samedi 31 mai 2014
The bodybuilder's eating plan
The bodybuilder's eating plan
The old-school days of building muscle usually required a gaining phase in which you add muscle and unfortunately, fat too. Then you would go through a cutting-up phase to reduce body fat. Now, by using a few techniques to trick your metabolism, you can build muscle and burn fat at the same time. The Glucose Economy eating approach allows you to do so - starting as soon as your next meal!
Your Glucose Economy I don't like body fat any more than you do. That's why I follow the eating approach outlined below. It allows me to keep my muscles bulging with size, shape and energy while my body fat remains low.
STEP 2: DON'T BE AFRAID OF CARBS
Eat 2-2.5 grams of carbohydrates/lb of body weight.
Your body's preferred energy source is GLUCOSE. Thus, dietary carbohydrate should be your preferred energy source.
Consume 1.2 grams of protein/lb of body weight.
This may be 20-30% more than you actually need. This extra protein can be a good thing when it comes to losing body fat.
Glucose (blood sugar) is the most important fuel source in your body - preferred over both fat and protein. Your body's total supply of glucose - what I've coined the "Glucose Economy" - ultimately determines whether you're getting leaner or fatter with each passing moment. Surprised?
The secret to building muscle and losing body fat at the same time is mastering your Glucose Economy. Anyone can do it.
Your Metabolic "Seesaw" When you provide your body with glucose, your body burns it in preference to fat. Typically, you get glucose from the sugars and starches (carbohydrate) in your diet. The more carbohydrate you eat, the more glucose your body burns. This reduces its need to burn fat, as well as protein (amino acids).
This "braking" effect of dietary carbohydrate on your fat-burning metabolism increases the risk that any fat eaten alongside that carbohydrate will be stored.
That's a good reason to choose carbohydrate sources that are low in fat ("Lean Carbs"). Of course, at the end of the day, it's how many total calories you've consumed that's most important.
That's a good reason to choose carbohydrate sources that are low in fat ("Lean Carbs"). Of course, at the end of the day, it's how many total calories you've consumed that's most important.
As you reduce your intake of carbohydrate, or your muscles burn glucose up with exercise, your Glucose Economy shrinks. This prompts your body to burn more fat, thereby preserving any available glucose for those tissues that really need it (e.g., your brain). Your body will use fat to fuel the conversion of protein-derived amino acids into glucose. (As you'll see shortly, this is a good reason to consume more protein than is required to satisfy only muscle-building needs!)
Muscle Deflation Syndrome The trouble with following a carbohydrate-restricted diet in order to lose body fat is that you subject yourself to "muscle deflation syndrome." As serious bodybuilders know, when you eat less carbs, your muscles lose glycogen and water. This causes them to "deflate" - they get smaller. Equally bad, muscle growth can come to a grinding halt!
Thus, if you want to build or even just maintain muscles that bulge with size, shape, and definition, you've got to keep them full of glycogen. That means you've got to eat enough carbohydrate!
Thus, if you want to build or even just maintain muscles that bulge with size, shape, and definition, you've got to keep them full of glycogen. That means you've got to eat enough carbohydrate!
The Glucose Economy Diet: Bigger Muscles, Less Fat
STEP 1: DETERMINE TOTAL CALORIES
Eat 15 calories/lb of body weight.
Keep in mind that the 15 Calories/lb rule is only a starting point. Try it for 2 weeks before decreasing or increasing your total calorie intake according to how you look in the mirror.
STEP 1: DETERMINE TOTAL CALORIES
Eat 15 calories/lb of body weight.
Keep in mind that the 15 Calories/lb rule is only a starting point. Try it for 2 weeks before decreasing or increasing your total calorie intake according to how you look in the mirror.
STEP 2: DON'T BE AFRAID OF CARBS
Eat 2-2.5 grams of carbohydrates/lb of body weight.
Your body's preferred energy source is GLUCOSE. Thus, dietary carbohydrate should be your preferred energy source.
Lean Carbs:
• yams
• brown rice
• shredded wheat
• vegetables - broccoli, asparagus, corn, spinach (contains lots of ecdysteroids)
• fruit (grapefruit, blueberries, oranges)
STEP 3: EAT MORE PROTEIN THAN YOU NEED
Consume 1.2 grams of protein/lb of body weight.
