Natural Bodybuilding

Exercise To Keep Fit

2012-02-08T15:38:00.001-08:00

Physical exercise helps you in developing and maintaining physical fitness. It also improves alertness and overall health. It gives strength to your muscles, and helps in maintaining a healthy weight. Frequent and regular physical exercise boosts up your immune System and helps to prevent various diseases, such as, heart disease, diabetes, high blood pressure, bone diseases, etc. Moreover, exercising prevents depression and improves mental health by relieving stress and anxiety. Doing exercise keeps you flexible and agile; it also increases your strength and stamina. You can also enjoy sound sleep by exercising regularly.

Types of Exercises
There are various types of exercises, and we can choose from them according to our purpose, age and health. For example, Aerobic exercises, which are also called cardiovascular exercises, help to prevent heart and lungs diseases. Aerobic dance, bicycling & swimming are few of the examples of aerobic exercises. Another kind of exercise is weight-bearing exercise. It works against the force of gravity, and is important for building strong muscles and bones. Examples of weight-bearing exercises are walking, jogging, hiking & climbing stairs. Weight training or strength training exercise is done to build strength and muscles; its examples are push-ups, lifting weights, etc.

Individual Choice of Exercise
Every individual is different, so the need & purpose of the exercise differs from individual to individual. But it is suggested that on an average, person should exercise 4-6 times a week for around 30-45 min. Exercise has so many health benefits that if not much, any amount of exercise done is better than none at all. You can consult your doctor, especially if you have any health problems, or if you are pregnant or old. It is recommended to consult a doctor regarding the kind of exercise which is best for you depending on your current health condition. Especially in case of pregnancy, you should never try any exercise without the advice of your doctor; else it may create complications.

Daily Routine Exercise
Exercise does not mean spending hours working out in a gym. Certain day-to-day activities can help you attain all that which different exercise machines can provide. Such day to day exercises include taking the stairs instead of elevator, short walk after lunch or dinner, doing housework like gardening, sweeping, floor mopping, etc. To reduce our body weight, we should restrict the use of remote controls and intercoms, also avoid using cars or bikes and prefer walking to nearby places. Walking is considered one of the best choices because it needs no training and can be done anywhere at anytime. It only requires a good pair of shoes; so, put on those shoes and keep walking.

Teen Body Build

2012-02-08T13:50:00.000-08:00

The rise in the number of gym and fitness clubs opening at every nook and corner is a glaring example of the increased consciousness for a heavy build body type, teenagers being the most affected lot. Lured by their fancy and the desire to be in sync with the vogue, youngsters join these health clubs to build up their body muscles, which they can flaunt to their friends. While some flock the gyms to enhance their self-esteem and confidence level, there are others who want to impress ladies and gain attention, yet others who want to be fit and active.

Though there is no definite age for starting bodybuilding, it would be ideal to begin when your body is ready for some rigorous workout. For those of you, who are already involved in performing some fitness exercises, body building will prove to be just a step ahead in terms of fitness quotient. It will also prove to be easier for you than those who are naïve to the subject of fitness. This is because your body is already accustomed to exercising and also your stamina would be good enough to get on to a higher intensity workout. However, you would require a lot of determination and dedication to carry out the body building process.

Do's & Don'ts Of Teen Body Building

Do's

It is very important to be consistent in your workout. You need to stick to your body building program and work give in your best.
The best bet would be to stick to the basics - remember dead lifts, dumbbell presses, chins, squats, military presses and heavy bicep curls will never fail.
Give your body enough time to recover between workouts.
High nutritious diet is a must. The meal should include rice, pasta, oatmeal, vegetables, chicken, lean beef, tuna and other staple foods that bodybuilders indulge in.
A good sleep of 8 hours is a must. This would give you time to recover and also boost your energy levels.

Don'ts

Do not perform the same exercise day after day. A change in program is advised; otherwise you would not make a progress.
Do not substitute good food with supplements.
Do not ignore injuries or signs of overtraining.
Lastly, do not stress out and let negativity preside over your mind.

Natural Bodybuilding Secrets

2012-02-08T13:41:00.000-08:00

These days, innumerable varieties and brands of body building supplements are hitting the market and are gaining popularity among the youth. But it is always advisable to try out natural bodybuilding secrets that can enable you to get the desired muscles in a natural manner, without depending upon unhealthy muscle enhancing drugs, which can lead to several health hazards. Read further to explore information about bodybuilding natural nutrition…

Natural body building and fitness are directly proportional to each other, in the sense, if you choose the path of natural body building, it will also ensure your health fitness. If you wish to have the muscular body that attracts attention, then it's like a must to follow a strict regimen of carrying out regular bodybuilding workout and consuming muscle enhancing natural food supplements like whey proteins.

It is vital to set goals for yourself, because if your goal is there in your mind, it becomes easier to decide as to how much effort has to be put in. To say, for example, if you want to build muscles for participating in some competition, then definitely, there is a need to put in extra efforts. When you feel like skipping your exercise, then remind yourself of your goal and don't allow your heart to overpower your mind.

Eating proper nutrition is of extreme importance, as it helps a great deal in burning your calories on one hand and building your muscles on the other. You should consume about 17-19 calories per lb of body weight for muscle gaining. Your food intake should be such that, 30% of calories should be contributed by proteins, 50% by natural carbohydrates and 20% should come from fats. Processed foods and foods containing high sugar content should be avoided. Make it a point to consume 1 gram of protein per lean pound of body weight per day, at any cost.

As far as natural bodybuilding workout is concerned, carry out the basic exercises, that people have been doing till now and never commit the mistake of over training, because excess of everything is bad, so, go slow and steady. Each muscle needs to be worked, but only once per week. So, if you work on the same muscle again in a week and that too at the expense of some other muscle, then it won't do any good to your body. So, adopt natural bodybuilding and give it your best shot and the success would be undoubtedly yours.

Workout For Every Guy: The Beginner Workout

2012-02-08T13:33:00.000-08:00

The Beginner

You're an eternal beginner. You get on a program and fall off just as fast. You skip the gym if it's raining. Your problem, however, may not be a weakness of character, but rather not following the right strategy.
Pry the snooze button off your alarm clock, because with a little effort, you can adopt good exercise and diet habits, thanks to this plan from Brian Grasso, a trainer and life coach in Montreal.

Start Slow

"The body and mind are terribly homeostatic machines," Grasso says. "They constantly search for comfort and consistency," so deciding to make a slew of changes at once often leads to failure.
"Making minor amendments to your daily routine will fly under the radar of your conscious thought and become positive habits." In other words, if you start so gradually that you barely notice the change, you'll be more apt to continue it and make more changes without them ever seeming daunting.

Get off the bench, go gradually, and forge positive habits.

