How Much Protein Does A Bodybuilder Need?

Which protein supplements are best and how much do I need to take? Your questions answered.

By David Monyer

The first thing every bodybuilder needs to know is the importance of getting enough protein in your daily diet. Although plenty of protein can be consumed in the form of whole foods, bodybuilders typically use a combination of beef, foul (chicken, turkey), fish and protein supplements in powder or liquid form.

The popularity of supplemental protein has grown for many reasons. Let’s look at a typical 200 pound bodybuilder. Our bodybuilder must consume 1 to 1.5 g of high quality protein per pound of body weight each day. That works out to 250-300 grams of protein every day. This protein intake should be divided into 5 or 6 meals to be consumed throughout the day. Six meals per day, our bodybuilder needs to consume an average of about 40 g of protein at each meal.

Let’s look at the protein content of some common bodybuilding foods:

8 ounces of various steaks: 45g protein, 10g fat

6 ounces chicken breast: 40g protein, 2g fat

6 ounces Turkey breast: 30g protein, 1g fat

8 ounces pork chop: 30g protein, 6g fat

4 ounces hamburger (90%): 15g protein, 10g fat

1 can chunk light tuna (6.25 oz): 40g protein, 1g fat

1/2 cup cottage cheese: 12g protein, 2g fat

1 large egg: 6g protein, 3g fat

Using a combination of these excellent foods, you can easily meet your requirements for 3 or 4 of your 6 meals each day. Preparing six meals every day utilizing these foods, however, would cost a lot of time and money!

This is why supplemental protein comes into play. Protein “shakes” are an extremely convenient, fast and cheap meal to help you get two or three more servings of protein a day. Fortuneatly, most of the better protein powders taste great! Protein powder supplements come in many different types, formulations, and flavors.

Protein is made up of building blocks called amino acids. There are 22 amino acids, some of which the body can make on it’s own, and some that must be provided in the diet. The combination of the different amino acids in a protein source is called the amino acid profile. Each type of protein has a different amino acid profile. This is why it is best to eat a variety of proteins sources as well as use a variety of protein powder supplements. The most popular types of protein powders are whey, casein, egg, and soy.

Whey protein is by far the most popular and most heavily used protein supplement. Whey protein is cheaper per gram of protein than most other types of protein. Whey protein is absorbed very quickly by the digestive system and reaches the muscles quickly. Whey protein is best used as the first meal of the day because your body has not had any protein for many hours during the night and you want to get it in your bloodstream right away. Use whey protein immediately following a workout because this is the most important time to take in a large quantity of protein and you want to get to your muscles as soon as possible.

Casein protein is a bit more expensive than whey protein, but is absorbed at a much slower rate. This fact makes casein protein the supplement of choice right before bedtime. A generous serving of casein protein can provide your muscles with a steady supply of protein for 5 to 6 hours as opposed to 1 or 2 hours for whey protein. Casein protein is also an excellent choice if you think it may be a long time before your next protein serving.

Egg protein is not nearly as popular as whey or casein mostly because of its cost. It is, however an excellent supplement with a high BV (Biological Value is used to indicate how much of the protein is actually used by the body) and excellent amino acid profile. I would recommend using egg protein to mix with your whey protein or occasionally substitute for your whey protein.

Soy Protein, which comes from the soy bean, while popular with vegetarians, is slightly inferior to whey, egg and casein protein. While this may be true based upon its incomplete amino acid profile, it is still an excellent way to add variety to your protein intake, and is recommended as an addition to your overall supplement diet.

Protein supplements are by far the most popular supplement in the bodybuilding world. I suggest purchasing from a name brand to be sure you are getting a quality product. If you are new to bodybuilding and supplements, some of the top selling quality brands are BSN, MuscleTech, Optimum Nutrition, Twinlab, Cytosport, EAS, and the list goes on. I recommend trying several different brands and flavors until you find one you really like. I will occasionally switch brands just for variety and possibly if I come across a good sale!

David Monyer has written many artilcles on the topic of bodybuilding and has been involved in the sport for over 20 years. For information on supplements, equipment and training, visit; http://www.rocksolidbodybuilding.com

Bodybuilding Basics: How To Avoid Mistakes Before You Get Started

In the beginning of a new body building program, the trainee is understandably enthusiastic and wants to see as much progress as possible as quickly as possible. Even though a person might be eager to get started, rushing ahead with misinformation can lead to major problems down the road. Not only can this impede your progress in a strength training program, but it can also lead to injury and illness if care is not taken in the beginning.

By Jon Cardozo

As you start your new bodybuilding program, you’ll probably be very excited and quite enthusiastic about developing a more muscular physique. You’ll likely want to progress as quickly as possible, and while it’s certainly positive to be motivated and excited in the beginning, it might be a good thing to take a moment and learn how to avoid some obstacles that could halt your progress down the road. Otherwise, such an oversight can lead to major headaches in the future in the form of injuries, more serious illnesses, or just a lack of progress in your strength training program. The following tips can help you prepare for your new routine and avoid some pain in the future.

First, be sure to correct any weaknesses before tackling a more difficult program. Now is the time to correct any sports injuries, repetitive strain injuries, or any other nagging injury that could become much more serious when you begin strength training. Check with your doctor to obtain a proper diagnosis, but you should also consider working with alternative healthcare professionals such as chiropractors and massage therapists. This so called alternative therapy is becoming more common and can offer recovery options that simply are not available in a doctor’s office. The important point to keep in mind is that these injuries should be dealt with before they become a more severe problem. Remember that an injury like tendonitis can hamper your ability to train and delay your progress significantly.

One important component which many beginners do not know about or don’t really pay attention to is the recovery phase. Many beginners think that their only option to achieve greater results is to put in more time and effort in the gym. When they don’t experience any gains, or if they stop making progress shortly after some initial muscle-growth, the temptation is to increase the intensity or frequency of their strength training routines. Their logic is simple: more is better. Though this simple concept may seem to make sense, it is incorrect because it ignores basic muscle building principles. The goal of a strength training workout in the gym is to challenge the muscle beyond its previous limits and create small tears in the muscle. The body will adapt to this new stress by rebuilding the muscle in a larger size (hypertrophy). However, the growth of the muscle itself will occur during the recovery phase, not during the actual workout in the gym. Allowing the body to heal before the next workout is critical to long-term success, and many experts only recommend as few as 3 hours of training per week! With this in mind, fewer workouts and a good night’s sleep are important tools in your body building arsenal. Remember that your muscles are not the only parts of your body that need to recover. Your central nervous system and immune system can be heavily taxed during a stressful work out and need plenty of time to recover. 8 hours of quality sleep is recommended for most, though some people have slightly different needs. Note the word quality –growth hormone levels increase after an hour of deep sleep, so it is important to get the best sleep possible.

A word of caution should be said here about getting all of your advice from a gym. If you hear some information that contradicts anything in this article, you may want to think twice before succumbing to peer pressure. If you want to be one of the guys that gains huge amounts of muscle in the shortest time possible, you would be wise to take these tips to heart and ignore the bodybuilding masses. Your goal should not be to copy everyone else; rather, you should aim to be extraordinary and achieve the most spectacular results possible. This doesn’t just mean gaining the most amount of muscle and becoming incredibly huge. What it really means in this case is that you should accomplish whatever muscle building goal you’ve set for yourself as safely and efficiently as possible.

Jon Cardozo (Jcardozium) provides beginning bodybuilders with tips to gain muscle naturally.He also writes on general issues such as nutrition and general fitness.Visit his website for more information on bodybuilding workouts at http://maximum-muscle-gain.com

Bodybuilding And Training Errors (Part 1)

Eating like a pigeon: This is really quite straight forward. You need an excess of calories in your diet in order to grow new tissues. If you see that you are not putting weight on, then quite simply eat more proteins, carbs and even fats.

By Mick Hart

Eating like a pigeon: This is really quite straight forward. You need an excess of calories in your diet in order to grow new tissues. If you see that you are not putting weight on, then quite simply eat more proteins, carbs and even fats.

Do you really think that there is a special low-density muscle tissue that will accrue on your body if only you had the right program? Give me a break. If you are eating enough to gain muscle tissue you will also be gaining weight. The number on the scale is irrelevant - look at the performance indicators of your sport, if your performance is improving then you are doing the right thing.

Intensity Intensity: Bodybuilders love to train hard, boast of training hard, and do the impossible, triple drop sets and forced reps, and all sorts of other extremely tiring techniques. The difficulty with this is that although their musculature can recover from this beating in a couple of days their central nervous systems are absolutely poached. The CNS can take over a week or more to recover from this type of repeated attempts to failure training, which makes repeating the workouts with a similar or greater weight just impossible for several weeks or more.

Why oh why oh why would anyone want to do this? Your muscles recover from almost any stimulus within 72 hours but if you have stressed the CNS so greatly that it can no longer apply any force then you will become detrained as the CNS recovers. By the time your preparedness is back up to a high level the fitness gain from training has almost completely gone.

This is OK in the short term but to train like this week in week out whilst attempting to increase poundage’s or total load in a linear manner is a lunacy that literally forces you to reduce training frequency and total load to a minimal level. Frequency and total load are the key determinants of successful training for size and strength! Why would anyone deliberately minimise both of them?

Single factor training: Probably 99% of ordinary people in gyms are currently training according to single factor training theory, or the principle of super compensation. Probably 5% of elite strength athletes are training this way and they are all bodybuilders. Now I know most people are not even aware of what dual factor theory is so here is a brief explanation. Single factor theory treats fitness and fatigue as existing to the exclusion of each other.

