INCINERATE BODY FAT IN 25 DAYS!
METABOLIC INFERNO DIET
EXTREME
MUSCLE
BUILDING HARDCORE STRATEGIES FOR A MASSIVE FRAME WITH KEVIN TOMASINI
DOMINATE
THE CAGE NUTRITION ADVICE FOR EVERY MMA ATHLETE
EXCLUSIVE DXL INTERVIEW WITH
MAURICIO ‘SHOGUN’ RUA ACHIEVE ANY
FITNESS GOAL
THE ULTIMATE GUIDE TO SUPPLEMENT STACKING
TEAM NUTRABOLICS’ MMA SUPERSTAR
WITH THE MOST ADVANCED INTRA-WORKOUT FORMULA!
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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 These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
ATHLETES THRIVE ON COMPETITION
WIN OR LOSE YOU ALWAYS LEARN SOMETHING AND COME BACK STRONGER. Within only a few moments of sitting down with my marketing manager and partner to discuss the contents of this issue of DXL, I knew it was going to be something very special. And I was definitely right! This issue has it all; including interviews with three of Nutrabolics’ Superstar Athletes leading up to what may have been their biggest competitions to date. Starting off this issue is my interview with IFBB Pro Ben White who competed in a power lifting meet at this year’s Olympia weekend in Las Vegas. Ben battled it out against his long time rival Johnny Jackson for the title of the World’s Strongest Bodybuilder. I have trained with some freaks in my day, but I must say Ben White is definitely the strongest guy I have ever trained next to. Although he started off strong in the bench press, he fell a bit short in the dead lift. Regardless, his performance was more than impressive. I am honored to be working with him on his preparation for his upcoming competitions this year – and by the next Olympia we will have him coming back with a vengeance. (pg 34) Nutrabolics’ second Superstar Athlete set to compete was Kevin ‘The Future’ Tomasini. We went behind the scenes as Kevin prepared for the Miami NPC Nationals where he had hoped to hit the stage in the best condition of his life and earn his pro card. We logged every supplement he took and meal he ate to show you what it takes to build and maintain a bodybuilder’s physique. In the final 2 weeks before the Nationals, Kevin broke some cartilage loose in his left knee which forced him to pullout. Kevin’s good friend and North American Welterweight Champion, Victor Prisk, performed the surgery and Kevin is on the road to recovery. I spoke with Kevin after his surgery and he told me he was in the best shape of his career and learned a lot while preparing for the show. Kevin will be using everything he learned, and this small set back will only motivate him to come back bigger and stronger for his next competition. Kevin knows he has to be patient and persevere in order to become a champion. I truly believe Kevin has a very bright future in bodybuilding – watch out for his comeback in Chicago this June! (pg 50) Last but not least, Nutrabolics’ Newest Superstar Athlete, Mauricio “Shogun” Rua earned the moniker ‘The People’s Champion’ after his fight against Light Heavyweight Champion Lyoto Machida at UFC 104. The fight went to Machida in a five round decision after a seemingly victorious 4 | ISSUE 18 | 2009 DXL
match for Shogun. He proved to be one of the toughest fighters to ever set foot in the Octagon against Machida. In our one on one interview, find out how Shogun trained for what may go down as the most exciting title fight of the year. Also, find out his thoughts on the judges’ decision. (pg 20) In addition to these interviews, we’ve packed the magazine with training and nutrition articles. With all the hype around super foods these days, and their benefits on increasing athletic performance, it was a nobrainer for me personally to write an article on this topic and discuss how you can utilize certain foods to take your performance to the next level. (pg 59) Before we close out this letter I’d like to personally thank my marketing manager Kristy Sutor for convincing me to do an interview with her on what goes into creating supplement programs for superstar athletes. I have been in the background working around the clock sometimes, creating the most ground-breaking supplement plans. It is finally time we released this information to all of our loyal readers – as well as give them the opportunity to work directly with me. Find out what stacks our athletes are on, and learn how to have a specialized supplement program customized just for you. (pg 12) Whether you win or lose, you can always learn something that will help you come back stronger. Sincerely, Jayson A. Wyner
CREDITS Publisher DXL Publications 1.800.568.8781
Editor In Chief Jayson Wyner
jayson@dxlmagazine.com
Executive Editor Aaron Hefter aaron@dxlmagazine.com
Managing Editor Kristy Sutor kristy@dxlmagazine.com
Art Direction Superscope Media 416.444.5456 info@superscopemedia.com www.superscopemedia.com
Contributors Brian Willett, Bryan Haycock, Chris Cubitt, Jayson Wyner, Juan Jimenez, Kevin Tomasini, Kristy Sutor, Leigh Lingham, Philippe Landry, Rodney Dupont, Scott Welch
Photographers Clayton Racicot, David Aboody, Eric Williams, Franco Valerio, Gurm Sohal, Karolina Turek, Michael Palmer, Paul Thatcher, Rafal Kolik/Seville Media
Illustrations Chris J. Flecker www.chrisflecker.com
Editor of DXL Magazine Inc. Vice President of Nutrabolics Inc.
Cover Photos Shogun Rua by : Eric Williams DR Photo Management www.ericwilliams.LA Leigh Lingham by : Clayton Racicot © Clayton Racicot Photography (2009)
Frank Mir MMA Champion Team Nutrabolics ®
ISOBOLIC SUSTAINED RELASE PROTEIN MATRIX A true warrior does not relinquish to fatigue, rather he supplies his body with the arsenal needed to win a multitude of battles. That’s why, when preparing for battle, MMA Champion Frank Mir fuels his body with IsoBolic Protein. IsoBolic is formulated with a precise ratio of the highest quality sustained-release proteins derived from Whey, Micellar Casein and Egg Protein sources. Also included in this Advanced Protein Matrix is a specialized Superfat complex composed of Conjugated Linoleic Acid and Flaxseed Powder, and the biologically active protein-digesting enzyme, Bromelain. IsoBolic is loaded with macronutrients that increase recovery time and muscle growth while pro-viding your body with the fuel it needs to endure more rigorous and frequent training sessions. There is a definite reason why MMA fighters, like MMA Champion Frank Mir trust their bodies in the hands of IsoBolic - because it delivers unmatched results!
BE THE LAST MAN STANDING WITH ISOBOLIC
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OR CALL: For Free Samples please email to: samples@nutrabolics.com 1-800-568-8781
TABLE OF CONTENTS Diet Secrets of Leigh Lingham | 8 Canada’s 1st IFBB Bikini Pro
Interview with Supplement Guru | 12 Jayson A. Wyner
Interview with Shogun Rua | 20 Nutrabolics Newest MMA Superstar
MMA Nutrition & Supplementation | 30
The Basics for Fighters
Interview with Ben ‘THE SHOWSTOPPER’ White | 34 IFBB Pro & Power Lifting Champion
A Complete Guide to Getting Sliced | 40 Training, Diet & Supplementation
A Day in the Life of Kevin Tomasini | 50
Extreme Muscle Building Techniques
The Power of Superfoods | 59
How to Increase Your Athletic Performance
The Metabolic Inferno Diet | 64 Incinerate Body Fat Now!
Supplement Science | 70
5 Ingredients With Proven Results
Lose 25lbs in 12 Weeks | 74
Philippe Landry’s Transformation
Fitness MythBusters | 76 Myth Vs. Fact
Nutrition Tips from the Pros | 78 Advice from the World’s Top Athletes 6 | ISSUE 19 | 2009 DXL
LETTER FROM THE PRESIDENT
We
are approaching our eighth year and I have to give a big thank you to everyone involved in the growth of
Greetings from Rodney Dupont President and CEO, Nutrabolics Inc.
Nutrabolics
Another year has come and gone and it has been an amazing one for us here at Nutrabolics. In addition to completely rebranding our packaging and marketing, as well as sponsoring some of the top athletes in the world, we’ve also been travelling the globe exhibiting at many of the world’s largest fitness and nutrition trade shows. When my business partner, Jayson Wyner, and I started Nutrabolics seven years ago, I never thought that with the $10,000 we invested in our start-up we would be able to build the company to what Nutrabolics has become today. Our journey these past seven years is quite the story, and we have succeeded because we always believed in ourselves, our company, and our product. We are approaching our eighth year and I have to give a big thank you to everyone involved in the growth of Nutrabolics. Our team of employees, athletes, writers, designers, photographers, and of course all of our distributors, retailers, and loyal consumers around the world who have had faith in our brand and in our products, have made us what we are today. 2009 was an extremely successful year for us, and I am so excited for our bright future. I pride our company on creating the most effective, thoroughly-researched and cutting-edge supplements around, and have the goal to make Nutrabolics the #1 supplement provider in the world - I hope you will enjoy the ride! Before signing off on this issue, I would like to thank our cover athlete Mauricio “Shogun” Rua (him and I are pictured above at one of the 2009 Nutrabolics Retail Tours). Shogun is a true class-act athlete and great ambassador for both the sport of MMA and our Nutrabolics brand. He was the perfect choice to launch the New Year for Nutrabolics and DXL Magazine.
Rodney Dupont, President and CEO, Nutrabolics Inc. www.dxlmagazine.com | 7
RISING STAR LEIGH LINGHAM
AND BECAME AN IFBB BIKINI PRO
Photo: © Clayton Racicot Photography 8 | ISSUE 19 | 2009 DXL
RISING STAR LEIGH LINGHAM
MAKE CHANGES AND CREATE NEW GOALS FOR YOURSELF WHILE STAYING EQUALLY MOTIVATED.
Throughout school I was active in sports; however like most people, when I graduated and got a full time job, my participation in physical activities lost priority. My lifestyle became sedentary and I knew I had to find the motivation to live a healthy and active life. In attempt to shape up, I joined a local gym and started training. This was not enough for me. I found myself hitting the gym maybe once a week – and I wanted to achieve more. It was then that I realised I needed to start setting goals and have something to work towards. My first goal was to train, diet and compete on stage as a figure competitor. I understand that this may be a bit out of reach for some; however, merely setting a goal of dropping 10lbs can help you find the drive to hit the gym and work harder. I contacted a local nutrition store and asked the owner to train me. It was hard work, but my determination and support from my family and friends kept me focused. I ended up placing 5th at the Western Canadians in 2007. My new passion for a fit and healthy lifestyle kept me wanting more and I competed in another three competitions. Unfortunately, I didn’t place as high as I would’ve hoped because I was lacking the muscle definition and separation required to make it to the top. Don’t get me wrong, I’m not a lightweight in the gym, but I don’t have the physique of a figure champion. It’s important to constantly reevaluate your goals. You should always be proud of your accomplishments, but when you realize something is out of your reach you can make changes and create new goals for yourself while staying equally motivated.
Hemodrene – a 6-in-1 fat loss complex - was exactly what I needed to lose the last few pounds before I hit the stage as well as get the muscle separation and definition necessary to win. In the past, I was stacking a few different supplements together in attempt to elicit results; however, I quickly discovered I was overloading my body with caffeine and other unnecessary ingredients. Not to mention, I didn’t have the pro physique I was seeking. Hemodrene, on the other hand, provided me with 6 specialized matrices that when combined, got me shredded like I’d never experienced before. I start and end my day with cardio. Before my morning cardio I take two Hemodrene not only to jump start my metabolism, but also for the burst of intense concentration necessary to make it through the intense session. Hemodrene makes me feel energized and motivated to burn through intervals on the step machine like never before. In the evening, generally around 4:30, I do another cardio session and I take Hemodrene again. Hemodrene also supports enhanced carb burning, so taking it before my evening workout helps burn the carbs I’ve already consumed throughout the day all while controlling further cravings. After incorporating Hemodrene into my diet, I felt like everything fell into place. I was given the edge I needed to hit the stage in the Bikini category at the 2009 CBFF and take the title. Not only did I win my class, but I also won overall. Hemodrene has truly become my secret weapon when it comes to losing the last few pounds before competition. It has helped define my muscles like never before.
When the NPC introduced the new Bikini category I knew this was my calling – an athletic, weight-trained physique and overall good presentation. I knew that I still had a lot of hard work ahead of me and that I needed to tweak my diet and training regiments to be successful, but this was definitely a goal I could accomplish.
REGARDLESS OF WHETHER YOU’RE COMPETING OR JUST LOOKING TO LOSE A FEW POUNDS
As I started preparations I also signed a sponsorship deal with Nutrabolics. It was an easy decision to join Nutrabolics – not only was their roster of athletes impressive and inspirational, but I was already taking some of their supplements.
Hemodrene truly is the ideal supplement for melting away the fat, controlling your cravings and boosting your metabolism.
One Nutrabolics’ supplement I was yet to try, however, has now become the most essential addition to my diet.
Preparing for a competition, or just trying to meet fitness goals can be tough and grueling at times – but in the end it’s worth it. Having a little extra help from supplementation, like Nutrabolics’ Hemodrene can truly give you the edge you need to push you to the top. www.dxlmagazine.com | 9
RISING STAR LEIGH LINGHAM Leigh Linghams Training Tips: 1. Find a good trainer. It’s important to have someone whose focus is to help you achieve your goals and push you when the going gets touch. My trainers help keep me focused and on track at all times! 2. Eat every 2-3 hours. Eating smaller portions more often will help keep your metabolism moving fast! 3. Drink PLENTY of water. I drink at least 3 liters of water a day in the offseason. During my contest preparations I drink 6L. This helps my body function and my muscles contract properly. 4. Set reasonable goals. Having a goal to work towards is a great way to stay motivated. But make sure you evaluate your progress every two weeks. This way you can make the necessary tweaks and adjustments needed to ensure success.
Leigh’s Meal Plan: 6:30am - 2 Hemodrene 7am - 1/2 cup Egg whites & 1/2 cup Oatmeal + 2 Vitabolic 10am- 3oz chicken & 20 almonds 1:30pm-4 oz turkey, 1 cup veggies, 2 rice cakes 4:30pm- (pre workout)- 1 scoop Isobolic chocolate protein 2 rice cakes -2 Hemodrene 4:45p (during workout) 1 serving of Aminocell 5:45pm (post workout) half a serving of Anabolic Window Chocolate 6:30pm – 4oz fish, 1 cup veggies, 2 rice cakes 9pm:1 scoop Isobolic protein shake. *3 Litres of water throughout the day. (6Litres during the onseason)
Leigh’s Training:
I do cardio 6-7 times a week – my favorite being intervals on the step machine. It’s a killer workout! One minute on high and one minute on low – no holding on! I also do a lot of supersets and dropsets, working a different muscle group each day. My favorite muscle groups to train are back and shoulders. Three days a week I focus on building muscle and doing core exercises. Two to three days a week I do a conditioning bootcamp. It is a high intensity training circuit that’s guaranteed to make you sweat!
Photo: David Aboody 10 | ISSUE 19 | 2009 DXL
**Check out Leigh’s website: www.msbikinipro.com and follow her updates as she trains for her Pro debut at the Max Muscle show in Culver City, California on March 28/10.
The Ultimate
FAT LOSS
6IN1 SOLUTION The danger of most fat loss products is that they overload the caffeine requirement while skimping out on many of the most important ingredients. Mastering a superior fat loss formula is no simple task, especially when it comes to women... But Nutrabolics has cracked the fat loss code! By cramming six powerful and proven standalone weight management products into one radical physiquealtering cocktail, Nutrabolics created the most complete allal in-one fat loss solution on the planet - HEMODRENE FOR HER! HEMODRENE FOR HER contains an amazing combination of the most powerful ingredients designed to promote healthy blood sugar levels and increase caloric expenditure while improving your body’s ability to offset food cravings and push the fat burning process to the absolute limits. HEMODRENE FOR HER also includes an advanced water-shedding matrix that deplete the excess water trapped beneath your skin allowhelps deple ing your body to reveal true definition while highlighting the separation between your muscles. As a result of this powerful six-in-one fat loss combo your body will burn both subcutaneous and visceral fat faster than ever before!
PUSH YOUR FAT BURNING POTENTIAL TO THE LIMIT WITH HEMODRENE FOR HER!
FOR MORE INFO VISIT / CALL
NUTRABOLICS.COM / 1.800.568.8781
NE
W
!
SUPPLEMENT GURU
AND SPORTS NUTRITIONIST
SSP INTERVIEW
12 | ISSUE 19 | 2009 DXL
Š Clayton Racicot Photography (2009)
Exclusive interview with Jayson A. Wyner -
The Man Behind the Supplement Programs of many Professional Athletes! By Kristy Sutor Jayson Wyner has been a bodybuilding and fitness coach of champions since 2002, which is the same year he started NUTRABOLICS with partner, Rodney Dupont. Nutrabolics currently supplies thousands of professional athletes around the world with premium supplements. Wyner is also the man behind MMA stars’ supplement programs, which provides many top level MMA fighters including Frank Mir and Shogun with specially devised plans. In this interview, we will get to meet the architect behind these top-level physiques up close and personal and discover how you too can have a professional supplement program designed just for you.