Train Two Days Per Week

This isn't asking a lot, so try to go at the same times every week. Get used to making appointments with yourself and keeping them. But if you don't feel like working out, don't. Just go to the gym, walk in, and leave if you want.
The important thing is that you establish the habit of going. At the very least, change into your workout clothes when you get there - you can change back out of them and leave right away.

Eat One Healthy
Meal Per Day

"I believe in making modest changes to the diet that don't leave people feeling trapped and anxious to return to their old habits," Grasso says.
Choose just one meal to eat that you're sure is healthy. Don't psyche yourself out here-use common sense. Lean meat and fish, fruits and vegetables, whole grains, and raw nuts and seeds are all fine.
Eat what you like the rest of the day. Do this for two weeks and then up it to two healthy meals per day. Continue in that fashion and you'll find you're eating healthy most of the time.

Stand Up Straight

Want an easy way to tell if you're performing your exercises correctly? Check your posture.
The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight.
Good posture, good form.

Day 1

Directions

Frequency
Perform the two workouts (Day 1 and 2) once per week, resting at least a day between each.
Time Needed
35 min.
How to Do It
Perform the exercises marked with letters as a group. Do one set of A, rest, then one set of B, rest (note that some groups have an exercise "C"), and repeat until all sets are complete. Then go on to the next group. Perform three sets of 8-10 reps for each exercise.

Exercise 1A// (3 sets of 8-10 reps, rest 30 sec.)

Dumbbell Squat

Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Squat down as low as you can while keeping an arch in your lower back.

Exercise 1B// (3 sets of 8-10 reps, rest 60 sec)

Push-up

Place your hands on the floor outside shoulder width and tighten your abs. Keeping your body straight, lower yourself until your chest is about an inch off the floor.

Exercise 2A// (3 sets of 8-10 reps, rest 30 sec.)

Dumbbell Reverse Lunge

Hold a dumbbell in each hand and step back with one leg. Lower your body until your rear knee nearly touches, and your front thigh is parallel to, the floor.

Exercise 2B// (3 sets of 8-10 reps, rest 60 sec.)

Standing Dumbbell Shoulder Press

Hold a dumbbell in each hand at shoulder level. Brace your abs and press the weights straight overhead.

Exercise 3A// (3 sets of 8-10 reps, rest 30 sec.)

Bulgarian Split Squat

Rest the top of one foot behind you on a bench or chair. Lower yourself using your support leg until your rear knee nearly touches the floor.

Exercise 3B// (3 sets of 8-10 reps, rest 30 sec.)

Dip

Grab onto the parallel bars of a dip station and lower your body until your upper arms are parallel to the floor. If you can't do dips, do a lying triceps extension with an EZ-curl bar.

Exercise 3C// (3 sets of 8-10 reps, rest 60 sec.)

Russian Twist

Sit on the floor with a dumbbell or weight plate in both hands and recline your torso to a 45-degree angle. Hold your arms out straight and twist as far as you can in one direction and then to the other side.

Exercise 4//

(12-20 minutes)

Stationary Bike

Pedal at a moderately hard pace for 12-20 minutes.

Day 2

Exercise 1A// (3 sets of 8-10 reps, rest 30 sec.)

Dumbbell Romanian Deadlift

Hold a dumbbell in each hand with the weights against your thighs. Bend your hips back and lower your torso, allowing your knees to bend as needed, until you feel your lower back is beginning to lose its arch. Squeeze your glutes and hamstrings to come back up.

Exercise 1B// (3 sets of 8-10 reps, rest 60 sec.)

One-arm Dumbbell Row

Grab a dumbbell in one hand, and rest the other hand and knee on a bench. Let your arm hang straight down. Keeping your lower back in its natural arch, row the weight until it touches your side. Perform all your reps with one arm first, and then switch arms and repeat.

Exercise 2A// (3 sets of 8-10 reps, rest 30 sec.)

Straight-leg Glute Bridge

Lie on your back on the floor and rest your heels on a bench or chair. Brace your abs and push onto your heels to raise your hips off the floor until your body forms a straight line.

Exercise 2B// (3 sets of 8-10 reps, rest 60 sec.)

Lat Pulldown

Sit at a lat pull-down station and hold the bar with an outside shoulder-width grip. Pull the bar down to your collarbone.

Exercise 3A// (3 sets of 8-10 reps, rest 30 sec.)

Lat Pulldown

Hold a dumbbell with one hand and stand on the opposite leg. Keeping your lower back arched, bend forward at the hips as far as you can and then extend your hips to come back up. Complete all your reps on one side and then switch sides.

Exercise 3B// (3 sets of 8-10 reps, rest 30 sec.)

Dumbbell Bicep Curl

Hold a dumbbell in each hand and, keeping your upper arms against your sides, curl the weights up to shoulder level.

Exercise 3C// (3 sets of 8-10 reps, rest 30 sec.)

Plank

Get on the floor in push-up position, then lower your weight onto your forearms. Brace your abs and hold the position - body completely straight - for 60 seconds, or as long as you can.

Exercise 4// (12-20 minutes)

Stationary Bike

Pedal at a moderately hard pace for 12-20 minutes.

Workout For Every Guy: The Skinny Guy

2012-02-08T10:53:00.000-08:00

The Skinny Guy

Saying you're a "hard-gainer" is a cop-out. You can gain muscle if you eat more and recover better, and we'll bet anything it's the lack of those two things that holds you back.
These workouts provided by Ben Bruno, a strength coach in North Andover, MA, will send you on your way.

You: "How many reps will we do?"
Trainer: "We'll stick with 10, 12, 15 or 20 per set."

Too many trainers think there is some magic number of reps, and they'll do the same number with every client every workout. But reps need to vary over time to ensure progress.
You: "How should I be eating?"
Trainer: "You need to start taking this …"

There are as many opinions on diet as there are trainers themselves, but if yours immediately pushes specific products on you, he's got a hidden agenda.
You: "Can you show me a lower trap exercise?"
Trainer: "Sure, this is a shrug …"

A bad trainer won't know what the lower traps are, even though they're essential for maintaining long-term shoulder health.

Train Better, Not Harder

You can stimulate muscle growth with very few exercises as long as they're done with heavy weight and they activate as many muscle fibers as possible. The workouts here have only four moves per session, but they'll be anything but easy.
If you're the type who's used to light circuits or bodybuilding routines that try to isolate every muscle, this is just what you need to grow.

Rest

Getting eight hours of sleep per night is crucial for growth-hormone release. "A nap every day in addition is even better if you can get it," Bruno adds.
In between workouts, get massages or use a foam roller to work out knots in your muscles and improve blood flow. Making these part of your routine enhances recovery.

Eat A Lot

Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats.
If you don't have the time or energy to commit to anything else, just remember to eat a lot of food every day.
Once a week, weigh yourself in the morning after you've used the toilet and before you eat or drink anything. You should gain about a pound per week. (If you don't, you're not eating enough.)