For example if you are tired and have sore muscles following a training session you should wait until you feel better and have fully recovered before training again. This fits in with supercompensation theory, which dictates that after training your fitness decreases slightly (because you are tired) and then rises back up again to a point just above where it was prior to the workout. At this point you train again with a slightly greater load and push up your fitness a little further and so on.

Dual factor theory considers fitness, fatigue and preparedness as being factors apart but not exclusive to one another. Your long-term ability is considered to be fitness and it changes gradually and is not related to fatigue. Your immediate ability is considered to be preparedness which is what you can do NOW but is not influenced by fatigue.

According to dual factor theory you can train to the point of extreme fatigue, and have a terrible state of preparedness but still be making improvements in long-term fitness. In other words you DO NOT have to fully recover between workouts all the time and nor should you.

Macronutrient fascism: “Carbs suck”, “Eating fats will make you fat” and “Just eat protein if you want to build muscle”. No, no, no...We require all three in some form or other. Each person may differ in the needs of each one and depending on personal objectives, but to completely cut out one of the macronutrients from our diet is just madness.

Certain macronutrient combinations have certain effects and to completely remove one from the equation (e.g. no carbs or no fats) just isn’t going to cut it. Personally I would take an isocaloric diet as being a good starting point for health and strength.

Lifestyle what lifestyle?: So if you are the type of bodybuilder who does biceps on a Friday night just to get that pumped up look to go out clubbing, then you need a good kicking. If really do want to achieve a bigger and stronger look then you need to keep a check on your whole lifestyle. Otherwise all your good hard training efforts will produce zero gains.

Author: Mick Hart... a Top Class Steroid & Bodybuilding expert Safe Methods of Steroid Use 100% USEFUL Real "Inner Circle" Steroid and Training Advice Bodybuilding Info You Can Use Right Away

Creatine, The Real Muscle Builder

If you have been stregnth training, bodybuilding or powerlifting for any period of time, you most certainly have heard of Creatine. This article explains what it does and how it works.

By David Monyer

Second only to protein supplements, creatine is the king of supplements for bodybuilders. Creatine is a derivative of amino acids and is hands down the most popular supplement used by strength athletes and bodybuilders to boost gains in lean muscle mass. Creatine has been proven effective and safe, and there are many different formulations available.

The proper use of creatine supplements may help a bodybuilder to add five or ten pounds of pure muscle in no time. Creatine’s effectiveness and safety have been proven by numerous published studies. Most of these studies were done on creatine monohydrate, which was the first and most basic formulation of creatine to hit the market. Most of the studies done on creatine monohydrate found it to be very safe and quite effective.

How does creatine work?

Creatine has two important functions for bodybuilders. First,creatine increases the size, or volume of muscle cells, which is the amount of water each cell can hold. The entire muscle, in turn, becomes larger due to the expansion of the cells, and this triggers the muscle to begin growing even more. The second important function of creatine is that it provides muscle cells with immediate energy in the form of ATP (Adenosine triphosphate), which is absolutely essential to perform bodybuilding exercises. Having extra ATP within the muscle cells will allow you to perform more repetitions than you normally could, which translates into greater muscle growth.

Unfortunately, creatine is only effective for about 70% of athletes and bodybuilders. If creatine supplementation does not produce a response in some people, it may be because that person already produces plenty of creatine in their muscle cells without it.

Different types of Creatine Formulations.

Creatine Monohydrate.

Creatine monohydrate was the first creatine supplement available and is still the least expensive form of creatine. Some possible side effects of creatine supplementation are cramps, diarrhea and bloating, although very few people experience and discomfort at all. This is usually caused by forms of creatine that have not been ground into a fine enough powder. Almost all brands of creatine monohydrate on the shelves today is micronized creatine, which is an easily mixed fine powder. If you decide to stick with creatine monohydrate, be sure that it is the micronized version. This is the type of creatine that I use and it works great for me, and it is cheap!

Creatine Anhydrous.

Creatine anhydrous is simply creatine with the water molecule removed. This makes the creatine powder slightly more pure, but this is a minor advantage. There is little difference between creatine anhydrous and creatine monohydrate.

Creatine Citrate.

Creatine Citrate became available almost immediately following creatine monohydrate’s popularity. The creatine citrate product is created by binding creatine molecules and citric acid molecules. Citric acid is used for energy production, and the theory is that when taken with creatine, the combination would provide more muscle energy than creatine taken by itself. Unfortunately this has yet to be proven in the lab. Creatine citrate, when compared serving for serving, supplies, about 40% less creatine than the monohydrate form, but it may dissolve more easily in water.

Creatine Phosphate

Creatine phosphate also popped up soon after creatine monohydrate first hit the supplement market. The creatine phosphate version is made up of a phosphate molecule and a creatine molcule bound together. The bonding of these two molecules normally takes place inside the muscle cell and is something that must take place an order for creatine to be effective at all. Creatine Phosphate was extremely well received when it first hit the market. However, most bodybuilders found out that it was somewhat less effective than creatine monohydrate.

Creatine Malate

Creatine malate is one of the newest forms of creatine. It is created by binding creatine and malic acid. Malic acid as well as citric acid, is an intermediate component of the Krebs cycle, which is the metabolic pathway that creates aerobic energy inside the muscle. This means that malic acid is important for energy creation which is believed to make creatine malate more potent than creatine monohydrate. The creatine malate formulation may cause less distress to the stomach, and dissolves quickly in water. The benefits of creatine malate are somewhat in question at this time as few studies have been done on it.

Creatine Ester.

Creatine Ester is one of the more recent formulations of creatine, and is technically known as creatine ester ethyl hydrochloride. This creatine formulation is an acid mixed together with an alcohol, created in the lab at the University of Nebraska Medical Center. The theory behind this formulation is that it will allow the creatine to permeate cell membranes more easily in the intestines and muscle cells. This should allow the creatine to be absorbed and taken into muscle cells much more quickly than the other forms of creatine.

Effervescent Creatine.

This creatine formulation has been around almost as long as monohydrate and when mixed with water, creaqtes a fizz. The formulation is usually a creatine citrate or creatine monohydrate mix together with bicarbonate and citric acid, which causes the effervescent effect to separate the carrier from the creatine. The creatine left over can dissolve more easily in water, and is prevented from being destroyed by stomach acid and may be better absorbed in the intestinal tract. Some studies have confirmed that this type of creatine does indeed remain stable in water much longer than creatine monohydrate does. This would be a good formulation of creatine to use if you plan on mixing it several hours before you drink it.

Magnesium Creatine.

This version is made up of creatine and magnesium molecules being bound together. This protects the creatine from stomach acid and allows it to be absorbed more easily. Magnesium must be present in order for creatine phosphate to be converted into ATP, which is what creates energy in the muscle. At least one study has shown that this form of creatine causes the muscle to take in more fluid and creates greater strength than taking creatine and magnesium separately. If you’re looking two use this type of creatine, you’re better off buying the actual combination, rather than just adding magnesium as a separate supplement.

With all the different types of creatine available today, and with very little research showing one being better than another, I personally would recommend sticking with creatine monohydrate in the micronized form, unless you are experiencing some gastric distress. If this is the case, try some of the other versions to see if they work better for you.

The dosage we recommend is 3-5 grams before and immediately after your workout session, along with 40 or 50 grams whey protein and 60-100 grams simple carbohydrates.

David Monyer has over 20 years of experience as a bodybuilder. Please visit the site below for more on Creatine. http://www.RockSolidBodybuilding.com/creatine

Bodybuilding And Common Training Errors (Part 2)

It is a well-known fact that following training your body ability to synthesis protein is enhanced. It is also pretty well known that post training muscle tissue becomes more insulin sensitive and simple carbohydrates are more likely to replenish glycogen than be stored as body fat at this time.

By Mick Hart

It is a well-known fact that following training your body ability to synthesis protein is enhanced. It is also pretty well known that post training muscle tissue becomes more insulin sensitive and simple carbohydrates are more likely to replenish glycogen than be stored as body fat at this time.

This knowledge is in itself a great thing but it has lead bodybuilders into the habit of eating after the event and ignoring their nutrient needs at other times. For example, you need carbs well before you train in order to get through the session. You need a high blood pool of aminos DURING training to get the growth process off to the best possible start. These aminos will come from the protein you ate hours before you trained.

Make sure you eat those radical nasty goodies prior to training though so they are actually present and working in your blood stream at the point of greatest oxidative stress (during and straight after training) rather than having them hanging around in your stomach digesting while your over trained body is shouting out for help after training.

A firm eating schedule should be worked out depending on your daily routine. Let’s say that you are sat by a computer for several hours in the morning, and then your carb intake should be reduced while your protein intake should be increased. If your afternoon consists of a punishing workout, then your complex carb intake should be increased as well as fluids and antioxidants, and you will also need a mix of proteins. Post workout nutrition should be supplemented strategically based on your requirements for the coming hours.

It doesn’t happen very often that a competing bodybuilder owns up to being outclassed by his fellow competitors. Nine times out of ten you will hear all sorts of back stabbing comments and low life conspiracy theories regarding the judges or the event organisers. Competitors will come up with virtually anything as an excuse for their own pathetic looking physiques that just weren’t up for it on the big day.

This is down to how bodybuilding is currently judged which without a doubt could be improved big time. The judges should be forced to write down notes that made quite clear the break down of the score for each physique. These documents could then be at the disposal of the competitors following the event so they could see for themselves what they were lacking. A judge will always highlight poor diet from what he has seen, and this would help bodybuilders prepare better for any future competition.