SUPPLEMENT GURU Jayson, congratulations on such a successful year! Not only did two of your MMA athletes, Frank Mir and Shogun Rua, have title fights, but numerous other athletes have claimed titles thanks to the supplement programs you devised. Would it be fair to say that this has been Nutrabolics’ best year so far? This, without a doubt, is Nutrabolics’ and my best year so far. So much has happened this past year with our athletes, our branding and our company as a whole. We have definitely made great strides in our quest to becoming the #1 premium sports nutrition company in the world. I am sure everyone is dying to know more about program you had Frank Mir on when he fought Brock Lesner at UFC 100. Some people believe Frank is known for coming into fights with a little bit of extra weight around his midsection, but in this fight against Brock you could see his full 6 pack! What’s the secret? Frank was training two, sometimes three times a day so it was important to make sure he was getting the food and nourishment necessary to perform properly. Frank started every morning off with a power shake consisting of 3 scoops of Fighters Food, 2 scoops of Glutabolic, 1 cup of frozen berries and 1 banana mixed with water and ice. This combines a multi-spectrum protein with a premium glutamine complex designed to support anabolism through greater protein retention. He followed it with Vitabolic, a highly concentrated multivitamin, and 3 tabs of HEMOTEST, a natural test booster which supports muscle building. Before training he drank 1 scoop of Fight Factor, a pre-workout muscle & mind amplification system designed to give him the energy to train long and hard. During all sessions he consumed 2 servings of Aminocell to protect his muscle-glycogen stores and increase his strength. Immediately after his training he drank 1 serving of Anabolic Window to promote a positive nitrogen balance in his body.In the afternoon, Frank took 3 Vitabolic and 3 HEMOTEST to replenish his body with vitamins and minerals while reactivating natural testosterone production. Before bed he took 3 HEMOTROPIN to prolong his REM sleep allowing him to build muscle and lose fat at the same time. In the week coming into the fight he doubled the dose to 6 HEMOTROPIN before bed. So what did Shogun’s supplement plan look like as he prepared for his title fight against Lyoto Machida? Shogun had a slightly different strategy and type of condition he wanted to achieve for going up against Machida. Frank needed to build strength against a massive opponent like Brock, whereas Shogun needed agility, speed and strategy for fighting Machida. Shogun started every morning off with 2 scoops of Fighters Food and a bowl of Oatmeal. This combines the healthy fibers of oatmeal with a full spectrum of proteins, carbs, fiber and fruit & vegetable extracts from Fighter’s Food. He followed it with 2 tabs of Vitabolic, 4 caps of the natural testosterone booster, HEMOTEST, and 4 caps of AMINOCELL to provide his body with a well-rounded breakfast that not only promotes muscle growth, but also encourages fat loss. Before a training session he took 1 scoop of Fight Factor, which combines BetaAlanine, to prolong his resistance to fatigue, with Magnesium Creatine Chelate, to enhance his lean muscle mass. This combination increased his strength & power while supporting his energy levels. During training, he drank 1 serving Aminocell, the ultimate intra-workout mass builder, and after he had 1 serving of Fighter’s Food to reduce cellular damage and increase recovery time. In the afternoon he took another 3 Vitabolic and 3 HemoTest with a meal. Before bed, Shogun had ‘Nutrabolics Peanut Butter Dessert’. This consists of 2.5 scoops Isobolic, mixed into a pudding like consistency with 1/3 cup Organic Skim Milk and 1 tablespoon of Organic Natural peanut butter. This snack is not only highprotein, but it provides Shogun with a sufficient supply of essential fatty acids from the peanut butter. He also took 3 tabs of HEMOTROPIN to promote prolonged REM sleep and encourage muscle growth. When Breanne Seward won the middle weight class in figure at the BC Provincial Championships, what supplements was she using to get in such great shape? Breanne started every morning off with a rigorous cardio session. She took 1 serving of Aminocell and 1 tab of Hemodrene. When combined on an empty stomach, these two supplements work synergistically to incinerate fat by depleting remaining glycogen stores. After, she had 2 scoops of IsoBolic Chocolate to speed recovery and burn fat, followed by 2 tabs of Vitabolic. She also had 4 tabs of Superfats - an integrated fatty-acid complex that accelerates fat loss, while increasing physical energy & well-being. Breanne also consumed 1 tablespoon of almond butter, a nutritional powerhouse that provides her body with much needed essential fats.
Frank
Mir © Eric Williams (www.ericwilliams.la)
Mauricio
shogun
rua © Eric Williams (www.ericwilliams.la)
www.dxlmagazine.com | 13
SSP INTERVIEW Before training, she always took 2 tabs of Hemodrene to boost her metabolism and energy levels. During her training sessions she drank 1 servings of Aminocell for the branched-chain amino acids which helped to prevent sore muscles and allow her to recover faster. After, she would drink 1 serving of Fighters Food or half serving of Anabolic Window to replenish her protein stores. Before bed Breanne had 1 serving IsoBolic with almond butter. Before bed Breanne had 1 serving IsoBolic with almond butter followed by 3 tabs of HEMOTROPIN.
Breanne
seward © David Aboody
kevin tomasini
© Eric Williams (www.ericwilliams.la)
ben white
© Paul Thatcher
14 | ISSUE 19 | 2009 DXL
What plan do you have Kevin Tomasini on while he prepares for his next competition? For Kev’s next competition he will do two cardio and one weight session a day. Hany Rambod, Kevin’s trainer, works with the diet and training routine while I incorporate a full arsenal of supplements to get him the most shredded he has ever been! Kevin starts every morning off with a cardio and takes 2 servings of Aminocell and 2 Hemodrene to boost his cardio and give him energy. Following this, he has 1 serving of Anabolic Window mixed with 3 scoops of Glutabolic to support anabolism through greater protein retention. He also takes 5 caps of HEMOTEST to boost his test levels and 4 caps Vitabolic to provide his body with sufficient vitamins and minerals. Mid-afternoon with a meal, Kevin takes another 4 tablets of Vitabolic and 3 HEMOTEST. Before training, he has 1 serving of Fighters Food 30 minutes prior to supply his muscles with proteins & greens that will protect his cells from damage. Five mins prior he takes HEMORUSH to trigger explosive energy. Kevin refuses to train without HEMORUSH. After he has one serving Anabolic Window with 3 scoops of Glutabolic, 5 tabs Hemotest and 4 caps of Vitabolic. Right before bed he takes nine tabs of HEMOTROPIN to promote prolonged REM sleep. So, what does a supplement plan look like for Ben White during the off-season? He’s been competing in strongman competitions which have required him to put on some major MASS. In the off season, Ben was on a very high calorie diet (up to 30,000 calories per day!) We actually brought him from 235lbs up to 295lbs in four weeks for the Strongman competition at the Olympia. Ben started his morning with 2 tabs of Vitabolic and 2 scoops of Fighter’s Food. He mixes all his protein shakes with skim milk instead of water. The Fighter’s Food was not used as a meal replacement, but rather, an additional caloric source. Before training, Ben took 5 tabs of HEMOTEST. He mixed 4 scoops of IsoGainer with 1 scoop of Glutabolic which sequentially releases calories, prompts nutrient sparing, stimulates protein availability and deposition. Following this shake, he had 3 scoops Waxybolic. During training he had two servings of Aminocell. And 30 minutes after training he had 3 scoops of Waxybolic to help his body efficiently transport nutrients into his bloodstream followed by 6 scoops of ISO-MRP to restore protein synthesis in his muscle and dramatically accelerate post-workout recovery. And lastly, he had 1 scoop of Glutabolic. At night, Ben took 8 tabs of HEMOTROPIN and 3 scoops of IsoBolic – which is a low-carb protein powder. For those people out there who not know you yet, can you tell us a little bit about yourself? For instance, what’s your background, how did you get involved with bodybuilding and supplements and how did you end up being a top-level fitness coach to some of the biggest names in the world? I began weight training in 1997 for high school football and continued pushing hard throughout the late 90’s. Before I knew it, I was hooked! During high school I used to read a lot about ingredients in all the new supplements. I remember spending countless sleepless nights highlighting all the new ingredient information and designing my own supplement program based on the latest research and development available. After high school, I had such a passion for working out and supplementation that I got a job at the local GNC. This is where I really started to notice the lack of innovation in the sports nutrition industry. By 2002, Rodney Dupont and I decided to start Nutrabolics. During this time I also began supplement counseling with a few of the local athletes. After they started experiencing success, my name started spreading. By 2007 I got involved in MMA supplementation and diet preparation for fighters. My roster of athletes has grown since.
SUPPLEMENT GURU I truly love coaching athletes and helping them achieve their fitness goals. All it takes is sound instruction and motivation. How did you get to find out all of these nutritional tactics that you use today to get your athletes in top shape? Honestly, it’s been through personal experience - research and trial & error. I realized that sometimes more is not always better, and I began applying logic and thoroughly researching what each vitamin and supplement would do for me and how they interact with each other. I then started testing them on myself and recording the results. I also applied logic to my training and nutrition, working off of fundamentals and knowledge. Once I saw the changes in my body I then applied this knowledge to my athletes. My motto has always been work hard and you will be successful. And it has worked for me so far. How exactly do you apply these fundamentals to your athletes’ regimens? I take all of thinking out of the equation for my athletes by designing customized supplement programs for each individual based on their own personal goals. By working one-on-one we’re able to assess their past and present physique and fitness level, and devise a plan to improve on it. I’m a firm believer that supplementation can give you an edge above your competition, and my goal is to properly educate people on what works best for them. You don’t have to be a professional athlete to take supplements and set personal goals – you just need the proper advice and coaching. How long does a typical program last? I prefer to keep my athletes on a 12-week program minimum, so I can properly assess your progress and make adjustments if necessary. One thing that I find instrumental in customizing a plan is taking the time to learn about each individual and what they hope to accomplish. No two of my programs are exactly alike because no two athletes are exactly alike. So, what if people don’t live in Vancouver – can they still work with you? With the advent of email and internet, I am able to coach athletes from all over the world. For example, Shogun is based out of Brazil, and Frank Mir is in Las Vegas. No matter where you are, I can help. Where do I sign up?! I’ve created a program called the Specialized Supplement Program (SSP) which is available on the Nutrabolics website. (www.nutrabolics.com/ssp/) Online, there is a form with a variety of questions that allow me to evaluate you as an individual. Once completed, I review your answers and specially tailor a supplement program just for you. Whether you want to drop 10lbs of fat, or gain 20lbs of muscle; increase your agility and stamina or decrease your recovery time – I can help. The SSP takes all the thinking out of it for you. I provide you with a list of supplements that will help you achieve, if not surpass your goals and upon approval, we will ship your customized supplement package directly to you every 30 days for the duration of your program. Can I still sign up for SSP even if I’m not a professional athlete? Absolutely. SSP is for anyone looking to improve their fitness level with the assistance of supplementation. Why do you only recommend Nutrabolics products? Nutrabolics is a premium sports nutrition line that only uses the highest quality ingredients. We cater to a variety of people – so no matter what your goal is there is a supplement that will suit your needs. Last thoughts? At Nutrabolics we strive to combine cutting-edge research with years of experience in the health and fitness field to provide an unparalleled range of premium performance-enhancing products for the consumers whose commitment in the gym can only be rewarded by results. My motivation is to help athletes across the world attain all of their fitness goals with a revolutionary supplement program tailored specifically for you. Make sure you follow Jayson @ twitter.com/JaysonWyner and on his monthly blog at www.nutrabolics.com/blogs to discover new company developments, product launches and athlete success stories!
Team Nutrabolics
Frank Mir’s Stack Fighter’s Food Glutabolic Vitabolic Hemotest Fight Factor Aminocell Anabolic Window Hemotropin Shogun Rua’s Stack Fighter’s Food Vitabolic Hemotest Aminocell Fight Factor Isobolic Hemotropin Breanne Seward’s Stack Aminocell Hemodrene Isobolic Superfats Vitabolic Hemotropin Kevin Tomasini’s Stack Aminocell Hemodrene Glutabolic Anabolic Window Hemotest Vitabolic Hemorush Hemotropin Ben White’s Stack Vitabolic Fighter’s Food Hemotest IsoGainer Waxybolic Glutabolic Aminocell ISO-MRP Isobolic Hemotropin Log on to nutrabolics.com/ssp for your own personalized plan from Guru Jayson A. Wyner www.dxlmagazine.com | 15
“Nothing burns fat as fast as HemoDrene.” Kevin Tomasini, 2008 Excalibur Overall Winner / Team Nutrabolics®
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? 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.
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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.
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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.
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 increases 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.
HEMODRENE™ CASE STUDY
LOST 15 LBS OF FAT IN 30 DAYS! 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.
Derek Sheane. 2008 Sandra Wickham Overall Winner
NEED TO CUT WEIGHT? HemoDrene™ doesn’t just work for bodybuilders! MMA Champions like Shogun Rua and Frank Mir use HemoDrene™ to cut weight for their championship fights!
“When preparing to cut weight for a fight, I always use HemoDrene™. It is by far the strongest fat loss product I have ever used.”
“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™.”
Shogun Rua Team Nutrabolics®/ MMA Champion
Frank Mir Team Nutrabolics®/ MMA Champion
TO ORDER LOG ON TO NUTRABOLICS.COM, ORorCALL visit 1-800-568-8781 our website www.nutrabolics.com
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
20 | ISSUE 19 | 2009 DXL
One-on-One with
SHOGUN MAURICIO RUA
MAURICIO
SHOGUN RUA
By Alexander Nachman. Photos: Eric Williams www.ericwilliams.LA
DXL Magazine catches up with Mauricio “Shogun” Rua, a man who is considered by many to be the most dangerous fighter in the UFC’s Light Heavyweight division. The interview takes place in the weeks following a controversial loss by judge’s decision to previously untouchable Lyoto Machida. The rematch is pending and definitely justified and is speculated for May 1, 2010 in Montreal. Rua openly discusses his fight career, style, training regimes and life in and out of the ring.
Your nickname Shogun refers to the power of an absolute ruler in Japan who is essentially the commander in chief of the military. How did you originally come to take the nickname and what does it mean to you?
The nickname was give to me because when I was starting out, training Jiu Jitsu, I used to wear a Gi from a brand called Shogun, here in Brazil. My brother was already a fighter, and nicknamed Ninja, so people found it natural to give me a nickname that would fit with my brother’s, and used my Gi brand name as inspiration. I like my nickname a lot, so it means a lot.
You started practicing martial arts at a very young age was that in an effort to keep up with your older brother Murilo or was it at the urging of your parents? Or something that was self
motivated? Perhaps it was a combination of all three? Actually I started to train when I was 14, almost 15, doing Muay Thai for fun and obviously it was because of my brother Murilo. It was more about Murilo inspiring me and that I found that fun. Only some years later I really started taking it seriously.
You have fought in Vale Tudo events in Brazil, the IFC (International Fighting Championships), Pride and the UFC (Ultimate Fighting Championships). Please explain the main differences (rules or otherwise) in fighting for each of these organizations and the level of competition you have experienced in each.
Well, I think we are always progressing in life, and there’s always a next step. In Brazil I fought in Meca, which was the most important show in the country back then, and the rules were similar to the Pride rules, with foot stomps, soccer kicks to a downed opponent, etc., very aggressive rules and that was good for my style. IFC was more like UFC rules, and it served as my first international experience. It was a tournament with some tough names on it, so for me, being young, was a great experience. Pride was the biggest show on earth back in those days, so it was some awesome times, and where I really developed and got famous. The UFC is the biggest show in the world nowadays, and it has
made the sport bigger than ever, which is great. The environment, because of the cage, the crowd and the rules, is very different and it took me a while to adapt, but now I’m completely adapted.
You are 18-4 in your professional MMA career and you have hold victories over many highly regarded fighters including Quinton Jackson, Chuck Liddell, Antonio Rogerio Nogueira, Alistair Overeem and Ricardo Arona. Of all your victories what fight did you learn the most from? I think we are always learning from our fights, whether we win or lose.
The next fight is always the most important one, so it’s crucial to keep learning and evolving. I think my fight against Nogueira was a great battle, went the distance and it certainly gave me a lot of experience. www.dxlmagazine.com | 21
SHOGUN MAURICIO RUA
No fighter should underestimate the importance of proper supplementation, especially when it comes to training camps.
22 | ISSUE 19 | 2009 DXL
SHOGUN MAURICIO RUA Regardless of whether you won or lost, what opponent gave you the most difficulty in a fight?
I think Nogueira was maybe my toughest fight, a very tough battle and many regarded it as fight of the year in 2005.
Describe a typical week of training in the early stages of a training camp to prepare for a fight? How many times a day do you train? What is trained on each day? It really depends. Each fight is a different fight, and requires a different schedule. When my opponent and fight date is announced, I usually sit with my team and decide on my schedule, and all the training is adapted towards my opponent and what I want to achieve in that fight, strategy wise, based on my skills, and my opponents skills. Usually we train from two to three times a day, but like I said, it changes a lot from fight to fight.
What is your favorite part of your workouts and what is your least favorite thing to do during a training session?
The favorite part is when it’s over! (Laughs) Training is always tough and fun at the same time. I think the routine is the toughest part, but I like training Muay Thai and BJJ a lot.
Much has been made of the of the MMA fighters diet. What are some of the things you eat most often when training? And what are some of the things you take to supplement the special needs your training demands?
Through my career I have tried a lot of different types of diets, and quite frankly I don’t adapt well to dieting hard. I like to eat well, but eat everything I want. The key is to eat in the right times, and obviously when it gets closer to fight time I start to eat a little less and control my diet a little more. I think for a fighter is important to eat it all though, including proper types of fat.
When you’re not training for a fight, what is your favorite meal?
Junk food! (Laughs) I’m kidding. I like it all, Brazilian barbecue, pizza, ice cream, everything that tastes good (Laughs).
Could you describe a daily meal plan that is organized when in the middle of a training camp for a fight and the fight is 6 weeks away? If you could please include the timing of your eating schedule and everything you ingest from food to supplements and protein powders. Like I mentioned earlier, this is very tough to say because it changes a lot from fight to fight, and depending on
what I’m weighing, the phase of the training, etc. But usually I eat about 5 times per day, and make sure that I take the proper supplements in the proper time, which will usually always include BCAA’s with protein powders like Isobolic or Fighters’ food and proper carbs right after training like what’s in Anabolic Window. I also make sure I take Glutabolic – a glutamine product – before and after training and before bed time. Vitabolic and other vitamins are also important in my daily schedule.
ally around 222lbs.
What is the main reason for your signing with Nutrabolics?
You have a devastating and aggressive attacking style in fact 15 of your 18 victories have come by TKO or KO. What is it about your training and style that you think lends itself to so many early stoppages?
The main reason is that I signed with Nutrabolics is because it’s a great company! They believe in me and have supported me greatly so far. And they make great products. When I look for sponsors with my management I look for companies that want be partners, and Nutrabolics certainly has a great approach to their business and are constantly growing. Also I get support by taking their supplements with great advice from people like Jayson Wyner who is an expert in supplement nutrition.
Since you started taking Nutrabolics before your fight against Chuck Lidell, have you noticed improvements in your performance?
