Nutrition Tips from the Pros

Transcription

NUTRITION TIPS
FROM THE PROS
LEARN FROM THE WORLD’S TOP ATHLETES
ALKALINE DIET
THE # 1 DIET FOR MMA ATHLETES
SUPER WIDE BACK
YOUR TICKET TO MASSIVE MUSCLE GROWTH
GROWTH HORMONE
THE POWER TO INDUCE NATURAL GH PRODUCTION
EXCLUSIVE DXL INTERVIEW WITH
FRANK MIR
NUTRABOLICS’ NEWEST MMA CHAMPION ATHLETE
STRENGTH&
ESTABLISHING THE FOUNDATION FOR
PERFORMANCE
It’s ironic that while the vast majority of organic life requires oxygen for its existence, oxygen is a highly reactive
molecule that damages living organisms by producing free radicals. Consequently, organisms contain a complex
network of antioxidant metabolites and enzymes that work together to prevent oxidative damage to cells, organs,
and muscles. Clearly then, nutrition must play a HUGE role in forging a complete, well developed physique.
Nutrabolics has enlisted the expertise of a hand selected group of renowned nutritional researchers to formulate the most nutrient dense and biologically active vitamin supplement in the industry. Using the ORAC (Oxygen
Radical Absorbance Capacity) measure, our team of researchers worked tirelessly until they succeeded in creating this
nutritional powerhouse:
VITABOLIC™
This highly concentrated and biochemically active super nutrient complex crushes all of the generic,
boring, and impotent multivitamins in existence. VITABOLIC™ acts as an extremely powerful free
radical eliminating and singlet oxygen quenching antioxidant.
This nutritional dynamo includes bisglycinate chelate minerals, which represent the most readily absorbable
form of minerals possible, and contains a host of plant-derived carotenoids, which play a critical role in protecting our cells against the damage caused by free radicals.
Additionally, VITABOLIC™ delivers high potency freeze-dried greens and berries for nourishing the body and
fighting the deadly effects of oxidative stress. Boasting a blend of the most potent ORAC laden phytonutrients, indoles,
and biochemicals, VITABOLIC™ is scientifically formulated to offer a systemic (whole body) nutritional solution to the
problem of cellular decay.
Each serving of VITABOLIC™ contains the nutritional equivalent of EIGHT servings of both fruits
and vegetables combined. In terms of biological activity, this results in outrageous enzymatic power
and full spectrum micronutrients. RIDICULOUSLY POWERFUL!
BROAD SPECTRUM VITAMINS AND MINERALS
FREE-RADICAL ABSORBING ANTIOXIDANTS
IMMUNO-PROTECTIVE HERBAL EXTRACTS
*
*
*
CELL BOOSTING ESSENTIAL FATTY ACIDS
*
ESTROGEN BLUNTING POLYPHENOLS
VITABOLIC™ acts as an extremely powerful free radical eliminating and singlet oxygen quenching antioxidant.
A key ingredient found in VITABOLIC™ has been shown to be 550 times stronger than Vitamin E and 11 times
more powerful that Beta-Carotene.
*
CANCER PREVENTING PHYTONUTRIENTS
*
TO ORDER LOG ON TO NUTRABOLICS.COM, OR CALL 1-800-568-8781
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
(key protein source found in
ingredient used in IsoBolic)
Researchers concluded a key protein source found in one of the ingredients in IsoBolic, elevates plasma amino acide over 6x longer than whey
protein alone.
It’s no secret that a diet high in quality protein is absolutely
essential to reaping the benefits of all your hard work in
the gym.
In a clinical study a key protein source found in one of the
ingredients used in IsoBolic was shown to elevate plasma
amino acids for over 6 X longer than whey protein alone.
That’s why Nutrabolics has formulated what some of the top
athletes in the world such as Anderson Silva are calling the
highest-quality protein powder in the world!
Containing fast acting isolates, slow release caseins,
and anabolic active peptides, ISOBOLIC does it all recovery, results, and performance.
ISOBOLIC is so effective that Anderson Silva can’t help
but notice it’s ability to build dramatic lean muscle mass
and prevent the loss of muscle during periods of intense
cardiovascular activity and training.
It’s no wonder why ISOBOLIC is hailed as the most
advanced protein supplement on the market
- bar none!
These statements have not been evaluated by the FDA. This product is not intended to diagnose, cure, treat or prevent any disease.
A NEW ERA FOR DXL
CREDITS
It gives me great pleasure to announce the recent partnership with supplement powerhouse
Nutrabolics. This was a big decision for DXL as
a company but the great people at Nutrabolics
presented us with an offer we just couldn’t refuse.
DXL now has access to a huge family of top
athletes, nutrition advisors, product formulators,
and Executives to cover everything this industry
has to offer. You can still expect cutting edge
content focused on bodybuilding, MMA, nutrition
& supplements, and with Nutrabolics now on
board we are taking it to a whole new level!
Publisher
Nutrabolics is a consistent innovator in the sports
nutrition industry, so much so, that their roster of athletes continues to expands.
Most recent is the addition of our cover athlete, MMA Champion Frank Mir.
After knocking Antonio Nogueira out cold, Frank Mir is the man of the hour. He
has secured his next fight against current Heavyweight Champion, Brock Lesnar,
in what will definitely be the biggest MMA fight of 2009! I have been watching
Frank train for his upcoming battle, and let’s just say that Brock may have a
second knockout coming his way! Frank is one crazy mofo and his training is
the real deal. He couldn’t have said it better when he told Joe Rogan that Brock
better be careful what he wishes for.
Read up on how Frank is preparing for his big fight in his exclusive interview with
DXL (pg. 30). Now that he is using Nutrabolics products I think Brock really better
be careful!
Another addition to Team Nutrabolics is Bodybuilding Prodigy Kevin Tomasini.
