Wednesday, April 21, 2010 2:48:37 PM
I recently started my contest prep for the Western Province bodybuilding champ in August.
I'll keep track of my diet, cardio and training. Well at the moments nou big changes has been made, i just started cutting all the shitty stuff that has no bennifits to my goal(sugars, full cream milk, bread, chips, candy. ect). My salt and sodium use still pretty much the same, ill start cutting salts and sodiums closer to contest time.
My training is Monday-back(thickness)
Tuesday-chest and bi's
Wednesday-Rest
Thursday- quads and hamms
Friday-back(width)
Saterday-shoulders and tri!s
Sunday-off
At the moment i dont do cardio, i'll intreduce cardio at 12 weeks out.
Meals is as follows:
Breakfast- 1cup oats and proteinshake(whey)or 12 egg whites and 3 whole eggs.
Midday- 3 chicken breasts(fillerts), half cup oats
Pre-workout- whey shake +flaxoil
Post-workout- whey shake(60g)
Midafternoon-3 chicken breasts and half cup oats
Dinner- 3 chicken breasts and steamed veggies + flaxoil.
This will stay the same for the next 4-5 weeks, then the carbs and fat ratios will start to change, less carbs and more fat with each meal, to the point of reduction that the only carbs i eat for the day will be at breakfast.
Tuesday, April 13, 2010 7:15:25 AM
I have recently did a supplement stack wich is pretty good.
Niox- nurtex research
Gaspari- size on
Cellmass- bsn
Ok here is how to apply.
Niox 30min pre-workout(under a 100kg, 4 pills, over 100kg, 6 pills) on an empty stomach.
Size-on you mix into a 1l water bottel and you sip on the mix between sets.
Directly after training you drink your Cellmass.
Wait 10-15min and take you whey shake (60g). Its sounds like blah blah blah, but the sciens behind the products actualy works together very well. Niox is a nitric oxide stimulator, wich increase bloodflow and oxygen to the working muscle, now you throw in the size-on wich is a great creatine matrix supplement. Now you can be sure all te creatine and nutriants are shuttlet to the working muscle and not to the toilet(you will feel a great painful pump in the working muscle). Next step you start sipping on your cellmass directly after training while stretching the exercised muscle wich will increase you insulin sensitivity to restore more glycogen in the muscle to speed recovery and keep the muscle anabolic. Try it to feel and see the diffirence!
Monday, June 22, 2009 5:02:47 PM
Protein is made up of amino acids wich is the building blocks for new muscle tissue and to build and repair damaged muscle
Protein's energy stats is 4calories wich meens 1g protein has 4calories ,carbs has the same calerie count and fat has 9 calories per 1g
So when trying to lose weight or on a diet remember rather over eat on protein than on carbs and fat
The body burns calories to break protein down to its simplest form wich is amino acids (atkince diet) so u eat and feel full but in reality ur body is working very hard and burning calories
Protein use for a day should b atleast 2g per kilo body weight meening ur weight in kilogram x 2
Exp bodyweight-60x2 =120
Ok that 120 is the amount of grams u need in a day if u weigh 60kg then u devide it by six for 6 meals a day and there u go so it ur (weight x 2)%by 6 and u get 20g of protein per meal for 6 meals Good protein options lean turkey, chicken breast ,lean steak, fish, eggs,whey protein,and if u a vegan soy protein is very good alternative
In bodybuilding protein is ur best friend and for weightloss its a must
When ever in doubt overeat on protein and keep carbs and fat to a minimum
High protein low carb diets just remember fiber 20-35g atleast a day and lots of water
Thursday, June 18, 2009 3:31:27 AM
1 Animal pak(super multi- vitamim)
2 Animal cuts (brilliant fat burner with natural duiretic)
3 Whey protein (ssn choc mint)
4 Cytomaize (post-workout shake waxymaize creat product)
5 m.a.p altered state (post-workout competition strength nitric oxide)
6 Bcaa (branch chain amino acid powder mix with water during training)
7 Glutamine (very abundant amino acid, helps with cell volume boost immune system ect)
8 Vitamin c (between 3-6g a day for healing, joint support ect)
9 Calcium (1-3g a day strong bones aids in fatloss ect)
10 ZMA (brilliant befor bed boost natural testosterone and growth hormone levels and aids in a good deep sleep)
There is my top 10 list for now take a look if u have any questions plz feel free to ask me
Wednesday, June 17, 2009 1:49:01 PM
Tips on weight training
1 leave ur ego outside the gym 2 use propper weight with decent form if u cant do 8-12 quality reps nice and controled then ur weight is to heavy (we r training muscle not ego)
If u start out then start at the basics the foundation must b good in order for u to become great with basic i mean bench press barbell squats deadlift shoulder press leg press barbell rows barbell bicep curls tricep dips ect. Old school if u will but these moves have been around for ages and for a good reason coz they work
These moves or mefodes is called compounds they work a big part of the body (diffrent tipes of muscles at the same time wich makes the body more anabolic )
3 less is more when u start out 60-80min 4times a week is what u should aim to do good quality sessions and enought time for ur body to rest , repair and grow remember u dont grow in the gym u grow if u eat right and rest well so dont spend 3hours training and think thats the way and thats what it takes (work smarter not harder)
4 group a big muscle with a small muscle for a training session for inst.