Rest, eat. Rest, eat. Rest... Eat! Do them at the same time; do them all the time.

Day 1

Directions

Frequency
Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.
Time Needed
60 min.
How To Do It
Complete all the sets for one exercise before moving on to the next.

Exercise 1// (4 sets of 5 reps)

Deadlift

Stand with your feet about hip-width apart. Bend down and grab the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drop your hips, and drive your heels into the floor.
Pull the bar up along your shins until you're standing with hips fully extended and the bar is in front of your thighs.
Increase the weight each set until you hit your five-rep max on your fourth (final) set. Do not go to failure.

Exercise 2// (4 sets of 5,5,5, Max reps)

Chin-up

Hang from a chin-up bar with an underhand grip, hands shoulder-width apart. Pull yourself up until your chest is above the bar.
Perform three sets of five reps and then one set of as many as possible.
If you can do three sets of five with your bodyweight, add weight with a belt.

Exercise 3// (4 sets of 8 reps)

Dumbbell Floor Press

Lie on the floor with a dumbbell in each hand, holding the weights over your chest. With palms facing, lower the weights down until your triceps touch the floor.
Pause for a moment then press the dumbbells back up.

Exercise 4// (3 sets of 8 reps)

Ab-Wheel Rollout

Hold the handles of an ab wheel and kneel down on the floor behind it. Keeping your abs braced and your torso straight, roll the wheel forward as far as you can before you feel your lower back is about to sag.
Pull yourself back to the starting position.

Day 2

Exercise 1// (4 sets of 6 reps, each leg)

Bulgarian Split Squat

Hold a heavy dumbbell at chest level or two dumbbells at your sides.

Exercise 2// (4 sets of 4 reps)

Barbell Bench Press

Hold the bar with an overhand, outside-shoulder width grip. Squeeze your shoulder blades together and arch your back.
Take the bar out of the rack, lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.

Exercise 3// (4 sets of 6, 6, 6, 20 reps, each side)

Bent Over Two-Dumbbell Row

Perform three sets of six, then reduce the load by 20% and complete one set of 20 reps per side.

Exercise 4// (3 sets of 20 sec hold, each side)

Off Bench Side Plank

Lie sideways across a bench and hook your feet under a dumbbell rack or other sturdy object. Only your hips should be supported by the bench. Hold the position.

Day 3

Exercise 1// (4 sets of 5 reps)

Front Squat

Set a barbell on a power rack at shoulder height. Grab the bar with your hands at shoulder width and raise your elbows in front of the bar until your upper arms are parallel to the floor.
Take the bar out of the rack, letting it rest on your fingertips and sternum - as long as your elbows stay up, you'll be able to balance the bar.
Squat as low as you can without losing the arch in your lower back.

Exercise 2// (4 sets of 8 reps)

Inverted Row

Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart.
Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your sternum touches the bar.

Exercise 3// (4 sets of 8 reps, each side)

Single-Leg Hip Thrust

Rest your upper back on one side of a bench and sit on the floor. Extend one leg in front of you and plant the other close to your butt.
Drive your foot into the floor and extend your hips up until your body is parallel to the floor.

Exercise 4// (3 sets to failure)

Push-up

Workout For Every Guy: The Heavyweight

2012-02-08T07:56:00.000-08:00

The Heavyweight

Your problem is your diet. We know that's the last thing you want to hear, but it's the first thing you need to fix. We'll say this loud and clear: It doesn't matter what kind of training you do, or how much-if you're eating too many calories or the wrong foods, you will not lose fat.

Drink Water

Start the day with at least 16 ounces. Water is filling, and more of it will help you recover from training.

Do More Work

To maximize fat loss in training, "you need to do a lot of work in a short amount of time," Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training.
In the sessions that follow, you'll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). Rest only as long as you absolutely need between sets.
You'll find you have to rest less over time, even as the reps add up. On days you don't lift, perform high-intensity interval cardio. Try 60 seconds of hard work (jumping rope, fast running, intense cycling) followed by 30 seconds of light activity or rest. Continue this for 15-20 minutes.

Do more to lose more! Low rest equals legit fat loss.

Cheat Only Once Per Week

You should be strict about your diet every day, but you get one meal a week to eat whatever you want. That's it.
If your discipline wavers in any department, don't let it be your nutrition. Did we mention that your problem is really your diet?

Eat Protein At Every Meal

It supports muscle growth, helps keep you full, and increases your metabolism. Lean meat, fish, eggs, and protein powders are the best sources.

Avoid Starchy Carbs

Potatoes, pasta, and bread should be eaten sparingly, if at all, and only around workouts. Most of your carbs should come from a wide spectrum of vegetables and some fruits.

Change Your Life, Change Your Body

Losing fat requires a big shift in your daily habits-in the gym, the kitchen, and nearly every other place.

Day 1

Directions

Frequency
Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session.
Time Needed
45 min. or less
How to Do It
Perform the exercises marked with letters as a circuit. Do one set of A, then one set of B, and then C before resting. Repeat until all the prescribed sets are completed for the circuit.
You'll do three sets for each exercise every week, but the reps will vary like so.
Week 1: 8 reps per set
Week 2: 10 reps per set
Week 3: 12 reps per set
Week 4: Repeat the cycle with heavier weights

Exercise 1A// (3 sets of 8-12 reps)

Front Squat (Cross-grip)

Cross your arms over your chest, step under the bar. Press the bar into your collarbone with your fingers.
Keep your elbows high as you lift the bar off the rack and lower yourself into a squat.

Exercise 1B// (3 sets of 8-12 reps)

Neutral Grip Pullup

Use a pull-up bar with parallel-grip handles or hook a V-grip handle from a cable station over the bar.
Hang with your palms facing each other and then pull yourself up.

Exercise 1C// (3 sets of 8-12 reps)

Triceps Pushdown

Attach a rope handle to the high pulley of a cable machine and grasp one end in each hand. Bend your elbows and hold them tight at your sides.
Extend your elbows and pull the handle apart.

Exercise 2A// (3 sets of 8-12 reps)

Dumbbell Flyes

Hold a dumbbell in each hand and lie back on a flat bench. Extend your arms over your chest.
Keep a slight bend in your elbows as you open your arms wide and lower the weights until your hands are in line with your shoulders.

Exercise 2B// (3 sets of 8-12 reps)

45-Degree Back Extension

Mount a back extension apparatus and brace your legs and upper thighs. Bend your hips and lower your body until you feel your lower back is about to lose its arch.
Squeeze your glutes and pull yourself back up.

Exercise 2C// (3 sets of 8-12 reps)

Exercise Ball Pull-in

Get into pushup position and rest your feet on a Swiss (exercise) ball. Keep your arms straight and bring your knees toward your chest without losing the arch in your lower back.