Bodybuilders are the best athletes in the world at kidding themselves they are making progress simply because their sport has very little in the way of truly objective criteria for judging performance gains. In order to compensate for this every bodybuilder should have photos taken once or twice a year in the same light, in the same poses. Every bodybuilder should keep track of his / her muscular girths and have his / her body fat tested at least once a year also.

In short if you are gaining lean mass and or losing body fat your muscular girths will increase whilst your waist will remain much the same. If you are not losing fat or gaining muscle then what the heck are you training for? Bodybuilding is a sport of large, lean muscles so if you are not getting bigger and / or leaner you are not succeeding in bodybuilding. Forget all the nonsense about “increasing density” or “quality” or “having enough size”.

Every time I hear this I know immediately that that competitor is at a dead end in his / her training and nutrition and has stopped making gains. How many times have you seen a judging sheet in a bodybuilding contest where a competitor was marked down for carrying too much muscle and being too lean? So what must your objectives be? More muscle? Always. Better condition? Always.

There’s no doubt in my mind that most bodybuilders are completely nuts. Well that’s by Albert Einstein’s definition of the word who said that insanity was the constant repetition of something while expecting different results. It sounds to me like a bodybuilder carry out the same pattern of train, eat, and train and so on. How many times have you seen a bodybuilder in the gym who always looks the same but oddly enough just carry on with the same training techniques and nutrition routines?

If you don’t seem to be progressing in the gym, then consider a drastic change in something now or you could end up looking the same five years down the road. The most likely bet is that your training routine needs some changes made to it, but if you have been giving it your best for a while then have a serious look at your eating habits.

Something else you might hear in the gym is some dude saying that he just hasn’t got the genetic makeup for bodybuilding. Well let me tell you, this guy just has no clue on training, eating properly or recovering and how the hell can he possibly reach his maximum possible gain? Well let me just rephrase that again, I mean size just makes no difference at all when it comes to making big muscle gains.

Author: Mick Hart... a Top Class Steroid & Bodybuilding expert gives tips on Safe Methods of Steroid Use

Up Your Mass With Creatine AKG

Creatine AKG is one the the newest and most advanced forms of creatine available. Find out the benefits of this power-packed product.

By David Monyer

The most popular supplement to come along in the bodybuilding world is, of course, creatine. It first became available as creatine monohydrate, which was a chalky substance, although it performed well for many bodybuilders.

The main drawback for a lot of bodybuilders was that it often resulted in intestinal distress and diarrhea because it sat in the intestines, pulling in water. With continued use, this side effect will subside for most bodybuilders. Another drawback of the creatine monohydrate form of creatine is the amount of carbohydrates needed to induce the muscles to absorb it. This is due to the fact that insulin is required to stimulate the creatine transporter in muscle cells. It requires approximately 100 g of simple carbs for every 5 g of creatine. This amount of carbohydrates taken before and sometimes after a workout often leads to stomach bloat, not to mention unnecessary sugar calories.

Better forms of creatine have hit the market over the past few years in order to address some of these issues, as well as increase absorption and its overall muscle building effects. Some of these products are creatine malate, creatine ethyl ester, creatine methyl ester, and buffered creatine.

Creatine AKG (creatine alpha-ketoglutarate) is the newest formulation available. This is produced by binding AKG and creatine molecules together. You may have seen AKG also used in many NO (nitric oxide) products.

Alpha-Ketoglutarate is a precursor of glutamine, which means that with this supplement you are getting both glutamine and creatine. The key benefit, however, is that the intestines more easily absorb AKG, which will prevent the diarrhea that most bodybuilders experience when they take creatine monohydrate.

Another huge benefit of the creatine AKG, is that AKG readily crosses into muscle tissue without creatine transporters, which means that you no longer need to take in 100 g of carbohydrates with your creatine!

Creatine and AKG is also used in the Krebs Cycle, which is an aerobic energy-producing pathway. The Krebs cycle is used to replenish levels of quick energy within the muscle cells in between workout sets. Since creatine provides quick energy for completing more reps, and AKG helps restore energy levels between sets, the combination of the two is an extremely effective way to keep your energy and strength levels high during your workout.

Furthermore, since creatine AKG is absorbed more efficiently into the muscle tissue, you don’t need to take quite as much as you would with creatine monohydrate.

I recommend using a creatine AKG product that contains 2-5 grams creatine in each serving. Take a serving before and after your workouts, and for additional benefits, add a serving at night and first thing in the morning.

David Monyer has been bodybuilding for over 20 years. To see more on Creatine and AKG, please visit: http://www.RockSolidBodybuilding.com/creatine

Up Your Mass With Creatine AKG

Creatine AKG is one the the newest and most advanced forms of creatine available. Find out the benefits of this power-packed product.

By David Monyer

The most popular supplement to come along in the bodybuilding world is, of course, creatine. It first became available as creatine monohydrate, which was a chalky substance, although it performed well for many bodybuilders.

The main drawback for a lot of bodybuilders was that it often resulted in intestinal distress and diarrhea because it sat in the intestines, pulling in water. With continued use, this side effect will subside for most bodybuilders. Another drawback of the creatine monohydrate form of creatine is the amount of carbohydrates needed to induce the muscles to absorb it. This is due to the fact that insulin is required to stimulate the creatine transporter in muscle cells. It requires approximately 100 g of simple carbs for every 5 g of creatine. This amount of carbohydrates taken before and sometimes after a workout often leads to stomach bloat, not to mention unnecessary sugar calories.

Better forms of creatine have hit the market over the past few years in order to address some of these issues, as well as increase absorption and its overall muscle building effects. Some of these products are creatine malate, creatine ethyl ester, creatine methyl ester, and buffered creatine.

Creatine AKG (creatine alpha-ketoglutarate) is the newest formulation available. This is produced by binding AKG and creatine molecules together. You may have seen AKG also used in many NO (nitric oxide) products.

Alpha-Ketoglutarate is a precursor of glutamine, which means that with this supplement you are getting both glutamine and creatine. The key benefit, however, is that the intestines more easily absorb AKG, which will prevent the diarrhea that most bodybuilders experience when they take creatine monohydrate.

Another huge benefit of the creatine AKG, is that AKG readily crosses into muscle tissue without creatine transporters, which means that you no longer need to take in 100 g of carbohydrates with your creatine!

Creatine and AKG is also used in the Krebs Cycle, which is an aerobic energy-producing pathway. The Krebs cycle is used to replenish levels of quick energy within the muscle cells in between workout sets. Since creatine provides quick energy for completing more reps, and AKG helps restore energy levels between sets, the combination of the two is an extremely effective way to keep your energy and strength levels high during your workout.

Furthermore, since creatine AKG is absorbed more efficiently into the muscle tissue, you don’t need to take quite as much as you would with creatine monohydrate.

I recommend using a creatine AKG product that contains 2-5 grams creatine in each serving. Take a serving before and after your workouts, and for additional benefits, add a serving at night and first thing in the morning.

David Monyer has been bodybuilding for over 20 years. To see more on Creatine and AKG, please visit: http://www.RockSolidBodybuilding.com/creatine

Anabolic Steroids And Your Blood (Part 1)

Heavy training will always produce extraordinary results for bodybuilders regardless of whether he is taking Anabolic Steroids or not. We are going to take a closer look at a really vital organ...the liver, although we do in fact rely on all of our bodies organs for detoxification, various energy conversion processes, as well as muscle growth and repair.

By Mick Hart

Heavy training will always produce extraordinary results for bodybuilders regardless of whether he is taking Anabolic Steroids or not. We are going to take a closer look at a really vital organ...the liver, although we do in fact rely on all of our bodies organs for detoxification, various energy conversion processes, as well as muscle growth and repair.

The secretions aid fat digestion producing high density lipoprotein Cholesterol (HDL-C) and destroying the undesirable low density lipoprotein Cholesterol (LDL-C). Did you know that even when we are resting, that our liver receives about 30% of our blood supply? You have a good look at the meat counter the next time you go to the supermarket.

Liver function tests actually detect enzyme levels (biological catalyst, want to know more? - go do a biochemistry course). A weight trainer’s intense workouts will break down large amounts of skeletal muscle cells (if you’ve been working out properly anyway).

Along with intra muscular injections this can make test results appear misleading. So just what information should we be giving to our Doctor in order to get the right medical advice for getting bigger muscles? These tests include several enzyme markers so let’s go over the ones relevant to bodybuilders.

All of the following are parameters measured in a full blood haematology profile, I include it here for completeness sake, but in reality only a few of the indices are of interest to us as weight trainers.

Haemoglobin: The measure of the amount of the major blood protein of red blood cells, a low count may indicate anaemia. Poor diet and B12 and folic acid deficiency may account for this (so go eat some liver and spinach, wholesome foods)

Red cells: Now this is a strange one as it counts the number of red cells in a given quantity of blood. These blood cells are actually produced by our bone marrow and only survive for about 3 weeks, but alcohol is a player here and can cause macrocytosis. This means the cells become bigger which can cause serious problems when trying to pass through tiny capillaries.

HCT ratio PCV (haematocrit ratio, packed cell volume / MCH (average corpuscular haemoglobin / MCHC (mean corpuscular haemoglobin concentrations) top the list in red blood cell indices which provide us with concrete information about the shape and content of red blood cells.

ESR (erythocyte sedimentation rate) is a good broad indication of a patient’s health. My one always comes in high when suffering from an infection (some treatments can compromise the immune system). Many inflammatory conditions can also return a high test result.

