May 2023
vol:2 Issue:1
5 Tips for Keeping Your
Eating Plan On Track
With summer just around the corner we are going to give our visitors a few hints to help you shed those last few pound before donning that swim suit. So put down that cookie, lose the can of pop and pay attention.
- 1. Eat Your Breakfast!!!!
Your body been starving all night long, so feed it what it needs. If your like most people and just catch something fast your setting your self up for a bad day where you will be playing nutrient catchup all day. This affect you workout and everything else you do. Eat sufficient protein (30-40 grams), complex carbs (like oatmeal) and a piece of fruit (Fuji Apples are Great) to begin your day.
- 2. Limit sugar consumption
Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen stores, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Replace sugary beverages like soft drinks and juice with water; coffee, tea or diet soda.
- 3. Avoid drastic calorie reductions
Any competitor who drastically cuts calories to try to get leaner for a show learns that that’s not the best way to diet, they usually end up looking flat and depleted. The same holds true for non-competitors; aim for a modest decrease in calories instead. Smaller bodybuilders shouldn’t cut more than 200-300 calories per day, and larger bodybuilders shouldn’t cut more than 500.
- 4. Eat 5—6 meals a day
Dieters often decrease the number of daily meals in an attempt to reduce calories — a big no-no. If they were to eat six meals a day versus three with the same total calories, they would lose more fat because more meals burn more calories [by increasing thermogenesis, the production of heat, in the body]. Calculate how many calories you want to consume per day (see tip 3), and spread them evenly across 5—6 meals.
- 5. Rotate your Carbs
Try eating about one gram of carbs per-pound of bodyweight for 3—5 days — these being low-carb days — and doubling that for the next 1—2 days, then repeating that cycle. If you weigh 200 pounds, eat 200 grams on low-carb days and 400 grams on other days.
Following these simple but helpful tips will keep you on track toward your summer weight lose goals.
Stay Strong, Stay Healthy
Mary Joe....
The worlds #1
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Lean Muscle Mass And Strength Booster!
Creatine Monohydrate Highlights:
- 100% HPLC Tested Creatine Monohydrate
- The Purest Creatine Available
- Fastest Lean-Mass Gains
- The Most Effective and Popular Supplement Ever
How can Creatine help you achieve your goals?
Creatine monohydrate has started the revolution of sport supplements in the early 90's by delivering steroid-like results naturally for the first time. The creatine pool in your muscles is responsible for donating phosphate groups to regenerate used up ATP, therefore it serves as cell energy reserve for muscle contractions. In addition, creatine is able to boost cell volume inducing higher muscle protein synthesis. Creatine Monohydrate has been proven in hundreds of clinical studies to increase the total muscle creatine pool comprising of free creatine and creatine phosphate. This increase leads to significant muscle size and strength gains, and better sport performance, as well as beneficial non-sport health effects.
How should you integrate Creatine into your daily routine?
Divide your body weight in pounds by 6. That is the amount of creatine in grams you should take daily in the loading phase (first week of use). After that period take half of that amount for maintenance. Use on an empty stomach mainly after training with simple carbohydrates. Use 12 oz. of fluid for every 5 grams of creatine to achieve proper solution. During the use of creatine, make sure you stay well hydrated all the time.
Little Known Facts:
- Did you know that not all creatine sources are created equal ? Only the patented Creapure™ and Ultrapure™ creatines are pure and reliable sources for health conscious athletes. Look for their logos on the label!
- Did you know that creatine has many non-sport benefits like shortening rehabilitation time after muscle disuse atrophy, lowering blood lipids and insulin-potentiating effect?
There are many more research trails going on using creatine for many non sports related duties. We will post any that show promise for your health and athletic goals.
Live Strong and Train Hard....
Big ZZZ
Lemon Herb Salmon with Zucchini & Sweet Potatoes
This a recipe I down loaded about 2 years ago from Damn Delicious a site found looking for a way to kick up my fish meals, and it is great for a quick meal that taste amazing. I also add chopped sweet potatoes with this as it bakes in the oven as all foods come out about the same time and it is delicious. Give this on a try as it is very very good!!