Absolutely, I frankly believe nowadays that Nutrabolics does the best supplements in the world. Taking Nutrabolics added great value to my preparation and has resulted in better performance. The biggest difference I think, is that using great supplements allows you to prepare better, by training better everyday, and that leads to a greater performance by fight time, as a result of the whole process.
Are they any specific supplements that you use before a fight & before training?
In my training camp, I make sure I always use Fighters Food, Vitabolic, Hemotest, Aminocell, Fight Factor, Isobolic and Hemotropin. It depends on the schedule and the actual program that may change, but those are always in it!
What is your off fight weight? Do you find the process of making weight difficult? Are there any supplements you use that make that battle easier?
I’m very used to making weight, and I never failed to make weight and very rarely I had to suffer to do so. With experience, I’m finding it easier and knowing my body and where I’m at, and what I need to do, in the weeks before the fight. I have started using Hemodrene though – which makes it really easy to make weight. My off fight weight is usu-
Every one of us is a MMA fan and we all have our favorites. Who are your favorite fighters and who did you most idolize growing up as a martial artist? My favorite MMA fighters and idols were and are my brother, Murilo Ninja, and Wanderlei Silva. Obviously I admire a lot of other fighters, but Wanderlei and Ninja were always my biggest source of inspiration, as a youngster starting out at the Chute Boxe team.
I think that is a result of the training and philosophy we had in my past team, Chute Boxe, where I started out and grew as a fighter. The team’s style was very aggressive and the training was always very intense, so all the fighters developed that style, and it was either that or you wouldn’t really be able to be a pro fighter in the team. I think that was very important for my development early on.
Mixed martial arts have become increasingly popular worldwide. What advice would you give to the younger fighters out there or any young fan that looks up to you? My best advice is to believe in yourself and in your dreams! If you want to do anything in life, you have to start out by really believing in yourself, setting up goals and going after them, cause it all has to start somewhere for everybody!
Martial arts is based on several main principles which of these ideals do you feel is the most important to experience major success in and out of the ring? Self-Confidence is likely the most important as a fighter, and being humble the most important one as a person. As a person you have to keep yourself humble, because you can always learn and there’s always someone else doing something better than you, so you got to work hard. As a fighter though, you got to be confident, because when you step inside the ring, it doesn’t matter who you are fighting, you’ve got to believe in yourself and that you can beat him, otherwise you already started to lose.
You have only lost 4 times in your career once to Renato Sobral by submission; once to Mark Coleman in which a TKO stoppage was levied due to an arm injury; once to Forest Griffin also by submission; as well as a judges’ www.dxlmagazine.com | 23
24 | ISSUE 19 | 2009 DXL
SHOGUN MAURICIO RUA decision loss to Machida, which was controversial and many thought you won. What did you learn from each of these losses that you have used to improve your game?
I think bottom line is that every time you lose, you have to work hard to be better and improved for next time. I don’t feel like the Mark Coleman fight in Pride was really a loss, and I feel like I won my fight against Machida, but regardless of that, we have to always improve, My loss to Griffin showed to me that we have to always fight at our best, and focus 100% on training for a fight, and not fighting injured, otherwise anyone can be beaten at any given day.
Later in your career you were able to avenge one of your losses in dramatic fashion by winning a third round TKO in UFC 93 over Mark Coleman - a victory that earned you fight of the night honors. How important was it for you to overcome that original loss especially in a battle such as that fight was?
It was personally very important because I felt that our first fight didn’t really end, and the fans deserved to see the fight unfold with a proper outcome. It was crucial as well because I was coming in after back to back knee surgeries, and thank God I was able to come out with the win before time was over.
Do you have any prefight rituals or something you do every time before you fight?
I always pray with my team before going to the arena, and I always like to greet my corner men before entering the cage. I always enter the cage the same way all the time and keep looking at and talking to my corner while my opponent comes in.
You trained for many years at Chute Box Academy in Brazil with talented teammates such as Wanderlei Silva. What was that experience like and how has it benefited you throughout your career?
That was a great experience. Like I said previously, Chute Boxe was a great team back in the past, and developed a lot of aggressiveness and heart on their fighters, because training was very intense and the academy philosophy was to never quit, and always press forward. I think that was crucial in my development as a fighter and gave me the tools to not only be a champion back then, but to be the fighter I am today.
About 2 years ago you opened your training camp Universidade da Luta with your brother Murilo in your hometown of Curitiba, Brazil. Have you
enjoyed running your own camp?
Yes, very much. It’s not easy and it presents challenges while you get everything working out right, but nowadays we have a great team set, and a nice structure, so it has been very good and a great experience.
Who else beyond your brother is contributing to the coaching of the athletes at your facility and what are their individual specialties?
We have a group of great trainers working with us at UDL. Andre “Dida”, who’s a K-1 Max and Dream fighter, teaches Muay Thai classes and MMA classes. Joao Raphael “Simpson”, who’s a Gracie Barra BJJ Black Belt with several titles in his career, is teaching the BJJ classes. We also count on the support of others, like my sparring partner Joao Paulo “Tuba”, who’s also working with some Muay Thai classes, and Taekwondo and BJJ black belt Marcelo Barreto, who helps as well - not to mention the others taking care of the beginners’ classes.
Which coach and teammates that work with you are invaluable as you train for a fight?
All of them, nobody can do everything on his own and everybody on my team is very important. I have to mention though, people like my brother Murilo Ninja, Andre Dida with the Muay Thai, Joao Paulo Tuba, Raphael Simpson with the BJJ, Marcelo Barreto with the coordination of things, Fernando Vieira, who’s a BJJ world champion at black belt, Andre Neumann, my conditioning coach, as well as my manager Eduardo Alonso, who also helps.
Are there any other fighters that are up and coming that train at your school now that we should keep an eye out for to make an impact on the international MMA Scene?
Surely! There are many talented guys training there, and besides my brother Murilo Ninja, Andre Dida, and myself, who are already known in the game, I would have to mention Joao Paulo “Tuba”, my main sparring partner, who is about to fight abroad now at a new promotion called Shine Fights, and Fernando Vieira, who’s an awesome ground player and will be fighting abroad very soon as well!
What do you feel is your greatest strength as a fighter is?
It’s very uncomfortable to talk about myself in that way. I think though my greatest strength in life is confidence! I never doubt myself and always believe I can do things, and overcome tough times.
In your downtime in an off fight environment what would mostly likely find you doing in your spare time? What are your other hobbies and interests beyond MMA? I’m a regular guy, so I like pretty much what everybody of my age likes I think. I like hanging out with my friends, going out with my wife, surfing the internet, playing videogames, watching movies, eating (Laughs), traveling, all the basic stuff.
If you weren’t a fighter what do you think you would most likely be doing? Tough question! Probably working with my dad in his business, I did that for a while before Ninja got me into fighting for real, when I was almost 20.
Your Dad is a successful businessman back in Brazil, what advice that he has given you that has stuck with you the most in every situation?
To always believe in myself, be fair and never quit.
If I was speaking to a friend of yours and he said, “Well, that’s the type of guy Mauricio is.” What characteristics would he be describing to me about you? What is your persona out of the ring? I’m a simple guy, who finds joy in simple things, like hanging with friends, having a laugh, eating, sleeping, etc. I’m actually quite tranquil and simple, laidback type of person.
What would you say is your greatest achievement up to this point in your life? What are you most proud of fighting or otherwise? I’m proud of my career, my family, my friends... I’m very proud of my fighting career, but there’s much to be done still, and I’m proud of becoming a father in January!
Could you share with me your goals that you hope to achieve in the next 1 to 5 years and how you see your life 10 years from now?
I don’t know, that’s a tough one. I like to take my career one fight at a time, and always think about my next fight. My dream and goal is to become the UFC champion, and that’s set for my rematch with Lyoto Machida. So as of now I have to think only about that. After that, I’ll set my next goal and from there we go on. Ten years from now, who knows? I see myself as a happy father and a happy fighter (Laughs).
www.dxlmagazine.com | 25
“Within 10 days of using Anabolic Window, I noticed an overall increase in lean body mass and a reduction of body fat.� Frank Mir MMA Champion / Team Nutrabolics
After an intense workout, your body is primed for muscle growth! However, you’ll only make the kinds of gains you’re after if your post-workout nutrition is in order. In this exclusive interview, the Nutrabolics Research Team reveals the importance of post-workout nutrition and how to maximize the anabolic effects of the post-workout ‘Anabolic Window!’
Q:
Everyone wants to know what they’ve got to do to pack on more muscle. So, when it comes to maximizing muscle growth, what’s more important: training or nutrition?
A:
Both training and nutrition are equally important. It doesn’t matter how hard you train, without proper nutrition you won’t have the building blocks to stimulate muscle growth. On the other hand, it doesn’t matter how good your diet is, if you’re not training with all-out intensity then you’ll never drive protein synthesis up high enough to foster substantial muscular gains.
Q:
Since training is such an important stimulus for muscle growth, how do you make sure you get the most out of your workouts?
A:
In order to take full advantage of your efforts in the gym you need to make sure glycogen is super-compensated. As many of you know, glycogen is the form in which carbohydrates are stored in muscle, liver and brain. In the muscle, this is used to fuel your workouts. In the liver, glycogen stores are mainly used to regulate your blood sugar levels.
Q: A:
What happens if your glycogen stores aren’t full?
If your glycogen stores aren’t fully loaded then your workouts will suffer. The glycogen stored in your muscles is what fuels your workouts by breaking down to form ATP. Your muscles only have enough ATP to fuel intense exercise for a few seconds. So, in order to produce enough ATP for an intense weight-training session, your body must rely on multiple energy systems, and that’s where glycogen comes into play.
Q:
Ok, so it’s clear that glycogen is important, but what about catabolism? How do you prevent it?
A: That’s a very complicated process but to simplify it, you
must understand that muscle is broken down into amino acids and used as a fuel source when glycogen stores are low. So, if you keep your glycogen stores topped up then you’ll lessen the process of breaking down muscle to fuel the metabolic processes.
Q: A:
But isn’t protein the key to muscle growth?
Yes, dietary protein is essential for muscle growth and repair. You want your muscles to have a constant supply of amino acids (which are found in protein) delivered 24 hours a day to ensure a state of positive protein balance. When you connect more than 100 amino acids together in a polymer, scientists now call this a protein. Amino Acids and Protein are one in the same thing but many people always confuse the two.
Q: I guess that’s why we need to eat small meals,
frequently throughout the day. What about slow versus fast release proteins. Should they be consumed at different times?
A:
Good question and one we get all kinds of questions about. The most important time to have a slow-release protein, like steak or casein protein powder, is right before bed. This will ensure your muscles get a steady supply of amino acids throughout the night to enhance growth and recovery. The most important time to have a fast-release protein, like whey, is immediately after your workouts.
Q:
Why is the post-workout time frame so important when it comes to muscle growth?
A:
After an intense workout, your body’s natural anabolic hormone levels are primed to stimulate growth. That’s why
the 45-minute time period after a workout is known as the ‘anabolic window’. It is critical you take advantage of your body’s elevated hormone levels during this time frame by delivering to your muscles the precise combination of nutrients they need.
Q:
So what’s the best approach to take advantage of the post-workout anabolic window?
A:
First off, you must supplement with liquid nutrition postworkout as it is absorbed way faster than whole food, and you need to get those nutrients to your muscles as quickly as possible to initiate the growth and repair process.
Q:
Good point. So, are carbs or protein more important post-workout?
A:
Both carbs and protein are equally important during the post-workout anabolic window. You need the carbs to replenish your muscle glycogen stores. By doing so, you’ll increase muscle cell volume, prevent muscle breakdown, and increase protein synthesis. You need the amino acids from protein to keep your muscles in a positive nitrogen balance, and to stimulate new muscle growth and enhance recovery. Plus, the combination of protein and carbs results in high insulin secretion, which is important because insulin prevents muscle breakdown and helps shuttle carbs, protein, creatine and other nutrients to your muscles for maximum growth and repair.
“Drinking Anabolic Window immediately after my training helps me take my recovery to the next level!” Frank Mir MMA Champion / Team Nutrabolics
Q:
What’s the best carb source to have during the anabolic window?
A:
Waxy maize is the absolute best carb source to have post-workout. Waxy maize is a long-chain, ultra-high molecular weight carbohydrate. As a matter of fact, it has a molecular weight greater than maltodextrin and glucose and therefore it passes through the stomach much faster and is delivered to your muscles rapidly. That’s why we at the Nutrabolics Research Team have included it in our new postworkout supplement.
Q: A:
A new post workout supplement? Tell us more.
Indeed. Just like carbs, when it comes to post-workout protein, speed of absorption and speed of delivery to your muscles is the key. That’s why whey protein hydrolysate and isolate are the best choices, as these protein sources are delivered to your muscles faster than any other! Our new improved post-workout supplement uses both of these protein sources in our cutting-edge formula: Combined with waxy maize the results are incomparable. The ANABOLIC WINDOW formula is so specialized for the post-workout time frame that Nutrabolics just had to give it the name, ANABOLIC WINDOW!
Q:
Could you tell me a little bit more about the ANABOLIC WINDOW formula?
Shock Matrix, which consists of a precise combination of key anabolic activators designed to further stimulate muscle growth and recovery. At Nutrabolics, our company tagline is “Advanced Sports Innovations” and that’s what we do, innovate. We are the first to discover new muscle-building and fatloss compounds we know can help bodybuilders and athletes. We won’t release a product unless we believe it’s the best of its kind, and the new ANABOLIC WINDOW is no different! Feedback from field-testing subjects on this product has been overwhelming. Subjects using ANABOLIC WINDOW are experiencing dramatic improvements in recovery and fuller muscle pumps after every workout. Professional athletes, like Interim UFC Champion Frank Mir, have experienced tremendous effects that help them significantly in their sport. Mir, who takes a serving of ANABOLIC WINDOW after every weight-training workout and after every match noticed a significant increase in recovery time, and an over-all increase in lean body mass and reduction in body fat in just 10 days on ANABOLIC WINDOW.
Q: A:
Any final advice you can offer?
Drink ANABOLIC WINDOW as soon as you finish the last few sets of your workout. Bring it right to the gym and mix it up near the end of your workout to get a head start into the anabolic window. The faster you get those nutrients to your muscles, the quicker they’ll recover and grow and ANABOLIC WINDOW has everything your body needs to recover and grow!
A:
Sure. Not only does it have the best protein and carb sources for post-workout, but it also includes an Anabolic
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.
30 | ISSUE 19 | 2009 DXL
By Scott Wright Photos: Eric Williams (www.ericwilliams.LA) There is an endless list of supplementation and nutrition options for MMA fighters which can be overwhelming and confusing. However, by narrowing down your training and performance goals these options can be simplified. Core strength, explosive speed, endurance and of course a quicker recovery than most are all integral in the fight game. In order to achieve these goals, the rules are really simple – but they do require some adjustments in your eating habits. So, let’s touch on nutrition and supplementation to get optimal results. www.dxlmagazine.com | 31
If it’s green and it’s a vegetable you not only SHOULD be eating it as an athlete, you’d BETTER be eating it by the pound. Greens are great for several reasons: a. You can eat as much as you like and gain no body fat. In fact, they will even help you lean out. b. Greens, especially the leafy variety, help balance the pH levels in your body. This means greater endurance, faster recovery, less muscle soreness and an enhanced immune system. c. They are packed with fiber – which has a long list of healthy benefits. These benefits include a healthier heart, better eyesight and a cleaner digestive tract for a better assimilation of nutrients. In addition to your massive consumption of green veggies, fighters can greatly benefit by supplementing with a greens product. Nutrabolics Fighter’s Food has an awesome spectrum of greens from a variety of sources.
Eliminating gluten and starch from a diet can prove difficult. After all, we grew up in a culture based on wheat, wheat products and potatoes. Gluten is found in wheat, rye and barley and is probably one of the worst things you can put into your body if your goal is athletic performance and lean body composition. Gluten creates mucus in your digestive tract which slows the absorption of essential vitamins and minerals in addition to slowing your metabolism thus creating a prime environment for storing body fat. There are plenty of other ways to maintain glycogen levels from energy sources that don’t contain gluten. If you feel your energy stores are depleted, look for a product containing Waxy Maize like Anabolic Window. Gluten creates mucus in your digestive tract which slows the absorption of essential vitamins and minerals. It also slows your metabolism and creates a prime environment for storing body fat. If it comes right down to it and you can’t go gluten free then you need to take a look at something to control your insulin levels so you store as little body fat as possible. K-R-ALA is a potent insulin mimicker and can increase nutrient uptake and keep blood sugar levels in check.Try Hemodrene with your biggest meals as it contains the INSULEAN-K matrix that will help control insulin levels. 32 | ISSUE 19 | 2009 DXL
Yep, that’s right. Eat fat. Eat A LOT of fat. Just make damned sure it’s the right kind. I’m not giving you the go ahead here to destroy your body by putting butter or margarine on your wonderfully healthy veggies. I’m talking about unsaturated fats and Omega fats. If you can get 30% of your daily caloric intake from the right types of fats, you will not be disappointed with the results. Fats do wonderful things for the body - and if you go about it right, they will even help you lose fat. They will also reduce inflammation, keep your joints in top shape, help curb cravings and most of all add some needed calories into a day where hard training is the norm. If you’re looking to maintain or gain, calories are key. Fats are more than twice as dense calorically than carbohydrates or protein. Take a look at some of the best strength coaches of today and you will see that most of them even list fats before protein as the number one way for lean, hard muscle gains and lean body composition. Extra Virgin Olive Oil is a great source of your unsaturated fats and is relatively inexpensive. Skip the sugary dressing on your salad and pour some of this on instead. Not only will it will put your body into an anabolic state, it will get you primed to used body fat stores for energy during training. Now, let’s take a look at Omega 3-6-9 fatty acids. We’ve all heard of them, but I still believe them to be one of the most underestimated supplements out there. They control inflammation, keep joints healthy, increase serotonin levels (the feel good hormone), support a clean cardiovascular system and really help to liberate stored body fat as energy. If you aren’t taking Omega fatty acids then get off your duff and get some. Superfats is a good choice. The synergistic blend in this formula on top of a diet high in unsaturated fats and free of gluten will have you lean, vascular and solid in no time. This product in particular also has its CLA standardized at 90% (the average is 80), and contains Sesamin which will help increase body temperature to more efficiently burn fat stores.