An adequate proportion of platelets is vital for the blood system and it’s ability to clot. A low count in platelets will lead to bad bruising and excessive bleeding from a wound. This can also be caused through the use of aspirin while in an ECA stack.

White cell count can indicate viral or bacterial infection as this test result would rise with an infection as white cells increase and produce antibodies to combat infection (this is also a good reason to have good muscle mass - where did you think the protein to synthesis antibodies came from?)

Every test that has come before are just run of the mill tests that will be explained to the patient by his GP in the consultancy, unless there should be something really serious revealed. But the results of the tests featured in part 2; although average for big beast body builders, will knock a GP for six if he isn’t used to his patients looking like Arnold Schwarzenegger. (Part 2 coming soon).

About the Author Mick Hart... a genuine bodybuilding and anabolic steroids expert 100% USEFUL information of nutrition and steroids

Is Glutamine Really That Important For Muscle Growth?

You may be told that this supplement is extremely helpful in growing your muscles, and you may even be told that it is essential for any muscle building at all. Do you really need glutamine supplements for your body building program?

By Jon Cardozo

Have you spent much time in a Health Food store browsing through all of the muscle building supplements? If you have, you may have been overwhelmed by all the different types of supplements and all the brand names which claim to work wonders for your muscle gaining efforts. One supplement in particular which has received much publicity is glutamine. Spend some time in the gym listening to the weightlifters and bodybuilders chat about their favorite techniques and supplements, and sooner or later you’ll hear someone mention glutamine. You may be told that this supplement is extremely helpful in growing your muscles, and you may even be told that it is essential for any muscle building at all. Do you really need glutamine supplements for your body building program?

Glutamine is the most abundant amino acid in the body. (Amino acids are the building blocks of protein.) That much is true. But what about actual supplementation? The major reason that glutamine is believed to help muscle is that studies proved it beneficial in trauma patients. Studies have shown that muscle loss can be reduced in patients with severe trauma such as in the case of burn victims or AIDS patients. The problem is that this kind of stress cannot be automatically compared to the kind of stress your body undergoes during exercise. While there may be certain situations in which such a supplement would be helpful, glutamine supplementation is probably not necessary in the majority of cases. You have to remember that much of the hype that surrounds this product and others like it comes from the supplement companies themselves. Always remember to stick with the essentials of progressive resistance training and increasing your calories, however popular a bodybuilding supplement may be.

Why do bodybuilding supplements like glutamine sell so well? They do well because bodybuilders, like most people, prefer to look for a seemingly magical product that promises immediate results. Unfortunately, so many people in our society have become accustomed to looking for shortcuts and short term gratification. It’s particularly sad when you consider that learning how to gain weight naturally is not as difficult as it may seem. The real magic pill is combining the right knowledge (weight gain diet plus proper workout routines) with determination. The beginner must understand that weight gain, like most worthwhile goals, requires diligence over the long term.

If you’re feeling discouraged, consider the following. Most great things in life are not accomplished with one incredible act. On the contrary, both our successes and failures in life almost always come from the accumulation of small choices over time. You will accomplish more working out a few times a week than you will in one super long workout. Whatever you choose, keep the long term in mind and rest assured that living your dreams tomorrow, in both bodybuilding and beyond, are well worth the price you pay today.

Ready to take the next step in building muscle? Download our free report on how to avoid messing up in the gym and get started on building your muscular physique today. Learn the best true bodybuilding workouts now.

Home Gym Review -a General View

The number of people working out at home is increasing at an astonishing rate, and so are the number of manufacturers who make such home gyms. Every home gym has its own unique pro's and cons. This article will provide you with reviews of the top home gyms in the market.

By Robert Frost

The number of people working out at home is increasing at an astonishing rate, and so are the number of manufacturers who make such home gyms. Every home gym has its own unique pro’s and cons. This article will provide you with reviews of the top home gyms in the market.

Weider home gym’s are some of the top rated in the market today, and they have a wide following. Weider had recently introduced a new system called the crossbow. This system is quite unique, because it does not use the old weight system for resistance, instead it uses rods. The rods have been carefully designed to provide resistances between 5-240 pounds, which can be further increased to 440 lbs. You can get this for around $500.

Marcy home gym review- Another well known fitness company with some good range of products is Marcy. There a lot of bodybuilders using the home gyms from this company. There range include the Multi-station, Power-station and the Premier series. All of them are equally good and only vary in there price and functionality.

Power house home gym review - They have a popular brand called the PH-1300. It acts like an universal gym, but needs weight stacks to be separately bought by the person. The good part is that the basic version of this gym could be bought for just under $350, but the weights need to bought separately, which could eventually increase the price. Also the cable system for this home gym is not very strong, and has been know to give problems in the past.

Gold’s home gym - They make a very popular home gym called the power-flex. The resistance in this equipment is through a set of bows. It comes pre-installed with 210 pounds of resistance which can increased with the help of extra bows to 410 pounds. There is also a rowing machine incorporated in this equipment, which can be used for cardiovascular workouts.

Hoist home gym’s - The Mulit-gym H-100 is the high end model made by these manufacturers. It can be quite expensive for beginners, as it sells for $1500, and is mostly bought by advanced users only. The design of this machine is quite unique, as it helps save a lot of space. The quality of the material is also very good.

Tuff Stuff Home Gym Review - Another well know manufacturer, Tuff stuff makes some good home gyms including the CFM-555. This equipment is a universal home gym with a single weight stack, and retails for approximately $1200. The CFM rates highly on the comfort levels and has some good padded support. Also a large number of exercises can be performed on this machine, making it very versatile.

The home gyms reviewed above are just a few of the vast range a person can choose from. Also it is important to remember that when making a choice a person should consider his requirements and budget before purchase.

To get complete reviews of different home gym's visit our website at- Home gym reviews

Do You Think You're A Hardgainer?

If you've spent some considerable time trying to build a more muscular appearance but haven't had much success, you may be tempted to label yourself as a hardgainer. Is there really such thing as a hardgainer?

By Jon Cardozo

You may have been thinking of yourself as a hardgainer because you’ve had trouble building muscle recently. Is this label really accurate? Just because you’re a skinny guy who’s having trouble gaining some muscle weight doesn’t mean you should label yourself with such a negative title like hardgainer.

If you’ve spent some considerable time trying to build a more muscular appearance but haven’t had much success, you may be tempted to label yourself as a hardgainer. Your colleagues in the gym may have even given this label to you. Is there really such thing as a hardgainer?

The debate between nurture vs. nature has been going on for a long time, and many have gone so far as to blame their entire circumstances on their genetic inheritance or their upbringing. It might be tempting to blame all your failures on genetics. However, before we start to blame our parents for the genes that they passed on to us, we may want to take a minute and examine our actions that have led to failure. Of course every individual has unique abilities and genetic advantages. Certainly some individuals possess greater intelligence than others, and it seems fairly obvious that some trainees have a strong tendency to gain muscle with less effort. Should you give up because of this? I don’t think so.

You may have to accept the reality that gaining muscle is not going to be a walk in the park for you, and you probably need to forget about those guys that seem to make progress almost effortlessly. If you’re willing to make the commitment to obtain the right knowledge, and if you accept the possibility that you’ll need to work a little harder than the next guy, you will be able to make significant gains. You need to take on a challenging program of progressive strength training along with an adequate weight gain diet.

You must change your attitude and believe that you can gain muscle. Believe it or not, your way of thinking can dramatically influence your results in the gym. If you enter a weightlifting program with the idea that you’re not going to succeed, you’ve already limited your results from the very beginning. Every obstacle will seem greater until it appears to be insurmountable. If you start by telling yourself that it can’t be done, then your mind will not be able to find creative solutions - hope leads to creativity. So what’s the solution? First, drop the title of hardgainer. Then get yourself in a comprehensive muscle building program designed to build massive gains as quickly and naturally as possible.

Download our free report on how to avoid the top 20 mistakes in the gym. Visit our web site to learn the most effective hardgainer workout to gain muscle naturally. Brought to you by Jcardozium.

The Only Surefire Way To Build Muscle

If you've been struggling to build muscle, this could be of one of the most important articles you read this year.

By Jon Cardozo

If you’ve tried to gain muscle over the past year but can’t seem to make much progress, I want to speak to you briefly about a crucial component of your success. The most important factor in any strength training or mass building program is not any supplement, protein shake, or even the exact workout routines you perform. It’s consistency.

You have probably heard this at different times in your life. You’ve heard it stated in different adages like “inch by inch it’s a cinch” and “try, try again” along with a dozen other clichés. You probably brushed it aside at the time, since our tendency is to search for the magic bullet - the one key that will unlock all of our desires with the least amount of effort. Unfortunately, we inevitably learn that there is no magic bean that can replace due diligence, determination, and, most of all, consistency. Despite the constant marketing efforts from the companies on TV and radio, the latest supplement or exercise machine will fail to give you as much benefit as a solid program followed over many weeks and months. Always remember that our greatest successes in life almost always come from many small individual choices over time. The small actions on a consistent daily basis will accumulate and have a massive effect in the future.

You should consult books to gain the right knowledge, but you must understand that any muscle building program will require a significant commitment over a long period time. These courses give you the knowledge to succeed, but you must apply them consistently to achieve any real long-term results. Personally, I’ve often chased the latest fad only to be disappointed and eventually start all over again. Jumping from program to program will give you nothing. Reading a popular fitness book without taking action will do nothing to build muscle, nor will an inconsistent effort in the gym. If you make a decision that you’re in this for the long haul, you have essentially guaranteed your success from the very beginning. Any flaws can be corrected, and any obstacles can be overcome as long as you’re committed to achieving your goals.