Kevin took the Overall title at the Excalibur Show earning him a spot on the radar
as the next big thing. Kevin is now working with Hany Rambod who is best known
for his ability to transform bodybuilding amateurs into IFBB professionals. With
Hany on his side and Nutrabolics supplements in his arsenal, Kevin’s nutrition,
supplementation and training will be destined for victory. Watch for his big reveal
at the Nationals in Miami this November where Kevin will light up the stage as
he competes to earn his IFBB Pro Card. Check out Kevin’s hardcore back training
article to learn how he plans to pack on slabs of shredded muscle mass for the
Nationals. (pg. 58)
This issue we’ve also included some great articles tailored specifically for natural
bodybuilders like myself. Not only will you discover how to boost your natural
Growth Hormone production and capitalize on massive gains (pg. 71), but I will
show you my own three secrets for achieving explosive muscle pumps (pg. 64).
DXL Publications
1.800.568.8849
Editor In Chief
Jayson Wyner
[email protected]
Executive Editor
Aaron Hefter
[email protected]
Managing Editor
Kristy Sutor
[email protected]
Director of Marketing
Carmella Starr
[email protected]
Art Direction
Superscope Media Inc.
416.444.3598 x 223
[email protected]
www.superscopemedia.com
Contributors
Bryan Haycock, Jason Gorney, Jordan Blyth,
Kristy Sutor, Rehan Jalali, Jayson Wyner,
Lance Taylor, Jeff Topham
Photographers
Eric Williams, Trevor Howell,
323 Photografix, Gurm Sohal, Dan Doyle,
Franco Valerio, Isaac Hinds, Walt Ostarly
Illustrations
DXL has evolved, and with our new exclusive partnership with Nutrabolics,
a new era has begun.
Chris J. Flecker
www.chrisflecker.com
Yours Truly,
Cover Photo
Eric Williams
DR Photo Management
www.ericwilliams.LA
JAYSON WYNER, Editor
6 | ISSUE 18 | 2009 DXL
www.dxlmagazine.com | 7
TABLE OF
CONTENTS
Interview with Frank Mir | 30
LETTER FROM THE PRESIDENT
Greetings from
Rodney Dupont
President and CEO,
Nutrabolics Inc.
Nutrabolics Newest Athlete
Supplement Science | 14
Four Ingredients with Proven Results
Nutrition Tips from the Pros | 17
Advice from the World’s Top Athletes
The Alkaline Diet | 22
The #1 Diet for MMA Athletes
The Power Hour | 40
Supplement Advice for Post-Workout
Colossal Leg Blast | 48
With Ben ‘The Showstopper’ White
Super Wide Back | 58
Your Ticket to Massive Muscle
Natural Skin-Bursting Pumps | 64
Three Secrets for Explosive Results
Promote Natural GH Product | 71
Four Steps to Muscle Growth & Fat Loss
The Ultimate Guide
to Supplement Stacking | 74
How Supplements Have Benefited
Professional Athletes
Rising Star | 78
Australian Fitness Model Kerrie Rees
ear Friends,
As we begin another year, my colleagues and I are more committed than ever to serving
you better by understanding your needs and helping you understand our products.
When I was approached with the proposal to have Nutrabolics purchase DXL Magazine,
it was something that truly got me excited. I have been a passionate reader of DXL since
its inception in our industry, and my company has always been a major supporter of the
magazine. And with all of the mixed messages and bias information coming from most
magazines in our industry, I have always had the goal of putting out a no-nonsense publication that would not only make a difference in our industry but would make a difference
to Nutrabolics users world-wide. And now, with DXL Magazine joining the Nutrabolics
family, we have that tool and I give you my word that we will use it well.
Last year was an eventful one for Nutrabolics. We have been working hard on a number
of great product innovations, including the launch of two new products (Fight Factor &
Fighter’s Food) that are the only products specifically created & designed for MMA athletes. In late 2008 we added another MMA Champion to Team Nutrabolics (Frank Mir)
and we are committed to partnering with the top athletes in Mixed Martial Arts, which we
believe is the fastest rising sport in the world today.
The digital world is changing how we live, and we plan on changing with it.
This year we will be revamping our websites, and they will become much more interactive for consumers and users with blogs, videos, and community forums. If you haven’t
already joined, you can do so today by visiting Nutrabolics.com and DXLMagazine.com.
The Nutrabolics Mission is a simple one - to make all athletes better through research
and development in the pursuit of innovation.
We will always be true to innovation, we will always be true to quality, and we will always
be true to results. Our motivation is you, the customer, and our goal is to put out the best
safe & legal supplements backed by proven research.
On behalf of everyone at Nutrabolics, I want to thank you for your support and I look forward to helping you achieve all of your fitness goals for years to come.
Rodney Dupont, President and CEO, Nutrabolics Inc.
8 | ISSUE 18 | 2009 DXL
Illustrations by Chris Flecker
How much protein is
enough?
Specificity of training still
important for athletes.
To get the most from your training you need protein before
and/or after your workouts. Drinking a protein drink is the easiest way to do this. Still, the question of just how much protein
you need at these times has yet to be well studied. Researchers from McMaster University in Canada wanted to find out just
what the dose response for protein was when taken after training. Now, many studies have been done to follow what happens to the protein after you eat it. We know that some ends
up as lean tissue, some ends up being used for other proteins
such as enzymes and other important proteins in the body.
Some also ends up being burned for fuel or broken down for
other purposes, never really contributing to protein synthesis.
This study measured both muscle protein synthesis as well as
albumin synthesis after training legs. Albumin is a blood protein that may be used by the body to preserve excess protein
from being broken down until needed. After exercise, the lifters
drank, in a randomized order, drinks containing 0, 5, 10, 20,
or 40 g of whole egg protein. This was repeated five separate
times, each on different days. They found muscle protein synthesis maxed out at 20 grams of protein. They concluded that
protein consumed after exercise in excess of the rate at which
it can be incorporated into muscle tissue stimulates irreversible oxidation. They found the maximum amount you can drink
without causing excessive oxidation (i.e. wasted protein) was
20 grams. The authors of the study speculated that an athlete
could reasonably consume a 20g dose about 5-6 times per day
without excess oxidation of the protein. Any more than that and
you kick start protein burning which can lead to a dampened
anabolic response to all your protein meals. Clearly, more isn’t
necessarily better…even with protein.
(Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin
Nutr. 2008 Dec 3.)
A universal measure of athleticism is the ability to change direction
while sprinting. This ability is referred to as agility or quickness, and
is a must for such sports as football and basketball. Traditionally,
strength training and power lifting have been utilized in an effort to
increase agility. Old favorites such as squats and power cleans are the
gold standard in schools across the country. Recently researchers at
Edith Cowan University in Western Australia took a survey of the available research to determine whether this traditional training really was
effective for developing agility as measured by “change of direction”
ability. The qualifying studies involving traditional strength and power
training techniques such as Olympic-style lifts, squats, deadlifts, plyometrics, vertical jumping, have mostly failed to produce improvements
in the ability to change direction while sprinting. Looking further, the
training methods demonstrating improvements in change of direction
ability have utilized exercises that more closely mimic the demands of
changing directions. These include horizontal jump training (unilateral
and bilateral), lateral jump training (unilateral and bilateral), loaded
vertical jump training, sport-specific training and general change-ofdirection training. The principle of SPECIFICITY states that the body will
undergo Specific Adaptation to Imposed Demands. This is also known
as the S.A.I.D. principle. Those athletes who train in a way that mimics
the demands of changing directions while sprinting will experience the
greatest improvements in this skill. Those who do heavy squats will get
better at squatting. Those who do deadlifts will get better at deadlifting. Likewise, those who jump and dash from side to side will get better at changing directions at high speeds. So when planning your next
training routine, keep your goals in mind, and utilize training methods
that most closely reflect the demands of the skills you are after.
(Understanding change of direction ability in sport: A review of resistance training studies. Sports Med. 2008;38(12):1045-63.)
What makes CLA tick?
Will light weights work for building muscle?
Conjugated linoleic acid (CLA) is a type of fat. To be more specific, it’s a group of polyunsaturated fatty acids. CLA is found naturally in meat and
milk products. Recently a group of researchers from the University of Hong Kong did an experiment to see if part of the fat loss effect was influenced by the amount of total fat in the diet. They put mice on either a high fat or low fat diet. The results showed that the mice on the high fat
diet showed little if any body weight change. The mice on the low fat diet experienced a 3-6% drop in appetite and bodyweight. Interestingly, the
mice also experienced a rebound effect on their appetite. When compared to what are called “pair fed” mice (i.e. mice fed the same amount of
food) the low fat CLA fed mice still failed to regain as much body fat as the pair fed mice. This demonstrates that the effects of CLA act in the
brain to reduce appetite and in fat cells to reduce fat storage and this effect is reduced on a high fat diet. Give CLA a try next time you’re dieting. Who knows, it may just keep some rebound fat from coming back on.
(Dietary Fat Concentration Influences the Effects of trans-10, cis-12 Conjugated Linoleic Acid on Temporal Patterns of Energy Intake and Hypothalamic Expression of Appetite-Controlling Genes in Mice, J Nutr. 2008 Dec 3.)
Recently researchers at the National Institute of Health and Nutrition in Tokyo, Japan set out to see if light weights, lifted slowly, might increase
muscle size and strength. They used untrained men and assigned them to three different groups, the first group was the light and slow (L&S)
group. They used a 3 seconds up and 3 seconds down cadence with no pause between reps. The second group was the heavy and fast (H&F)
group. They used a tempo of 1 second up and 1 second down and 1 second pause in between reps. A third group was used as a control group
and didn’t lift at all. Each of the groups averaged eight reps per set. They trained twice per week for 13 weeks. The L&S group experienced
respectable results with about a 6.8% increase in muscle thickness. Their one rep maxes (1RMs) increased ~33%. The H&F group increased
muscle thickness by 9.1% and their 1RMs increased 41.2%. At first glance it appears that H&F is clearly the best method. It’s important, however, to keep the proper perspective when interpreting their results. Who would have guessed that using only 55-60% of your 1RM would result
in significant gains? For an untrained lifter, this study demonstrates that weight loads equaling your 20RM can be effective. After a long lay off,
or in the event of an injury however, this light and slow approach is definitely a worthwhile strategy.
(Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young
men. J Strength Cond Res 22(6): 1926-1938, 2008)
TWO household drugs put to the Test.
To breathe or not to breathe…
Many of us are looking for a little something to give us an extra kick during tough workouts. Caffeine is first choice for most people whether it
is in the form of an energy drink or an energy supplement. A recent study out of Baylor University in Texas set out to explore the possibility that
perhaps, caffeine and/or aspirin might enhance performance by decreasing perceived exertion and pain perception. It was thought that because both caffeine and aspirin are known to decrease pain perception, they might increase performance during resistance exercise. The tests
involved subjects receiving caffeine (6mg/kg bodyweight), aspirin (10mg/kg bodyweight) or placebo. Subjects performed leg extensions and
arm curls using their 12 rep max. As expected, caffeine resulted in a significant improvement in strength. The total number of reps performed
as well as the number performed for the first set was significantly increased. Aspirin had no such effect and did not affect any variable measured. Previous research in this area has also failed to show any benefit of aspirin consumption before exercise. In fact, it is well known that
non-steroidal anti-inflammatories (NSAIDs) such as aspirin and ibuprofen actually inhibit the growth response to resistance exercise by blocking
key anabolic messaging molecules. It must also be mentioned that the dose of caffeine used was quite high. For a 175 pound lifter you’re talking nearly 500 mgs of caffeine. That’s way more than is required for extra energy and training drive. Typically 100-200mgs taken right before
training is sufficient.