Confused? You shouldn’t be. Eat less at each meal, but eat more often. Ingesting a good six small feedings in a day is going to optimize your natural metabolism and keep you body from storing any unwanted body fat. Now, it isn’t the easiest to eat that often and can be time consuming. Do a couple days cooking in advance and save some time. Also, look for a good Meal replacement powder and decent protein like Fighter’s Food and IsoBolic to help you out. Go for 4 solid food meals, one Fighter’s Food and one IsoBolic Shake throughout the day to keep it simple. I would break it down as Breakfast, Fighter’s Food , Lunch, Afternoon Snack, Supper, IsoBolic. Time each meal to be 2 hours apart, and have your metabolism revving high and eliminating fat, as well as your body primed for recovery and growth.
So, building the body is much like building anything else. You need a good solid foundation if you don’t want all of your hard work and efforts to come crashing down to the ground. You have the guideline for the solid foundation. Now we need to talk about the extra boost you would require as an MMA athlete. Optimize your training as well as recovery. You need to be strong, you need to be explosive, and you need your body to push through physically limiting barriers. You achieve this with sports specific supplementation. Get a good pre-workout supplement to help give you a boost during athletic training, but not one so high in stimulants that you render your PH levels acidic. Take a look at Fight Factor to help you during training. Take one serving of Fight Factor pre-workout with one serving of AminoCell intra-workout and have quicker recovery between sets/rounds, better oxygen transport, and a stronger focus with quicker reaction time. This is an intense but very effective combination of products Follow up your workout with another serving of AminoCell and one serving of Glutabolic to enhance recovery, boost immunity and avoid becoming fatigued. I would recommend another serving of Glutabolic right before bed combined with HEMOTROPIN to optimize GH release during your sleep and have a greater recovery. Well, that about sums it up. Nothing too fancy. This was after all a general guideline to keep it simple and easy to manage. You train hard, you need a great recovery and don’t need things over-complicated. As the saying goes “You are what you eat”. So if you eat like crap, you can expect to look and perform like crap too. So follow the simplified rules and you are well on your way to having yourself optimized and ready to fight. www.dxlmagazine.com | 33
Photos by: By Paul Thatcher 34 | ISSUE 19 | 2009 DXL
If there’s one guy who knows it all it is Ben White. His determination and dedication to his sport extend beyond merely just training for competitions. Ben White trains for life.
meat. You don’t want a slab of steak – you want it in ground form because then it’s already predigested so your body doesn’t have to work as hard to break it down when you’re doing cardio.
His stature borders on freakish; his strength is practically superhuman and his daily caloric intake could feed the average 200lb man for ten days. Even after bulking up to over 310lbs as he competed for the title of ‘World’s Strongest Bodybuilder’, Ben sported a perfectly chiseled, fully defined and incredibly vascular physique.
You’re a firm believe of eating your carbs during the day, and cutting them completely at night, right?
Ben, however, is a true believer that what works for him may not work for everyone else. We sat down with Ben to learn not only about his diet and training regimen, but also to get some expert advice for men and women looking to get into shape.
Tell us about your cardio routine.
First thing in the morning I do cardio for about 35 minutes. I burn between 500800 calories. Anything more than 35 minutes is a waste of time in my mind. I take Nutrabolics Isobolic shake in the morning so when I’m doing my cardio my body won’t consume any muscle mass. It also gives me more energy.
After you’re done cardio in the morning, what supplements do you take? The best thing to do is to take Amino Acids with a protein shake. You don’t want carbs in your body because it’s still metabolizing.
You eat a lot of bison – how much do you figure you’re eating a day? I switched up my diet a little bit and I’m consuming four 16 ounce meals of bison. I also eat 4lbs of cod with two of my meals.
For the average 200lb guy who wants between 5-6% body fat, what do you recommend as far as diet and carb intake? I recommend he takes in 200-300 grams of carbohydrates and to keep his protein really high. Also, stay away from dairy products and bread.
So you recommend taking only protein immediately after cardio?
Right. You don’t want to be putting carbs in your body right away because they’ll put you to sleep. With just protein, you body will continue to metabolize and burn fat.
What if someone doesn’t have a protein shake on hand – what would you recommend as a protein source? A great source of protein is any ground
Right. The only reason you should be eating carbohydrates is because you want energy. At night time, you want to switch over to fibre so your body can use up any glycogen it stored up. This will let your body burn the glycogen so your body can go back into a metabolic state again.
At night what do you recommend – a protein shake, or a chicken breast with vegetables?
Chicken breast and vegetables. But if you can find a shake low in carbs (approx 3 grams of sugar) you can take that at night.
Let’s say you’re training someone who’s just recovering from an injury. One side of his body is not as developed as the other because of this. How would you recommend bringing up the weak side?
If one side is weaker, the smartest thing to do is offset the weight and concentrate more on the recovering side of your body. Use a heavy weight to bulk up the smaller side, and the larger side stick with a lighter weight to keep it toned.
So, 50lb dumbbell curls on the small side, and 40lb on the larger?
Right, or even 30lbs. You can alternate the weight though – because it’s not going to make your arm smaller, it will continue to work it. But you want to make sure you’re toning, not just putting on more muscle on the already bigger side. You have to be patient and let the small side catch up.
How often do you recommend someone trains if they need to bring their chest up? I would say 3-5 days a week.
What about legs?
Right now I’m working on gaining size in my legs and am training them four times a week for 45 mins to an hour. If you have small calves, I recommend hitting the muscle at different angles by shifting your feet around in a half circle. Genetically, if you have small calves you’ll always have small calves, but at least this way you can improve them.
What are your thoughts about drinking coffee on an empty stomach prior
to doing morning cardio?
By drinking coffee you’re defeating the whole purpose. Your body is a furnace and needs to be fed. You want protein in your body not stimulants. It’s like, you don’t want to be jump starting your car every morning, you just want to get in it and drive away. That’s what you want with your body – you don’t want coffee to make you do it.
For you as a bodybuilder, I know you’re a fan of broccoli. What is the benefit for you? It cleans my colon out and keeps my stomach flat!
Do you eat it throughout the day?
No. Broccoli is the only vegetable I eat, and I eat it only at night. No vegetables during the day.
Why not?
Because I want my body burning off the carbohydrates and the proteins I’ve been putting in my body for the last 8 months during the day. I eat broccoli at night for the fiber.
For the average 200lb guy that wants to be like Ben White with 5% body fat, do you recommend he cut out his vegetables too?
No, he could still have vegetables – salads, fajitas, wraps… start off with an omlette in the morning with tomatoes, broccoli, rice and turkey bacon. Later on have a Caesar salad with extra steak and egg salad. Try to stick with leafy vegetables though. Majority of vegetables are just liquid. For me, I don’t eat vegetables during the day. This is what I do. I don’t recommend what is good for me can be as good for the next person.
SO SALAD IS JUST EMPTY CALORIES TO YOU?
I THINK IT’S JUST A WASTE OF TIME; IT’S A WASTE OF CHOICE!
www.dxlmagazine.com | 35
I know that most guys don’t have time to cook extravagant meals. What do you think of preparing meals in advance to eat during the day – such as a piece of chicken, 1 cup of brown rice, and broccoli, three times a day?
I can only say one thing – he’s a champion. If you prepare ahead of time you’re not going to starve yourself, or be tempted by a fast food.
HOW MUCH TIME DO YOU RECOMMEND SOMEONE SPEND IN THE GYM PER TRAINING SESSION?
ABOUT AN
HOUR. Any more than that and you stop working muscle mass. I’m more into the food part of bodybuilding than I am sitting and watching people at the gym. In and out.
When do you recommend eating actual food after doing morning cardio and having a protein shake? About two and a half hours.
So two and half hours after, with only energy from their protein shake?
The body is still metabolizing. Two and a half hours later, they should have a carb and protein meal.
Moving on to talk about women and weight loss. What do you recommend for a woman who is trapped for time and only has about an hour to go to the gym? Her upper body is flawless; the real problem area is her thighs
First of all, she needs to increase her protein intake because the leg muscles need to be filled up. Second, she needs to be doing a lot of lunges. And lastly, she needs to do her cardio on either the elliptical machine or the stair climber so that she’s putting resistance on her muscles instead of just burning through it like a runner would.
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www.dxlmagazine.com | 37
So you don’t recommend running at all?
Running’s not going to help tighten your legs up – it’s going to burn down the muscle that you already have. Also, women usually aren’t eating enough protein. They are scared to eat it, but they’re just going to get looser and looser and develop saddle bag hips. They have to eat protein to tighten up the side of the legs and do lunges to tighten up everything else.
What are you thoughts on eating a lot of chicken and eggs?
You need to be eating more food than just chicken, because you’re not getting B12 from chicken. B12 is what will make you grow and tighten up at the same time.
What do you recommend for curbing sugar cravings? Having a protein shake!
What if I try that and that doesn’t work? What other things would you suggest someone try? Peanut butter, rice cake and half a banana? Or jello? I would say eat none of it. You are trying to obtain a physique that no one else has, so you need to maintain your will power. You need to be more disciplined than anyone else. Try eating more times throughout the day. Instead of 5 times, change it to 6 times.
I know that you’re eating 3 times a day – do you snack at all? No snacks!
Ok, but we’re not all IFBB Pros or professional power lifters. What do you recommend if someone needs a snack? They should have plain rice cakes. Any time you put sugar in your body, your body is going to burn that instead of burning fat.
Would you recommend that the average 200lb bodybuilder take a supplement including Omega 3-6-9 throughout the day?
Yeah, because that’s where you’re going to be getting your fats from.
Well let’s say that he’s already eating bison. Do you still supplement with the 3-6-9 yourself - or do you get enough fats from your bison? I still take the 3-6-9 because it also helps my liver digest all the other pills I’m taking.
Ok. So what do you think if someone’s taking CLA three times a day. Do you recommend they still take a 3-6-9?
I would recommend you take the omegas regardless of the fats. CLA is going to help your body burn more fat. I say 38 | ISSUE 19 | 2009 DXL
only take CLA during your cardio day.
So before and after cardio? Yeah, before and after.
Would you tell someone to take CLA on an empty stomach? No. I recommend you take a protein shake with the CLA.
So if someone wakes up middle of the night and has an Isobolic shake you would recommend they have the Superfats with the CLA in it.
You probably don’t want to take it then. You probably want to take another protein shake later on because the CLA is going to keep you up!
come in there?
They all want to get up next to me and stretch with me!
What’s your website if people are not familiar with Ben White? www.theshowstopper.net Check it out – there are also links that go to the Nutrabolics website for supplement advice. Also, my contact info is available on my website for diets and show preparations.
So how would somebody go about getting a diet plan like that and how much do you charge. $400-500
The CLA will?
How do you train someone who’s not in Albany, New York?
You do pilates correct?
Ok. Do you have a lot of people that do that with you currently that way?
How does it help with bodybuilding? Do you think it makes a big difference?
Are you training a lot of people right now?
Yeah, it’s going to stimulate your body. Especially when you take the Superfats. That will definitely keep you up! Correct.
Definitely yes. It connects the body together - your mind, body and soul and it helps with flexibility and the breathing.
What do the girls’ faces look like when they see that big black guy
We talk over the phone and they send me pictures through email.
I probably have about 4-5 people - but majority of that are all round here.
I probably have about 40 clients. And all my clients within 3 months lose between 30-40lbs. For weekly updates from Ben, head over to: www.nutrabolics.com/blogs
It takes a lot of hard work and dedication to be 250 pounds of shredded muscle. Hard work will only get you so far if your diet is not in check. IFBB Pro Ben White relies on IsoGainer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
40 | ISSUE 19 | 2009 DXL
By Juan Jimenez Photos: Franco Valerio
Getting big is easy. Train, eat, sleep, and repeat. Getting sliced, on the other hand, can prove to be a much more complex and challenging accomplishment. Achieving a level of focus that cuts right through any type of disruption, obstacle or plateau is one part of the formula. The rest is outlined in detail throughout this complete training and nutritional guide. Read on to discover exactly how to strip away body fat while maintaining lean muscle tissue. www.dxlmagazine.com | 41
42 | ISSUE 19 | 2009 DXL
CARDIOVASCULAR TRAINING: Start with a 30 minute cardio session four to five times a week. When you don’t appear to be getting any leaner, increase your cardio to 45 minutes five to six times a week.
... Perform your cardio on an empty stomach to burn up to 67% more fat. The total amount of glucose in the form of muscle glycogen and blood sugar will influence how fast your body will recruit fat for fuel. Upon waking, our body’s insulin levels are low, thus facilitating the usage of fat for energy. Additionally, the best approach to fat burning is a combination of high intensity cardio (keeping your heart rate at 80-85% of your max Heart Rate) and low intensity cardio (50-60% of max HR). Consequently, you will be engaging in interval training for each of your 45 minute sessions. To find these percentages and your target heart rate, follow this simple formula: Subtract your age from 220 and multiply by the percentage of max HR you’d like to determine. Example: 220 – 26 (years old) x 0.50 (50% max HR) = 97 bpm
Calculate your max HR
220 –
=
Your age
x 0.50=
bpm
Now apply your own age and find your max HR for the percentages in the below chart.
45min Interval Training
PERCENTAGE BPM 50% 70% 50% 70% 55% 75% 55% 75% 50% 80% 60% 80% 60% 80% 60% 85%
INTERVAL 2MIN 3MIN 2MIN 3MIN 2MIN 3MIN 2MIN 3MIN 2MIN 3MIN 2MIN 3MIN 2MIN 3MIN 2MIN 3MIN
THE TRAINING:
WEEKS 1-12. Each muscle will be stimulated twice a week. The 1RM percentage (the highest amount of weight to be lifted for one repetition) will fluctuate from session to session in order to keep your metabolism sharply accelerated to aid in maximal fat burning and help you get sliced! For instance, you will be training legs on Monday and Thursdays. The %1RM will be lower on Monday (70%-lighter weights/higher reps) and heavier on Thursday (80-85%-heavier weights/lower reps).
Monday – Legs Barbell squats Barbell lunges Jefferson lifts Standing leg curls Seated calf raises
SETS 4 3 4 4 4
REPS 15 15 12 15 15
REST 30-45sec 30-45sec 30-45sec 30-45sec 30-45sec
Tuesday – Chest, Shoulders, Triceps, Abs
SETS Incline dumbbell flies 4 Decline dumbbell flies 4 Flat dumbbell flies 3 Standing barbell press 3 Bent-over laterals 3 Triceps dips 3 Reverse cable extension 3 V-sit ups 4
REPS 15 15 15 15 15 15 15 15
REST 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec
Wednesday – Back, Trapezius, Biceps
Wide grip chin-ups Bent-over rows Wide-bar seated rows Dumbbell shrugs Behind barbell Shrugs Preacher curls Hammer curls
Thursday – Legs
Barbell squats Barbell lunges Jefferson lifts Standing leg curls Seated calf raises
SETS 4 4 3 3 3 3 3
REPS 15 15 15 15 15 15 15
REST 30sec 30sec 30sec 30sec 30sec 30sec 30sec
SETS 3 3 3 3 3
REPS 6 6 8 8 8
REST 30-45sec 30-45sec 30-45sec 30-45sec 30-45sec
Friday – Chest, Shoulders, Triceps, Abs
SETS Incline dumbbell flies 3 Decline dumbbell flies 3 Flat dumbbell flies 3 Standing barbell press 3 Bent-over laterals 3 Triceps dips 3 Reverse cable extension 3 V-sit ups 4
REPS 6 6 6 6 6 6 6 15
Saturday – Back, Trapezius, Biceps
Wide grip chin-ups Bent-over rows Wide-bar seated rows Dumbbell shrugs Behind barbell Shrugs Preacher curls Hammer curls
SETS 3 3 3 3 3 3 3
REPS 6 6 6 6 6 6 6
REST 30sec 30sec 30sec 30sec 30sec 30sec 30sec 30sec REST 30sec 30sec 30sec 30sec 30sec 30sec 30sec
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NUTRITIONAL CYCLING FOR BEST RESULTS: Now that we have covered the resistance and cardiovascular training aspects of our “Get Sliced” article, we will continue with one of bodybuilding’s biggest and most confusing areas of getting shredded: nutrition. I’m not going to bore you with explaining all the types of diets out there…instead, I’m going to give you the “recipe” for success. In my seven years as a trainer, the following plan is what I have implemented for my clients and myself for getting that dream body. We are going to implement carbohydrate cycling. You will start with three days of low carbs followed by one day of high carbs. To keep this simple, I have included this example: Protein intake: Intake 1-1.6g/lb/bodyweight. I don’t recommend exceeding 1.6g per pound of body weight due to high increases of urea and ammonia in your body, which stresses the kidneys. For instance, Dennis weighs 190lbs and wants to look his best for his wedding and then compete in his first bodybuilding contest. He will be taking 285g of protein daily spread out in 6 meals a day (48 grams per meal). Bottom Line: Multiply your body weight by 1.5 to find your optimal daily protein intake. 44 | ISSUE 19 | 2009 DXL
Carbohydrate intake: Dennis will intake 0.5g of carbs per lb of body weight for the first three days of the cycle. Accordingly, in his low three carb days, he will be consuming 95g of carbs spread out in the six meals. However, we want to make his breakfast and post-workout meals the highest in carbohydrates in order to maximize recovery, growth, and nutrient delivery to the muscle. Therefore, his breakfast and post-workout meals will be 35grms of carbohydrates each; thus, making the other four meals 6g of carbs each. Choose from low glycemic carbs such as red potatoes, brown rice, oatmeal, and yams. If you are hitting a plateau in your quest to getting sliced, choose from non-insulin inducing carbs such as asparagus, broccoli, squash spaghetti, okra, radish, mushrooms, zucchini, celery, and spinach. After the three low-carb days, you will increase your cab intake to 2g per lb of body weight. Dennis’ 4th day of dieting will be 190x2=380g of carbs divided sparingly in his 6 meals; again, making his breakfast and post workout meals the highest in carbs at 100g respectively and 45g for the other 4 meals.
