Tag Archives: weight lifting

dirty bulk

Dirty Bulking – Not As Dirty As You Think

by 3J Nutrition

I believe it is time I addressed a misrepresentation that is common in the bodybuilding community when it comes to dirty bulking.  Working with many clients who range from the average joe to pro level bodybuilders, I have come to realize that many people are using the phrase “dirty bulking” to eat foods that are completely unacceptable for the term.

Here is the issue, many people believe that dirty bulking means they can eat pizza and fast food.  The thought of it is obscene to a nutritionist like myself.  The dirty bulk was not made to be an excuse for amateur  bodybuilders to eat like crap and then complain when they realize all they did was gain a bunch of extra body fat with the same amount of muscle they would have gained if they did it correctly.

As a sports nutritionist I follow a strict code of healthy fats, lean proteins, and complex carbohydrates.  For 80% of people this approach is all they need to bulk.  With such measures and a calorie surplus they can gain the 1-2 lbs a week and keep their bulk clean, hence the term “clean bulk” or “lean bulk.”  So where is the issue, you may ask?  The issue comes with people eating crap food thinking that its acceptable in a dirty bulk.  So here is what im doing in this article, I will explain what a dirty bulk is and when its ok to transition to a dirty bulk.

dirty bulkA dirty bulk is not McDonalds, Jack in the Box, KFC, or Dominos pizza – it is not processed foods and trans fats. A dirty bulk manipulates macros into something that would not be considered the orthodox 40/40/20 macro split (protein, carbs, fats) that has been popularized to be the best way to bulk.  When you bulk dirty, your main changes in the diet will be increased healthy fats and a switch from complex carbs to semi-simple carbs.

Here is a short list of complex carbs and semi-simple carbs for reference:

Complex carbs

black beans

brown rice

sweet potato

yams

quinoa

Semi-simple carbs

white bagel

white bread

white rice

idaho or white russet potatoes

white pasta

The difference between the two is that the glycemic index (GI) and glycemic load (GL) of semi-simple carbs will sit higher, causing more of an insulin spike per meal.  Insulin is one of the most anabolic hormones your body makes, we like insulin so long as it is used in a controlled manner.

So when is it ok to make the switch between clean bulking and dirty bulking?  Remember guys, dirty bulking is a last resort.  If your clean bulking and eating something like 300g protein, 400-500g carbs, and 70g fats only to find that your not gaining weight, its time to make the changes into a dirty bulk.  The first step is to go from complex carbs in your diet to semi-simple carbs.  When you stop gaining weight there and only then do you start to add more healthy fats.  The increase in calories should not go over about 200 calories per every 5 days.  That allows your body to slowly gain the weight.  Remember guys fast weight gain means fat gain.

I hope this article has helped you understand the difference between a clean bulk and a dirty bulk, and define what a dirty bulk truly is.

If interested in becoming a client for diet advice please feel free to visit my website or contact me through email - www.3jsdiet.com3jdiet@gmail.com.

muscle mass

Bulking For Beginners

by 3J, www.3jsdiet.com

This article will focus on the steps necessary to build a bulking diet based on your individual needs. There is a lot of commotion and, therefore, different opinions on how to bulk or the bulking approach.  A few of the popular philosophies like IIFYM (if it fits your macros) and traditional clean bulking (40/40/20) with higher carbs and lower fats will be discussed, as will the distinction between “clean bulking” vs. “dirty bulking.”

Before one begins a bulking program, he has to create such a program that will fit his needs.  Eat too much too quickly and you will just get fat.  Eat too little and you will not have a successful bulk.

picture of man with strong muscle mass

man with strong muscle mass

Figuring Out your Daily Needs:

I cannot begin explain how important it is to begin your bulking diet with a daily caloric goal in mind.  In order to get a rough estimate of what that caloric goal for your body should be, you must calculate your BMR (basil metabolic rate) and TDEE (total daily energy expenditure). Here is how you calculate both:

BMR formula #1 (if you bf is high, use this one… you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X lean mass in kg)

In order to figure out your BMR, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is. If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf checked, they’re horrible). If you cannot find a gym to get tested at, please post up a picture for estimates on a bodybuilding forum, many vets are good at giving estimates.