Download our free report on how to avoid the top 20 mistakes in the gym. Visit our web site at http://maximum-muscle-gain.com for the most effective advanced bodybuilding workouts to gain muscle naturally. Brought to you by Jcardozium.

Strengthen Your Bodybuilding Regime

Most people want to be in great shape but many just don't know how. Getting to the gym is only half the battle; what's really important is having a great bodybuilding regime and sticking to it.

By Bud Sayce

Most people want to be in great shape but many just don’t know how. Getting to the gym is only half the battle; what’s really important is having a great bodybuilding regime and sticking to it.

There are so many bodybuilding routines and programs available that it can be a hard to find the one that’s best for you. How can you be sure that you’ll get the results promised in the sales brochure? Why choose one plan over another? Will you find a bodybuilding regime that you can actually stick with?

Here are some tips to make it a little easier to find a great regime and get the results you want:

* Look for Top Marks

Ask for advice from your friends and read online blogs. If you think you’ve found a bodybuilding regime that can deliver what you’re looking for, see what others have to say about it. Ask if the program or product has been tested.

Ask other athletes and instructors. Go online and search for consumer ratings or fitness blogs. Don’t take the sales brochure as gospel; conduct your own research to find empirical data and experimental results.

* Find Fitness That Fits

It’s important to ask yourself if the program is right for you. It’s even more important to answer correctly. Don’t choose a bodybuilding regime that is too taxing for your body, or settle for one that won’t challenge you to your full potential. You need to know whether the routine is right for you. Commit to a bodybuilding regime that meets your personal requirements based on your age and training level, the duration of the workouts, and whether you fall into the product’s target demographic.

Your body is unique, so the program that worked wonders for your neighbor might not be best for you. Some routines, for example, are simply too taxing for teenagers with smaller and less developed muscles. A seasoned bodybuilding veteran, on the other hand, won’t benefit form the degree of training offered in a beginner’s program.

* The Whole Routine

A successful bodybuilding regime will provide results by incorporating a number of elements. Look for a routine that clearly states goals and encourages success. The program should have training loads, progress monitoring and recovery periods. You’re investing money, time and energy, so insist on more than a simple “just do it and see” semi-promise. You need assurance that the program you choose will bring major results.

Look for a bodybuilding regime that incorporates progressive training. The routine that you choose must offer guidance on changing your workout loads, as well as periodic progress monitoring. Do one-rep maximums, take regular measurements and be a common visitor to the weight scales; it’s the best way to directly measure your progress and success.

Recovery periods are frequently overlooked in bodybuilding regimes, but are essential to your success. Your body will be working hard and it will also need to rest. Periods of recovery are absolutely necessary, so look for a routine that incorporates regular rest periods into every phase of training.

* Stick it Out

Sometimes, success isn’t about the movement, but the duration of the routine. Repetitions are important for realizing optimal results in any fitness routine, but it’s important to progress gradually from level to level.

Look for a bodybuilding regime that clearly indicates the length of time that you should spend on each level, before progressing to the next. Don’t move too quickly, or push yourself too hard. If you suffer an injury or feel like a failure in the early stages of your routine, it will lessen your chances of working hard and achieving your goals.

When you’re serious about getting in shape, and you’re ready to meet your full fitness potential, take the time to find the bodybuilding regime is made to work for you.

Contributor Bud Sayce is an author for numerous popular Internet sites, on outdoor sports recreation and outdoor recreation issues.

A Strong History Of Women's Bodybuilding

The history of bodybuilding spans hundreds of years, yet relatively few pages are dedicated to the role of women in this sport. While it may be short in length, this chapter is strong in character and accomplishment.

By Horace Jurdon

The history of bodybuilding spans hundreds of years, yet relatively few pages are dedicated to the role of women in this sport. While it may be short in length, this chapter is strong in character and accomplishment.

History dictates that bodybuilding was typically a male-dominated pastime, and women had a relatively late start entering into the sport. In spite of this delayed introduction, these athletes quickly rose to the top. Their strength in spirit, as well as body, allowed them to heartily overcome the sexist stamp that was placed on them when women’s bodybuilding competitions first took place.

The first important chapter in women’s bodybuilding features a Californian by the name of Lisa Lyon. Born in 1953, Ms. Lyon was a UCLA graduate and a student of the Japanese martial art Kendo. While still a budding bodybuilding enthusiast, Lisa was encouraged by premier bodybuilding promoter Arnold Schwarzenegger to join a women’s competition. Schwarzenegger saw big potential in Lyon’s small dancer’s physique, and his vision paid off; Lisa Lyon took top honours in the first women’s bodybuilding championship.

The history of women in bodybuilding continued with Rachel McLish. This powerhouse was named champion of the first Miss Olympia bodybuilding women’s competition, sponsored by the International Federation of Bodybuilders (IFFB). Considered by many to be the epitome of women in bodybuilding, McLish combined aesthetic good looks with sheer muscle. More than just an icon, this Texas-born athlete helped to define the sport of women’s bodybuilding.

If McLish was the feminine embodiment of women in bodybuilding, Bev Francis presented the muscular extreme. This Australian shot putter-turned-bodybuilder co-starred with Rachel McLish in the movie “Pumping Iron II: The Women”. Her incredible appearance and awesome muscular bulk incited both awe and shock in spectators at women’s bodybuilding.

The organizers and sponsors of women’s bodybuilding competitions began to ask, “how much is too much”? Since Francis first hit the spotlight as a finalist in the 1986 Ms. Olympia competition, this question has continually created controversy within the sport of women’s bodybuilding.

In 1991, a new “less is more” trend in women’s bodybuilding became apparent when the extremely muscular Bev Francis placed second to a more slender athlete by the name of Lenda Murray. Following this victory, Ms. Murray went on to claim victory at eight more Ms. Olympia titles. Since her last win in 2003, Lenda Murray continues to be hailed as one of the most popular and successful women’s bodybuilding figures.

There are, of course, many other important names in the history of women’s bodybuilding. Juliette Berman, known as the “Dutch Superwoman”, won the Ms. Olympia competition in 2001. Professional IFBB fitness competitor Mandy Blank was a leader in the movement of more slender women in bodybuilding. Here focus was on shaping the muscular body into an aesthetic form, rather than beefing it up to become hugely muscular.

Monica Brant, another important figure in women’s bodybuilding, was named Fitness Miss Olympia in 1998. Another important name is Sharon Bruneau, a Canadian model who left the runway, entered the gym, and became a hardcore female bodybuilder and fitness competitor.

Despite the efforts that these incredible women have undertaken, men continue to have a hand in the sport of women’s bodybuilding. Many people, particularly men, hold a disapproval (or maybe a fear) of super muscular women. For this reason, there was a decrease in financial support of traditional bodybuilding competitions that promoted muscle mass, with more funds being designated to those featuring more slender physiques. The obvious sexist double standard this demonstrates has not halted the decline of the sport for women.

The history of women in bodybuilding, and modern sport in general, owes a great deal to the strength that these women have displayed. They have overcome obstacles to bring the sport to where it is today, allowing all women the opportunity to work hard and achieve their full potential.

Freelancer Horace Jurdon contributes to numerous popular Internet magazines, on outdoor recreation and recreation center themes.

Steroids And Your Blood (part 2)

When it comes to glucose, a body-builder is not too concerned, although he should while on medication as the blood sugar levels can be adversely affected. If we add that fact that most body-builders take in abnormal levels of carbs, these extreme levels could be the onset of diabetes.

By Mick Hart

When it comes to glucose, a body-builder is not too concerned, although he should while on medication as the blood sugar levels can be adversely affected. If we add that fact that most body-builders take in abnormal levels of carbs, these extreme levels could be the onset of diabetes.

Aspartate transferase; This is an enzyme that is present in the heart and liver and if it’s level is at a raised count, it would normally indicate the presence of viral hepatitis or too much alcohol. It can also put down to the breakdown of skeletal muscle tissues, a result of heavy weight training. The normal levels present are measured at about 45.

Alaine Transferase; Found in the liver, a normal count is 45 and it is also higher in males, but the levels of this enzyme will increase under the affects of alcohol or through any virus present in the body and other diseases such as Sarcoidosis can also increase the level.

Alkaline Phosphatase is one of the enzymes that is found in our liver and our bones and its average range can vary on whether our bones are growing or not, so it tends to increase as we get older. Body builders will only experience increased levels if they use growth hormone in their cycle and it is advisable to inform your GP, otherwise you might be diagnosed as having bone disease. The normal average range found present in a fully grown adult is between 30 and 95.

Another enzyme that tends to have a high rate in body builders is Creatine Phosphatase, whereas a high rate in a less active person would indicate kidney disease, a muscular injury or acute injury. A doctor may look suspiciously on your high levels although only probably due to the 500lb dead lift you did the day before, where as my elevated levels would be due to the supplement I take with creatine monohydrate. The average rate is 225.

BUN (Blood Urea Nitrogen) levels is another good one as elevated levels (normal 9 - 24) can indicate a high protein intake or excessive protein breakdown (Duh! Remind the Doctor about the 3 - 4 whey protein or protein isolate powder preparations you take in a day). Now this is one where your Doctor needs to be reminded that as a heavy weight trainer you will be taking lots more protein than the normal or sedentary person.

There exists a 17-alpha-alkylated chemical attached to the majority of oral steroids, which stops the liver from destroying the active ingredients once it passes through. This will cause wear and tear, so if you have a tendency for liver problems you should avoid oral anabolics that have been treated with 17-apha-alkylated. If you should be in any doubt you should buy the Layman’s Guides I and II to find a more liver friendly anabolic stack.