BOTTOM LINE:
Carb intake should be higher during breakfast and post-workout Low Carb Days: Multiply bodyweight by 0.5 High Carb Days: Multiply bodyweight by 2 Fat intake: About 20% of our total daily protein calories come from fat. Accordingly, you will be getting your required fat intake from natural sources such as salmon 2-3 times a week, tuna, cod, steak, halibut, and almonds. Moreover, 2 tablespoons of MCT (Medium Chained Triglycerides) will be taken 1 hour before training each day to provide you with an immediate source of energy while sparing muscle catabolism. Also, MCT’s have a thermic effect that will revamp your metabolic rate in the three low-carb days in order to avoid metabolic slowdown, making our purpose of getting sliced possible. However, on your high carb day in which you will be taking in 2g per lb of body weight, MCT will be omitted since the high carbohydrate intake will boost your metabolic rate and give you all the energy you need.
SUPPLEMENTAL COCKTAIL: FAT BURNING AGENTS:
Hemodrene: take 1 tablet on an empty stomach, before cardio in the morning and one in the afternoon. Superfats: Take 3 capsules with breakfast and 3 capsules with dinner. Containing CLA, sesame oil extract, and pine nut extract you obtain the perfect combination of increased metabolic rate, decreased fat storage, and increased CCK (cholecystokinin) release which aids in suppressing appetite and cravings. This Shredding Cycle of combining Superfats and Hemodrene as your fat loss agents you will take your body to the next level of body fat reduction with its science-based ingredients proven to deliver 100% results.
MUSCLE BUILDING AGENTS:
Isobolic protein powder: Containing the perfect combination of whey, casein, and egg protein, Isobolic is the greatest protein around. Not to mention, it’s added content of CLA for greater protein synthesis, flaxseed, and bromazyme for digestion. Aminocell: Having the perfect combination of amino acids, this will keep you anabolic during your workout and prevent catabolism. Mix with 12 oz of water and sip during both your cardio and weight training sessions. Hemotest: Testosterone is the king of all hormones when it comes to growth. Revamp your natural levels of test while increasing strength, power, and sex drive. Hemotropin: Achieving that shredded physique that you are looking for, can not be achieved without proper levels of circulating growth hormone. The secretagogues and amino acids found in Hemotropin, make this product the legal choice for athletes and fitness enthusiast looking for that extra edge to attain their best. GHRP-2 increased GRF (growth releasing factor), which in turn stimulates GH synthesis, and improves cyclic AMP (cAMP) concentrations, consequently, aiding in GH release. Magnesium Creatine Chelate: Far more efficient than creatine monohydrate at improving strength and muscular power output; take one serving of Fight Factor 20 min before your workout.
Beta Alanine: Prolongs resistance to fatigue. It boosts muscle carnosine concentrations in order to decrease acid producing hydrogen, which will increase lactic acid concentrations and fatigue you quicker. Beta Alanine is also found in Fight Factor, so ensure you take one serving 20 min before your workout. Glutamine: Supports protein synthesis, boosts immune system function, cell hydration, repairs, and recovers muscles from strenuous training sessions. No other Glutamine product comes even close to Glutabolic regarding its potent absorbing digestive matrix and complex bioavailability nutrient uptake. It dissolves in your protein shakes while regular glutamine does not. Moreover, comprised of Glutamine Malate, Glutamine AKG, and Glutamine peptides improved blood levels of glutamine will be reached while increasing its transportation to muscle cells to induce growth and repair by the process of hydration and volumization better than any other glutamine product. Arachidonic Acid: This omega 6 essential fatty acid is essential for the synthesis of prostaglandins, which increase protein accumulation and muscle growth. Also, it aids in increased blood flow and IGF-1 levels, which will help you, maximize hypertrophy.
PUTTING IT ALL TOGETHER: When you are in the gym by yourself, the essence of your soul will push through the gates of fear and stress. You will find the strength within your heart, maximized by the rocking power of your muscular system and push your genetic barrier to the edge. Then and only then will you find complete selfrespect in the trenches of steel. Take it upon yourself to find the dedication to get sliced. Take the ten week challenge of physique modification with this training, nutrition and supplement guide and you will see results like you’ve never seen before. For further training and nutrition tips check out my weekly blog: www.nutrabolics.com/juanjimenez And feel free to ask me any questions while you’re there.
www.dxlmagazine.com | 45
I’ve ever “ Nothing experienced gets my
muscles more jacked than HemoTest
”
Juan Pablo Jimenez Team Nutrabolics
5 JACK WAYS TO
Your
TESTOSTERONE
To quickly pack on pounds of muscle, there’s no hormone more important than testosterone. Commonly known as “test,” this muscle-building hormone stimulates protein synthesis and helps you reap the benefits of heavy weight lifting by rebuilding and repairing muscle. That being said, if you don’t maximize your test levels, it doesn’t matter how hard you train — you’ll never be able to gain the size and strength you’re looking for. These five tips are critical to helping you jack your testosterone levels through the roof for unbelievable gains in size and strength!
#1
Effects of Diet on Testosterone Your diet plays a major role in how much test your body produces. Research has shown that two key aspects of diet (calorie and fat intake) may greatly influence natural test production. Regularly following a low-calorie diet may actually result in low testosterone levels! One study shows that if your calorie intake is 15 percent less than your daily requirements, testosterone production may be significantly
reduced. However, research also shows that excessive overeating may reduce testosterone production. In fact, consuming more than 1000 calories above your daily metabolic requirement may decrease your testosterone levels! You can’t win either way! To maximize test levels, keep your daily caloric intake above your minimum metabolic requirements, but by no more than 1000 calories.
#2
#3
Research shows that a decrease in fat intake may result in a decrease in test production. It’s been proposed that essential fatty acids (EFAs) as well as saturated fat may cause a series of biological reactions in the body that could dramatically influence the amount of active circulating test in the blood. To keep your levels elevated, make sure at least 20 to 30 percent of the calories in your diet come from high-quality fat sources.
Stress can have countless negative effects on the body. Excessive stress may cause a cascade of chemical reactions in the body that not only prevents muscle growth, but may also cause muscle breakdown. One of the major reasons this happens is that the body releases a catabolic hormone called cortisol in response to stress. Elevated cortisol levels may quickly cause a sharp decline in test, halting your muscle growth dead in its tracks! Research shows that cortisol may act directly on the testes by suppressing testosterone secretion. That’s definitely something you don’t want happening, so keep stress levels in check.
Increase Your Good Fat Intake
Keep Stress Levels Low
#4
Choose Your Exercises Carefully Just as your diet has a major influence on testosterone levels, so does your training regimen. Research has proven time and time again that intense weight training may increase natural testosterone production, but you must choose the right exercises. That’s why it’s critically important to include mainly basic compound exercises .
In your routine: Bench presses, chins, squats, military presses, upright rows, and deadlifts are all examples of the compound lifts that may help significantly jack up your test levels! Essentially, the more muscle mass you stimulate, the more testosterone you may secrete.
BEFORE
AFTER
RESULTS MAY VARY
Just days after Juan started using HEMOTESTTM with a strict diet and training regimen he starting to really see and feel the power of HemoTest. “ I felt crazy strong, hard and vascular while using HemoTest, I have never felt more jacked” - Juan Pablo Jimenez
#5
Crank Testosterone with HEMOTESTTM To realize the full potential of testosterone, proper supplementation is critical. When testosterone is circulating in the blood throughout the body, most of it is in a “bound” state, and this means it’s inactive. Free circulating or “unbound” testosterone is the active form of testosterone which really helps stimulate insane muscle growth. If you’re trying to realize the anabolic power of testosterone, you must increase the amount of free testosterone circulating in your blood. The innovative research team at Nutrabolics has addressed this issue with its new testosterone booster, HEMOTEST TM. The
one-of-a-kind formula is designed to not only support increased testosterone levels, but also help increase free (active) testosterone levels. HEMOTEST TM also has a unique Hemo-Flow Matrix, which is designed to increase blood flow to muscles. First, HEMOTEST TM is engineered to crank up free testosterone levels, and then it’s designed to increase the delivery of this free testosterone to the target androgen receptors. HEMOTEST TM is the perfect supplement for hard-training bodybuilders and sports athletes looking for an extra edge to help them gain as much size and strength as possible.
FINAL WORD ON TESTOSTERONE Bodybuilders and competitive athletes have long understood the powerful effects that testosterone has in the body. In the past, illegal steroids and prohormones were the only answer for dramatically increasing testosterone. But now, thanks to the innovative research team at Nutrabolics, natural athletes finally have a testosterone support supplement they can trust. By carefully following the diet and training advice outlined here and by adding the cutting-edge HEMOTEST TM formula to your arsenal, you have all the weapons needed to help build a rock-hard physique that everyone will notice. HEMOTEST TM is, without question, the most explosive testosterone supplement ever formulated.
TO ORDER CALL: 1-800-568-8781
or visit our website www.nutrabolics.com
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Regular exercise & proper nutrition are essential for achieving your goals. Juan Pablo Jimenez has been remunerated and used other Nutrabolics supplements. Results may vary.
A DAY IN THE LIFE OF KEVIN
“THE FUTURE” TOMASINI Photos: Seville Media
50 | ISSUE 19 | 2009 DXL
In order to be big you must eat big and since winning the Excalibur Championships in 2009, Kevin has been putting emphasis on improving his total package. Kevin has been eating like a champion and training like an animal in hopes of earning his pro card. We followed Kevin around for a full day to see exactly what goes into his monstrous physique. Find out exactly what and when he’s eating while getting invaluable feedback from the man himself.
6am
MORNING SUPPLEMENTS
2 servings Aminocell 4 tabs of Hemodrene The combination of these two supplements boosts my metabolism and gives me the energy I need to endure 45 minutes of cardio.
6:30am
CARDIO: 45 Minutes
I run on the treadmill every morning for 45 minutes on an empty stomach. When there’s no food in my system, my body uses all its energy to burn fat.
7:30am
POST WORKOUT SUPPLEMENTS
1 Serving Anabolic Window 3 Scoops Glutabolic 5 Caps of Hemotest 4 Caps of Vitabolic I like to combine my supplements into a power shake after my cardio. It’s a really great way to combine everything I need for my body to recover – and it tastes great.
8:15am
BREAKFAST
7 egg whites 6 oz chicken 1.5 cups oats Eating a high protein high fibre meal jumps starts my day. It keeps me feeling full and more importantly, the slow digesting carbs won’t get in the way of my body burning the excess fat stores. www.dxlmagazine.com | 51
Kevin’s Signature Post-Workout Power Shake 1 banana 1 cup frozen berries 2 cups skim milk 3 scoops vanilla Anabolic Window 3 scoops Glutabolic 52 | ISSUE 19 | 2009 DXL
10am
MID MORNING MEAL
12 oz lean beef 1 cup broccoli I eat a lot of protein throughout the day – it’s necessary for maintaining my muscle mass. And the fat from beef maximizes my testosterone levels.
11am
SNACK
1 tbsp natural peanut butter
12pm
LUNCH
12 oz chicken breast 10 oz yam Yams are a very slow digesting carbohydrate that allows my body to continue to burn fat, while providing me with long lasting energy.
2pm
MID-AFTERNOON MEAL
12 oz tilapia 10 oz yam Tilapia is a low-fat high protein fish. Eating it in the afternoon is a clean light meal that gets me ready for my workout because it digests relatively fast making sure I’m not too full when I train.
3pm SNACK
Fistful of Almonds
Almonds are not only high in protein, but they give me the healthy fats I need.
3:45pm
PREWORKOUT MEAL
Tuna Sandwich: 12 oz tuna 4 slices whole wheat bread Tomato & lettuce Before my workout it’s important to supply my body with an ample amount of carbs. When training, my muscle glyocgen levels are depleted which can affect my strength and endurance, so by eating rice preworkout, I’m making sure my body has the energy to lift heavy longer.
4:00pm
PREWORKOUT SUPPLEMENTS
4 tablets of Vitabolic 3 Hemotest 1 Serving Hemorush (5 mins prior to workout) 2 Servings Aminocell (Sipped during workout)
Hemorush gets my blood flowing before my workout and helps me sustain a massive pump. Aminocell gives me the energy I need to push myself harder than ever before. Vitabolic provides my body with essential vitamins and minerals while Hemotest naturally supports my testosterone levels. www.dxlmagazine.com | 53
After trying Hemorush once I refuse to train with out it. I can feel it in my blood immediately. It gives me the energy I need to power through a gruelling workout. 54 | ISSUE 19 | 2009 DXL
5pm
POST WORKOUT SUPPLEMENTS 1 Serving Anabolic Window 3 Scoops Glutabolic 3 tabs Hemotest 4 caps of Vitabolic The combination of the creatine in Anabolic Window and the glutamine in Glutabolic speeds up my muscle repair and recovery from a grueling workout.
6:30pm
DINNER
12 oz lean steak 1 cup brown rice 1 cup broccoli Brown rice helps maintain low insulin levels and keep me in the fat burning zone while replenishing the muscle glycogen – which will enhance postworkout growth.
8pm
SNACK
1 tbsp natural peanut butter
10pm
NIGHT SUPPLEMENTS
1 Isobolic Shake 9 tabs of Hemotropin Right before bed I take nine tabs of Hemotropin to promote prolonged REM sleep and natural GH production. After spending the day with Kevin Tomasini it became very obvious that in order to BE BIG you must EAT BIG. Kevin’s comprehensive supplement program and high protein diet ensure he’s getting enough calories and nutrients to build and maintain his massive stature. By training two times a day, a bodybuilder can face the risk of putting his body into a catabolic state while depleting his energy stores; however, by the looks of it, Kevin’s daily dedication to his supplements and diet seem to be working.
Kevin’s Cheat Meal: Ingredients:
1 ½ pounds lean ground beef 3 tablespoons bread crumbs 2 tsp Worcestershire sauce 2 tbsp diced onion ½ tsp ½ tsp garlic powder 2 tbsp tomato juice
Preparation
Prepare grill for high heat. Combine all ingredients. Shape the meat into 4-5 large patties. Grill on each side for about 5-7 minutes on each side or until done as desired. Top with preferred condiments and serve. www.dxlmagazine.com | 55
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.
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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.
NUTRITION SUPERFOODS
By Jayson A. Wyner © Clayton Racicot Photography (2009)
The toughest athletes on the planet know that their level of success is directly related to the time they spend training and the fuel that they put into their body. These elite athletes recognize that training is merely one piece of the puzzle when it comes to accomplishing their goals. Moreover, it’s their nutritional intake that ultimately aids in increased stamina and strength as well as reduced recovery time. No matter what the sport, if you want to be the best you must be strong and you must fuel your body properly. There are four categories of super foods that can impact your health, and may further benefit your athletic performance. Team Nutrabolics consists of a variety of athletes – all of which know the importance of their nutrition and what they must refine to suit their individual goals. However, whether it’s Canadian Fitness Competitor Brandi Latimer looking to cut weight for the next time she hits the stage or MMA Superstar Frank Mir increasing his endurance for his next big fight, or IFBB Pro Ben White building slabs of rock hard muscle, these elite athletes know that the following four super foods are imperative for their success. www.dxlmagazine.com | 59
NUTRITION SUPERFOODS
FOUR COMPONENTS TO MUSCLE BUILDING
Superfood: Protein Every athlete knows that protein is an essential nutrient that everyone requires to function properly during exercise. What the elite athletes know is that protein is vital for the development of lean body mass and muscle repair. Eating protein-rich foods throughout the day will provide your body with amino acids that will create muscle. It is recommended that bodybuilders and athletes looking to increase strength and performance eat approximately 1-1.5 grams of protein for every pound of body weight. To eat this in regular food is almost impossible. Rather, try consuming a selection of protein powders which include whey protein hydrolysate, cross flow microfiletered whey isolate and whey concentrate. Supplementing these types of protein powders will help provide your body with a sufficient amount of protein, subsequently forcing your body to grow thick, shredded, lean muscle mass and increase your athletic performance. Examples: whey protein hydrolysate, cross flow microfiletered whey isolate and whey concentrate.
60 | ISSUE 19 | 2009 DXL
RECOVERY
Superfood: Fruits and Vegetables Fruits and vegetables are not only packed with essential vitamins, minerals and fiber but they are also loaded with antioxidants that protect your cells from free radical damage. When an athlete puts his body through a grueling workout, the exercise creates oxidative damage. There has been clear evidence that antioxidant nutrients can and will reduce this damage. When our body cells use up oxygen, they naturally produce byproducts which can slow down your recovery time. These antioxidants act as ‘free radical scavengers’ by preventing and repairing the damage done by the free radicals assisting your body with post-exercise muscle soreness. When eating fruits and vegetables, it’s important to get a full spectrum of available nutrients. By eating a variety of different colored fruits and vegetables you will provide your body with a wide range of valuable nutrients like fiber, potassium, vitamins A and C. You will also increase the levels of antioxidants in your body which will increase your recovery time. This is why it’s imperative to meet the daily recommendations for fruit and vegetable intake. Examples: wheat grass, sweet potato, broccoli, cauliflower, acai berry, pomegranate, grape seed.