Total weight x bf (bodyfat) in decimal form = total bf weight

Total weight – total bf weight = total lean body mass

If your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms.

Here is an Example:

6’4 275lbs at 14% bf.  I would multiply 275 by .14 (bodyfat percentage converted from percent to decimal)= 38.5lbs

275 – 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR

BMR formula #2 (only to be used if your bf is under 15%)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

TDEE

Once you have your BMR, you need to calculate your TDEE, this is simply done with some multiplication. You can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The Sweet Spot:

The term in bodybuilding is defined as the amount of calories and macros one needs to gain 1-2lbs of weight per week.  The sweet spot is usually 500-700 calories over your total daily energy expenditure.  There are many factors that come into the sweet spot, and the sweet spot can change as you progress.  Your body is a big fan of homeostasis and will adapt to any environment to the best of its abilities for survival purposes.  Here is an example of the sweet spot changing:

John Doe is 5’11 feet tall and weighs 165lbs.  John is not an avid eater, he eats once or twice a day and regularly consumes 1500-1700 caloires.  It is clear that john has been undereating and his metabolism has slowed down to compensate for the lower calorie intake.  When John decides he wants to bulk, he cannot jump to 3000 caloires.  Instead, his sweet spot is likely going to be somewhere between 2000-2300 caloires.  As john gains weight and progresses, his sweet spot will move up quickly until he has reached a prime metabolism (where his metabolism would be if he was eating correctly in the first place). John will gain weight at 2300 calories for a short while and come to a stall.  When John sees this stall, he should up his calories by 200 for 5 days to see if he is gaining weight again.  This cycle should be repeated until the weight gain continues.  Gaining weight is like an onion, there are layers to it.  As you progress, you must peel of the layers.  Usually a stall means you’re through with the current layer, you must peel it off to continue by adding weight.

picture of steroid user

steroid user

The 40/40/20 approach to bulking has been long known to be the gold standard for good reason, it works for the average bulker. This approach requires that 40 percent of your total calories come from protein, another 40 percent come from carbs, and the final 20 percent come from fats.  Lets break it down so you understand a bit better.

Things to keep in mind:

1g Protein is 4 calories

1g Carb is 4 calories

1g Fat is 9 calories

So you have figured out that you need 3000 calories to bulk (with a TDEE of 2500 this would be the place to start).  OK guys, get ready.. we have some math to do again!

40% of 3000 calories is 1200 calories (3000 x .40= 1200).  So we immediately know that we need 1200 of our 3000 calories to come from protein and 1200 to come from carbs since they both combined have to make up 80% of your daily intake (that’s the 40/40 part of the 40/40/20).

As stated above, we know that a carb or a protein has 4 calories per gram.  We divide 1200 by 4 to get the amount of carbs needed for both.

1200 / 4 = 300

We now know that we need 300g protein and 300g carbs.  We must now figure out the amount of fats we need in this diet.

Since 2400 calories have already been taken by protein and carbs, the last 20% of the calories will be 600. Remember that a gram of fat is 9 calories.  So we divide 600 by 9.

600 / 9 = 66.6 (round off to 67 is fine)

In order to run a successful 40/40/20 split at 3000 calories you need 300g protein, 300g carbs, and 67g fats. Simple enough right?

Disclaimer: The 40/40/20 split is not an ideal split for someone who has a tdee over 3000 caloires.  Simply put, anything over 300g protein is unnecessary for bulking for the majority of the population.  When having to go over 3000 calories one should increase their carbs up to 500g a day and, ONLY WHEN REACHING THAT POINT, should add fats to increase calories past the 3800-4000 calorie mark.