This may be 20-30% more than you actually need. This extra protein can be a good thing when it comes to losing body fat.
Protein is built of amino acids. Some of the excess amino acids you eat can be converted into glucose. This "costs" energy, which your body gets from the burning of fat. That's at least partly why Forslund et al. (1999), as well as other researchers, have found that healthy subjects eating diets providing more protein than is considered adequate for building muscle burn more fat both at rest and while exercising!
The higher-protein dieters in Forslund's study consumed about 1.2g of protein/lb body weight/day. They burned more fat and they showed signs of achieving a more positive "protein balance" - an essential requirement for building bigger muscles! Those eating the "adequate" protein diet (0.73g of protein/lb), by contrast, burned less fat and failed to achieve a positive protein balance (Forslund et al., 1999).
While you may burn more fat by eating more than 1.2g protein/lb, this will require that you reduce your intake of carbohydrate. This increases your risk of "muscle deflation syndrome."
Whey protein is often marketed separately from milk protein (casein), and sold as a stand-alone protein supplement. However, when combined, whey and casein may actually do a better job at promoting muscle growth. Look for a low-fat protein powder or meal-replacement drink mix containing a blend of casein and whey. Or mix your whey protein into low fat milk, which is about 80% casein. If you need more carbohydrate, simply add some fruit or toss your protein powder on some shredded wheat cereal (very tasty!).
STEP 4: FAT
Don't go looking for fat (it'll be there anyway).
Eat the most nutritious, low-fat carbohydrate and protein sources you can find. Virtually all of the food recommendations below contain some fat. Don't go searching for more.
Don't go looking for fat (it'll be there anyway).
Eat the most nutritious, low-fat carbohydrate and protein sources you can find. Virtually all of the food recommendations below contain some fat. Don't go searching for more.
Lean Proteins
• protein powders
• skinned chicken breasts
• egg whites
• non-fat dairy (cottage cheese, yogurt, milk)
• low-fat fish (tuna, sole)
Fresh fruits and vegetables (e.g., leafy greens) contain essential fatty acids (e.g., alpha-linolenic acid), but if you want extra insurance, take an essential fatty acid supplement or a tablespoon of flax seed oil every other day or so.
Using this approach, you'll likely be consuming no more than 10% of your calories as fat, possibly less. Because of this, you don't need to track your fat intake. If you keep your protein intake constant, all you need to do is adjust your carbohydrate intake up or down with time as your mirror instructs you to do.
STEP 5: WHAT ELSE?
To make your nutritional insurance policy even more comprehensive, add a multi-vitamin/mineral formula to your diet.
To make your nutritional insurance policy even more comprehensive, add a multi-vitamin/mineral formula to your diet.
Conclusion If you follow these guidelines for choosing your protein and carbohydrate, you don't need to search for fat. The principles I've discussed will help you retrain your body, and you'll see changes in the mirror starting tomorrow!
The 10 Best Bodybuilding Gyms in the World 2014
The 10 Best Bodybuilding Gyms in the World 2014
Bev Francis’s Powerhouse Gym – Syosset, NY
Enter Bev Francis’s Powerhouse Gym aka The East Coast Mecca, owned by Bev Francis herself, the first woman ever to bench press over 300lbs. Impressive, right? This gym is to a bodybuilder what the selfie is to a teenage girl, an absolute MUST. Equipment here is ridiculously abundant ranging from beginner level to pro status, even including a workout area for boxing, kickboxing and submission fighting. Baring witness to workouts from greats such as Jay Cutler, Phil Heath and Kai Greene on the regular, this place has been labeled multiple times as the go to spot for any bodybuilder either a residence of or visiting New York. Last but not least, memberships at Bev Francis’s range from short term to long term with unlimited gym use and the gym is open 365 days a year…100% pump paradise ladies and gents.
Metroflex Gym – Arlington, TX
Metroflex Gym comes in at second promoting the timeless balls to the wall type training atmosphere which helped 8x Mr. Olympia Ronnie Coleman dominate the competition for quite some time. Founded in 1987 by Brian Dobson due to the lack of hardcore gyms and the restrictions of commercial gyms, Metroflex has earned the reputation of embodying intensity on every level. 100+lb dumbbells slamming to the ground, chalk dust filling the already thick air and grunts of hard fought triumph paint a little bit of the scenery in these merciless corridors. The convenient factor which makes this gym all the more awesome is they don’t require a contract at all with their membership and if you do decide you want to leave? Which I highly doubt you will because it’s AMAZING, you can terminate your membership at any time at no continued cost.