NUTRITION SUPERFOODS
A WELL ROUNDED DIET: FOCUS & STRESS MANAGEMENT
Superfood: Essential Fatty Acids Many athletes report a greater calmness and increased ability to deal with stress when using essential fatty acids (EFA) in their diet. Reports have also shown that their ability to focus increases, and as any top athlete knows, focus is a crucial factor for determining consistent optimum performance in high-pressure situations. When athletes lose their edge, their performance subsequently suffers. Research has also shown that EFAs may help to elevate mood during exercise. Implementing EFAs into your diet will also help you to exercise longer before reaching exhaustion, recover faster from fatigue, exercise more often without over-training, heal quicker from injuries, build muscle more rapidly and have less joint pain. Examples: pumpkin seed oil, flaxseed, coconut oil
INSULIN MANAGEMENT Superfood: Dietary fiber
A high-fiber diet has many benefits for athletes. More specifically, fiber helps control blood sugar levels by attracting water and turning to gel during digestion. This traps carbohydrates and slows down the absorption of glucose. For athletes dieting down and wanting to reduce body fat, the inclusion of dietary fiber may help with this. Top athletes understand that that too many Carbs consumed in a day can lead to fat storage while fiber does not. Additionally fiber has been shown to slow down the rate at which carbs are released into your blood stream preventing unnecessary insulin spikes that promote storage of unwanted fat. Examples: Soluble Fiber: legumes, oats, rye, barley, bananas, apples, sweet potatoes Insoluble fiber: whole grain, nuts, seeds, flax seeds, wheat
www.dxlmagazine.com | 61
NUTRITION SUPERFOODS
INCREASE ENERGY LEVELS,
MUSCLE MASS AND STRENGTH IN 7 DAYS WITH FIGHTERS FOOD. To consume a highly nutritious meal that includes all the above four super foods in a single meal is practically impossible – until now! FIGHTER’S FOOD is the superfood of the 21st century that is designed specifically for all types of athletes including bodybuilders and MMA Fighters. The best athletes on the planet know that in order to be the best they have to eat and train with the best. This is why Nutrabolics designed Fighter’s Food as the supercharged super food of the future. FIGHTERS FOOD contains all 4 of the amazing superfood groups outlined in this article. No need for a humongous grocery bill and hours of slaving in the kitchen just some water and a shaker bottle and FIGHTERS FOOD will have you building muscle and increasing performance faster than you ever thought possible!
www.dxlmagazine.com | 62
TWO MEN ENTER, ONE MAN LEAVES... IT BETTER BE YOU! Two men enter, one man leaves. That’s the way of the warrior. Do you have what it takes to outlast and outmatch your opponent? Success depends on the months of training that precede every competition. During this critical period, what you put into your body is what you’ll get out of it. THE FIGHTER’S STACK represents an industry first. Nutrabolics has teamed with cutting edge researchers to formulate two high end products for the fighting community; one to support you through all the hard months of training, another to stimulate your mind and body for peak performance on workout days and the day of competition. FIGHTER’S FOOD will fuel your match, FIGHT FACTOR will end it! Harness the power of preparation and unleash the explosiveness of this supplement super combo. Leave nothing to chance!
TO ORDER VISIT OUR WEBSITE www.nutrabolics.com
OR CALL: For Free Samples please email to: samples@nutrabolics.com 1-800-568-8781
NUTRITION Metabolic Diet
THE
METABOLIC
INFERNO By: Chris Cubitt, Photos: Clayton Racicot
64 | ISSUE 19 | 2009 DXL
NUTRITION Metabolic Diet Have you ever started a weight loss plan and failed miserably? It’s no big surprise if you have. In fact, the vast majority of would-be biggest losers fail to meet their fat loss goals. Actually, most give up the battle inside the first month. What started as a positive and courageous endeavour to transform the quality of your life ends in disappointment and frustration in less than 30 days. So what happened? You had the motivation to start. You made the decision to cut out poor food choices. Your work ethic in the gym was inspirational. So where did it all go wrong? What caused the wheels to come off? As you may have surmised, I ask these questions rhetorically. I know full well what happened and where you went wrong; and what’s more, so do you. We both know what I’m going to say, don’t we? You couldn’t stick to your diet. How very predictable. You didn’t need some long-winded expert to tell you that did you? Now pay attention! This is where I get radical.
The reality of having failed your diet is not nearly as important as the reason why. On the surface, it always appears to boil down to issues of discipline (or lack thereof), but I want to make one thing unmistakably clear – you didn’t fail because of your discipline, you failed because of your physiology!
Research Digression In a 2005 study published in the Journal of the American Medical Association, investigators determined that the key to successful weight loss is not the diet itself, but actually following the diet! In this one year study, scientists compared the results of four popular diets on 160 overweight subjects. The subjects were split into these four diet groups: • Weight Watchers (low calorie) • The Zone Diet (low glycemic index) • The Ornish Diet (low fat) • The Atkins Diet (low/no carb) Here’s what they learned: All of these diets worked when the participants in the study followed them.
The problem is that less than one in four of the subjects actually stayed on their given diet for just this one year. Much like you, these people didn’t fail for lack of discipline; they failed for need to satisfy the eating patterns to which they are physiologically conditioned to observe. You see, from the time you were knee high to a grasshopper, your diet has been inundated with carbohydrates. Virtually every meal ever prepared for you included more than adequate portions of complex and/or simple carbs. The human brain, which is dependent on glucose (though it doesn’t need nearly as much as it has been accustomed to receiving), develops quite a strong affinity for the amount and frequency of the carbohydrate feedings it’s been getting over the years. This phenomenon is, in fact, not completely dissimilar from what we see in less benign addictions, like narcotics for example. Your brain develops a strong affinity for the given substance and suffers agonizing withdrawal when consumption is reduced or taken away. When you attempted to curtail your caloric intake and scale back your consumption of carbohydrates, the brain staged a stern and diligent protest. Under more reasonable dietary conditions, your discipline would have been more than adequate to sustain adherence to caloric restriction, but when you presumed to take away a large percentage of carbohydrates from your daily diet, the pain of withdrawal made your nutrition plan unsustainable.
Key to Dietary Adherence The task of a well designed diet is to induce your body to become equally adept at burning its own fat for energy as it is to using stored carbohydrates. If you want to get the weight off fast, there’s no question that carb intake should be significantly reduced. The trick to accomplishing this without having your brain throw a relentless and uncontrollable tantrum of food cravings is to give it a periodic infusion of glucose prior to a short period of carbohydrate restriction. This sort of diet strategy has been used successfully for decades and nowadays is being referred to as carb cycling or carb rotation. Enter The Metabolic Inferno Let’s face it, fat loss is hard. While some diets will be easier to stick with than others, the fact remains that no diet that involves nutrient restriction can, or indeed should, be sustained indefinitely. You must understand that when you
our body is determined to hold its current weight and your brain will revolt at the first sign of change commit to a fat loss plan, the deck is stacked against you from the very beginning. Your body is determined to hold its current weight and your brain will revolt at the first sign of change. Physiologically, you’re in a battle against homeostasis – the biological tendency to retain your current body composition through the regulation of metabolism, endocrinology, and other related processes. It’s an uphill battle from the word go. For this reason, it is my contention that in the business of fat loss, speed is one of the primary determinants of success. Diets should not be run like a marathon, but rather an all-out rapid sprint for the finish. The Metabolic Inferno is designed to be just that sort of diet. You sprint through the 12 day meal plan with perfect adherence, take the following day for yourself, then sprint through the cycle once more. In total, it’s a 25 day program! Hardly the marathon diet you’re used to, no? After 25 days of combining the Metabolic Inferno with intense, heart pumping exercise, it’s not uncommon to drop 10-12 pounds of unwanted body fat. If you still have more weight to lose at this point, simply eat sensibly for the next two or three days before lacing up your sneakers to start another round of dietary sprints.
Nutritional Strategy The Metabolic Inferno strategically rotates your carbohydrate allowance in order to placate the addictive tendencies of the brain and foster greater compliance to the program en toto (as a whole). Additionally, nutritional supplements will play a critical role in the success of the program. The list below includes a description that explains the role that each supplement plays in the success of the diet. The use of these supplements not only makes the diet extremely effective, but also highly nutritious and health promoting. Do not attempt the Metabolic Inferno without them. www.dxlmagazine.com | 65
NUTRITION Metabolic Diet IsoBolic™ - is a delicious low-carb protein drink that contains micellar casein and whey isolate. Casein is an extremely slow digesting protein that forms a gel-like consistency in the stomach that causes a six hour sustained release of amino acids for muscle repair and preservation. Casein also helps you feel full and is an excellent complement to fast acting whey protein. Additionally, high protein intake is proven to substantially elevate metabolism and caloric expenditure. VitaBolic™ – This super nutrient complex delivers the highest quality sources for vitamins and minerals through high potency freeze-dried greens and berries, which nourish the body and fight oxidative stress. VitaBolic also boasts a blend of the most potent phytonutrients, indoles, and biochemicals for systemic (whole body) nutrition and metabolic support. Other features of this innovative formula include bisglycinate chelate minerals, which represent the most readily absorbed form of minerals possible, and a host of plant-derived carotenoids, which play a critical role in protecting our cells against the damage caused by free radicals. HemoDrene™ - Fast and effective weight loss normally requires the use of a complete stack of thermogenic aids working together to create massive results. HemoDrene™ is a revolutionary 6 in-1 fat loss formula that puts all the necessary fat loss products into one convenient and powerful bottle. HemoDrene™ is a research driven, state of the art metabolic complex that elicits drug-like effects on lipid metabolism and nutrient partitioning, making weight loss a “no brainer”. SuperFats™ - This stimulant free formula uses extremely high quality fats to mobilize stored body fats, increase metabolism, improve insulin sensitivity, and support healthy hormone and thyroid regulation. This formula includes CLA, Sesamin, and Pine Nut Extract; each of which is supported by scientific research to promote safe and healthy weight loss. AminoCell™ - is a specially formulated intra-workout supplement that you mix in your water bottle and sip throughout your training session. AminoCell has been precision engineered to stimulate protein synthesis (repair and/or preservation of muscle tissue), which is critically important to the calorie burning function of your metabolism. You see fat burning and energy production occur in the muscles. Most diets strip away muscle faster than they do fat, which leaves you looking no better than when you started. AminoCell signals protein synthesis and stops muscle breakdown when it matters most— during and immediately after your workout. 66 | ISSUE 19 | 2009 DXL
Workout Nutrition: Immediately DAY 1 HIGH CARB
DAY 3 LOW CARB
Breakfast 1 Serving SuperFats ½c Plain Probiotic Yogurt with… 1 Serving Vanilla IsoBolic Tbsp. Muesli Cereal ½c Mixed Berries VitaBolic
Breakfast Smoothie 1c Frozen Fruit 1c Cottage Cheese 1 Serving Vanilla IsoBolic VitaBolic
Snack IsoBolic Protein Shake Zucchini sticks Lunch Tuna Salad (wrapped in lettuce) Peach Snack IsoBolic Protein Shake Zucchini sticks Dinner Chicken breast ½ Sweet potato Broccoli Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
Snack IsoBolic Protein Shake 1 Serving SuperFats Lunch Chicken Salad (wrapped in lettuce) Snow Peas Orange Wedges Snack IsoBolic Protein Shake 1 Serving SuperFats Dinner Lean Veal or Bison ½c (prepared) Brown/Wild Rice Green beans Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
DAY 2 LOW CARB
Day 4 METABOLIC
Breakfast Smoothie 1c Frozen Fruit 1c Cottage Cheese 1 Serving Vanilla IsoBolic VitaBolic
Breakfast 3 eggs any way you like them Spinach 1 Serving SuperFats VitaBolic
Snack IsoBolic Protein Shake 1 Serving SuperFats
Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats
Lunch Chicken Salad (wrapped in lettuce) Green Pepper Sticks Orange Wedges Snack IsoBolic Protein Shake 1 Serving SuperFats Dinner Whitefish Steamed Asparagus ½ cup Raspberries Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
Lunch 2 Pepperoni Sticks 2 Cheese Strings Broccoli & Cauliflower Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats Dinner Salmon Steak Greens Salad Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
NUTRITION Metabolic Diet
Prior/HemoDrene During/AminoCell Post/Return to meal schedule DAY 5 HIGH CARB
DAY 7 HIGH CARB
DAY 9 METABOLIC
Breakfast 1 Serving SuperFats ½c Plain Probiotic Yogurt with… 1 Serving Vanilla IsoBolic Tbsp. Muesli Cereal ½c Mixed Berries VitaBolic
Breakfast 1 Serving SuperFats ½c Plain Probiotic Yogurt with… 1 Serving Vanilla IsoBolic Tbsp. Muesli Cereal ½c Mixed Berries VitaBolic
Breakfast 3 eggs any way you like them Spinach 1 Serving SuperFats VitaBolic
Snack IsoBolic Protein Shake Zucchini sticks
Snack IsoBolic Protein Shake Zucchini sticks
Lunch Tuna Salad (wrapped in lettuce) Peach
Lunch Tuna Salad (wrapped in lettuce) Peach
Snack IsoBolic Protein Shake Zucchini sticks
Snack IsoBolic Protein Shake Zucchini sticks
Dinner Chicken breast ½ Sweet potato Broccoli
Dinner Chicken breast ½ Sweet potato Broccoli
Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
DAY 6 METABOLIC
DAY 8 LOW CARB
DAY 10 HIGH CARB
Breakfast 3 eggs any way you like them Spinach 1 Serving SuperFats VitaBolic
Breakfast Smoothie 1c Frozen Fruit 1c Cottage Cheese 1 Serving Vanilla IsoBolic VitaBolic
Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats
Snack IsoBolic Protein Shake 1 Serving SuperFats
Breakfast 1 Serving SuperFats ½c Plain Probiotic Yogurt with… 1 Serving Vanilla IsoBolic Tbsp. Muesli Cereal ½c Mixed Berries VitaBolic
Lunch 2 Pepperoni Sticks 2 Cheese Strings Broccoli & Cauliflower Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats Dinner Salmon Steak Greens Salad Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
Lunch Chicken Salad (wrapped in lettuce) Snow Peas Orange Wedges Snack IsoBolic Protein Shake 1 Serving SuperFats Dinner Lean Veal or Bison ½c (prepared) Brown/Wild Rice Green beans Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats Lunch 2 Pepperoni Sticks 2 Cheese Strings Broccoli & Cauliflower Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats Dinner Salmon Steak Greens Salad
Snack IsoBolic Protein Shake Zucchini sticks Lunch Tuna Salad (wrapped in lettuce) Peach Snack IsoBolic Protein Shake Zucchini sticks Dinner Chicken breast ½ Sweet potato Broccoli Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter www.dxlmagazine.com | 67
NUTRITION THE ANABOLIC DIET DAY 11 LOW CARB
DAY 13:
Breakfast Smoothie 1c Frozen Fruit 1c Cottage Cheese 1 Serving Vanilla IsoBolic VitaBolic
If you’ve adhered to the plan strictly for the last 12 days,
Snack IsoBolic Protein Shake 1 Serving SuperFats Lunch Chicken Salad (wrapped in lettuce) Snow Peas Orange Wedges Snack IsoBolic Protein Shake 1 Serving SuperFats Dinner Lean Veal or Bison ½c (prepared) Brown/Wild Rice Green beans Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
DAY 12 METABOLIC Breakfast 3 eggs any way you like them Spinach 1 Serving SuperFats VitaBolic Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats Lunch 2 Pepperoni Sticks 2 Cheese Strings Broccoli & Cauliflower Snack IsoBolic Protein Shake 2 Tbsp. Ground Flax 1 Serving SuperFats Dinner Salmon Steak Greens Salad Snack ½c Cottage Cheese with… ½ Serving IsoBolic Protein and 1 Tbsp. Natural Peanut Butter
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you may eat sensibly today and indulge in a special dinner tonight. Tomorrow, return to day 1 of the cycle and adhere precisely to the plan for another 12 days.
NOTES:
If you workout in the morning, simply switch meal 1 and meal 2 around so that you’re having a light shake before you train and the larger breakfast afterwards.
Absolutely no juices! Drink water and the occasional tea or coffee. Between this nutritional template and your high intensity workouts, you have every tool you need to sculpt the body you want. Now it’s up to YOU to follow through! You can find all the supplements recommended above at www. nutrabolics.com Please go there immediately and get what you need to succeed.
IsoBolic Protein (Vanilla) SuperFats HemoDrene VitaBolic AminoCell
With the Metabolic Inferno, all your obstacles have been removed. You are now equipped with every resource necessary to make rapid and lasting weight loss a reality. Seriously! If you can’t make this work, you need to reconsider your commitment to achieving your goals. Now get after it! Chris Cubitt, owner of Primetime Performance Systems in Owen Sound Ontario, has been consistently at the top of the strength & conditioning industry for over twelve years and is known for his very cerebral approach to building muscle, burning fat, and improving athletic performance.
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BUILD MUSCLE AND SUPPORT RECOVERY With Egg Protein Isolate
Eggs have an amino acid pattern almost matching the human requirement for essential amino acids (Food and Agricultural Organization protein value=100) Biological value (nitrogen retained/ nitrogen absorbed x 100) is an indicator of a protein’s ability to support growth. Basically, it indicates how much of the protein in a food is actually incorporated into your body’s protein tissues after it is eaten. The biological value of egg protein is 94%. Eggs provide more amino acids for growth and tissue maintenance per gram than even meat, including beef, chicken, pork and fish. Let’s not forget one other important measure of protein quality, the Protein Efficiency Ratio. This is a ratio of how much body weight is gained to how much of the protein is ingested. Egg protein isolate has the highest protein efficiency ratio of any dietary protein.
If you are trying to put on muscle, you’ve got to have high quality protein. One of the highest quality protein sources available is egg protein isolate, also known as egg albumin. Let’s look at some of the facts about egg protein isolate’s properties as a dietary protein. The simplest way to estimate the quality of a protein food is to look at the profile of its individual amino acids. Each protein food has different levels of essential and nonessential amino acids. Each food’s amino acid profile is then compared to a standard profile with an emphasis on essential amino acids. This is called “Chemical Scoring”. Egg protein is THE standard that is used in a chemical scoring scale for protein quality and has a rating of 100. All other proteins are compared to egg as the standard for protein for quality. 70 | ISSUE 19 | 2009 DXL
Finally, because some proteins are not as efficiently digested (bioavailable) there is a need to not only their chemical score (see above) but also their digestibility. This type of testing is called Protein Digestibility-Corrected Amino Acid Score (PDCAA). Digestibility of egg protein is 97%. This means that 97% of the egg protein is absorbed as amino acids, which are available for new protein synthesis and replacement of lost protein. The resulting PDCAA score for egg protein isolate is 1, the highest possible score. Egg protein isolate is perfect for building muscle and supporting recovery from high intensity training sessions. If you are going to spend your money on a protein supplement, you would be wise to look for one that includes egg protein isolate.