If you want to gain massive LEAN muscle... a genuine bodybuilding and anabolic steroids coach Mick Hart Gives 100% USEFUL Information You Can Use in the Gym Right Away

Are You A Skinny Muscle Person?

You see them everywhere in advertising. Muscled, buffed, smooth hard bodies are promoting everything thing from cars, tools and even beer. We are bombarded by the advertisements, visuals and suggestions that our lives will be forever changed if we only had that body. Build bigger muscles in 10 minutes a day and you too will rock. What most advertisements and weight loss systems fail to tell you is not everyone's body is the same!

By Keith Crovatt

© All rights reserved Keith Crovatt

You see them everywhere in advertising. Muscled, buffed, smooth hard bodies are promoting everything thing from cars, tools and even beer. Obviously, the marketing behind this muscle building practice works but that is not the point behind this article.

We are bombarded by the advertisements, visuals and suggestions that our lives will be forever changed if we only had that body. Build bigger muscles in 10 minutes a day and you too will look like the model. This is what is suggested. What most advertisements, self help books and weight loss systems fail to tell you is not everyone’s body is the same!

Trying to grasp and capture the variation in human physical properties and appearance is also known as anthropometry or the measuring of the human being. Utilizing these bodily dimensions and then customizing products around it, is quite a common practice in fields like ergonomics, clothing design, even architecture.

This practice is not so much so in the field of fitness, health and wellness, weight loss and management, and overall optimal functioning type considerations, products and services. We have somehow overlooked, underestimated or not considered it seriously enough it seems. It can in fact hold and harbor some real secrets, cues and clues as to what to expect when we use the one to better understand and maximize the other. Quite the thought! How revolutionary is that?

A much better way to analyze our bodies is using body mass index calculations (BMI) and individual assessments directed by experts that understand your body type.

Skinny muscle people are also known as being ectomorph types. The characteristics are as follows:

- Hard time building any muscle

- Shoulders and hips are the same size (with little variation)

- Slim

- Smallish build

- Tendency to ‘over-train’ somewhat

- Thin

- Weight fluctuates a lot and significantly

Sound familiar? The common mistake many people make in trying to build muscles and get the buffed body is not understanding their body type will make a big difference in the results.

Some initial exercise suggestions for this body type or shape: - Heavy weight workouts

- All muscle groups need work (regularly and frequently)

- Cardio

- 2-3 exercises per body part

- 3-4 sets with 6-10 repetitions

Results: strength and muscle added top priorities and outcomes, with persistence and disciplined work

Recommended work could include: - Core Training

- Kickboxing Class

- Martial Arts

- Tae-Bo

- Treadmill

- Walking

- Work on buttock and thigh area

What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you are doing on the exercise front to let the shape come to its full potential:

DO NOT: - EAT or consume lots of empty calories convenience, junk, fried or fast food

- Have trans-fats in your diet

- Skip any of your meals

DO:

- Eat lots of protein and carbohydrates(grains, granola, nuts, dried fruits)

- Fats and healthy oils (as much as 30% of total intake calories)

It follows that many feel that your body type, shape and physical characteristics and feature can oftentimes greatly affect the nature, intensity, type and duration, frequency and effectiveness of your exercise routines, workouts and regimen overall.

Body shape or type are just parts of the large puzzle in question here for either fitness training, weight loss and management and overall toning, sculpting and functioning. You will achieve superior results when the program you use matches your body type. Thin, ectomorph bodies respond very well to specific muscle building practices to produce killer muscles. Go forth, learn, lift and live the life you were given. Blessings!

Finally exposed! We blow the lid off of the bodybuilding and supplement industry to reveal the honest and unbiased truth about gaining strength, building muscle and melting away unwanted body fat. Claim a copy of your free book ($30 value) "The Top 20 Ways to Screw Up in the Gym" Click here => http://www.KillerMuscles.com

Burn Fat-build Muscle

Your fitness goals will be determined by your physique, body weight and genetic background and most importantly, it will be a program you will want to do on a regular basis.

By Rob Ryan

Your fitness goals will be determined by your physique, body weight and genetic background and most importantly, it will be a program you will want to do on a regular basis.

Most fitness beginners are suffering from inactive lifestyles and poor eating habits, causing a downward unhealthy trend that can result in always being overweight and possibly being burdened with chronic diseases if a change isn’t made beforehand.

Taking action is the most important part, so getting motivated to exercise is one of the biggest barriers facing those that truly want to get on the road to looking and feeling good.

If your not willing to apply an intense workout, don’t even bother and just continue to watch the pounds pile on while you not only start to look worst, you will feel worst. Intensity is good and effective and if you continue, it won’t be long before you begin to look and feel so much better.

Most people start a workout program because they are overweight, so at the start of a workout regimen it is always a good idea to perform more cardio type exercises, in order to prevent building muscle under fat.

Now, as you start to take off the weight with heart pounding, sweaty cardio routines, you will want to include strength training routines into your program also and as time goes on you will be able to apply more mucsle building workouts.

On the off days, it’s not a bad idea to try and do about 20 minutes of cardio to keep your weight in check.

The intense non-stop muscle building routines will also have a fatburning effect. Of course, if your not eating right and eliminating all bad eating habits, it will be a never ending struggle to truly get fit.

Around 15 years ago or so, A terrible malfunction with a bench press nearly caused catostrophic damage to my face and possibly death, so I decided to create a device and workout regimen that could produce the results I was striving for and it will be available to anyone that is also seeking excellent workout results. Read Bench Press Horror:

The terrible experience turned out to be a blessing in disguise, because it inspired the WorkoutBandit that is incredibly effective for exercising all of the major muscle groups with fatburning and bodybuilding results. You can control your weight while reshaping your entire physique.

I never had the desire to work so hard to look like the Arnold but it has kept me in the shape of men half my age and I only workout three days a week for 45 minutes. I’m 52 ripped years old.

Having formed a fitness program at an early age now makes it actually quite easy to stay in shape. Since I never had the desire to invest a lot of time to get really ripped, the regularity of my three days a week workouts lets me maintain a good physique.

Joining the Chicago Health Club ( Bally’s ) in 1973 introduced me to the new Nautilus equipment. These machines would enable you to get the intense precise movement and resistance necessary for a good fitness regimen.

An almost fatal or terrible bodily injury incident using a 175 lbs. bar bell motivated me to design a piece of equipment that performs just like the Nautilus apparatus that worked so well and I havn’t used weights since.

I certainly didn’t have the room or money for an expensive giant piece of equipment, so I used my fabricating skills from my body shop experience to create a device that would offer the same resistance and movement.

It’s important that you start some kind of exercise or physical activity but if you implement an intense full body workout on a consistant basis the transformation can be unbelievable and this positive effect will motivate you to continue on a regular basis.

For maximum results, you need to raise the bar and workout 5 to 6 days a week for 45 to 60 minutes. ( You will get quite ripped )

Being able to accurately strengthen and sculpted each major muscle group is essential to a contured physique. Even if your genetics have not blessed you, you can still get into the best healthy physical condition possible.

If your already having trouble with weight control or obesity it’s real easy to end up with a piece of equipment or diet program that you will end up not utilizing properly or it is something that simply does’nt deliver on the advertised promises, or your not willing to work hard enough to make it actually happen.

Applying a structured workout and diet plan with precise guidance and a workout routine that allows a continuous fluid movement between muscle groups, will give the best chance of finally reaching your fitness goals.

Years of experience has taught me the correct way to achieve a healthy physique, all done with observation and application.

If your ready to finally get into the physical condition you’ve been desiring, The WorkoutBandit can make it happen. This is a fatburning, bodybuiding program that can work for anyone that applies it.

You can perform literallly dozens of bodybuilding exercises, that will target all the major muscle groups and you’ll be able to avoid boredom by mixing up the routines.

People from alll walks of life can benefit with The WorkoutBandit, including athletes, seniors, women and physical therapy.

If your not up for a really hard workout The WorkoutBandit can also be used for mild strength and flexibility training.

Before you buy the next big strength training program, look into Intense fatburning, bodybuilding strength trainings plus many more fitness tips to get into the best shape of your life

The Best Way To Gain Muscle And Not Get Fat

Jimmy Smith reveals the best ways to gain muscle while not gaining fat. His muscle building course, The Muscle Bible, has helped thousand of skinny guys gain muscle and look better.

By Jimmy Smith

Copyright (c) 2008 Jimmy Smith

The main goal of everyone who works out is to build muscle and not get fat. The problem is that these two goals are completely opposite of each other. They both require different goals.

Make no bones about it. To build muscle you have to take in calories because there is no way that you can grow without calories.

Losing fat is different and is going to require to eat less food and be in a negative calorie balance because that allows your body to use stored bodyfat for fuel.

Most people end of spinning there wheels and spending too much time doing both. This cause people to have that skinny but not big enough look that is in between cut and big

Most people accept that they need to add some small amounts of fat if they are going to get bigger. It is the small amount of fat that we can control.

The secret to gaining muscle without getting a gut.

You have two choices when you are trying to build muscle. You can only do one of two things.

The worst thing that you can do is decide that you want to get big and just eat junk food. They become a human buffet since they think that any hunger pains means that they aren’t growing.

The current thinking of how to build muscle and burn fat is useless since the ones who promote it are likely using drugs. I’m sorry to say but you aren’t an exception.

These people are going to do nothing but eat for four to six months, which is the time period that most people try to add muscle in. All out eating everything that you eat is a horrible method since it will cause you to store calories in your gut.