Good meats/protien to eat: Chicken Breast, Turkey Breast, Eggs/Egg Whites, Bison/Deer Meat, 93% and up lean beef (ground beef, roast beef, london broil are just a few examples), Fish (tuna, salmon, talipa etc..), Whey (PWO ONLY), Casien (BEDTIME ONLY), Game meat

Good Complex Carbs: Oats (all natural steel cut/rolled oats), Sweet potatoes, Yams, Ezekiel Bread (or any sprouted wheat bread), Glutin Free Bread, Red kidney beans, Black beans

Good Essential Fatty AcidsAlmonds, Avocado, Cashews, EVOO (extra virgin olive oil), Fish Oil

The IIFYM Approach:

One of the most controversial and talked about approach in dieting as a whole is the IIFYM or if it fits your macros approach.  I personally dislike the approach as its known in the bodybuilding community not because its not effective but because it is highly abused by the general public.  IIFYM requires that you have a set amount of calories and macros that come within the daily needs that you have for your goals.  For example, if you are bulking at 3500 calories, you set your daily goals to 250g protein, 300g carbs, and 90g fats.  Your total calorie count is 3010 which leaves 490 calories for you to eat whatever you want daily, and i do mean anything; You could have pizze, ice cream, waffles, whatever your heart wants.  In theory, the program will work. Will it be as optimal as the 40/40/20 split i have described above? It absolutely will not.  But, one can lead a fairly healthy life and make progress in his bulk using this method.  The issue with this approach comes with people abusing the system by thinking they can eat ANYTHING they want as long as it hits their macro goals.  To the IIFYM dieter “a calorie is a calorie.”  It is at this point that the whole system goes down in smoke.  It also leads us to our next topic.

The “Clean Bulk” vs. “Dirty Bulk”

Lets go back to the last subject we were talking about.  Those who believe they can eat anything they want, e.g. “dirty bulking,” allow themselves to eat fast food and junk food in order to hit their total daily goals.  To the IIFYM bulker who has the notion that “a calorie is a calorie” and “the body cant tell the difference between a simple carb and a complex carb” the world is a free flowing river of junk food and crap that he will put in his body.  Nothing angers me more than these ill advised self-justified notions!  A calorie from a complex carb will affect the  body MUCH DIFFERENTLY than a calorie from simple carbs like sugar/dextrose/high fructose corn syrup.  The most obvious difference will come in the amount insulin spikes after eating complex carbs and simple carbs.  Also, fats play an important part of the human bodies daily process.  There has to be a balance between the different types of fats.  One of the most important balances come from omega-3/omega-6 fats, monosaturated fats, polysaturated fats, and saturated fats.  In all honesty your body needs ALL OF THESE FATS.  But eating fast food and junk will fill your body will too much of one fat and not enough of the other (usually high trans fats and saturated fats).  

So what is the real difference between the clean bulk and the dirty bulk? Simply put, clean bulking pulls macros from complex carbs, has a balanced fat intake, and the correct amount of protein to reach the daily macros prescribed.  A IIFYM dirty bulk will not have the correct balance between fats and will not pull from complex carbs.

When to “Dirty Bulk”

here is a place for dirty bulking in the bodybuilding world.  But it only comes when you have to eat over 4200 calories usually.  At some point,  the lower levels of insulin from complex carbs and the total amount of food that you can eat in a day have reached their limit in weight gain.  At that point, its time to introduce more simple carbs.  Carbs like white bread, white rice, white pasta, white potatoes, or any carb that would be considered semi-simple/simple that is not full of processed stuff is ok! Also, it is a good time to increase your fats for the better duration of your bulk.  I hope this article has given you a new perspective on the correct way to bulk.

noexcuses

Quick guide to workout strategies

The typical power-lifting cycle will consist of three phases: Hypertrophy, strength, and power.  The hypertrophy phase consists of 8-10 reps per set.  This phase may last 1-6 weeks with intensities from 65-79% of one rep maximum (1RM). This phase is also responsible for developing a good muscular and metabolic base for the future.  Rest between each set should stay at 45-90 seconds.  The use of shorter rests in this phase will maximize the natural primary anabolic hormones that are used in muscle tissue growth.  The strength phase is 5-8 reps per set.  This may last from 2-8 weeks with a weight intensity of 80-90% of 1RM.  The rest periods in this phase should be increased to about 5 minutes.  This will ensure the muscles have completely recovered from the higher intensity workout. The last phase is the power-lifting phase.  This will have sets with 1-4 reps at an intensity level of 90-107% of 1RM.  The muscles need more time in this phase to recover to be ready for the next set.  When the final phase is completed it is best to take a week or 2 off from the gym.  This kind of rest will give your body and mind time to completely recover from the tremendous stress put on them in the power phase of the cycle.  It should be noted that this rest could be active rest, which means that you can do other activities other than weight training.