Original Temple Gym – Birmingham, UK
It was in the year of 1962 when Temple Gym in Birmingham first came to be and 20 years later a promising young talent named Dorian Yates (who now owns Temple Gym) entered its doors forever transforming the legacy. Temple Gym is a serious weight training facility situated in a basement, unorthodox I know, representing the belief that people from all walks of life are accepted within its walls for whatever positive change they seek, something that we can all get behind. Old school training equipped with the latest technology is the perfect description for this place which due to its presentation, feels like you’re getting the workout of your life in a dungeon laced with a hardcore ambience. Did I mention this gym is home to original Nautilus equipment? Contain your excitement folks! All in all, if it’s good enough to have helped 6x Mr. Olympia Dorian Yates build a physique even Superman secretly envies, then it’s more than good enough for you.
Gold’s Gym – Venice, CA
Does the movie “Pumping Iron” ring a bell? Well it should because in that memorable documentary The Austrian Oak aka Arnold Schwarzenegger made Gold’s Gym in sunny Venice, California his backdrop a multitude of times. Dubbed “The Mecca of Bodybuilding,” Gold’s Gym was birthed by fitness legend Joe Gold who took the wisdom and experiences he obtained from training at the world famous “Muscle Beach” and channeled it into his own creation. Now serving more than 3 million members in 38 states and 28 countries around the world, Gold’s is the most known name in fitness today. It has become every bodybuilder’s or muscle bro’s most anticipated fantasy to one day train in the brawny glory contained within the walls of this gym. Not so fast though, Gold’s Gym doesn’t just accommodate bodybuilding by the way, they also provide yoga, Zumba, cycling, and mixed martial arts classes routinely which adds to its allure.
Does the movie “Pumping Iron” ring a bell? Well it should because in that memorable documentary The Austrian Oak aka Arnold Schwarzenegger made Gold’s Gym in sunny Venice, California his backdrop a multitude of times. Dubbed “The Mecca of Bodybuilding,” Gold’s Gym was birthed by fitness legend Joe Gold who took the wisdom and experiences he obtained from training at the world famous “Muscle Beach” and channeled it into his own creation. Now serving more than 3 million members in 38 states and 28 countries around the world, Gold’s is the most known name in fitness today. It has become every bodybuilder’s or muscle bro’s most anticipated fantasy to one day train in the brawny glory contained within the walls of this gym. Not so fast though, Gold’s Gym doesn’t just accommodate bodybuilding by the way, they also provide yoga, Zumba, cycling, and mixed martial arts classes routinely which adds to its allure.
Firehouse Fitness – Abiline, TX
Landing smack dab in the center of our list coming in at 5,000 square feet and one kickass concept, here’s Firehouse Fitness. Originally an unoccupied fire station until owners Timothy and Pam Smith saw a golden opportunity and swooped in to renovate. This gym is far from your average. Let’s start with the fact that this joint has a 2,000 square foot outdoor area with a creek view designated for CrossFit, weightlifting, yoga and Zumba classes. If you don’t find that cool as hell, you’re not living my friend. Oh and get this, Firehouse Fitness serves healthy, already prepared frozen meals that you can buy in bulk along with a health conscious lunch menu in their kitchen. This is the most creative gym you’ll probably ever come across in your lifetime and that’s the reason why it deserved to be on this list.
Titan Fitness – Sydney, Australia
Quality is what Titan Fitness is all about and staying true to core values in all their 26 years of existence has helped to solidify an elite gym down under. Filled with the finest pieces of equipment that was literally hand selected by owners Murat and Mets Analin, this place serves as a breath of fresh air for the fitness fan tired of mediocrity. A nice 11,000 square feet is what you’ll have to work with along with a plethora of perks such as a child minding facility and a healthy eating program at no extra cost. Personal training and group fitness classes are also offered at Titan where customer service is top priority. A good gym with great people at staff, that’s a win win in my book.