(Effects of caffeine and aspirin on light resistance training performance, RPE, and pain perception. J Strength Cond Res 22(6): 1950-1957, 2008)
“Remember to breathe” is a bit of coaching that you will hear from just about any personal trainer. Nevertheless, research and practical experience has shown that by increasing abdominal pressure through holding ones breath you can increase the stability of the spine, and thus support heavy loads more easily. This holding of the breath during heavy lifts however can dramatically increase blood pressure. This is not without
significant cardiovascular risks. Recent research out of the University of Montana took a look at the effects of holding your breath and bearing
down, also known as the Valsalva maneuver on muscle strength. They compared isometric leg extensions and curls, shoulder adduction and abduction, and bicep curls and triceps extensions using four different breathing methods; normal breathing, forced inhalation, forced exhalation,
and the Valsalva maneuver. No breathing method had any impact on isometric leg curls, bicep curls, and shoulder abduction; however, forced
exhalation significantly increased peak force during isometric leg extensions, triceps extensions and shoulder adduction. When the subjects
held their breath there was no benefit over forced exhalation. Although they didn’t test squats and deadlifts specifically, this study adds validity
to the recommendation to breathe as you lift, more specifically, exhale as you lift. If you are getting headaches, seeing stars or getting light
headed after a set, it’s most likely because you are holding your breath. You will avoid all of these problems and increase your strength if you
exhale during the lifting portion of your lifts.
(The Valsalva maneuver revisited: The influence of voluntary breathing on isometric muscle strength. J Strength Cond Res. 2008 Nov 28)
10 | ISSUE 18 | 2009 DXL
“I feel AMINOCELL surge through my veins,
fueling every rep with more power than the last”
Ben White, IFBB Pro/ Team Nutrabolics®
WITH THE MOST ADVANCED INTRA-WORKOUT FORMULA!
When IFBB Pro Ben White is looking to add lean muscle to his massive 250 pound frame his intra-workout product of
choice is AMINOCELL™.
Unlike most intra-workout formulas that contain up to 100 different ingredients, AMINOCELL™ is formulated with a combination of only the most absorbable forms of key proven anabolic & anti-catabolic agents. These agents allow for rapid
absorption into your muscles providing immediate results.
A study performed at the University of Glasgow in Scotland reported that when subjects consumed a specific combination
of two of the key ingredients in AMINOCELL™ for seven days, body fluids increased and muscle cells hyperhydrated by 38%
more than Creatine alone and 48% more than Glycerol alone! Hyperhydration has very important implications for muscle
hypertrophy. It is believed to signal processes that increase growth by stimulating protein synthesis while decreasing muscleprotein breakdown. Laboratory studies have shown that cellular hyperhydration actually activates the pathways that turn on
the genes necessary for building muscle! AMINOCELL™ is a True Scientific Breakthrough!
AMINOCELL™ intensifies your workout allowing you to train longer and harder.
If your goal is to build more muscle, accelerate your progress with AMINOCELL™.
Key Ingredients in AMINOCELL™ have been Scientifically Proven to:
•Increase Strength
•Protect Muscle-Glycogen Stores during Training
•Increase Available Energy during Training
•Increase Growth Hormone Levels by up to 400%
SUPPLEMENT SCIENCE
DXL enlisted their team of researchers to reveal four cutting edge ingredients
that are taking the supplement world by storm. Each substance possesses a
myriad of benefits and, when taken in conjunction with proper training, will provide bodybuilders with unimaginable results.
SKYROCKET
TESTOSTERONE
With Cissus Quadrangularis
Cissus quadrangularis (CQ) is an odd
looking vine native to India, Sri Lanka,
Malaysia, Thailand, and Africa. I say
odd looking because it looks as if it has
been squeezed through a Play-Dough
shape maker, ending up with something
that looks like sausage links shaped like
four pointed stars. Anyway, it has been
used in traditional Ayurvedic medicine
for more than a century.
CQ, also known as “bone setter”, first
garnered the attention of researchers
more than three decades ago for its
ability to enhance the healing of bone
fractures. CQ has been demonstrated to
increase the activity of cells that build
bone called osteoblasts. In animal studies, local and systemic administration of
CQ extract caused less tissue reactions
to graphs, significantly accelerated new
bone formation, and reduced healing
time.
Later CQ became the subject of
research on ulcers and other inflammatory conditions. The stem has been
used in the treatment of stomach ulcers
and dyspepsia in traditional medicine in
India for many years. Studies have since
shown that CQ extract can stimulate
gastric cell proliferation, gastric mucus
synthesis and secretion in experimental
models of gastric ulcers.
Even more recently CQ has been tested
for its ability to enhance weight loss.
Turns out the CQ contains a number of
14 | ISSUE 18 | 2009 DXL
AMPLIFY GROWTH
HORMONE
PRODUCTION
With GHRP2
compounds that inhibit carbohydrate
and fat digestion. Early results show
some benefits from using CQ during a
low calorie diet.
Now I’m sure a lot of you have been
thinking, “Bone healing…fine. Ulcer
healing…fine. Weight loss…a little better.
Now show me something interesting!”
Well, this is where things get exciting.
A company called Soy Labs has announced that they have conducted
a study in cooperation with Gateway
Health Alliances to see what effect CQ
extract might have on testosterone
levels. A group of 50 male subjects took
one capsule of CQ extract a half an hour
before meals for 60 days. Blood levels
of testosterone, luteinizing hormone and
follicle stimulating hormone were tested
at baseline, 30 days, and after 60 days
of treatment. Their results were quite
surprising. They report testosterone
levels four times higher after as little
as 30 days of CQ extract supplementation. Testosterone levels remained fairly
stable after the first 30 days through to
the end of the study at day 60.
Cissus Quadrangularis offers a natural
alternative for use as a reproductive
aid or as a steroid replacement. With
results like they report, I can guarantee
you that guys will be beating a path to
the door to get some.
References:
Parisuthiman D, et al. Cissus quadrangularis
extract enhances biomineralization through
up-regulation of MAPK-dependent alkaline
phosphatase activity in osteoblasts. In Vitro Cell
Dev Biol Anim. 2008 Dec 5.