Day 2

Exercise 1A// (3 sets of 8-12 reps)

Incline Bench Press

Set an adjustable bench to about a 40-degree incline and lie back on it. Grab the bar with a grip slightly wider than shoulder width and lower it to your upper chest.
Squeeze your glutes and press your heels into the floor as you press it back up.

Exercise 1B// (3 sets of 8-12 reps)

Wide-Grip Romanian Deadlift

Hold the bar with an overhand grip as wide as you can. Keeping your lower back arched, bend your hips back until you feel a stretch in your hamstrings.
Pull yourself back up to the starting position.

Exercise 1C// (3 sets of 8-12 reps)

Standing Calf Raise

Use a calf raise machine, or stand on a low box or step with a dumbbell in each hand.
Lower your heels until you feel a stretch in your calves and then raise yourself up onto the balls of your feet.

Exercise 2A// (3 sets of 8-12 reps)

Goblet Squat

Hold a heavy dumbbell at chest height with both hands. Keep your lower back arched as you squat down.

Exercise 2B// (3 sets of 8-12 reps)

Alternating Rear Lunge

Exercise 2C// (3 sets of 8-12 reps)

Decline Crunch

Sit on an adjustable bench set to a 20-degree decline, arms crossed in front of you. Pull yourself off the bench and into a seated position using only your core.

Day 3

Exercise 1A// (3 sets of 8-12 reps)

One-Arm Side Deadlift

Stand with your feet shoulder-width apart, holding a dumbbell by your side. Bend your hips back and lower your body as far as you can without losing the arch in your back.

Exercise 1B// (3 sets of 8-12 reps)

Neutral-grip Dumbbell Bench Press

Lie back on a flat bench with am dumbbell in each hand and palms facing each other. Press the weights up over your chest.

Exercise 1C// (3 sets of 8-12 reps)

Alternating Dumbbell Bicep Curl

Each curl on both sides is one rep.

Exercise 2A// (3 sets of 8-12 reps)

Seated Cable Row

Attach a rope handle to a cable station and sit with your knees slightly bent, back straight, and chest out. Grasp one end of the rope in each hand and squeeze your shoulder blades together as you pull the handle toward your chest.

Exercise 2B// (3 sets of 8-12 reps)

Standing One-arm Dumbbell Overhead Press

Complete your reps and then switch arms and repeat.

Exercise 2C// (3 sets of 8-12 reps)

Exercise Ball Rollout

Perform the roll out as described for the ab wheel.

Natural Bodybuilding – Raw Organic Maca Powder

2012-02-08T07:55:00.001-08:00

It’s the craze now. The foods labeled as super. The Goji Berries, the Raw Cocoa beans, etc. And they are all exactly that, but being a lifter, and an athlete, aside from Raw cocoa beans, I had not found a Superfood that gave me that boost in energy, and stamina. Sure I felt good and all, but what was it helping as a lifter. That all changed when I found the Incan super root, a.k.a. Peruvian Ginseng, a.k.a. Raw Organic Maca Powder.

What Is Maca Powder

This Superfood has a reputation as a powerful enhancer of strength and stamina, but also as a Libido/fertility enhancing herb as well. For over 500 years it’s been recognized as such, dating from the ancient Incan civilization, all the way to modern day. With such a small amount of powder mixed with your beverage of choice the energy comes at you like a speeding train!
Live Superfoods Raw Organic Maca Powder is rich in amino acids, phytonutrients, vitamins and minerals all of which are detrimental in a natural bodybuilders diet. Especially when you weigh in against the chemicals developed in a lab somewhere that the other “athletes” are injecting, or taking, this root provided by mother nature herself is more than enough to equal the playing field.

This Raw Organic Maca consists of a collection of roots dried at a lower temperature, and then ground into a powder. The powder in which you can add to anything. Add it to a faux milk for the vegan diet, add it to protein bars for a boost of energy along with your protein intake, add it to tea with cinnamon, add it to coffee, or just the next thing you cook to add that bit of sweetness, yet spiciness. Not only does it serve you as a Superfood but as a cooking ingredient as well!
The Raw Organic Maca Powder also serves as a way of reducing chronic fatigue as well, and in some cases helps promote a healthy endocrine and immune system functioning, as well as adrenal functioning.
Raw Organic Maca Powder in rich in essential sugars, proteins, starches, and important minerals, such as iron, magnesium, calcium, and phosphorous. It also provides numerous minerals in trace amounts such as: B vitamins, linoleic and oleic oils (essential fatty acids), and 18 amino acids, including 7 of the 9 essential amino acids.

Maca Powder Conclusion

So all in all Live Superfoods Raw Organic Maca Powder is exactly what the medical field has labeled it as… a SUPERFOOD! Not only in the aspect of it being great for your mind, body, and body function, but as a tool for more than efficient energy levels for those long strenuous Bodybuilder workouts. It gives you the endurance to outlast those chemical inducing fiends you’ll be competing against and shows that not everyone must put there health in harms way with some man made liquid, and/or pill to get that lean, mean body. You can say you did it the Natural bodybuilders way!

More energy, stamina and increased endurance
More energetic libido, as well as a mode for fertility increase
Stimulates fertility in men and women
Supports the immune system and adrenal function
helps reduce symptoms of chronic fatigue
Regulates/supports the endocrine system

Natural Bodybuilding – Liquid Egg Whites

2012-02-08T07:54:00.001-08:00

Today we’re talking Liquid Egg Whites by Egg Whites International, something that not only natural bodybuilding people will want to know about, but all people interested in nutrition will appreciate too! Anyone that is familiar with working out in general knows that one of the best things you can eat to not only pack on the lean muscle you’re looking for, but also trim that unwanted fat is eating egg whites. We’ll get into why that is, but we also want you to know that if you’re interested in natural bodybuilding supplements, check out our supplement reviews for you natural people! If you’re not interested in going the natural supplement route and you want something more aggressive, we’ve got that for you as well in our supplement review category. Check out the non natural supplements!

Why Egg Whites Are Important

Like we said before, if you’ve spend any time reading online or offline about eating properly for building shredded lean muscle, chances are you’ve heard you have to eat egg whites. Why is that though? What makes egg whites so good for people looking to get lean, shredded muscle? Well, the answer is fairly simple. Eggs in general are a great source of protein, which we know is imperative to getting that muscle you’ve been looking for. We go into some great protein powered breakfasts options in this natural bodybuilding article. Anyways, back on point. Besides water, protein is the next most abundant element in our bodies. What happens when you lift weights or train hard for a certain sport is you’re tearing / ripping those protein fibers so they can regrow larger and more powerful, so it is vital that you are replacing those proteins as you workout and egg whites are an excellent way to replace them! Egg whites in general contain about six grams of high quality protein but they are also rich in vitamins. These vitamins are vitamin A, E, and K, along with a range of B vitamins.