Back and biceps
Chest and triceps
Legs and abbs
Shoulders and calf
Keep it simple
5 when u go train then thats what u do train dont go to check the honies or the hunks or chit chat u r waisting ur and other poeples time
Dont be a sad case but let people know that u there to train.
6 when u done with ur session dont waist time start feeding ur machine (protein shake quick carbs)asap
7 stretch to speed recovery and to avoid injury
Saturday, June 13, 2009 4:46:39 PM
Tips for fatloss
1 try doing cardio first thing in the morning on emty stomch or after weight training session(when glycogen stores is at the lowest). In mornings do 40-60min low intensity cardio like walking swimming or cycling. After weight training however keep it 20-30min to avoid becomming catabolic(body starts breaking down muscle tissue for fuel)which u dont want because that is weight loss not fat loss
2 to burn more fat u need less fuel meening carbs. Once u start lowering carb intake ur body has no other choice but to go find the next energy source wich wich will be glycogen stores and low glycogen stores meens fat burning
3 keep carbs low but protein high to avoid muscle breakdown(catabolism)and to repair damaged tissue and keep metabolism up and running
4 use good fat (omega 3,6,9 flaxseed,olive oil etc. U need fat to burn fat CLA is also very good for fatloss supplement
5 drink lots and lots of water to flush the toxins your body is breaking down out
6 keep salt and sodium levels to a min. becuase all it does is hold water back and that can meen u r already ripped but the muscle cant be seen because of excess water under the skin
7 rest is a big part of fatloss if u dont sleep enought or to much weightloss will b impered good nights sleep(8hours) is best same goes for training effort if u dont give ur body time to relax and repair ur body will start to store fat to keep up with the energy demand that u are placing apon it and overtraing can set in and coupled with that is ingeries wich impairs fatloss
8 never go hungry eat every 2-3 hours 5-6 times a day. Frequent meals meens no over eating and loss temptation to eat something that ur body does not need plan ur meals for the day (it takes a little more of ur time but at the end it meens less time on the treadmill or cycle
9 implement a cheat meal once evey 10 days to reward ur efforts and to help u keep motivated keep it simple(pizza slice,a chocolate,steak and chips,cake slice ect.
10 plan ur journey make goals for urself short term and longterm and reward urself becuase u made it YOU made it happen (buy a new dress or jeans something u could never buy for urself) make a realistic deadline and make it say in 6weeks i want to drop 5kg or 2cm of my wheistline and go hard to reach that goal
11 seek professional help like a dietrition or exercise specialst and do reseach read books ask people that know
12 stay positive and stay motivated remember any journey no matter how big or small it all starts with taking that first step so go on life is to short to waist it wondering could i have or what would have been if i did
Friday, June 12, 2009 1:17:58 PM
To lose weight'water' quicly . Lower ur salt and sodium intake and the simple sugars and do some kind of activity to sweat 'jip thats fine aswell' just aslong as u get ur sodium and salt flushed out quicker and just replace the fluid u lost with green tea or good old h2o u will look and feel better and more confidant in no time
Tuesday, June 9, 2009 3:28:51 AM
This is a place where u can ask the questions u never get to ask ,from precontest to fatloss to healt to supplements
U can post fotos if u r prepping and blog ur progressBodybuilding for every one
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