UDUPA KN, et al. Further studies on the effect
Cissus Quadrangularis in accelerating fracture
healing. Indian J Med Res. 1964 Jan;52:26-35.
Jainu M, et al. Gastroprotective effect of Cissus
quadrangularis extract in rats with experimentally induced ulcer. Indian J Med Res. 2006
Jun;123(6):799-806.
Oben JE, et al. The use of a Cissus quadrangularis/Irvingia gabonensis combination in the
management of weight loss: a double-blind
placebo-controlled study. Lipids Health Dis.
2008 Mar 31;7:12.
and muscle to cause anabolic effects.
2. GH regulates the downstream ana-
bolic activity of IGF-1 by increasing the
production of binding proteins (specifically IGFBP-3 and another important
protein called the acid-labile subunit)
that increase the half-life of IGF-1 from
minutes to hours. Circulating proteases
then act to break up the binding protein/hormone complex thereby releasing the IGF-1 in a controlled fashion
over time. GH may even cause target
tissues to produce IGFBP-3 increasing
its effectiveness locally.
PROMOTE
B12 UPTAKE
With Methyl B12
3. GH travels to your muscles and
Mention Growth Hormone (GH) in a
crowded room and any bodybuilder within earshot will turn their attention in your
direction. It’s perfectly understandable. A
hormone called “growth hormone” is like
a vitamin called “vitamin manly”; you’d
have guys lined up around the block to
get some. As bodybuilders we are always
conscious of things that positively or
negatively affect our GH levels. We time
our rest between sets to maximize GH
release during our workouts. We avoid
high fat meals before workouts because
it blunts the GH spike we’re after while
we train. Some of us even avoid non-aromatizable androgens because they don’t
boost our GH like good old testosterone.
Regardless of what you do to maximize
your GH levels, you should definitely know
about one killer GH booster. Before we get
into just what I’m alluding to we should
briefly go over GH and how it works.
In response to “growth hormone releasing hormone” (GHRH), GH is released
in a pulsatile pattern from the pituitary
gland and then travels to the liver and
other peripheral tissues like the skeletal
muscle where it causes the synthesis
and release of insulin-like growth factors
(IGFs). GH exerts its anabolic effects on
peripheral tissues primarily through IGFs,
also known as somatomedins (“mediator
of growth”). IGFs got their name because
they are structurally and functionally
similar to proinsulin.
IGF-1 is the growth factor that most
concerns us. Like testosterone, binding proteins play an important role in
moderating the anabolic effects of both
GH and IGF-1.
In a nutshell, there are three major reasons why want to maximize our GH levels:
1. GH released from the pituitary causes
increased production and release of IGF1 into the general circulation. IGF-1 then
travels to target tissues such as bones
increases the production of muscle-specific IGF-1. This muscle-specific IGF-1
then travels to adjacent cells (especially
satellite cells) leading to growth and enhanced rejuvenate ability of surrounding
cells that didn’t see any GH directly.
So, with all those anabolic effects, who
wouldn’t want more GH floating around?
That’s where our GH booster comes in.
It’s called “growth hormone releasing
peptide-2”, or simply GHRP-2. GHRP-2
is a synthetic six amino acid peptide
that is a potent GH secretagogue. You
might see GHRP-2 represented as
D-alanyl-3-(2-naphthyl)-D-alanyl-L-alanylL-tryptophyl-D-phenylalanyl-L-lysinamidedihydrochloride, or abbreviated as
“-Ala-D-β-Nal-Ala-Trp-D-Phe-Lys-NH2”.
You may also see it referred to as Pralmorelin.
GHRPs increase GH levels by amplifying the effects of GHRH. They are also
unique because they are orally active
and don’t require injections. GHRP-2
has been used in GH deficient children
instead of GH shots to get them growing
again with good success. In addition,
a recent study has shown that GHRP-2
can act directly on muscle cells through
the ghrelin receptor to block atrophy.
This is exciting news and offers a unique
tool for bodybuilders to use to incrementally put on mass.
Before closing I must mention one side
effect of interest. As a ghrelin receptor
agonist, GHRP-2 increases appetite.
This is all well and good if you are trying
to eat a lot, but if you are dieting, this
may make things that much more difficult. Still, the boost in GH levels and
the direct anticatabolic effect on muscle
tissue must be weighted pretty heavily.
References:
Yamamoto D, et al. GHRP-2, a GHS-R agonist,
directly acts on myocytes to attenuate the dexamethasone-induced expressions of musclespecific ubiquitin ligases, Atrogin-1 and MuRF1.
Life Sci. 2008 Feb 27;82(9-10):460-6.
Vitamin B12 is one of the most popular
vitamins, taking second seat only to
the venerable Vitamin C. It is one of the
only vitamins considered so valuable
that people would be willing to get it in
a shot. A form of B12 known as methylcobalamin or Methyl-B12 has recently
come onto the scene and deserves a
closer look.
B12 is water soluble and is part of the
B complex series of vitamins. B12 was
the latest vitamin to be discovered and
has a very complex structure. It was only
recently successfully synthesized in the
laboratory setting.
All naturally occurring vitamin B12
is produced by micro-organisms. The
only dietary source of vitamin B12 for
humans is animal products, which have
derived their vitamin B12 from microorganisms in their guts. Vegetables are
devoid of naturally occurring vitamin
B12. Any vitamin B12 found in plant
foods can often be traced back to
contamination with fecal matter (i.e.
manure) during fertilization. Some root
vegetables may also show traces of vitamin B12 from micro-organisms present
in soil residues. The lack of B12 in vegetables makes it an important supplement for vegans who eventually develop
anemia without supplementation.
Vitamin B12 is part of coenzyme systems present in all body cells. Dietary
B12 is converted in target tissues to
its active forms, the Coenzymes Methyl
B-12 and adenosylcobalamin, and as
such is essential for conversion of methylmalonate to succinate and synthesis
of methionine from homocysteine, a
reaction which also requires folate. B12
deficiency can also take contribute to
hyperhomocysteinemia.