Liquid Egg Whites Vs Raw Egg Whites?

This question has a few answers, but one of the main ones being that you don’t have to cook or wait around for liquid egg whites! You can simply mix a shake, drink it, and go on your way! Liquid Egg Whites from Egg Whites International are 100% pure liquid egg whites! Also, if you’re thinking, well I’ll just go the “rocky” approach and drink my eggs, think again. The human body can’t safely digest raw egg whites, not to mention your throwing in a threat of salmonella. The reason the body can’t safely digest raw egg whites is because eggs contain Avidin, which when drank raw it can block the uptake of Vitamin B6 causing a vitamin deficiency. To safely get around this, you cook the egg. Doing this neutralizes the Avidin.
Egg Whites International uses pure liquid egg whites which are heat pasteurized and salmonella tested. These Liquid Egg Whites are pasteurized to 134dg for 3.5 min. Doing this insures that the salmonella is killed and neutralizes the Avidin so the liquid egg whites can be safely digested.
Why not just scrambled eggs? The reason for this is simple. When you cook an egg to the point of scrambling the egg you are effectively overcooking the protein and denaturing the true value of the protein you are trying to put into your body.

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Bodybuilding Diet Plan

2012-02-08T07:53:00.001-08:00

Below I present a good example of a diet plan for a true natural bodybuilder who needs about 3700 calories per day. The diet plan consists of 5 solid meals and 3 protein shakes in between the meals. This results in a total of 8 small meals per day, each two and a half hours apart.
07:00: wake up
07:30: breakfast: 500 kcal
10:00: protein shake: 400 kcal
12:30: lunch: 800 kcal
15:00: protein shake: 400 kcal
17:30: dinner: 550 kcal
19:00: workout
20:00: post-workout protein shake: 400 kcal
21:00: snack: 400 kcal
22:30: bed time meal: 300 kcal
23:00: bed time
The total daily intake of protein should be at least 1 gram of animal protein for each pound of body weight. The rest of your calories should mostly come from carbohydrates. A good target formula is to get about 30% of your calories from protein, 50-55% from carbohydrates, and about 15-20% from fat.
Of course there are countless ways to compose the meals in order to get the target calorie and nutrient content. Great sources of protein are non-fat milk products, egg whites, poultry, meat and fish. Good sources of carbohydrates are vegetables, fruit, milk, pasta, rice, bread, potatoes and cereals. Good sources of fat are egg yolks, fat fish, and some vegetable sources such as olives, nuts and flaxseed oil.
Variation is a key aspect of every healthy diet; therefore it is advised to change slightly the composition of your meals every day by choosing different meat, fish, poultry, fruit, vegetables and cereals. One example is presented below.

	Kcal	Protein (g)	Carbs (g)	Fat (g)

07:30 Breakfast	490	23.0	68.8	13.6
2 eggs	144	12.6	0.8	10.0
100 g wholemeal bread	226	8.0	41.0	3.3
300 mL orange juice	120	2.4	27.0	0.3

10:00: Protein shake	382	42.4	48.4	2.1
1 banana (100 g)	99	1.1	23.0	0.3
500 mL skimmed milk	171	16.5	24.0	1.0
30 g milk protein powder	112	24.8	1.4	0.8

12:30: Lunch	792	52.4	107.6	17.0
150 g tuna	163	39.0	0.0	0.8
150 g pineapple	109	0.6	26.3	0.2
100 g pasta	358	12.0	75.0	1.1
100 g olives	164	0.8	6.3	15.0

15:00: Protein shake	399	36.6	58.4	2.2
250 mL apple juice	105	0.3	25.5	0.3
250 mL skimmed milk	86	8.3	12.0	0.5
30 g milk protein powder	112	24.8	1.4	0.8
30 g whole grain wheat flour	97	3.3	19.5	0.6

17:30: Dinner	546	43.1	84.6	3.9
150 g turkey	147	31.5	0.0	2.3
100 g rice	358	8.8	78.0	1.2
100 g broccoli	41	2.8	6.6	0.4

20:00: Post-workout shake	392	42.3	48.3	3.3
250 mL orange juice	100	2.0	22.5	0.3
500 mL skimmed milk	171	16.5	24.0	1.0
30 g whey protein powder	121	23.8	1.8	2.1

21:00: Snack	394	9.7	77.8	4.9
100 g muesli	394	9.7	77.8	4.9

22:30: Bed time meal	329	49.0	30.0	1.4
400 g quark or cottage cheese	251	48.0	12.0	1.2
100 g cherries	78	1.0	18.0	0.2

Day total	3724	298	524	48
% of total calories		32%	56%	12%

Tom Venutos Natural Bodybuilding Diet

2012-02-07T13:40:00.000-08:00

Pre Contest Diet Changes 12 Weeks Out - Tightening Things up!

Tom Venuto

Friday, July 8th, 2005. 83 days to go (that’s 11.8 weeks!). For the past three weeks, I’ve been on what you could call a “clean” diet, but it was far from strict, low calorie or low carb - it was more like a “pre-diet diet”. You can see my 13-15 weeks out menu in last week’s blog dated July 2nd. After an “official” weigh-in today and an un-official body fat test, it’s definitely time to tighten things up. Here’s what’s changed…

My previous baseline diet is now going to be my high carb / “re-feed” day at 3800 calories and 380 grams of carbs. I will now begin carb cycling with medium carb days of 240 grams a day, with the majority of those carbs taken in the morning and early afternoon. The carbs will probably go even lower (150-200 grams) in the weeks to come. Note: 150 grams is a very low carb diet for me. You wouldn’t like me when I eat less carbs than that :)

My early day meals will contain the starchy carbs (mainly oatmeal and yams, sometimes white potatoes or rice, especially after workouts), and my late day meals will contain the fibrous carbs (green veggies & salad veggies), with the essential fats. Protein stays constant in every meal. I’ve bumped up my essential oil supplement to two tablespoons a day in conjunction with the drop in carbs. If I feel like it, I’ll substitute 1 of the tablespoons of oil for natural peanut butter instead (why? Because it keeps the dietary fat up where I need it and tastes damn good when you’re on a diet!)

I know some bodybuilders who use cream for their pre-contest fat instead. That can make a nice protein shake if you mix it with protein powder, but I use whole foods over shakes most of the time (go figure… I’m not on the payroll of any supplement company!), and I prefer my EFA oil blend and/or peanut butter. I also get some fat from red meat and egg yolk. I eat red meat once every day. The rest of the fat is incidental in my chicken breasts, oatmeal, etc. Whatever works for you. In any case, you want to keep *some* fat in the diet, and the lower your carbs go, the more fat you can eat, within reason.