Ingredients List:
- 4 zucchini, chopped
- 1 large sweet potatoe chopped
- 2 tablespoons olive oil
- Kosher salt and freshly ground black pepper, to taste
For the salmon
- 2 tablespoons brown sugar, packed
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1/2 teaspoon dried dill
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried rosemary
- Kosher salt and freshly ground black pepper, to taste
- 4 (5-ounce) salmon fillets
- 2 tablespoons chopped fresh parsley leaves
Directions:
- Preheat oven to 400 degrees F° Lightly oil a baking sheet or coat with nonstick spray.
- In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
- Place zucchini and sweet potatoe in a single layer onto the prepared baking sheet. Drizzle with olive oil and season lightly with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
- Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.
- Serve immediately, garnished with parsley, if desired.
Serves 2 hungry athletes! Serves 4 normal people.
Live Strong and Train Hard....
Big ZZZ
Claves seem to be one of the most difficult muscles for a bodybuilder or any athlete for that matter to get to grow. I have seen many sprinters with some of the highest calves ever but they can explode from a dead stop to a max speed in just a few step. Contrast that with the long distance runner with long skinny calves that keep him going for very long distances with what seems like very little effort. Each has a predominate portion of either fast twitch muscle fiber for explosive movements or slow twitch fiber that provide a prolonged effort over vast amounts of time. Training to get these bad boys bigger and stronger has to be a love affair because it is long and hard work.
Training Frequency:
Now even though calves are a dense and fibrous muscle group you do not want to train them everyday as some have said. Training calves will actually lead to them becoming smaller and weaker, which is the exact opposite of what you want. We find that training calves 4 times a week in split sessions to be the best way to increase muscle mass, improve flexibility and allow for complete recovery. Remember your using your calve in just about every standing or moving exercise you perform. So junk the every other day or every day routines they don't and won't work for those looking to build calves where there were none.
The routine:
| Workout #1 Monday - Thursday |
|
Exercise
|
Sets
|
Reps
|
|
Seated Calf Raises
|
3-4
|
12-15
|
|
Donkey Calf Raises
|
3-4
|
15
|
| Workout #2 Tuesday - Friday |
|
Seated Calf Raises
|
3-4
|
8-12*
|
|
Top Presses on 45° Leg Press
|
3-4
|
20-25
|
- Do full repetition and not short choppy reps as those will build nothing. Stretch your calve between sets, but don't over stretch. Focus on the movement with your mind and feel the muscle move the weight not momentum.
- *Increase the weight each set as reps decrease always trying to increase reps with more weight.
|
Whats New In Sports Fitness - News & Observations
Light activity every day keeps disability at bay.
If youcan push a shopping cart or a vacuum everyday which doesn't take a lot of effort, but enough of this sort of light physical activity every day can help people with or at risk of knee arthritis, avoid developing disabilities as they age. This according to a new study by Northwestern University. It is known that the more time people spend in moderate or vigorous activities, the less likely they are to develop a disability, but this is the first study to show that spending more time in light activities can help prevent disability, too.
Exercise more, eat less? This may be harder for most than you think!
I have said and so may have you, “If people would just exercise more and eat a little less we wouldn't have all these health problems”. Well according to a new study at Texas A&M University this problem may be a little more complex than just those simple words. The study says the issue complex because the problem has many drivers that are hard to break. The drivers are divided into four categories: social, environmental, behavioral and biological. Each driver presents its own unique problem and each are intertwined with one another.
Eating More Protein as You Age Increases Longevity!
Protein Consumption Linked to Longevity: National Institutes of Health (NIH) A high-protein diet during middle age was associated with higher mortality in a new study. In adults over 65, however, a high-protein diet was linked to lower mortality.
ALLMAX Nutrition
ISOFLEX CHILLER
Citrus Peach Sensation!
:: From the Manufacture ::
Functional Benifits
- Whey Protein Isolate
- 27g Protein Per Scoop
- Mixes Instantly
- TRULY SUPERIOR PROTEIN: 27g of Pure Protein per serving that has been laboratory tested, certified and approved. 90% Protein Content from only Native and Intact, Non-Denatured Whey Protein Fractions.
- ULTRA-PURE: ISOFLEX uses a unique protein extraction technology called Hybrid-Ratio Ion-Filtration (HRI). A hybrid of two technologies that produce a truly superior ultra-pure WPI. While other brands use Concentrates, ISOFLEX users know that Isolates have a superior protein percentage and won’t settle for non-Isolate blends.