The following is an example power-lifting cycle.

Monday Squats
Wednesday Bench Press
Friday Deadlifts
Saturday Light Bench Press
(optional)

For you to know what your best set of five, four, three, two, or one repetition is take your best and multiply it by the numbers given.

2 reps – ? x 1.06
3 reps – ? x 1.12
4 reps – ? x 1.15
5 reps – ? x 1.18

This will give an estimate of your best 1RM without actually having to do it. Now we have a number to work with.  In doing this you will get stronger.

Fitness Training Books

Stretching Anatomy

See inside every stretch–and maximize flexibility! Stretching Anatomy will arm you with the knowledge to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement. You’ll also gain a detailed understanding of how each stretch affects your body.


Runner’s World Run Less, Run Faster

Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program.

Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner’s World magazine, FIRST’s unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times.


101 Workouts for Women

Muscle & Fitness HERS magazine has provided a program of rapid-fire core workouts for those seeking to “get moving” on a weight-training fitness program or for those who wish to expand, freshen-up, and enhance their workout regimen. There are 101 fully photo-illustrated workouts presented almost one per every page spread.


The Non-Runner’s Marathon Trainer

Athlete. Runner. Marathoner. Are these words you wouldn’t exactly use to describe yourself? Do you consider yourself too old or too out of shape to run a marathon? But somewhere deep inside have you always admired the people who could reach down and come up with the mental and physical strength to complete such a daunting and rewarding accomplishment? It doesn’t have to be somebody else crossing the finish line. You can be a marathoner.


Ultimate Guide to Weight Training for Running

The Ultimate Guide to Weight Training for Running is the most comprehensive and up-to-date running-specific training guide in the world today. It contains descriptions and photographs of over 80 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round running-specific weight-training programs guaranteed to improve your performance and get you results.


Training for Warriors

Training for Warriors: The Ultimate Mixed Martial Arts Workout a fantastic book!


Training Plans for Multisport Athletes

Gale Bernhardt’s training plans have helped tens of thousands of self-coached athletes reach their multisport goals. Every detail of how to train for a triathlon of any distance, an off-road triathlon, or a duathlon is here, including plenty of swim, bike, and run workouts to keep training fresh and breakthrough workouts to make training more rewarding. Bernhardt’s proven methods are the basis for each of the book’s 15 unique training plans, removing the hassle of creating a plan from scratch.


Ultimate Flexibility

Ultimate Flexibility is the book you’ve been waiting for. More than a collection of exercises or an explanation of technique, Ultimate Flexibility is a complete guide to stretching for martial arts, from the very basics of why you should stretch to detailed workout guidelines for every style and level of martial arts practice.


The Shaolin Workout

In his loft in New york City’s Greenwich Village, Sifu Shi Yan Ming trains men and women of all ages, body types and backgrounds in the fundamentals of kung fu. A 34th generation Shaolin Warrior monk from China’s Shaolin Temple—the birthplace of Chan Buddhism and the mecca of all martial arts—Yan Ming teaches the students at his USA Shaolin Temple that there is no better workout program than his brand of kung fu for getting the body and mind into warrior condition.


Marathon: You Can Do It!

Marathon running is a sport that many consider too daunting, better in the viewing than the doing. Olympian Jeff Galloway dispels such notions in a book that takes the mystery — and misery — out of distance running. Marathon! shows how just about anyone can run a marathon and, given the right attitude and training, finish the race.


Triathlon Training in Four Hours a Week

The Transforming Power of Triathlon

Training for a triathlon will get you in the best shape of your life, not to mention give you a new and exciting fitness pursuit. More than that, it will change your life in ways you never imagined.


Better Than Steroids

Better Than Steroids! is a summary of what you need to know to be a successful bodybuilder, athlete or just to look freaking good. It covers in a stepwise fashion, the information you need to succeed. I will review why and how anabolic steroids work, which will lead us into why food programs, eating plans and tricks like the pre and post workout meal are not only comparable to anabolic steroids, but better!