Quads Gym – Chicago, Illinois
Quads Gym is no stranger to national recognition, they made the Top 10 Gyms in America list by Muscle & Fitness Magazine in 2005 and then the Top 10 Gym Haunts list by Muscular Development Magazine in 2007 so it’s clear several people agree with the idea that this spot is legit. The official weightlifting home of powerlifting legend Ed Coan tells you that this place clearly caters to the hardest of training. 40,000 square feet equipped with 15 trainers to accommodate 1,000+ members is a testament to Quads greatness plus they have more equipment than you’ll know what to do with. To add the cherry on top, this gym has membership prices ranging from 1 day to 1 year, that’s what I call flexible fitness.
Big Tex Gym – Austin, TX
Texas makes an appearance on our list once again, this time in Austin. Big Tex Gym is special for several reasons. Let’s begin with the fact that this place has a separate room for powerlifters, this is so individuals are able to really get focused mentally and go wild without dealing with many distractions. Another appealing feature is the gym has an area for anyone who would like to practice their posing which provides some seclusion and convenience in that manner as well. There’s also an outside area specifically for flipping tires and here you have the ability to change the gym music to whatever you prefer, that’s fitness freedom at its finest. Lastly, Big Tex’s staff has been depicted by the public as being incredibly friendly and extremely helpful. Netting a rep like that among members is really good for business and notoriety as proven here. Want to get big? Get to Big Tex!
Texas makes an appearance on our list once again, this time in Austin. Big Tex Gym is special for several reasons. Let’s begin with the fact that this place has a separate room for powerlifters, this is so individuals are able to really get focused mentally and go wild without dealing with many distractions. Another appealing feature is the gym has an area for anyone who would like to practice their posing which provides some seclusion and convenience in that manner as well. There’s also an outside area specifically for flipping tires and here you have the ability to change the gym music to whatever you prefer, that’s fitness freedom at its finest. Lastly, Big Tex’s staff has been depicted by the public as being incredibly friendly and extremely helpful. Netting a rep like that among members is really good for business and notoriety as proven here. Want to get big? Get to Big Tex!
Axiom Gym – Boise, ID
Axiom Gym is absolutely stacked to the CEILING with equipment, accompanied brilliantly with a basketball court, a pool and even tanning beds. Created 13 years ago under a different name and due in part by excellent rebranding, Axiom has become one of the coolest gyms in America. Along with the Axiom Performance Center which helps young athletes improve their performance through weightlifting, this place offers a metabolic conditioning class (Ax-Fit) available for individuals looking to take their fitness to new heights. This gym even has a program through their app called Axiom Perx which allows members to receive discounts from small local businesses, pretty much a thank you for being Team Axiom. Now all there is left to do is figure out when you’re going to move to Boise.
Axiom Gym is absolutely stacked to the CEILING with equipment, accompanied brilliantly with a basketball court, a pool and even tanning beds. Created 13 years ago under a different name and due in part by excellent rebranding, Axiom has become one of the coolest gyms in America. Along with the Axiom Performance Center which helps young athletes improve their performance through weightlifting, this place offers a metabolic conditioning class (Ax-Fit) available for individuals looking to take their fitness to new heights. This gym even has a program through their app called Axiom Perx which allows members to receive discounts from small local businesses, pretty much a thank you for being Team Axiom. Now all there is left to do is figure out when you’re going to move to Boise.
Oxygen Gym – Kuwait
Rounding out our list is a facility so damn big you’re not going to know where to start. The best way to show you is to allow you to take a tour of the latest of four gyms in Kuwait owned and operated by Bader Bodai and home to Egyptian bodybuilder, Mamdou “Big Ramy” Elssbiay.
Rounding out our list is a facility so damn big you’re not going to know where to start. The best way to show you is to allow you to take a tour of the latest of four gyms in Kuwait owned and operated by Bader Bodai and home to Egyptian bodybuilder, Mamdou “Big Ramy” Elssbiay.
source : http://spotmebro.com/the-10-best-bodybuilding-gyms-in-the-world-2014/
vendredi 30 mai 2014
7 Best Bodybuilding Foods
The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious.
1. EGG WHITES
Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day.
Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated.
Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.
Nutrients: 99 calories, 21 g protein, 2 g carbohydrate, 0 g fat, 0 g fiber.