- NEVER LOSE YOUR SCOOP: Gone are the days of digging through your protein to get your scoop. SCOOP-LOCK is ergonomically designed to lock your scoop into place the first time and every time! And it’s right there at the top of your ISOFLEX when you open it! Scoop-Lock is available on all Isoflex products and it’s only from ALLMAX.
- THE TASTE YOU CRAVE, THE RESULTS YOU DEMAND: Don’t give up taste to get the power of Whey Protein Isolate! The first thing that really sets ISOFLEX apart from any other protein powder on the market is its taste. It tastes amazing!
- ANYTIME & ANYWHERE: We all know how important it is to get our protein in during that precious anabolic window. Because of the high quality and purity of ISOFLEX, you get some of the fastest protein absorption out there. ISOFLEX mixes well in a shaker cup but can be combined with other ingredients in a blender as a smoothie too. Take ISOFLEX anytime and anywhere you need it.
Our Conclusion:
ALLMAX Nutrition ISOFLEX - This is one of these smoothest protein powders we have tested this year so far! All flavors tested very well with Peach Sensation coming out as fantastic. Mix 2 scoops with 1 cup OJ, 2 table spoon plain Greek yogurt and 10 ounces water you have the best protein drink you will have tasted this year! This is an excellent toolbox addition!!! Recommendation: 8.0 / 10.0
NOW Sports
Beet Root Powder
Super Food!
:: From the Manufacture ::
Functional Benifits
- Super Food
- Pure Powder
- Naturally Occurring Nitrates
NOW® Sports Beet Root Powder is a pure derivative from non-GMO beets that’s dried and not extracted. Beets are a true superfood and are naturally abundant in a variety of nutrients including nitrates. Each tablespoon serving of NOW® Sports Beet Root Powder is equivalent to 2.5 whole beets.
- NOW Sports products are comprehensively tested so you can trust that our products are pure and effective for every level of athletics.
- PURE POWDER: A pure derivative from non-GMO beets that’s dried and not extracted.
- SUPERFOOD: Beets are a true superfood and are naturally abundant in a variety of nutrients including nitrates.
Our Conclusion:
NOW Sports Beet Root Powder - Pure Beet Root Powder NOT an Extract!! This is one of the best beet root product we have tested in 2023. When added to your pre-workout your workouts will soar way beyond anything you can imagine. You get about 33-35 serving per bottle. Very cost effective and well worth the price! An excellent toolbox addition! Recommendation: 9.0 / 10.0
RSP Nutrition
AminoLean Recovery
Post Workout Amino Acids!
:: From the Manufacture ::
Functional Benifits
- BCAAs & EAAs for Recovery
- Natural Electrolytes and Minerals
- Vitamin, C, Vitamin D, Zinc, and Reishi Mushroom help boost your immune system.
- BCAAs & EAAs - AminoLean Recovery contains a complete spectrum of vegan amino acids for post workout & muscle recovery. It includes a proven 2:1 ratio of BCAA amino acids plus all 9 Essential Amino Acids to support the entire recovery process.
- Natural Electrolyte Powder - Rapid hydration support from a unique blend of natural electrolytes and 72 trace minerals that are easily absorbed by the body to replenish the electrolytes & minerals lost through sweat.
- Immunity Boost - Whether you're looking for an immunity boost post workout or just extra daily immune support, AminoLean Recovery features Vitamin C, Vitamin D, Zinc & Reishi Mushrooms to support a healthy immune system & optimal recovery.
- Clean & Premium Ingredients - AminoLean Recovery is vegetarian friendly, suger free and contains no artificial flavors or colors. Perfect intra workout or post workout recovery drink. Take on non-training days to optimize recovery or even as hangover cure.
- All-in-One Support - AminoLean Recovery is so much more than just a post workout supplement. It is all-in-one support that can be incoroporated into your daily wellness routine. The more recovered you are, the more you can achieve.
Our Conclusion:
RSP Nutrition AminoLean Recovery - Excellent Intra Workout drink the keeps your body read for the next set and speed your recovery between workout! For persons under 220 pounds 1 scoop works very well but those over 220 most needed more than 1 scoop & some used 2 complete scoops with very good results. Recommendation: 7.2 / 10.0