BodyBuilding Books

Body for Life

Bill Phillips had been publishing bodybuilding magazines and marketing nutritional supplements for years when he had a weird revelation at a trade show: many of the most loyal and enthusiastic readers he had were totally out of shape. From that uncomfortable realization came his popular Physique Transformation Contest (top prize that first year: Phillips’s own Lamborghini), now world famous, and this book.


The New Encyclopedia of Modern Bodybuilding

From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book — a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible of bodybuilding.”


Men’s Health Huge in a Hurry

Men’s Health Huge in a Hurry will add inches to your muscles and increase your strength, with noticeable results quickly, no matter how long you’ve been lifting. Author Chad Waterbury offers the most current neuromuscular science to debunk the fitness myths and conventional wisdom that may be wreaking havoc on your workouts and inhibiting your gains. Forget lifting moderate weights slowly for lots and lots of sets and reps.


101 Ways to Work Out with Weights

A book for women who want to improve or start a weight-lifting routine. Another follow-up to our successful 101 Ways to Work Out on the Ball, this book targets another piece of inexpensive yet powerful equipment – dumbbells. Many people buy them but either use them incorrectly or not at all because they’re not sure how. This book gives 101 different exercises for upper and lower body that you can do in the gym or at home.


The New Rules of Lifting

Want to get more out of your workout and spend less time in the gym? Many guys devote so many hours to lifting weight yet end up with so little to show for it. In many cases, the problem is simple: They aren’t doing exercises based on the movements their bodies were designed to do. Six basic movements—the squat, deadlift, lunge, push, pull, and twist—use all of the body’s major muscles.


Encyclopedia of Bodybuilding

The Complete A-Z Book on Muscle Building


Strength Training for Women

A personal trainer in NYC’s Upper East Side, Pagano has dedicated the past 16 years of her life to passing her knowledge and passion for fitness on to other women in the hopes of helping them improve their lives and prevent common diseases like osteoporosis. Her first offering in the crowded self-help fitness genre succeeds impressively well as a resource for women of all ages looking to improve their overall health.


The Body Sculpting Bible for Women

It’s body sculpting at its best–the best exercises, the best nutrition plan, and the best training schedule out there, anywhere. The Body Sculpting Bible for Women, Revised Edition is now bigger and better than ever! Now with updated and revised material, it contains all the original detailed exercises that made it a bestselling phenomenon


Arnold: The Education of a Bodybuilder

Five-time Mr. Universe, seven-time Mr. Olympia, and Mr. World, Arnold Schwarzenegger is the name in bodybuilding.

Here is his classic bestselling autobiography, which explains how the “Austrian Oak” came to the sport of bodybuilding and aspired to be the star he has become.


The Russian Kettlebell Challenge

If you are looking for a supreme edge in your chosen sport—seek no more!

Both the Soviet Special Forces and numerous world-champion Soviet Olympic athletes used the ancient Russian Kettlebell as their secret weapon for xtreme fitness. Thanks to the kettlebells’s astonishing ability to turbocharge physical performance, these Soviet supermen creamed their opponents time-and-time-again, with inhuman displays of raw power and explosive strength.


Hardcore: Ronnie Coleman’s Complete Guide to Weight Training

Ronnie Coleman is HUGE…and you could be, too. From modest roots to international hero, Ronnie Coleman transformed himself from a skinny teen to the biggest man to ever win the Mr. Olympia title. In the most complete collection ever assembled on Ronnie’s training and nutrition program, this amazing champion reveals growth secrets you can use in your own muscle-building quest.


Athletic Development

Athletic Development offers a rare opportunity to learn and apply a career full of knowledge from the best. World-renowned strength and conditioning coach Vern Gambetta condenses the wisdom he’s gained through more than 40 years of experience of working with athletes across sports, age groups, and levels of competition, including members of the Chicago White Sox, New York Mets, and U.S. men’s 1998 World Cup soccer team.


Macrobolic Nutrition

Many people want to attain the muscles and lean body of a bodybuilder but wonder how to do it right. Some have been pumping iron but haven’t been able to get the results they’re striving for. This book gives readers the key to attaining that sculpted body without wasting their efforts in the gym. It explains the principles of the Macobolic Nutrition plan, which can be used to get bigger, leaner, and healthier.