I do NOT like ketogenic diets (close to zero carb, or very low carb/high fat). In fact, I think they suck. I’m not saying they won’t or can’t get you ripped, I’m just saying in my opinion, I think they suck for hard training bodybuilders. Adaptation to low carbs and high fat can certainly take place for many people after a short period of absolute hell (no energy, grouchy, irritable, etc. - just ask anyone who has lived with a no carb dieter), but I have never seemed to get over the lack of energy when the carbs are so low. I also go totally flat and can’t get a pump. You can sometimes remedy the energy problems by taking the fats way up, but I find that a diet over 20-25% dietary fat is not nearly as thermogenic as a high protein, lower fat diet.

I prefer a cyclical low carb diet with very high protein (for healthy bodybuilders!!! I would not advise copying my precontest diet for general weight loss purposes… better to stay on a mildly calorie restricted balanced diet for that). When you’re training hard and doing cardio, believe me 240 grams of carbs a day is low, and 150-200 grams (where I’ll undoubtedly be headed soon), is very low. I just can’t understand why anyone would want to drop to 100, 70, 50, or god forbid, 20 grams of carbs a day when a moderate reduction in carbs with a periodic reefed works so well, while keeping you energetic and sane.

Right now my carb cycle is 3 days medium carbs (240 grams, 3400 calories) and then 1 day high carbs (380 grams, 3800 calories). This is still not that strict, it’s only the first adjustment… calories and carbs will go lower soon. Here’s the “medium carb days” where I will be 6 out of every 8 days. (the macronutrient split here is approximately 45% protein, 30% carbs and 25% fat)

Meal 1: 6:45 am
    1 cup oatmeal
    12 egg whites
    1 whole egg
    1/2 large grapefruit
Meal 2: 9:30 am
    1 cup oatmeal
    2 scoops vanilla protein powder (or 12 egg whites)
    1/2 large grapefruit
Meal 3: 12:30 pm
    8-10 oz yam, white potato or 1.5-2.0 cups of brown rice
    8 oz chicken breast
    8 oz broccoli
Meal 4: 3:00 pm
    8 oz lean sirloin, top round or flank steak
    8 oz broccoli
Meal 5: 5:30 pm
    8 oz chicken breast
    8 oz asparagus
    1 tbsp EFA oil or natural peanut butter
Meal 6: 8:00 pm
    8 oz chicken breast or 1 can tuna or 8 oz Alaskan salmon Spinach and lettuce salad, cucumber, tomato
    2 tbsp low calorie salad dressing
    1 tbsp EFA oil

I did my official weigh in this morning, being Friday: 198 lbs. That’s down another pound since last week. This was wearing only a t-shirt and sweatpants, no shoes. I unfortunately haven’t had anyone around to take my body fat with the Skyndex (4-site digital body fat skinfold caliper), although there are some trainers at our club that will volunteer for me. I would normally have Richie measure me, as it’s important to have a skilled tester for consistent measurements, but I haven’t been able to connect with him as often as I’d like. So what I did instead this week was to break out my Accu measure caliper.

I often recommend the Accu-measure for other people, but for me it doesn’t offer as much precision as I need. Only measuring one skinfold site (iliac crest) doesn’t work well for a bodybuilder who is shooting for low single digit body fat, because some of the charts don’t even go down that low, and I find that once my iliac crest is down to 2mm or so in thickness, I still have fat in other areas that could be measured with a multi site test, but at this point, the Accu-measure has “bottomed out.” You might see a 1.5 mm reading, but that’s about as low as a skinfold goes.

Anyway, just for kicks, I measured my iliac crest with the Accu measure and it was 6.0 mm. Not so good actually. If I use the age categories on the accu measure skinfold interpretation chart (I’m 36, and the age brackets go 26-30, 31-35, 36-40, and so on) that puts me at 9.9% body fat. Which would be quite high (for a bodybuilder at this point).

I would put myself closer to 8% if I had to guess… no, seriously… I’m not making excuses for being a “fat” 9.9% body fat! (sez the accu measure, LOL!) The age categories on the skinfold interpretation charts tend to overestimate body fat in athletic populations, which is the reason why there are skinfold regression equation formulas specifically for athletes and there is an “athlete” mode on impedance analysis scales like the Tanita. For example, if I were to use the age 26-30 chart, that would put my body fat at 7.8%. Body composition testing is obviously not an exact science. Usually the best bet is to pick one method, use the same tester every time and stick with them for consistency.

Next week, hopefully, I’ll get measured accurately with a 4-site test and I’ll log in the results consistently every week after that. But for whatever it’s worth, I know my self-tested iliac crest skinfold is 6 mm, so I do have lots of work to do to get that sucker down to 2 mm or less!

Honestly, I don’t really need to test body fat anymore. After 26 competitions, I know exactly when I’m ready by looking in the mirror. I can even tell if I’m getting leaner just by pinching the skin on my abs and waistline with my fingers. The goal is to have what I call “Saran wrap” skin. That is, the skin is so thin that it almost appears translucent and literally “clings” to the muscles underneath. If you pull it away from the abdominal muscles, it literally snaps right back… TIGHT AS A DRUM!

I’m still keeping my cardio at one session a day, usually 30 minutes, although today I went 35 minutes on the stairmaster 4400 PT, level 7 and level 8 at the end, and that was good for burning 535 calories. Was drenched in sweat after that one! That was steady, by the way, not interval…and it was pretty intense the entire time…

If you think about it, it’s really kind of dumb, this whole high intensity versus low intensity cardio debate. Which is better? Which burns more fat??? A low intensity “walk in the park” or a sweat-pouring, heart pounding, metabolism stimulating high intensity cardio workout??? DUH!!!!!! Doesn’t take a PhD. to figure out that one. Did I mention, DUH!!!????).

Until next time, train hard, eat right and forget about those silly zero carb diets. If you want to know more about my carbohydrate cycling method, go get a copy of my ebook, Burn The Fat, Feed the Muscle Check out chapter 12 in particular. After reading that, you will be an expert at carb manipulation for getting as ripped as you want to be! The carb cycling method I explain in my book is really the most sensible and intelligent way to do low carb, in my opinion.

Pre Contest Diet Changes 10 Weeks Out

Tom Venuto

Friday, July 29th, 2005. Things are on schedule and looking good. I weigh 196 lbs today. I’ve been losing weight slowly, but that’s intentional as I’ve been known to lose too quickly in the past and come in shredded but flat and kind of “stringy-looking.” Gotta keep the size and thickness, but over the next few weeks I definitely need to kick the fat loss up a notch, so I’ve made a few adjustments (slight decrease in calories and carbs on low days.)

My new carb cycle is 3 days low carbs (approx 200 grams, 3200 calories) and then 1 day high carbs (380 grams, 3800 calories). This is my second adjustment (downward) in carbs so far. I’m not a really low carb kind of guy, I prefer moderate reduction in carbs and a lot of cardio. That’s what works best for me and my body type. When I go very low in the carbs, I completely “deflate” and look flat. For me, 200 grams IS low carbs, and 150-175 grams is VERY low carbs (and is about the lowest I’ll go).