B12 also plays a role in maintaining
sulfhydryl (SH) groups in the reduced
form required by many SH-activated enzyme systems. Through these reactions,
vitamin B12 is important for proper
SUPPLEMENT SCIENCE
fat and carbohydrate metabolism and
protein synthesis. On top of all that Vit
B12 is also essential for the formation
of the protective myelin sheath around
nerve fibers.
MINIMIZE
RECOVERY TIME
Waxy Maize
Clearly, Vit B12 is an essential nutrient.
As with all essential nutrients we want
to ensure that when we supplement,
we are using the best form for supplementation. Cyanocobalamin is the most
common form used in multivitamin
preparations. Cyanocobalamin however,
must first be converted into its active coenzyme form before the body can use it.
Research has suggested that just giving
the active form itself as Methyl B-12
may improve utilization in tissues. When
given orally, B12 that is not taken up
by tissues is excreted in the urine. In
studies comparing cyanocobalamin with
Methyl B-12, excretion of Methyl B-12
is about one-third that of a similar dose
of cyanocobalamin, indicating substantially greater retention within the body.
When looking for a multivitamin, do
yourself a favor and try to find one
containing methyl-B12. You’ll retain a lot
more active B12 per dose than with the
more common form cyanocobalamin.
References:
Methylcobalamin. Altern Med Rev. 1998
Dec;3(6):461-3
Mayer G, et al. Effects of vitamin B12 on
performance and circadian rhythm in normal
subjects. Neuropsychopharmacology. 1996
Nov;15(5):456-64.
Okuda K, et al. Intestinal absorption and concurrent chemical changes of methylcobalamin.
J Lab Clin Med 1973;81:557-567.
carbs provide the
fuel for intense training in the form of
glycogen, they also
play an anabolic
role by sparing amino acids and favorably altering the
hormonal milieu to
encourage growth.
16 | ISSUE 18 | 2009 DXL
In bodybuilding we talk a lot about protein and deservedly so. Protein plays a
significant role in maximizing the effects
of our training. But protein isn’t the only
player supporting our efforts in the gym.
Carbohydrates are also a crucial component of our muscle building arsenal.
Carbohydrates play a dual role in support of muscle growth. First, carbs
provide the fuel for intense training in
the form of glycogen. The type of muscle
contractions involved in heavy lifting
drain the muscle of glycogen. If glycogen
stores aren’t completely replenished before the next bout begins, you’ll start to
lose steam about half way through the
workout and your workouts and gains
will suffer.
Second, carbs play an anabolic role by
sparing amino acids and favorably altering the hormonal milieu to encourage
growth. Without sufficient carbs in the
diet, the body must convert amino acids
that would otherwise go towards growth,
into sugar for the brain and nervous
system. The more you deprive your body
of dietary carbs, the better it gets at
converting amino acids (i.e. protein) into
sugar. This makes your protein intake
much less efficient at supplying the
building blocks it needs to put on real
size.
Hormones such as insulin and testosterone regulate muscle protein synthesis
and muscle hypertrophy. Unlike testosterone, insulin has only a permissive
role on muscle protein synthesis, but it
plays a critical role in tipping the scales
towards growth by preventing muscle
protein breakdown. Adequate carbohydrate intake ensures adequate insulin
release to maximize your gains.
Clearly, carbohydrates are an important
part of any bodybuilder’s diet. Still, the
question remains, which type of carbs
should I eat and when? Carbohydrate
foods can be divided into four basic
categories, mono- and di-saccharides
(sugars), the oligo-saccharides
(short chain glucose or fructose polymers), and the poly-saccharides (starch
and dietary fiber). We are all familiar
with sugars like glucose, fructose,
lactose and sucrose. Oligo-saccharides
like dextrin and maltodextrin are also
common. Although starches like those
found in rice and potatoes are a staple
of bodybuilder diets our knowledge of
these carbohydrates often isn’t as technical as it is for other carbs. Well, that’s
about to change.
I’d like to talk about one particular
starch that has bodybuilders scrambling
to find like trick-or-treaters to a corn
maze. It’s called Waxy Maize. But before
we talk specifically about waxy maize
and how to use it, let’s briefly go over
the distinguishing characteristics of different types of starch.
Starch is a carbohydrate made by plants
and it consists of glucose molecules
strung together in chains. These chains
can be as long as 200,000 glucose
units long. There are two types of chains
in the starch we eat, branching chains
called amylopectin, and straight chains
called amylose. Most starch that we get
from food is about 70-75% amylopectin.
When glucose is stored in your muscles
as glycogen it links it together much in
same form as amylopectin.
This is where Waxy Maize comes in.
Waxy Maize (so called because of the
“waxy” appearance of the inner kernel
when split) is unlike most other starches
in that it doesn’t have any amylose. Its
starch is composed entirely of amylopectin. This matters because amylopectin and amylose are digested differently.
Amylopectin is easily and completely
digested in the small intestine. Amylose
is slower to digest, and can even be
converted into “resistant” starch which
acts as a type of fiber. What this means
for bodybuilders is that Waxy Maize
will enter the blood stream quickly and
serve the muscles’ energy needs almost
immediately. As a starch (all glucose
and no fructose), it will also resist first
pass storage within the liver. All of this
makes it a perfect carbohydrate for pre-,
during, and post workout supplementation. Add to this the fact that Waxy
Maize won’t cost you an arm and a leg
and you’ve got a no brainer supplement
to add to your training routine.
References:
Sajilata, M.G. et al. (2006). “Resistant starch- A
Review. Comprehensive Reviews in Food Science and Food Safety. vol 5.
Englyst KN, Englyst HN. Carbohydrate bioavailability. Br J Nutr. 2005 Jul;94(1):1-11.