Climaterol

Climaterol is a powerful stimulant that tricks the body into a fight or flight response, which helps burn fat in the body. It also raises body temperature, stimulates protein synthesis, increases energy metabolism, increases amino acid uptake in muscles and stimulates blood flow in the body.

picture of workout, cycle, stack

A downside to Climaterol is that its effects will reverse after prolonged use so a three week on.

A downside to Climaterol is that its effects will reverse after prolonged use so a three week on, one week off cycle is recommended, as well as a post-cycle-therapy drug such as Ketotifen be taken during the off week.

arimidex-image

Arimidex (anastrozole)

picture of arimidex diagram

Many anabolic steroids will convert, or aromatize, in the body into estrogen

Anastrozole

Tetramethyl-5-(1H-1,2,4-triazol-1ylmethyl) 1,3-benzenediacetionitrile

Molecular Formula C17H19N5
Molecular Weight 293.37
CAS Registry Number 120511-73-1
Melting point
81-82 ºC

Although Arimidex does increase testosterone levels slightly in the body, it is more often used in conjunction with other steroids to lower estrogen in the body. Many anabolic steroids will convert, or aromatize, in the body into estrogen, which causes many of the unwanted side effects like bloating and acne. Arimidex is one of the best compounds to lower the aromatizing effect of steroids.

Arimidex® (generic name is anastrozole) is a newer drug developed for the treatment of advanced breast cancer in women. It is manufactured by Zenica Pharmaceuticals and was approved for use in the United States at the end of December 1995. Specifically, Arimidex is the first in a new class of third-generation selective oral aromatase inhibitors.. It acts by blocking the enzyme aromatase, subsequently blocking the production of estrogen. Since many forms of breast cancer cells are stimulated by estrogen, it is hoped that by reducing amounts of estrogen in the body the progression of such a disease can be halted. This is the basic premise behind Nolvadex, except this drug blocks the action and not production of estrogen. The effects of Arimidex can be quite dramatic to say the least. A daily dose of one tablet (1 mg) can produce estrogen suppression greater than 80 % in treated patients. With the powerful effect this drug has on hormone levels, it is only to be used (clinically) by post-menopausal women whose disease has progressed following treatment with Nolvadex (tamoxifen citrate). Side effects like hot flushes and hair thinning can be present, and would no doubt be much more severe in pre-menopausal patients.

For the steroid using male athlete, Arimidex shows great potential. Up to this point, drugs like Nolvadex and Proviron have been our weapons against excess estrogen. These drugs, especially in combination, do prove quite effective. But Arimidex appears able to do the job much more efficiently, and with less hassle. A single tablet daily (1 mg), the same dose use clinically, seems to be all one needs for an exceptional effect (some even report excellent results with only 0.25 mg daily). When used with strong, readily aromatizing androgens such as Dianabol or testosterone, gynecomastia and water retention can be effectively blocked. In combination with Propecia (finasteride), we have a great advance. With the one drug halting estrogen conversion and the other blocking 5-alpha reduction , related side effects can be effectively minimized. Here the strong androgen testosterone could theoretically provide incredible muscular growth, while at the same time being as tolerable as nandrolone. Additionally the quality of the muscle should be greater, the athlete appearing harder and much more defined without holding excess water.

There are some concerns with using an aromatase inhibitor such as this during prolonged steroid treatment however. While it will effectively reduce estrogenic side effects, it will also block the beneficial properties of estrogen from becoming apparent (namely its effect on cholesterol values). Studies have clearly shown that when an aromatase inhibitor is used in conjunction with a steroid such as testosterone, suppression of HDL (good) cholesterol becomes much more pronounced. Apparently estrogen plays a role in minimizing the negative impact of steroid use. Since the estrogen receptor antagonist Nolvadex is shown not to display an anti-estrogenic effect on cholesterol values, it is certainly the preferred from of estrogen maintenance for those concerned with cardiovascular health.