The second option and better option is to use small cycles of eating large amounts of calories to add muscle over a four to six week period so that you can grow but keep your stomach small.

I know that you are thinking. How many calories do I need to take in and how much muscle can be built during this phase.?

You’ve heard of the guys who claimed that they can build 20,30, or 41 pounds of muscle in a few weeks or month. I call “bull”, that ain’t going to happen unless you use drugs and adding 10 pounds of muscle will give you a brand new, sleeve busting body. This is only going to happen to people who are brand new to training, have crazy good genetics or are using some other things but for most people this just isn’t going to happen.

A natural individual should shoot for a pound or two of muscle a month. If your diet isn’t optimal or if you are missing meals then you decrease this chance. It is so vital that you recognize and realize this. You need to be on point or else your ability to grow muscle is going to be limited.

The more calories, the greater the chance to build fat. As a general rule, keep it to about 500 calories above normal so that you can keep your body fat in check. The best way to judge if you are gaining muscle and keeping your bodyfat low is to look in the mirror. How are your clothes fitting? Do you still have a flat stomach. If they are staying there then increase your calories slightly.

It is always best to look in the mirror and realize that you are not going to be a pro bodybuilder but someone that looks really good. Aiming to hit the exact number of calories that you read about isn’t going to get the job done and it isn’t going to work. Everyone has a different metabolism and you need to play with your own calorie requirements and try to see what works best for you.

Just keep in mind , the better you control your diet when you train for size the less time you have to spend dieting and the more time you can spend growing. The best way to add muscle is to decide that you are going to do it slowly. Trying to get too big, too fast will only result you adding more fat than muscle. There’s no reason to stuff you face full of fat foods.

Jimmy Smith,CSCS, is the author of the Muscle Bible and is a training advisor for Men's Fitness and Maximum Fitness magazines.His Muscle Bible program has helped thousands of people gain muscle. His muscle building course guarantees that you will add 10 pounds of lean muscle onto your frame without drugs, expensive supplements or by spending all day in the gym or your money back plus some. His muscle building secrets can be found at http://www.ineedmuscle.com/

Difference Between Male And Female Post Workout Nutrition

There was many differences between male and female post workout nutrition. Multiple arugmens rage on the most important meal of the day for muscle building purposes. What are the best methods? Is it really that important to eat after you train.

By Jimmy Smith

Copyright (c) 2008 Jimmy Smith

This doesn’t really get discussed much and everyone pretty much assumes it is the same, it isn’t and there’s one big difference that most people don’t account for. The psychology difference between men and women is the single biggest determing factor in their post workout nutrition. Here’s an example of how you would describe the importance of post workout nutrition to a man versus to a woman.

Man: “Go home, make sure you get your protein shake in the car or right when you walk in the door. You better take some carbs with it as well, maybe a sweet potato or oatmeal. Oh, it would be a good idea to add some creatine in too.”

Woman: “Is today going to be the day that you’ll try a protein shake? No? Ok, how about eating some chicken, maybe in a salad and a few pieces of fruit? You don’t feel like eating right after your workout? Ok, then wait 30 minutes to eat.”

That is a huge difference right there. One is assertive and indicates that unless you have your protein and carbs or protein and healthy fat post workout that you’ll run the risk of eating muscle tissue and not recovering. The second is like pulling teeth and hoping that there will be compliance.

That’s not to say that women are difficult, it’s just that they can’t mentally picture themselves eating food right after they workout and most women don’t even want the 100 calories or so that come in a protein shake.

It’s just a case of not being able to knock a wall down with a hammer. You have to go around the wall. Explaining the benefits of proper post workout nutrition might work for 1 out of every 5 women so don’t give up but don’t think you are going to educate everyone.

The best way around it is to work hard at making sure the other meals are point on. Post workout nutrition is important but it isn’t any more important than any other meal a day. It’s the classic thing that you see with 15-18 year old guys. They work out, have a shake and some carbs then don’t eat for another two hours until they have pizza and wonder why they don’t grow.

I’ll take someone not eating the proper macronutrients post workout if they will be as perfect as they can personally be for the rest of the day. It’s a lesson that needs to be learned by everyone who steps foot into a gym. Don’t beat yourself up if you don’t eat right after you train, life gets in the way but don’t be afraid to test the waters either.

Ok enough psychology. What are the best formulas and methods for maximizing post workout nutrition? It really stays the same for both men and women. I generally recommend:

20-40 gram of whey protein 5 grams of L-Leucine 5 grams of BCAA

2 tbsp natural peanut butter.

Now it gets interesting when we look at fat loss versus muscle building.

For adding muscle, I recommend a carb source such as oatmeal or yams that are slow absorbing and therefore don’t spike your blood sugar levels. We do not some sort of insulin spike post workout but not too much as it can lead to a double release of insulin.

For dropping body fat, I recommend 10-20 grams of glycine and 10-20 grams of glutamine. These amino acids are known for having a distressing effect on the body so that we can repair optimal and they will be likely turned to glucose to provide energy in the absences of carbs. This is another way to replenish used muscle glucose and recover without carbs.

Jimmy Smith,CSCS, is the author of the Muscle Bible and is a training advisor for Men's Fitness and Maximum Fitness magazines. For more information on his muscle bible course that will add 5 pounds of muscle onto your frame or your money back plus some visit http://www.ineedmuscle.com/musclebiblepriority.htm

For Lightning Quick Size Try The Fastest Way To Build Muscle.

The fastest way to gain muscle is with an intensive workout routine, coupled with a proper diet and adding some much need supplements. Please also understand we are not including steroids to aid us.

By Dr. Gain Size

The fastest way to gain muscle is with an intensive workout routine, coupled with a proper diet and adding some much need supplements. Please also understand we are not including steroids to aid us.

Your muscles are actually damaged severly when you begin lifting. The muscle fibers begin tearing and your body sets out to repaire what’s been effected. The muscles will not grow without damaging them, it’s the only way to make them bigger.

Put the muscles under the most pressure possible and cause damage to them quickly. It’s the fastest way to gain muscle. Short reps and lots of weight using proper fundamentals is the sure fire way to gain size. The more damage we inflict, the bigger we get.

Do not allow you body to start feeding on your muscle tissues. You really need to focus on shorter workouts under an hour. Your body uses a ton of energy when your exercise and it will feed on the muscle tissue when there is no other source for energy.

It’s extremely important to stick to a strict diet. Your diet better include some very good sources of protein and includ the supplements creatine and glutamine. They will help repair the muscle tissue damaged during workouts.

Water and carbohydrates need to be replenished right after all your workouts. Stick with complex carbs and eat them right after every workout session. Water levels need to be maintained throughout the day, to help muscles grow.

Start to consume six small meals a day. You want insulin levels maintained all day. Avoid the high glycemic carbs and eat ones that won’t give you a sudden insulin rush. Your should try and eat at least 20 grams of protein with every meal.

Keeping track of what you eat and how hard you work out will help you find the fastest way to gain muscle. Stick to this formula and stay motivated and focused. You should start seeing insane results in two or three weeks.

Explosive muscle gains can be yours. Need a little help along the way? Vist: Muscle Building Tips for great insider tips. Take the first step to bigger muscles and see what your body building future holds for you.

Remember Your Bodybuilding Basics

You have your own reasons for taking up bodybuilding. You may dream of being the next world champion, or maybe you simply want to get in shape. Regardless of your personal reasons, you'll find that bodybuilding is a fun and productive sport that rewards your efforts with serious results. Just make sure that you're following the bodybuilding basics.

By Winifred Holstone

You have your own reasons for taking up bodybuilding. You may dream of being the next world champion, or maybe you simply want to get in shape. Regardless of your personal reasons, you’ll find that bodybuilding is a fun and productive sport that rewards your efforts with serious results. Just make sure that you’re following the bodybuilding basics.

Goals

The first logical step to any undertaking is to set a goal. When you’re just starting out in bodybuilding, be sure to set a reasonable and attainable goal. Begin by finding your own answers to a few basic questions:

* Why do I want to get fit?

* What makes me want to be a bodybuilder?

* Do I want to improve myself to please me, or to impress those around me?

With your answers to these questions, you’ll be in a better position to set your goals. If bodybuilding is something that you’re doing because you want to do it, and not because you’re seeking approval from others, you’ll be more likely to meet or exceed your goals. The most successful bodybuilding programs are those that involve participants seeking self-improvement.

Keep Track of Your Progress

It’s important to keep track of your progress along the way. Consider keeping a bodybuilding logbook to record your progress. Make note of the levels you’ve accomplished, and how much closer you are to meeting your goals. For example, you might make an entry that you’ve done ten reps today. In just a week, your logbook may show that you’re doing 15 reps.

You can review the pages in your book and get an adrenaline rush from seeing how quickly you’ve progressed. Make personal notes and comments about how your progress makes you feel. This is a simple method of record keeping that can be one of the most important of all bodybuilding basics, and makes a great deal of difference in the overall success of your program.

Be Committed

It’s important to make an honest commitment to yourself. You must promise to work hard and, if necessary, change your habits to ensure success. Know that achieving a chiseled frame may take a long time and will surely entail a great deal of hard work. Losing fat and building muscle involves an overall reshaping of your body, and learning how to manage diets and supplements, takes time. The best bodybuilding regimes are ongoing programs, so don’t make any promises that you’re not prepared to keep.