NUTRITION TIPS
FROM THE PROS
Whether you’re a professional athlete or a business professional, the importance
of an active, healthy lifestyle is forever relevant for your everyday performance. In
order to perform your best, whether it’s in the office, at the gym, on the court or
in the ring – a balanced diet in combination with physical activity will allow you
to rise above your competition. DXL spoke with a selection of athletes and professionals to discover what it takes for them to reach the top.
ANDERSON SILVA
Age: 33
Height: 6’2’’
Weight: 185lbs
MMA Record: 23-4-0
Photo: Eric Williams. www.ericwilliams.LA
How did you first get involved in MMA?
I started training in Taekwondo at a
young age. It was a natural progression
through my martial arts training to learn
different disciplines, which eventually
led me to mixed martial arts.
What’s the greatest thing about being
a professional fighter?
When it’s time to rest. The training leading up to a fight is intense, and training
as hard as I do, the last thing I want is to
sacrifice my muscles. Resting allows me
to recuperate after a fight while mentally
preparing for my next match.
What are you best known for, outside
of the gym?
I like to play video games and paintball.
What’s your training weekly training
routine?
I train everyday with my physical preparation coach Rogerio Camoes. Every
morning we focus on fighting techniques
and at night I work out and train again
to correct my mistakes. My routine varies depending on my upcoming fights.
I like to create a game plan based not
only on my last fight, but my next opponent I’m set to face.
What’s your favorite muscle group to
train?
My fingers while on my Playstation.
[laughs]
How does your nutritional intake support your fitness goal?
When I am training for a fight I’m in a
strict diet, and I use supplements to get
the nutrients I need and can’t get from
food. The results are great.
Tell us what supplements you’re currently taking.
I take Isobolic to build lean muscle
mass and prevent the loss of muscle
during periods of intense cardio. And I
rely on Nutrabolics’ Fight Stack. Without
Fighter’s Food and Fight Factor in
my diet I wouldn’t be able to train as
frequently and at such a high intensity
everyday. I also take Hemodrene. It is
by far the strongest fat loss product I
have ever used. It makes moving up and
down weight classes much easier for
me.
How do you find supplements affect
your performance?
Supplements help my performance; I really came to realize that when I started
using the supplements from Nutrabolics.
The quality ingredients they use make
me feel that I’m in top shape.
What’s your favorite supplement?
Why?
Fighter’s Food. I take it twice a day. It really helps with my recovery after a fight
and to balance my pH levels. I also really like Fight Factor. I take 1.5 servings
of it 30 minutes before my match on an
empty stomach to optimize absorption
and my overall performance.
What’s your favorite cheat meal?
When I can, I like to eat at McDonald’s.
What is one tip for DXL readers when
it comes to eating right?
Eating right really makes a difference on
performance. With a combination of the
right supplements to complete your diet
you will notice results.
What are your goals for the future?
I want to finish my fighting career very
relaxed, hopefully still with the belt.
Who knows, maybe in the future I will
open a school, but we will wait and I will
keep on working and fighting.
AUDREY DIPPENAAR
KEVIN TOMASINI
How did you first get involved in competitions?
How did you first get involved in bodybuilding?
Age: 29
Location: South Africa
Website: www.audreydippenaar.com
Height: 1.68
Competition History: FAME, Exergise.
What are you best known for outside
of the gym?
anced diet is a cookie in each hand! Haha, just kidding. High protein, moderate
to low carbohydrates, and low saturated
fat works for me. I’m always munching
on a variety of low GI fruit throughout
the day; it’s convenient and succulently
scrumptious. Protein is most important,
boiled eggs, chicken and protein shakes
are a “must” for me!!
How often do you work out?
Describe what you eat in a typical
day.
I was featured on the cover of Fitness
Magazine (South Africa), and it all grew
from there. The Exergise 2006 was my
first competition.
Graphic design.
4 - 5 times a week.
What’s your training weekly training
routine?
Day 1: Legs / Abs
Day 2: Shoulders and Abs
Day 3: Biceps / Chest and Abs
Day 4: Back / Triceps and Abs
Day 5: Hamstrings / Calf
train?
Shoulders and biceps. I find that they’re
the easiest muscle groups to stimulate
and focus on. Being scrupulous with
your form will always guarantee you
results.
What is your short term fitness goal?
To increase muscle mass on my shoulders and abs!!
My diet is balanced. And for me a bal-
Morning: Protein shakes, egg whites
and a small block of cheese.
During the day: Chicken or beef, vegetables, salad, avocado, sushi.
Evening: Beef or chicken, salad.
Snacks: Protein shake, nuts or egg
whites.
What’s your favorite cheat food?
70% cocoa chocolate, chocolate coated
crunchy cookies, warm chocolate
brownies with vanilla ice-cream, and
pizza with every conceivable topping.
Website: www.kevintomasini.com
Nickname: The Future
Height: 5’9”
Competition Weight: 250lbs
Offseason Weight: 280lbs
I started working out when I was 18 at
a local YMCA. One day I saw Art Atwood training….I wanted to be big like
him. That’s the day I started serious
bodybuilding with the goal to someday
become an IFBB Pro.
a bodybuilder?
Competition day and being on the stage.
I try to do about 30 minutes of cardio
everyday and weights 5-6 days.
What’s the most important muscle
group for you to train as you approach
a competition?
The sweep of my quads and my lower
back.
Nutrition is just as important to me as
my weight training and cardio regimen. I
feel that nutrition, training, and diet are
all intertwined when it comes to being a
successful bodybuilder.
My number one dieting tip for staying in
good shape all year round is to remember that nothing tastes as good as thin
feels. I find that abstinence is sometimes far easier than moderation. If
you’re unable to control the portion size
of your favorite cheat foods, avoid them
altogether. If you do this long enough,
you’ll soon learn self control.