Even on very very low carbs, I don’t seem to get lean without a lot of cardio. My body simply responds to the cardio more than carbohydrate manipulation. I know some people are the reverse (cut carbs and don’t do much cardio), so it’s important to understand your own body and how it responds. There’s no doubt - I DO get leaner with as reduction in carbs, just not a severe reduction

As of earlier this week, the diet now looks something like this:

Meal 1: 6:45 am
    3/4 cup oatmeal
    8-12 egg whites
    1 whole egg
    1/2 large grapefruit
Meal 2: 9:30 am
    3/4 cup oatmeal
    2 scoops vanilla protein powder (or 8-12 egg whites)
Meal 3: 12:30 pm
    7 oz yam
    6-8 oz chicken breast
    8 oz broccoli
Meal 4: 3:00 pm
    6- 8 oz lean sirloin, top round or flank steak
    8 oz broccoli
Meal 5: 5:30 pm
    6-8 oz chicken breast
    8 oz asparagus
    2 tbsp natural peanut butter
Meal 6: 8:00 pm
    6-8 oz chicken breast or 1 can tuna or 8 oz Alaskan salmon
    8 oz asparagus
    1 tbsl udos oil or flaxseed oil

My high days are the same as before (LOVE those high days: 380 grams of carbs!) the difference is the low days (posted above). I’ve decreased my oatmeal from 1 cup to 3/4 cup, and decreased the size of the yam (I weigh the yam before cooking to make sure it’s exact).I don’t weigh my food year-round, but before contests, I want to know my carb intake to the gram.

You’ll notice that the basic structure of my low carb days is that the first three meals are protein and starchy carb (high carb) meals, and the last three meals are protein, fibrous carb and fat meals (fat from beef, natural peanut butter or udos oil/flaxseed oil). It’s important to keep some fats in the diet as the carbs go lower. I’ve found that approx 25% of the calories from fat is more than enough. Higher fat diets don’t seem to do much else for me.

I was hungry a few weeks ago when I first shifted from the off season diet to lower carbs, but since I’ve cut the carbs and calories again, oddly enough, I haven’t really been hungry. So far, I’m actually eating more than in previous years and still getting leaner. I’m not concerned with getting lean enough; I can always come in shredded, no problem. The challenge is to come in shredded and FULL. I’ve been looking a little flat by the 3rd day of low carbs (even “medium” carbs), and the pumps haven’t been as good as they could be, but I suppose that’s to be expected. I’ll be keeping an eye on my condition and it I’m perpetually flat and I feel like I’m losing size after being on 200 grams for a while, I’ll probably take 2 high carb days rather than one, or pull back on the cardio a bit.

When I started several weeks ago, I immediately began with 30 minutes of cardio, 7 days a week at a moderate intensity. I’m now doing 45 minutes of cardio, 7 days a week, at moderate to moderately high intensity. I’ve been using the stairmaster for half of my cardio sessions and the lifecycle for the other half.

Two or three days a week, I have also added in a second session, and many of my sessions are now first thing in the morning (about 6:15 - 6:30 am) on an empty stomach before my 7:00 am meal. I’ve been hitting a lot of weight training sessions at 8 am - with Richie on weekdays and with Kostas on weekends, so on those days I do the cardio later because I don’t want to do cardio so close to my weights. In previous years I trained in the late morning so I did early morning cardio at 6 - 6:30 am, then got in TWO meals before training at around 10 or 10:30 am. My schedule has been a little different this year to accomodate my trainer or training partner(s).

If you want to know more about my nutrition methods, including carbohydrate cycling, visit the home page on Burn The Fat.com

Pre Contest Diet Changes 6 Weeks Out: Tightening up even more

Tom Venuto, CSCS, CPT

Monday, August 30th 2005. Four weeks ago (at 10 weeks out), I made my first cut in calories and carbs to about 3200 calories per day on my low days. Last week, I cut them again… time to go from “lean” to R-I-P-P-E-D! …

My new calorie and carb cycle is 2900 calories and about 180 grams of carbs a day. High days I am still keeping at about 375 grams of carbs and 3800 calories. I’m using a 3 days low, 1 day high rotation, although a couple times I have taken 3 days low, 2 days high if I felt very depleted and or flat. The high days are important because I do a lot of cardio and I’ve been training very hard with some relatively heavy training during some of the workouts.

As of earlier last week, the diet now looks something like this:

Meal 1: 6:45 am
    3/4 cup oatmeal
    1/2 large grapefruit
    2 scoops vanilla protein powder
Meal 2: 9:30 am
    1/2 cup oatmeal
    1/2 large grapefruit
    8 egg whites
    1 whole egg
Meal 3: 12:30 pm
    6 oz yam
    6 oz chicken breast
    8 oz broccoli
Meal 4: 3:00 pm
    8 oz top round steak (grass fed, organic)
    8 oz broccoli
Meal 5: 5:30 pm
    6 oz chicken breast
    8 oz asparagus
Meal 6: 8:00 pm
    6 chicken breast or 1 can tuna or 8 oz Alaskan salmon
    8 oz asparagus or spinach salad

This breaks down to about 180 grams of carbs, 360 grams of protein and about 70 grams of fat (that’s approx 50% protein, 25% carbs, 25% fat, give or take). I know many people go much lower on carbs, but this is about as strict as it gets on a contest diet for me. I don’t believe in removing all the starchy carbs (and besides, I would get really, really grumpy if you took away my oatmeal and yams!)

I’m still keeping my high days the same as before: 3800 calories, 380 grams of carbs. That may seem like a lot of food, but at this point, my body just “incinerates” it, and one day at that level is not nearly enough carbs to fill me out. It would take 2.5 to 3 days to completely carb up and fill out, which is what I will do the last week before the show. I consider these high days very necessary to keep my energy up, my muscles full, the metabolic machinery running smoothly and the fat burning hormones flowing normally, as much as possible.

I’ve decreased my oatmeal from 1 cup to 3/4 cup in meal one and to only ½ a cup in meal two (that aint much). I decreased my yam to 6 oz (I weigh the yam before cooking to make sure it’s exact). I’ve even decreased my protein portions to 8 egg whites at a time (formerly a dozen) and 6 oz of chicken breast (formerly 8 oz). The protein is still very high though, about 360 grams a day. I’m keeping some fat in the diet in the form of an egg yolk, red meat once a day and a tablespoon of an essential fatty acid oil blend.