Arimidex has another principle drawback, namely the great price of this drug. Tablets can easily sell for $10 each, becoming quite costly with regular use. Clearly the price of an ancillary drug can be much greater than the steroids themselves, a situation destined not to be popular with recreational bodybuilders. Competitors on the other hand are likely to welcome this item. It can ward off the side effects of strong androgen therapy much better than Nolvadex and/or Proviron, making heavy cycles much more comfortable. As the number of countries manufacturing this drug increases, we may be able to look forward to a reduction in price. Privately compounded versions of “liquid Arimidex” have also been formulated “for research purposes” are also available. Generic tabs are also available and these two forms represent a very cost-effective alternative for buying the brand name drug.

 

eat-to-grow

Eat To Grow

picture of meats and veggies

I am going to attempt to take some of the confusion out of this subject and simplify things for you

 

What if I told you your success or failure in the gym has very little to do with what you do in the gym. You would probably look at me like I was crazy. Guess what, nutrition is by far the most important factor to making progress on any fitness program. Why have the so called “experts” made nutrition so confusing? I am going to attempt to take some of the confusion out of this subject and simplify things for you. First, lets start off by getting rid of the word “nutrition” and call it eating.

HOW MUCH SHOULD I BE EATING?

The first determination we need to make is how many calories should we be consuming each day? Unfortunately, everybody does not have the same caloric demands. Therefore, we must come up with a caloric figure to meet your specific demands. To determine what your caloric intake should be, simply take your current body weight and multiply by 12. The number you get will be the amount of calories you need to maintain your current weight (assuming you are training regularly). If you would like to gain weight, simply multiply your current body weight by a factor of 15. If you would like to lose some weight, simply multiply your body weight by a factor of 10. (Example: Maintenance, 200lb male X 12 = 2400 calories per day).

Remember, everybody has a different metabolism. Therefore, you may need to adjust these factors slightly to fit your specific demands. Basically, these figures serve as an ideal starting point to figure out what your personal caloric demands are.

HOW MANY GRAMS OF PROTEIN, CARBOHYDRATES AND FAT?

I am a strong proponent of the high protein, low carbohydrate and low fat way of eating. I even go as far as putting some of my clients on regimens consisting of 60% protein, 30% carbohydrate and 10% fat. For purposes of this article I will suggest that 50% of your calories come from protein, 30% from carbohydrates and 20% from fat. A gram of protein is equal to 4 calories and a gram of carbohydrate is also equal to 4 calories. Each gram of fat is equal to 9 calories. Now, take the above formula and figure out how many grams of protein, carbohydrates and protein you should be consuming each day. (Example: Maintenance, 200lb man requires 2400 calories, 300 grams of protein, 180 grams of carbohydrate, 53 grams of fat).

WHEN DO I EAT MY MEALS?

I suggest that you consume a meal every two and a half to three hours throughout the day. The easiest way to calculate when to eat your meals is to plan it out in advance. Therefore, write down what time it will be three hours from your first meal (breakfast) and then every three hours thereafter. Basically what I am saying is to eat when the clock tells you to, not when your stomach tells you. (Example: If you ate breakfast at 8:00 a.m., your next meals would be at 11:00 a.m., 2:00 p.m., 5:00p.m. and 8:00 p.m.). Attempt to eat each meal using the 50% protein, 30% carbohydrates and 20% fat breakdown. Also, if your caloric demand is roughly 2400 calories per day try to get in about 500 calories at each meal. Eating in this manner makes it very easy to stay disciplined.

WHAT ARE THE BEST THINGS TO EAT? 

I guess this one depends upon what you like to eat. Remember, I am trying to make this eating concept easy for you. First, let me give you some examples of what protein, carbohydrates and fats are. Examples of good protein include: red meat, fish, chicken, turkey, milk, eggs and whey. Examples of carbohydrates include: rice, potatoes, breads, grains, fruits and vegetables. Examples of good fats include: flax seed oil, safflower oil, borage seed oil, fish oil, conjugated lineic acid and MCT oil. Obviously there are many more examples of the food groups I have mentioned, however, these are the most common.

Using the foods I have mentioned above in the right quantity would give you all you ever needed to succeed in the gym. The problem is preparing food during your busy day is not convenient. Therefore the solution is using meal replacement powders. These powders come in convenient packs, are easily mixed with water and the nutritional breakdown is great. There are many companies such as Met Rx, Myoplex, Perfect Rx and Rx Fuel which make decent meal replacement s. I highly recommend that you incorporate one of these products into your daily eating program. I suggest eating three regular food meals and two meal replacement s per day. If you are trying to lose weight you may want to eat three meal replacement s and two regular food meals. If you are trying to gain weight you may try eating three regular meals and three or even four meal replacement s.

