to achieve maximum performance. NOZ I.V. is a new pre-workout innovation that uses a built-in delivery system called the “MultiStage I.V. Delivery System”. This delivery system is designed to work via several different mechanisms. First, combinations of specially engineered carbohydrates are designed to provide a sustained delivery of the formula to the target tissues. One of these carbohydrates, “Trehalose”, is a natural alpha-linked disaccharide that is incredibley resistant to the acid hydrolysis that normally occurs in the stomach and GI tract. It also has preservative properties and is used in the pharmaceutical industry because it protects stability of nutrients in solutions. This compound helps prevent the degradation of ingredients in the NOZ I.V. formula as they’re being transported throughout the body. Another synergistic mechanism of action is activation of something called “the sodium-potassium pump”. In the human body, this is the driving mechanism which imports carbohydrates, amino acids, creatine and other nutrients into muscle cells. The Multi-Stage I.V. Delivery System optimizes the sodium-potassium pump activity in order to ensure that all substances in the formula are delivered to target cells at the exact time and in the precise dose needed to maximize workout performance. After just one dose of NOZ I.V., field-testing subjects are already lifting more weight for more reps and getting vasodilation to a level they’ve never experienced in their lives. Bodybuilders like IFBB Pro Ben White have experienced effects beyond what you typically see with any preworkout supplement. Ben noticed a 20% increase on his max bench press, and had limitless energy, stamina and endurance during his rigorous training. I know that many companies make these types of claims but the proof is in the results. With NOZ I.V. as part of his training routine it’s no wonder why Ben has been called the show stopper!
ACCELERATED MUSCLE CELL VOLUMIZING INCREASED MUSCLE FIBER HYPERTROPHY MAXIMUM MUSCLE CELL REGENERATION UNPRECEDENTED MUSCLE PUMPS AMPLIFIED STRENGTH & ENDURANCE TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781
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速 as his secret weapon, and the foundation of his bodybuilding success. IsoGainer速 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速 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速 now!
TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781