My bodyweight is down to about 191 lbs now, although it fluctuates quite a bit. It was 194 lbs in the evening on my last high carb day (carbs and water inside the muscles), but back down to 192 the following day and once again 191 the day after that. With these diet changes, I intend to drop now into the 180’s over the next several weeks. I should be ripped in the low to mid 180’s the week before the show. I don’t have to worry about making a weight class this year as the NBI-sanctioned Natural USA Championships go by height classes. When I competed in the NPC, I was a middleweight (cut off 176 ¼ lbs), which means I often had to decrease water quite a bit the last day or two to make weight (I often weigh 181-183 just days before the show)

I haven’t changed my cardio much in past weeks: it’s still 1 session 7 days a week for 45 minutes at a moderate to moderately-hard intensity sufficient to burn at least 600-700 calories (according to the stairmaster readout). Every other day, I do a 2nd session of 30 minutes in the evening. Some of these are steady state sessions and some are high intensity interval sessions with a brief warm up, 12 one minute sprint intervals alternated with 12 one minute recovery intervals and a short cool down.

Most of my cardio is on the stairmaster now because I seem to get the best results that way. Walking on a treadmill doesn’t seem to do much of anything in the way of fat loss for me, and the lifecyle isn’t as effective for me either because by the time I get the pedal resistance high enough that my heart rate is high enough, my quads burn like crazy and its difficult to maintain. It’s much easier for me to hit 145-150 bpm target heart rate on the stairs – regular stairmaster or stepmill stairmaster.

Compared to previous years, my training and diet have been more conservative this year. For previous shows, most of my dieting was on 2600-2800 calories a day and 150-175 grams of carbs on low days and about 300-350 grams on high days. I even experimented with very low carb diets (under 100 grams), but the results were always the same: I came in looking flat and thin. Cardio used to be two sessions a day, every day for at least the last 8-12 weeks.

This year, I’m eating more and doing (a little) less cardio. As a result, I have lost weight and fat slowly, but also believe I’ve maintained more size and strength and fullness. So far so good, but I’m not quite contest ready yet. If it takes less carbs, less calories and more cardio over the next several weeks, then that’s what I’ll do. Whatever it takes!

Monday, September 5th, 2005. Just two weeks ago (at six weeks out), I cut my calories down to 2900 from 3200. Now its time for the FINAL PUSH and yet another calorie and carb cut.

I’ve now dropped to about 2700 calories and 150 grams of carbs a day on the low days. In other words, I get to “suffer” for the next four weeks, LOL! When you consider how intensely I train and how much cardio I do, 150 grams a day might as well be zero. 150 grams a day is very low carbs for me. I’m also bumping up my cardio to double sessions every day for at least the next two weeks, and possibly the next three weeks.

Yeah, it sucks… but in my quest for that “walking anatomy chart” look, ya gotta do what ya gotta do. If I had more time, I would keep on with the slow and steady one pound per week fat loss that I’ve been able to achieve with 3200 calories and 200-220 grams of carbs a day (with one cardio session a day). It’s not that this stopped working, it’s simply that I ran out of time and have to pick up the pace.

I could have lost weight at a rate of 2 lbs (or even 3 lbs) per week right from the start, but the slower you lose the fat (and weight), the more lean body mass you can retain. Large and or fast weight loss always equals lean body mass loss.

Fat loss is not easy, but it’s very, very predictable. There’s no mystery, it just takes a calorie deficit. Increase the deficit without going to the degree that you slow your metabolism, and you increase the fat loss. I expect at these new calorie and carb levels, based on past experience, that I will harden up immediately, the skin on my lower abs will tighten up (last place to come in), the vascularity will really start to show and I will start losing two pounds per week and maintain that for the next three weeks. I weighed in at 189 today, so 6 lbs in the next 3 weeks would put me at 183 lbs a week before the show. Then I will undoubtedly drop a lot of water weight on top of that.

In the past, I’ve been pretty much shredded and dialed in at around 180 lbs by one week out (then I’ve cut water to make weight). The goal is to have ALL the fat off at least 7-8 days before the show. You should not be thinking about losing body fat the last week. The final week should only be about getting the water out and carbing up those last few days.

In nearly all of my previous competitions, I weighed somewhere between 170-176 lbs the day of the show, which made me a middleweight (I was actually a lightweight in my first two shows many moons ago… but don’t tell anyone I was ever that small!) I don’t have to make a weight class for the upcoming natural USA championships October 1st (it’s height classes). In most organizations, including the NPC, the middleweight cut off is 176 ½ lbs.

This year it looks possible that I may hit the stage heavier than I’ve ever been before while still being totally dialed in. We’ll see how it goes… sometimes its hard to say in advance what you’ll weigh on show day because it’s so easy to lose a lot of water weight in those final weeks since the low carbs tends to dry you out. If this were a contest with weight classes, I would have to make middleweight regardless, because I’m not big enough yet to be a light heavy, but if I end up onstage at 180 to 182 and in condition, then the height classes will turn out to be a real advantage to me, since I’ll be carrying 4-6 lbs more day of show muscle than ever before.

Anyway, back to my diet…

My menu is exactly as it was at 6 weeks out, but I’ve cut out some calories here and there including some fat and the starchy carbs in meal three. For the next 3 ½ weeks, until I start carbing up Wednesday before the show, its only starchy carbs in the first two meals; a little bit of oatmeal, and / or yam.

Fortunately, I am still carbing up every fourth day… Thank Gawd for that, because as it is, I’m already having thoughts of Pizza, Baked Ziti, and Domino’s Cheesy Bread pop into my mind with strangely increasing frequency.

Train hard and expect success

Natural Bodybuilding

Exercise To Keep Fit

Teen Body Build

Natural Bodybuilding Secrets

Workout For Every Guy: The Beginner Workout

The Beginner

Start Slow

Get off the bench, go gradually, and forge positive habits.

Train Two Days Per Week

Eat One HealthyMeal Per Day

Stand Up Straight

Day 1

Directions

Day 2

Workout For Every Guy: The Skinny Guy

The Skinny Guy

Train Better, Not Harder

Rest

Eat A Lot

Rest, eat. Rest, eat. Rest... Eat! Do them at the same time; do them all the time.

Day 1

Directions

Day 2

Day 3

Workout For Every Guy: The Heavyweight

The Heavyweight

Drink Water

Do More Work

Do more to lose more! Low rest equals legit fat loss.

Cheat Only Once Per Week

Eat Protein At Every Meal

Avoid Starchy Carbs

Change Your Life, Change Your Body

Day 1

Directions

Day 2

Day 3

Natural Bodybuilding – Raw Organic Maca Powder

What Is Maca Powder

Maca Powder Conclusion

Natural Bodybuilding – Liquid Egg Whites

Why Egg Whites Are Important

Liquid Egg Whites Vs Raw Egg Whites?

Quick Facts About Liquid Egg Whites

Where To Try Liquid Egg Whites

Bodybuilding Diet Plan

Tom Venutos Natural Bodybuilding Diet

Eat One Healthy
Meal Per Day