MEAL SUGGESTIONS

The most common complaint about eating properly is not having enough time to prepare good meals. We have already discussed the convenience of meal replacement powders, so I will give you some dishes that are easy and enjoyable. I usually start my day off with a bowl of oatmeal mixed with egg whites, a scoop of whey protein powder, and a tablespoon of flaxseed oil. To spice it up I will add apple filling, cinnamon or equal packets. This recipe is quick, easy, tastes good and yields about 50 grams of protein (8 egg whites and one scoop of whey protein), 35 grams of carbs, 14 grams of fat (flaxseed oil) and roughly 500 calories. As you can see, this concoction fits exactly into my nutritional profile.

Another meal I eat frequently for lunch or dinner is a mixture of white rice, boiled egg whites and tuna (chicken may be substituted). I simply cook about 3 oz. of white rice and boil six eggs. I mix the rice together with six egg whites and one yolk. I then add in a can of white chunk tuna, flaxseed oil and some garlic powder (or your favorite spice). This recipe yields about 60 grams of protein, 30 grams of carbs, 15 grams of fat and roughly 500 calories.

THINGS TO AVOID WHEN EATING

NOT GETTING ENOUGH PROTEIN

Protein is essential in your quest to build quality muscle. The question is how much protein should you be consuming? A good rule of thumb is to consume 1.5 – 2 grams of protein per pound of bodyweight. The easiest way to get enough protein into your body is with a good whey protein supplement. In addition to your meals, mix two scoops of whey protein with some water. Also, try to mix up your protein sources throughout the day. For example, eat tuna at one meal, chicken at the next and eggs at the next meal. No matter what you do, consume at least your minimum protein requirement everyday.

NOT GETTING ENOUGH WATER

Try to sip on water constantly throughout the day. Water may be the most underrated piece of the bodybuilding puzzle. As we know, the body is made up of approximately 67% water. Water is desperately needed to cleanse the body and help to regenerate muscle cells. As a rule of thumb, try to consume at least one gallon of water per day.

NOT KEEPING A DAILY JOURNAL

The first thing I tell my bodybuilding clients is to write down everything that goes into their body. Writing down what you eat is the only way to analyze any changes that need to be made for future progress. It is very hard to make changes in your diet if you don’t know what time you eat, what kind of protein you eat and how many grams of protein, carbs, fats and calories you are ingesting. The more detailed your log is, the easier it will be for you to go back and analyze it.

TOO MANY SIMPLE CARBOHYDRATES

Yes you need carbohydrates in your body. The question becomes are all carbs created equal. The answer is no. Without getting into too much detail, simple carbs cause a high insulin spike because they have a high glycemic index. This is usually not a good thing when trying to keep fat off of your body. Simple carbs are basically your sugars, sweets and fruits. Try to stick to carbs like potatoes, rice and vegetables. The best time to consume simple carbs is within two hours after training. During this period your muscles are very receptive to simple sugars.

NOT CONSUMING ENOUGH GOOD FAT

Yes, you read that correctly. Fat is not always the enemy. There is nothing wrong with consuming moderate amounts of fat in your diet. In fact, research has shown that fat is essential to growth, recovery, skin and connective tissue. A good rule of thumb is to stay away from hydrogenated oils, “shelf oils” and vegetable oils. These are the fats found in potato chips and snacks. Also, limit your saturated fat intake to that which is found naturally in the protein you eat. Finally, make sure you are getting a sufficient amount of essential fatty acids in your diet. Try to add a tablespoon of flaxseed oil to your protein shakes or meals.

DON’T WAIT ANOTHER MINUTE

What are you doing? You should be looking at the clock to see if it is time to eat again. As I stated earlier, eating is the key to your success or failure in the gym. Once you begin to gain more of an understanding of what your body’s demands are, you will be able to customize a more intricate eating plan for yourself. For now, keep a detailed journal and watch your body change for the better