MUSCLE AND SUPPORT
RECOVERY INCREASE CELL VOLUME AND PROTEIN SYNTHESIS With Alanyl-l-glutamine (Sustamine™)
L-glutamine is a staple supplement in bodybuilding circles. In the mid 90s it was all the rage, and with good reason. Glutamine is found in high concentrations in skeletal muscle and is the most prevalent amino acid in the blood stream. One of the reasons it is so prevalent is because many cells of the body readily manufacture it, using some of it within the cell and releasing the rest into the blood stream to be used by other cells. Glutamine is important for protein synthesis in muscle tissue. It is also important for gluconeogenesis, pH regulation, and as a precursor of nucleotide bases and the ubiquitous antioxidant glutathione. Glutamine is also an important fuel for rapidly dividing cells such as immune cells and cells of the digestive tract.
Although glutamine is technically a non-essential amino acid, it has been labeled “conditionally essential” because of its role in our body’s ability to handle stress. During physical stress or illness, glutamine is released primarily by skeletal muscles where it is then shuttled to tissues that need it. The lungs are the second largest contributor of free glutamine during stress. When faced with chronically high levels of stress, muscle and the lungs must bare the brunt of supplying the rest of the body with glutamine. This is in part responsible for the wasting associated with illness. It is clear that glutamine plays a vital role in many areas important to athletes and those that participate in high intensity training, hence the popularity of glutamine supplements. Yet all is not as it might seem with most glutamine supplements. As much as 75% of the glutamine you put down your gullet will be taken up and oxidized by your gut. Very little of it will actually get into the blood stream. Not only that, but a good percentage of what does get past the gut will be converted to glucose in the liver. Merely dumping some glutamine in a glass and swigging it down is simply (and sadly until now) an ineffective way of getting glutamine to the muscle. Despite the ineffectiveness of using straight l-glutamine to supply hard working muscle this important amino acid, there is another way to get glutamine to go where you want it. By hooking two amino acids together creating a “dipeptide” we are able to take advantage of a different transport mechanism in the gut, the oligopeptide transporter PepT-1 to be specific. By absorbing the dipeptide intact, it allows significantly more glutamine to avoid oxidation by gut mucosa cells and reach the peripheral tissues. Keep in mind that if you can’t get the glutamine to the muscle cells, you will not get the cell-swelling and anabolic effects of increased glutamine levels.
Recent studies done with exercising rats were able to demonstrate the superior effectiveness of supplementing alanyll-glutamine, compared to pure l-glutamine, for raising glutamine levels in exercised muscle tissue. Now, if you’re thinking rat studies are not as good as human studies, consider the difficulty of getting permission to remove a persons gastrocnemius and soleus muscles to measure protein, glutamine, and glycogen concentrations. Even if you did get permission it would be pretty difficult to find human volunteers! In this type of research, animal subjects are a valid test of the benefits of using alanyl-l-glutamine over l-glutamine. The authors go on to point out that muscle glutamine concentrations are important for increasing cell volume and protein synthesis within the muscle cell, and that alanyl-l-glutamine has shown itself to be superior in this regard compared to taking regular l-glutamine. The way I see it, and I think I see it pretty clearly, if you are going to use glutamine as a supplement, why in the world would you knowingly use a form of glutamine (i.e. l-glutamine) that has no chance of doing what you want it to do? Take the time to find the dipeptide form “alanyl-l-glutamine” and get the real benefits this amazing amino acid has to offer. References: 1) Rogero MM, Tirapegui J, Pedrosa RG, Castro IA, Pires IS. Effect of alanyl-glutamine supplementation on plasma and tissue glutamine concentrations in rats submitted to exhaustive exercise. Nutrition. 2006 May;22(5):564-71. 2) Cruzat VF, Tirapegui J. Effects of oral supplementation with glutamine and alanyl-glutamine on glutamine, glutamate, and glutathione status in trained rats and subjected to long-duration exercise. Nutrition. 2009 Apr;25(4):428-35.
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SUPPLEMENT SCIENCE REDUCE BODY FAT ACCUMULATION With Pine Nut Oil
Oils are quickly gaining a reputation as being more than just liquid calories. The fatty acids in olive oil for example demonstrate consistent beneficial cardiovascular effects. In addition, obesity, which contributes to heart disease, has been the subject of research involving fatty acids such as conjugated linoleic acid (CLA). More recently a new fatty acid has become the center of attention because of its unique properties. Pinolenic acid is a very special fatty acid found in high concentrations in Korean pine nuts, and recent studies have shown that it can reduce appetite and may even work synergistically with other fatty acids to enhance fat loss. Pinolenic acid (all-cis-5,9,12-octadecatrienoic acid) from pine nut oil appears to have a unique ability to boost raise cholecystokinin (CCK) levels after a meal. CCK is a gut peptide that is released in response to feeding and then travels to the brain where it reduces appetite. In a recent study Korean pine nut oil was used in a randomized, placebo-controlled, double-blind cross-over trial to see what effect it had on appetite and several other hormonal regulators of appetite. Subjects received 3 grams of either pine nut oil or olive oil (placebo) with breakfast. After the meal those subjects who received pine nut oil had significantly higher blood CCK levels and reported less desire to eat. Keep in mind that true appetite suppressants that aren’t stimulants of some kind are rare, so this suggests that Korean pine nut oil could be a simple way to make dieting easier. 72 | ISSUE 19 | 2009 DXL
In addition to reducing appetite, pine nut oil may offer significant benefits when combined with CLA. CLA is a unique form of fatty acids naturally present in beef and milk products. CLA has been shown to alter fat cell metabolism such that it causes a reduction in body fat over time. Furthermore, CLA has been shown to offer beneficial effects in the case of cancer, cardiovascular disease, obesity and diabetes. CLA, however, can have a negative impact on the way the liver handles fats, leading to an increased lipogenesis and hepatic lipid storage (not good). Pine nut oil has been shown to have a positive impact on lipid metabolism so researchers investigated what impact combining them might have. Rats were put on diets containing either CLA, CLA + pine nut oil, or a standard diet. Both the CLA and CLA + pine nut oil diets strongly decreased body fat accumulation over time. A significant increase in the liver weight was found in the CLA-treated mice in comparison to the standard diet animals. An increase in liver weight is an indication of undesirable effects of CLA on hepatic lipid metabolism. Interestingly, the combination of CLA and pine nut oil in the diet almost completely prevented the increase in liver weight. Although other fatty acids such as those from fish oil have also helped to prevent an increase in liver weight, these same fatty acids have also decreased CLA’s effect on fat cells. Korean pine nut oil is the first so far that leaves CLA’s fat shrinking effects intact while protecting the liver. Korean pine nut oil is an interesting oil with unique properties that offer real benefits for anybody looking to cut body fat. References: 1) Pasman WJ, Heimerikx J, Rubingh CM, van den Berg R, O’Shea M, Gambelli L, Hendriks HF, Einerhand AW, Scott C, Keizer HG, Mennen LI. The effect of Korean pine nut oil on in vitro CCK release, on appetite sensations and on gut hormones in post-menopausal overweight women. Lipids Health Dis. 2008 Mar 20;7:10. 2) Ferramosca A, Savy V, Conte L, Zara V. Dietary combination of conjugated linoleic acid (CLA) and pine nut oil prevents CLA-induced fatty liver in mice. J Agric Food Chem. 2008 Sep 10;56(17):814858.
Accelerate POST WORKOUT RECOVERY With Waxy Maize Starch
Exercise causes temporary changes in the metabolic environment of muscle tissue. These changes favor catabolism during exercise and anabolism immediately after exercise. Because these changes are acute, some lasting only a few hours, post workout nutrition is critical to optimizing the anabolic effect of your training. Your post workout meal or supplement should contain both carbohydrates and protein, however, let’s focus on carbohydrates. Carbohydrates are important not only for athletic performance but also for optimal recovery after training. Under normal circumstances, after a meal for example, muscle cells transport glucose across the cell membrane in response to the hormone insulin. Insulin binds with its receptors at the cell surface causing a cascade of events that ends with proteins, called glucose transporters, being translocated to the cell surface. Once at the cell surface, these glucose transporters allow glucose to pass through the membrane where it can be phosphorylated and eventually stored as glycogen. After a workout, however, muscle cells become hypersensitive to insulin. But that isn’t all that makes this post-workout time so special. Studies have shown an increased ability of muscle tissue to take up serum glucose immediately following strenuous exercise. This enhanced ability to take up glucose is due to what is called, “non-insulin dependent glucose uptake”. The combination of enhanced insulin sensitivity and increases noninsulin dependant glucose uptake create a window of opportunity to really load the muscle with glycogen.
SUPPLEMENT SCIENCE Carbohydrates are present in many different foods but whole foods are usually digested too slowly to take advantage of this “metabolic window”. A liquid supplement containing carbohydrates is a must in this situation and one containing Waxy Maize in particular would be a smart choice.
SHUTTLE CREATINE INTO MUSCLE CELLS With Magnesium-Creatine Chelate
Waxy Maize (so called because of the “waxy” appearance of the inner kernel when split) is a unique type of corn starch. There are two primary types of starch, branching called amylopectin, and a non-branching form called amylose. Most starch that we get from food is about 70-75% amylopectin. The rest is in the form of amylose. Glycogen in your muscles exists much in same form as amylopectin.
Waxy Maize enters the blood stream quickly and serves the muscles’ energy needs immediately Waxy Maize is unlike most other starches in that it doesn’t have any amylose. Its starch is composed entirely of amylopectin. This matters because amylopectin and amylose are digested differently. Amylopectin is easily and completely digested in the small intestine. Amylose is slower to digest, and can even be converted into “resistant” starch which acts as a type of fiber. What this means for bodybuilders is that Waxy Maize will enter the blood stream quickly and serve the muscles’ energy needs almost immediately without causing gas or bloating. Waxy Maize will also be completely digested allowing more efficient replenishment of glycogen stores. As a pure starch (no fructose), it will also resist first pass storage within the liver. All of this makes it a perfect carbohydrate for post workout supplementation. When shopping for a supplement to feed your hungry muscles after working out, look for one that contains Waxy Maize to ensure easy digestion and efficient glycogen replenishment. References: 1) Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. 2) Ivy, J.L., Katz, A.L., Cutler, C.L., Sherman, W.M. and Coyle, E.F. (1988a). Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Journal of Applied Physiology, 64, 1480–1485.
There is one supplement, perhaps second in popularity only to protein, called α-methyl guandino-acetic acid, or more commonly known as “creatine”. Creatine supplementation is well known for imparting significant performance benefits as well as supporting muscle growth and strength gains. This is in addition to many other beneficial health effects. While creatine is naturally found all throughout the body, 95% of it is found in skeletal muscle. The rest is distributed between various organs such as the brain, liver, kidney, and testes. Consuming a normal diet you will probably eat about 1 gram of creatine per day. Bodybuilders consuming large quantities of beef may get double that. About 1 gram of creatine is also made from scratch in the liver, kidney, and pancreas with the majority being made in the liver and kidney. Under normal conditions, breakdown of creatine and phosphocreatine match intake and production causing average creatine levels to remain unchanged from day to day. When used as a supplement, creatine is transported into tissues against a concentration gradient through a sodium-dependent transporter. Generally speaking, creatine supplementation down-regulates the creatine transporter, thus limiting the amount of creatine stored in muscle tissue with chronic supplementation. Nevertheless, in order to realize the benefits of creatine supplementation, levels within muscle cells must be elevated above normal.
Finding another way to get creatine into cells is a possible work-around for the transporter hurdles. One such alternative route is one that transports cations. Creatine, when chemically combined with a cation such as magnesium, may be able to enter muscle cells without the traditional creatine transporter. Turning creatine essentially into a cation itself by chelating it with magnesium would allow it to enter the cell through ligand-gated cation channels. These are channels located on the cell membrane near the neuromuscular junction. Acetylcholine, released from the motorneuron activates the channel allowing cations such as magnesium to enter the cell. A study comparing the effects of supplementing creatine and magnesium separately or a magnesium-creatine (Mg2+-Cr) chelate showed promising results. Not only did they show the expected increases in torque and power, but intracellular water was increased significantly more in the Mg2+-Cr chelate group compared to taking the two separately. The authors suggest that this is likely due to greater creatine levels within the muscle cells. Mg2+-Cr chelate may also reduce the necessity of consuming large amounts of carbs with your creatine. This would offer a significant benefit to someone trying to keep their sugar intake low when trying to cut body fat. These days there are many forms of creatine available to bodybuilders. Most of these are, to be perfectly honest, a waste of money. Mg2+-Cr chelate however shows real promise as a superior (i.e. more anabolic) form of creatine, allowing higher levels of creatine within cells than when supplementing with creatine monohydrate or other nonchelated forms. If you are not already supplementing with creatine, start now, but don’t rush out and buy any old (or new) form of creatine. Look for Mg2+-Cr chelate, and experience the full potential of this anabolic supplement. References: 1. Terjung RL, et al. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc. 2000 Mar;32(3):706-17. 2. Walker J (1979) Creatine: Biosynthesis, regulation, and function. Adv Enzym 50: 117-242. 3. Wyss M and Kaddurah-Daouk R (2000) Creatine and creatinine metabolism. Physiol Rev 80: 1107-1213 4. Brilla LR, Giroux MS, Taylor A, Knutzen KM. Magnesium-creatine supplementation effects on body water. Metabolism. 2003 Sep;52(9):1136-40. www.dxlmagazine.com | 73
Transformation
By: Philippe Landry
YOU DON’T JUST WANT TO CUT FAT
YOU ALSO WANT TO GAIN MASS 74 | ISSUE 19 | 2009 DXL
Transformation I would like to begin by saying I’m by no means a professional bodybuilder or fitness athlete, I am just your Average Joe who trains 3-4 times a week. I know what to eat, but generally find myself indulging in the ‘not so healthy’ alternatives. You may also find me slugging back a few beers on the weekend with my buddies. But being in the supplement industry I knew it was time to get my act together.
Here is what a typical low carb day looks like for me.
Sample Back Training Regimen:
8:00AM
I put myself up to a 12 week Nutrabolics challenge to lose the maximum amount of fat possible while gaining lean muscle mass. Working at a supplement store I’ve built a great level of trust with my customers; however, I wanted to prove that diet and hardcore training really do work on fat loss and practice what I preach.
Low carb Protein Bar: 20g Protein / 8g
Here’s a sample of my back training. Although the routine might look strange and unconventional to some people, it will work your entire back from the lower region to the lats. Make sure you avoid ritual training. Mix up your exercises, and as you get bigger you will hit max weight on some sets and work on hypertrophy on others further substantiating your endurance and cardio. I always schedule my legs on Monday and my back on Thursday to allow some rest between these two major muscle groups.
The first thing you have to examine, and generally tweak when you decide to cut weight is your diet. I implemented a very low card diet with a maximum of two days higher carbs. I cycled my carb intake simply because I needed enough energy to train big muscles like my legs and my back. (Remember, you don’t just want to cut fat, you want to gain mass as well!!) Carbohydrates are also an important factor for recovery; if you don’t take them after you train your body cannot grow. You will also notice the high fat day that follows the high carbs day; this helps with getting used to the low carb intake without any major crash of energy. Non-saturated fats will help you lose more weight and help your joints too.
IsoBolic Chocolate Protein Shake (1 serving): 45g Protein / 4g Carbs
BEFORE
10:00 AM
Carbs / 5g Fat
12:30 PM
1 Chicken breast, Vegetables, Golf Ball of Rice: 30g Protein / 5g Fats / 18g Carbs 2 tablets of each of the following: HemoDrene, VitaBolic, SuperFats
3:00PM
4:00PM
Hemotest (4 tablets) NOZ IV (1 serving): 3g Carbs
4:30PM
AminoCell sipped intra-workout (1 serving)
6:00 PM
IsoBolic Protein Shake (1 serving): 45g Protein / 4g Carbs
8:00PM
Salmon and Vegetables or / Filet Mignon and Vegetables 3g Protein, 5g Carbs, 15g Fats SuperFats & Chrome Picolinate (1 serving)
11:00PM
Hemotropin (4 tablets) IsoBolic Protein Shake (1 serving): 30g Protein / 2g Carbs
AFTER
Warm-up Giant Set Pull up 12-8-6 Bent Over Barbell Row 12-8-6 Deadlift 12-8-6 Underhand Cable Pulldowns 8-6-4
(last rep drop set with 60% weight) (max weight on last set) Seated Cable Row 5X5 Pyramid Low-Mid-High-Mid-Low Wide Grip Pulldown 25-15-12
Twelve weeks ago I started on this diet and supplement program, and through watching what I eat and training hard I have lost 24.7lbs. I feel more confident and healthier than ever before. Being a slightly overweight supplements store owner made it difficult to come across as believable, but now, people at the gym ask me for training tips, and I’m able to truly recommend products that work. Losing almost 25lbs required a change in my lifestyle. It was difficult but worth every minute. There’s nothing better than feeling good in your own skin while performing at your max all day long!
‘
I feel more confident and healthier than ever before
‘
As a man on the go – whether I’m at home or office, in my car or at the gym for instance, it can be difficult to eat six small meals throughout each day. With this kind of lifestyle, the best alternative is supplementing with protein powder and other supplements.
IsoBolic Protein (30g) mixed in with 1 slice Weet-Bix Cereal: 6g fiber/ 20g Carbs Omega-3 oil (2 tablespoons) 2 tablets of each of the following: HemoDrene, VitaBolic, SuperFats
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It can be difficult to discern what is accurate and what isn’t. In the fitness world, some ideas are touted as law just because that’s the way things have always been done. Here at DXL, though, we’re not taking anything for granted - if the science doesn’t stack up, you’ll be the first to know. Read on to find out the difference between mere myth and fitness fact.