Hard Work for Big Results

It’s taken a long time for your body to reach it’s current relaxed and out-of-shape state, so you can expect that it will take a long time to undue that damage. Are you up for the challenge? Becoming fit through bodybuilding involves regular visits to the gym and strenuous exercise routines. You’ll be tearing muscles now and again, and you will learn that “no pain, no gain” is more than just a slogan. Don’t be afraid of the hard work, because it will pay off.

Feed Your Body

When your body is working extra hard, it will need good fuel. This is not the time to start a crash diet. Eat the right things, and make sure you’re getting enough. You need at least three meals a day, but you might find that smaller, more frequent meals are better. Increasing your protein intake will provide better muscle growth and development. Try to minimize the amounts of salt, sugars, fat and alcohol in your diet. Be sure to drink plenty of water to optimize your muscle volume.

Sleep is also essential for building a healthy body, particularly when you are working so strenuously. Bodybuilding regimes push your muscles to the limit, and without proper rest between sessions, all of your hard work will be in vain. You and your body need sleep, so make sure you’re getting enough.

Exercise has very little to do with the most important bodybuilding basics. Your real success will come from setting realistic goals and working hard to achieve them. If a sculpted body will make you happy, go ahead and get started. If you strive for success, you’ll surely attain it.

Freelancer Winifred Holstone enjoys writing articles for a variety of popular Internet sites, on recreation travel and knitting subjects.

Steroids And Drug Testing (part 1)

Virtually all competitive sports involve drug testing in many of their events. In most cases, although some may argue this point, it is a fact that the vast majority of the competitors have been using, or are still using at the point of the competition, performance enhancing drugs. It is simply human nature in a highly competitive athlete to find an 'edge' over his or her competition, and this often comes in pharmaceutical form, coupled with a plan of action to 'beat the test'.

By Mick Hart

Virtually all competitive sports involve drug testing in many of their events. In most cases, although some may argue this point, it is a fact that the vast majority of the competitors have been using, or are still using at the point of the competition, performance enhancing drugs. It is simply human nature in a highly competitive athlete to find an ‘edge’ over his or her competition, and this often comes in pharmaceutical form, coupled with a plan of action to ‘beat the test’.

Even with power lifting and body-building competitions it is common place for drug testing to be carried out so that everyone is competing at the same level, apart from the individual’s personal talent in that sport. But the truth of the matter is that the winner tends to be the guy who juices and beats the test. It may not seem to be fair but it’s just the way things are in today’s competitive sporting world.

Yes, there are many sporting names out there that find this practise an unfair advantage, but at the end of the day it’s down to the individual, who knows what the consequences are if he gets found to be positive during a competition. Another interesting part of drug testing is how people avoid the test, but for the moment we are going to concentrate on methods that can be employed to beat the test.

Types of Testing Procedure: During athletics meetings the more common body fluid that is tested for the presence of drugs is normally urine. We will be concentrating on dealing with the different procedures that are carried out to test this body fluid, although such procedures carried out to assess blood for the presence of illegal substances are practically the same.

Different laboratory testing processes are employed in the testing for performance enhancers so we are going to focus on just how they work in order to be able to beat them. Step 1 will be well prior to your event, that you find out which type of sample analysis is to be employed so that an effective planning to beat the test can begin as soon as possible.

Gas Chromatography(GC): This methodology uses a separation technique to separate a urine sample into its basic component chemical parts. The substances are passed through chromatographic columns by a gas. chromatography is how we separate mixtures of compounds from each other, and this will lead to identification in the most cases. The chemical compounds found present in the urine sample can be identified by their ‘retention time’ on the chromatographic column - this retention time is unique for each individual drug, allowing them to be identified.

Gas Chromatography/Mass Spectrometry(GC/MS): This technique uses a combination of gas chromatography, followed by mass spectrometry on the chemicals separated out of the urine on the chromatographic column. The mass spectrometry allows exact identification of the drugs present in the urine by actually giving an exact ‘molecular fingerprint’ of the chemicals present. That is to say the chemical structure of the drugs present (the atoms present in the drug, and in the order they are bonded together) is given by this method. This is a very expensive test to use, and it could be stated that only sporting organisations with plenty of cash to hand would use it. The test’s cost is about one hundred pounds or so per sample (about $200 US).

Although the above two tests are very accurate, there is always room for human error. For example, if the machines were not cleaned perfectly from the last sample, and that last sample was contaminated with illicit drugs, then the next sample through (maybe yours!!) could pick up some of the contaminant, and test positive. Therefore, if you test positive, no matter what, then protest. Especially if you know you were ‘clean’ (or should have been clean by the time of the test)

High Performance Liquid Chromatography(HPLC): This technique is of particular interest because it is often used on test samples suspected of containing anabolic steroids. It’s basically similar to GC, except that a liquid is used as a carrier for the sample through a chromatographic column, rather than a gas. HPLC is both sensitive and simpler to do than GC. It is often used to check results from other, less sensitive tests.

Find out how to build some serious lean muscle... using Safe Methods of Steroid Use with rebel bodybuilder and steroid coach Mick Hart's highly acclaimed Layman's Guide To Steroids

Bodybuilding Workout Program For Beginners

A beginners muscle building weight training program. This easy to follow bodybuilding exercise routine allows you to workout every second day, alternating between working your upper body and lower body. This workout routine sticks to the basics and keeps things simple, allowing you to make steady strength and muscle gains on a weekly basis.

By Lee Hayward

“I just started going to the gym and I’ve been doing a lot of reading about working out and it seems that the more I learn, the more confused I get. There is so much conflicting ideas out there that I almost feel like giving up because I don’t know what to do”

This is one of the most common questions that floods my e-mail inbox on a daily basis. For people who are just getting started with a bodybuilding workout program the whole process can be a mind boggling experience. There is so much conflicting advice out there about weight training and exercise that you really don’t know who or what to believe anymore.

I understand what you are going through because I went through the same thing when I began bodybuilding over 17 years ago. People always have a tendency to make things more complicated then they really are. But when you put aside all of the hype and get down to the basics you can see that building muscle and getting in shape is not very complex.

Don’t get hung up on having the perfect training routine, with the precise number of sets and reps, or following the perfect eating plan, etc. Just get started and do it. You can figure out the details and find ways to improve as you go.

I am going to outline a good beginners bodybuilding weight training program that you can follow. You do not need to have any fancy exercise equipment. In fact you could follow this routine with a basic home gym set up. But if you have the option, I would recommend that you join a commercial gym. In a commercial gym you’ll have access to top quality fitness equipment and you’ll also be able to feed off the energy of other fitness minded people and this will help keep your enthusiasm high. And this will help motivate you to stick to your workouts and make improvements.

Start off by working out every second day. This will give your body plenty of time for recuperation and muscle growth. Lifting weights will cause minor damage to the muscles and then the body reacts by building the muscles bigger and stronger in order to handle the demands that are being placed upon them. Muscles do not grow while you are working out; they grow while you are resting. Once you workout you have to give your body time to repair and build the muscles. Then you simply repeat the entire process of working out and resting.

A common mistake that a lot of novice bodybuilders make is thinking that the more they workout, the better results they will get. This is not true because what happens is the muscles get broken down, but they never get a chance to build back up. This is what is referred to in bodybuilding as “over training”. When you over train your body can’t build new muscle and you may even lose some of the muscle mass that you have now.

Here is a good solid workout routine that you can follow. With this routine you split up your workouts by exercising your upper body during the first workout, and then exercising your lower body during the second workout.

WORKOUT 1: (upper body)

Bench Press 3 sets of 10 reps (for the chest)

Lat Pull Downs 3 sets of 10 reps (for the back)

Seated Shoulder Press 3 sets of 10 reps (for the shoulders)

Bicep Barbell Curls 3 sets of 10 reps (for the biceps)

Triceps Push Downs 3 sets of 10 reps (for the triceps)

WORKOUT 2: (lower body)

Leg Press 3 sets of 10 reps (for the quadriceps)

Leg Curls 3 sets of 10 reps (for the hamstrings)

Leg Extensions 3 sets of 10 reps (for the quadriceps)

Standing Calve Raises 3 sets of 15 reps (for the calves)

Abdominal Crunches 3 sets of 25-50 reps (for the abdominals)

With this routine you workout every-other-day and alternate the two workout routines. So for example: Perform Workout 1, Take a day of rest, Perform Workout 2, Take a day of rest, and then repeat the cycle with Workout 1.

Prior to each exercise do 1 or 2 light warm up sets using about half of the weight that you would normally use for your working sets. Start off with light weights for the first couple weeks, you should be able to do all the sets and reps without much struggle. Then gradually, over time increase the amount of weight that you are lifting.

A good goal would be to add 5 lbs. to each exercise each week. For bigger exercises like bench presses, pull downs, leg presses, etc. this will be fairly easy to do, but for smaller exercises like bicep curls and tricep push downs you may not always be able to make those 5 lb. jumps in weight. There is a big difference between adding 5 lbs. to a 250 lb. leg press compared to adding 5 lbs. to a 25 lb. bicep curl. So just keep that in mind and do your best to increase your strength whenever possible.

When you are just starting out, keep it simple, do not complicate things. Keep your workout routine simple and just focus on being consistent. The biggest factor with success in bodybuilding is to just stick with it and focus on making small frequent improvements overtime.

“inch by inch life is a synch… yard by yard life is hard”

Lee Hayward is a Physique Transformation Specialist who is committed to helping aspiring bodybuilders and fitness enthusiasts gain muscle, burn bodyfat, and develop the lean muscular body that they desire. Visit Lee's website to download a F.R.E.E. copy of his "Bodybuilding Nutrition Made Simple" e-Report. http://www.leehayward.com