MYTH: CARBOHYDRATE INTAKE IS BAD WHILE DIETING /THE TRUTH: Low-carb, no-carb, carb-cycling… you’ve heard them all. Just hearing so much talk about all of these carbohydrate-restricting diets is nearly enough to make you avoid carbohydrates altogether, given the unfair media portrayal of the macronutrient. But is cutting carbohydrates really optimal for performance, especially in a caloric deficit? Despite what you’ve probably heard, it’s not. Recent scientific studies have found that the most important factor determining weight loss in any diet is simply the amount of calories one consumes (1). If you are in a caloric deficit, you will lose weight, and if you’re in a surplus, you’ll gain. So that means you don’t have to cut carbohydrates drastically to lose weight. This is good news for any athlete, because carbohydrates have an abundance of benefits, especially when consumed around exercise sessions. As you probably know, carbohydrates are the body’s preferred source of energy, fueling your muscles so you can perform. And when combined with protein, as in ANABOLIC WINDOW™, carbohydrates help promote optimal recovery. Studies have shown that when taken together, ingestion of carbohydrates and protein promote a great insulin response and muscle glycogen synthesis rate than when taken alone. In fact, one group of researchers found that muscle glycogen synthesis with a protein/carbohydrate mix was elevated to twice the level created by carbohydrates alone in the post-workout period. And making the most of this post-workout period is crucial, as you need to take your body out of a catabolic state and into an anabolic one. Because of this, the fastacting carbohydrates and sequentiallyreleased protein complex of ANABOLIC WINDOW™ are ideal; studies show that such a combination promotes a muscle glycogen storage rate of nearly five times that of protein alone. But the powerful punch of protein and carbohydrates is not only ideal for post-
Illustration: Chris J. Flecker
muscle glycogen synthesis with a protein/ carbohydrate mix was elevated to twice the level created by carbohydrates alone
SOURCES: 1. Park, Madison. Low Fat? Low Carbs? Answering best diet question. CNN Health, 26 February 2009. 2. Van Loon, Luc JC, et al. American Journal of Clinical Nutrition, 2000: 72: 106-111. 3. Zawadzki, K.M., et al. Journal of Applied Physiology, 1992: 72: 1854-1859. 4. Cribb, Paul J. and Hayes, Alan. Medicine & Science in Sports & Exercise, 2006: 38(11):1918-1925. 76 | ISSUE 19 | 2009 DXL
workout consumption – it can benefit athletes when consumed before exercise, as well. A study that had athletes supplement protein and carbohydrates before exercise as well found that this “strategic consumption” method resulted in greater increases in lean body mass and strength. So don’t waste your workout – make the most of the window of opportunity with ANABOLIC WINDOW™.
MYTH: ALL GLUTAMINE IS CREATED EQUAL /THE TRUTH: For years, glutamine hasn’t received the respect it deserves. Traditionally classified as a “non-essential” amino acid, strength athletes have failed to give it as much attention as BCAAs – leucine, isoleucine and valine – or other endurance and recovery products such as betaalanine or citrulline malate. Thankfully, though, the fitness world has realized the power of glutamine, particularly its ability to promote optimal recovery after exercise. But there is still some uncertainty surrounding glutamine. One issue that has been debated is whether all forms of glutamine have the same ability to enhance recovery. While a lot of selfappointed ‘experts’ may tell you that the form of glutamine has makes no difference in terms of recovery, they are sadly mistaken. Science shows that the most powerful form of glutamine is the glutamine peptide, the key ingredient in GLUTABOLIC™. The difference between traditional glutamine and glutamine peptides lies in the amino acid structure. Peptidebonded glutamine consists of a chain of amino acids, which allows for superior transport through the blood stream and into the muscle tissues where it is needed. Glutamine peptides are highlystable and readily absorbed, providing optimal recovery. Sadly, all glutamine isn’t the same. Free-form glutamine has a few flaws that glutamine-peptides do not; for instance, free-form glutamine tends to break down quickly and cannot utilize the peptide-transport systems of the digestive tract. But when muscle recovery is at stake, you want all the advantages you can get. Research has shown that glutamine is particularly effective after training, and products such as GLUTABOLIC™ can be taken with any other post-workout nutrition of your choice. Studies show that the ingestion of glutamine after exercise Unfortunately, these potent effects aren’t guaranteed, depending on what type of
Illustration: Chris J. Flecker
results in elevated levels of muscle glycogen as well as wholebody carbohydrate storage (1).
glutamine you’re using. While glutamine peptides offer stable structure and superior delivery, studies have shown that more than 50 percent of traditional freeform glutamine is removed by the body, and that a mere 10 percent is all that reaches extra-cellular fluid (2). Yikes. With numbers like that, it’s not hard to do the math. So when glutamine shopping, check the label; you can save some serious cash and gain some serious muscle with glutamine peptides.
SOURCES: 1. Varnier, M., et al. Stimulatory Effect of glutamine on glycogen accumulation in human skeletal muscle. American Journal of Physiology – Endocrinology and Metabolism: 1995; 269: E309-E315 2. Bowtell, J.L., et al. Effect of oral glutamine on whole body carbohydrate storage during recovery from exercise. Journal of Applied Physiology, 1999; 86: 1770-1777 www.dxlmagazine.com | 77
NUTRITION TIPS FROM THE NUTRITION TIPS FROM THE PROS
PROS Age: 23 Height: 5’6.5 Weight: 120 lbs Location: North Vancouver
Whether you’re a professional athlete or a business professional, the importance of an active, healthy lifestyle is forever relevant for your everyday performance. In order to perform your best, whether it’s in the office, at the gym, on the court or in the ring – a balanced diet combined with physical activity will allow you to rise above your competition. DXL spoke with a selection of athletes and professionals to discover what it takes for them to reach the top.
Ari Holcombe Congratulations on winning the first annual Canadian Swimsuit Model of the Year! What was the best part about being up on stage in front of hundreds of people in your bathing suit? It is a good way of getting my need to perform fulfilled! And it’s a great way to have a lot of fun and to feel ‘famous’ for a night.
What gives you the confidence to get on stage? Years of dance recitals, and a very gregarious personality.
How often do you workout to get that bikini body of yours? Not very often... although I do have to keep pace with my five year old son!
Do you prefer the gym? Or do you have an unconventional training method?
During the winter I do prefer the gym, but summer is more fun for me as I do a lot of outdoors activities: Paintball, canoeing, 4x4ing, skeet & target shooting, cycling and rollerblading.
What’s the most important muscle group to train for the bikini competition?
It depends on the contestant I think, but for me it is definitely my abs as my tummy is the first place I gain weight.
What exercise works best for it? Describe your typical workout for that body part. Leg lifts, cardio, and hanging crunches.
What are you best known for, outside of the gym? Honestly, being one of the boys when outdoors or being a total closet geek indoors. I love comic books, painting
78 | ISSUE 19 | 2009 DXL
Photo: Karolina Turek Hair & Make-up: Breianne Zellinsky
models, and board games.
When preparing to hit the stage in your two-piece, what does your diet consist of?
Not much the day of a competition. Instead of ‘dieting’ I just try to eat as healthy as possible – it’s part of my lifestyle. But I can mostly eat whatever I feel like.
What’s your favourite healthy meal? (That you cook – or eat in a restaurant)
The Fresh Fish Bowl with the Cowboy Salad at Browns Social House. And the BEST Vietnamese noodles in town at Au Petit Cafe. At home I make Thai beef salad called Larb - my dad taught me the recipe.
What’s your favorite cheat meal?
Vera’s Spicy Chicken Burger DRENCHED in hot sauce and with malt vinegar fries with salt.
Do you have any tricks for warding off cravings?
I eat seasoned seaweed when I can’t eat right away or don’t have time for a meal as it is a natural appetite suppressant. If you want sugar, have an apple. Any fruit will do as all the sugars in them are natural. If you are really craving chocolate, reach for the dark organic type as the added sugar and milk are what are the most fattening.
What is one tip for DXL readers when it comes to eating right and living a healthy lifestyle? All those things your mum told you: Don’t drink pop, eat lots of veggies and fruits, take your own lunch to school or work, don’t spoil your dinner or meals with cookies or other munchies, plan your meals and avoid fast foods.
What are your goals for the future?
To continue my modelling career and further my horizons. I am attending John Casablanca’s Hair Axis Program in the Fall and I want to one day own my own salon.
NUTRITION TIPS FROM THE PROS
BJ Chursinoff How did you first get involved in the supplement industry?
I was about 20 years old at the time I got my first job in the industry. It started off as a part-time gig at GNC. I had been working out hard for about 5 years by then and I had realized that taking as many supplements as I had been was getting expensive. So I thought about how I could bring that expense down. Working in a supplement store afforded me some staff discounts.
What’s the greatest thing about being a store manager?
It may sound corny, but the greatest thing is being able to help people realize their personal goals – whatever those might be.
How often do you work out?
Depending on the type of training I’m doing, it will range from 3 to 6 times per week.
What’s your weekly training routine?
Right now I’m experimenting with a pseudo total body workout performed 6 days per week.
Today’s Workout:
Chest: 3 x 10 – 12 reps Back: 3 x 10 – 12 reps Triceps: 2 x 10 – 12 reps Hamstrings: 3 x 10 – 12 reps Calves: 3 x 10 – 12 reps *150 sec RI between sets *Train with absolute heaviest weight you can handle with proper form
What’s your favorite muscle group to train?
sleep better through the night and wake up feeling refreshed and ready for the day ahead. I can train with more strength, endurance, focus and energy. I can recover more rapidly from my training sessions. Basically, supplements affect every aspect of my training.
What’s your favorite supplement? Why?
I would have to say Anabolic Window because it’s the perfect post workout solution. In Anabolic Window there are three supplements in one that are designed to maximize your recovery and muscle building potential. You get: 1. the best form of carbohydrates (Waxy Maize), 2. the best form of proteins (Whey Hydrolysate), and 3. individual amino acids (BCAA’s, Glutamine, Arginine, Taurine).
Age: 28 Height: 5’11” Weight: 205lb
if I eat well, I feel great, my training is skyrocketed, and I look my best. .
What’s your favorite cheat meal?
When I’m cheating I don’t discriminate. I will eat anything that is delicious and available. The main treats would be pizza and ice cream. Warm and salty, cold and sweet!
What is one tip for DXL readers when it comes to eating right?
You are what you eat. Eat great, look and feel great. Eat poorly, well…you get the idea. Here’s the kicker though, you get to choose what you eat. Nobody is going to force you to adapt to a sound nutritional plan. Nobody is going to pin you down and force feed you lean proteins, vegetables and essential fats each and every day. You have to decide what you want your life to look like. When and if you decide, there are plenty of people around (including me) who will be glad to help you to make the best decisions regarding your eating habits.
I like training them all, but lately I have developed a desire to train my legs with a newfound passion.
How does your nutritional intake support your fitness goal?
It makes or breaks my chances of realizing my personal fitness goals. If I eat poorly, I feel horrible, my training suffers and I look less than my best. But, if I eat well, I feel great, my training is skyrocketed, and I look my best.
Tell us what supplements you’re currently stacking?
I’m stacking Vitabolic, high amounts of EPA/DHA, Whey protein, Hemodrene, Hemotest, Hemptropin and Anabolic Window.
How do you find supplements affect your performance?
With the right supplements I can have more energy throughout the day. I can
Photo: Gurm Sohal
www.dxlmagazine.com | 79
NUTRITION TIPS FROM THE PROS Age: 29 Location: Brazil Measurements: 36-23-36 Profession: Personal trainer, model www.diana-tyuleneva.com
Diana Tyuleneva Competition History:
2005-1st place Rookies - State of Rio de Janeiro 2007- 3rd place Brazilian 2005- 1st place Rookies Brazil 2005- 1st place IFBB contest State of Rio de Janeiro, Brazil 2006-overall champion. Amateur European Championship WFF 2006- Overall Winner - Pro Champion European Championship WFF 2007- 3rd place Brazilian Nationals IFBB 2008- 1st place Rio de Janeiro State IFBB 2008- 3rd place Brazilian Championship 2008 Nationals IFBB 2008- 1st place Rio State IFBB 2009- 2nd place Brazilian Nationals IFBB
keeping your blood sugar in check is the key to keeping your body fat under control! How did you first get involved in weight training?
I seriously started to lift about 10 years ago. But I always loved the idea of being strong and matching up to the guys in school. I would challenge the boys to sprints, pushups, and whatever other athletic event I could showcase my skills.
How often do you work out?
I work out about five times a week in the off season, and about six days per week when I’m training for a show.
What’s your favorite muscle group to train?
I love to work out my upper body. Shoulders are my favorite muscle group.
What is your short term fitness goal?
I want to compete in the US and Canada in 2010 and make it to the Olympia by 2012-13.
Describe what you eat in a typical day. Breakfast is usually a combination of egg whites, an IsoBolic protein shake and either whole wheat toast or some sweet potato hash browns. (I use just a sprinkle of olive oil to cook these.) I usually have an IsoBolic protein shake again before and after my workouts. My other meals are protein based. I try 80 | ISSUE 19 | 2009 DXL
Photo: Pedro Nossol
and vary my protein intake including chicken breast, salmon, lean red meat, tuna, and turkey. At all times I try to keep a 50% protein ratio, with a 35% carb and 25% healthy fats making up my typical offseason diet. I will eat more brown rice and potatoes with my meals and sometimes also include some pasta with marinara sauce for lunch when not getting ready for a show. Once in a while I might eat some “cheat” foods like pizza, but my body is used to eating clean so there are no real cravings. The key is to keep your portions small, and the meal frequency at 3-hour intervals. Before I go to sleep, I usually have another IsoBolic shake to keep my body fed until I wake up.
Do you have a diet you follow?
Yes. Even during off season I try to eat clean, every 3 hours, high protein food
What supplements do you currently take?
I firmly believe in keeping a positive nitrogen balance, so I try to ingest as much quality protein as I can. Besides basic whey protein, I take IsoBolic protein before I sleep. Because it has a multi-stage protein mix, I like to drink it before I go to bed in order to maximize the protein synthesis process. As we all know, Micellar Casein is a great protein to ingest when you cannot replenish your protein intake every three hours. I also love Hemodrene. Although I’ve been a hard gainer all my life, now that I’m a little older, I need to keep the glycemic index of my meals at a manageable level, and Hemodrene is great for that. I highly recommend this product for those that are looking for a way to manage their blood sugar levels during carbohydrate consumption.
What’s your favorite supplement?
Hemodrene - because keeping your blood sugar in check is the key to keeping your body fat under control!
What is one tip for DXL readers when it comes to eating right?
I don’t believe in diets. I think that an athlete or anyone interested in health and improving his/her aesthetics needs to not only train in the gym, but also train the body to eat properly on a regular basis. Keeping a diet with at least 40-50% protein ingestion is a good way to build a nutritional plan that will build a better body.
NUTRITION TIPS FROM THE PROS
Marcus Ringe How did you first get involved with bodybuilding?
I started with swimming but my height was not good. Then I started weightlifting.
What’s the greatest thing about being a bodybuilder? The feeling of accomplishment and satisfaction after a workout.
How often do you work out? Five days a week.
What’s your weekly training routine?
Monday: Quadriceps and calves Tuesday: Chest and abs Thursday: Shoulders and triceps Friday: Back and biceps Saturday: Hamstrings, calves and abs.
What’s the most important muscle group for you to train as you approach a competition? Abs because they are the center of the body. They also give off the first impression.
What do you typically eat in a day?
On training days I eat carbs – but only in the morning, and 3.5g of protein per kg of body weight. I change up what I eat on a daily basis, which probably stems from my background of being a chef. I do allow one junk-day per week though.
As a former chef, what’s your favorite healthy meal to cook?
Grilled chicken breast, broccoli and rice.
it so I can monitor my results better. This 6-in-1 fat loss complex has really worked for me.
What’s your competition history?
My results as an athlete are: In 1985 only seventeen years old, I placed 3rd in the German nationals (juniors). I weighed 78 kg at that time; In 1991 I won the north German championships as a junior heavyweight, as well as the prize for best poser; Also in 1991 I won the German grand prix as a junior; And again in 1991 I entered the international German championships with 103 kg and got a 2nd place with the juniors;
Age: 38 Height: 5’ 8” Competition Weight: 236 lbs Offseason Weight: 165 lbs
Eat only the carbs that you need, and dont forget to drink 5-6 L. of water
In 2004 I entered the international German championships with 108 kg and placed 4th; For the 2009 FIBO I dieted down to 108 kg.
What are you goals for the future?
To stay healthy, to coach my athletes as good as I can and…….the European championships over 40 in 2011!
What is one tip for DXL readers when it comes to eating right?
Eat only the carbs that you need…a lot of goods fats like MCT, omega’s, etc….a lot of protein, at least 3-4g per kg body weight. And, don’t forget to drink 5-6 liters of water.
What are you favorite cheat foods? Pizza and cake!
Do you have a diet you follow?
Before a competition I add high and low carb days.
What supplements do you currently take?
- IsoBolic because of the multi-stage triple isolate protein matrix. I take it every morning because it has both fast and slow digesting protein. - Anabolic Window because it helps to protect and build muscle. I take it one hour before training and immediately after training. During training my muscles are protected, and after, the protein isolate is quickly absorbed into my muscles.
What’s your favorite supplement? Why?
Hemodrene, hands down. The combination of ingredients not only makes me hard, but the diuretic effect makes www.dxlmagazine.com | 81
STRENGTH&
ESTABLISHING THE FOUNDATION FOR
PERFORMANCE
BROAD SPECTRUM VITAMINS AND MINERALS FREE-RADICAL ABSORBING ANTIOXIDANTS IMMUNO-PROTECTIVE HERBAL EXTRACTS
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ESTROGEN BLUNTING POLYPHENOLS
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CANCER PREVENTING PHYTONUTRIENTS
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