What do you typically eat in a day:
Breakfast: Egg whites, Chicken Breast,
Oatmeal or Grits
Mid-morning Meal:Lean Beef, Broccoli
Snack: 1 Tbsp of Natural Peanut Butter
Lunch: Chicken Breast, Brown Rice or Yam
Mid-afternoon Meal: Tilapia, Brown Rice
or Yam
Snack: 1 Fistful of Almonds
Pre-workout Meal: Tilapia, White Rice
Post-workout Shake:
Nutrabolics Fighters Food
Dinner: Lean Steak, Brown Rice or
Yam, Broccoli
Snack: 1 Tbsp Natural Peanut Butter
Before Bed: Isobolic
Do you take nutritional supplements?
I certainly do. As a bodybuilder it’s imperative to take supplements to support
and stimulate physical responses that
your body’s not always capable of on its
own. I take Fighters Food, Isobolic, Vitabolic, Hemotest, NOZ IV, Hemotropin,
Inferno, Anabolic Window and InsuleanK. I’m also Nutrabolic’s special guinea
pig for their newest product Amino Cell.
your performance?
I consider supplements to be just as
important as the food I eat and the
time I spend in the gym. It’s a waste of
time, money and effort to focus on one
without the other.
Why?
My favorite supplement is Fighter’s
Food. It increases the frequency and
intensity by which I can train at. It’s seriously the ultimate meal replacement.
Stuffed Crust Cheese Pizza, Lucky
Charms, and Peanut Butter Cups
What gym can we most likely find you
at?
When I’m not travelling you will find me
at Animal House Gym in Milwaukee.
Scale and measure all of your food to
make sure you are eating proper portions.
To attain my IFBB Pro Card, and to start
a family.
My number one dieting tip for staying in
good shape ...
nothing tastes
as good
as thin feels.
18 | ISSUE 18 | 2009 DXL
My future goal is to become a recognized fitness model. I’m a qualified personal fitness trainer, and have always
wanted to help others achieve their
fitness goals.
Photo: Eric Williams.
www.ericwilliams.LA
5 Things you can’t live without:
1.
2.
3.
4.
5.
My family.
The gym.
Dining out.
Dark chocolate.
A clean and tidy home.
Photo: Matt Raven/ Ivok Studio
Scale & measure all of
your food to make sure you
are eating proper portions.
MARNIE BRYKS
DOLF SZILAGYI
How did you first get involved in
competitions?
How did you first get involved in the
supplement industry?
Age: 27
Height: 5’7’’
Competition Weight: 118lbs
Competition History: FAME- Bikini
I’ve lead an active lifestyle for quite
a few years so doing a competition
seemed like the right thing to do to
take my physical fitness to the next
level.
What’s the greatest thing about
being on stage?
Definitely for what it represents,
being that you set a goal and did everything you had to in order for you
to get to that very moment, which
undeniably takes a lot of sacrifice,
constancy, and will power!!!
What are you best known for, outside of the gym?
My banana bread!
When training for a competition I
work out 6 days per week; post competition I try to work out 4-5 days
per week.
What’s your training weekly training routine?
I do cardio every training session
combined with training an isolated
muscle group until failure, which I
alternate every workout.
What’s your favorite muscle group
to train?
Probably my legs because they are
the most challenging, so after a leg
workout I always leave the gym feeling like I’ve worked hard!!
The most common things I see
people doing
wrong is not eating enough of the
right foods
I eat clean because, not only does a
clean diet help to shed and stave off
body fat, but because of the energy it
provides me with to make it through my
workouts.
Tell us what supplements you’re currently taking.
I do not take supplements on a daily
basis other than a multivitamin, but
once in a while I’ll mix chocolate protein
powder into my morning oatmeal. I’m
about to start taking creatine as suggested by a friend and am excited to see
what it does for me!
your performance?
As I said, I don’t take supplements
regularly, but sometimes I will take the
occasional thermogenic when I need a
boost of energy to get to the gym.
Why?
Protein powder would probably be my
favorite supplement because of its
convenience.
I absolutely LOVE Harvest Crunch Cereal. I could probably eat an entire box.
Do you notice a direct correlation between nutrition/supplements on your
performance?
Eating a clean and balanced diet provides me with the energy I need to get
the most out of my workouts. A clean
diet also helps to keep my mind clear
and my mood stable.
The most common things I see people
doing wrong is not eating enough of
the right foods and not eating enough,
period! 5-6 portioned balanced meals,
including protein and carbohydrates,
is what you should be striving for, for a
lean body composition.
Age: 36
Height: 6’ 4’’
Weight: 235 lbs
Store: Fuel - Mission, British Columbia
I began taking supplements when I was
18 years old. I was inspired by bodybuilders like Arnold in fitness magazines
and read up on all the latest supplements and training techniques. The
more I read the more I wanted to know
and when the opportunity presented
itself to own my own supplement store I
felt I could share my knowledge with the
community.
a store owner?
I enjoy helping people achieve their
health and fitness goals. I feel great
when my customers come back and
share their positive results with me. My
job doesn’t feel like work- it’s fun and
rewarding.
I change my routine often but here is a
typical week:
Day 1: Chest and calves
Day 2: Quads, traps and abs
Day 3: Biceps, triceps, abs and cardio
Day 4: Shoulders, hamstrings and abs
Day 5: Calves, abs and cardio
Day 6: Back and abs
train?
I love working on my arms but I truly
enjoy all my workouts.
Nutrition is the key. Without good nutrition I wouldn’t have such good results. I
make sure to have a clean and balanced diet.
Tell us what supplements you’re currently stacking?
Hemotest
Hemotropin
Isobolic Protein
Noz IV
Multi-vitamins
Greens
What’s your weekly training routine?
your performance?
What are you best known for, outside
of the gym?
I am a proud dad to a one year old baby
girl. I enjoy every minute that I spend
with her.
5-6 days a week
With supplements I can get the best out
of my body. I always feel good in the
gym and I can push my body to the max.
Why?
Hemotropin. It helps me sleep like a
baby. I wake up rested, recovered and
ready for a new day.
Do you notice a direct correlation between nutrition/supplements on your
performance?
Absolutely. Good nutrition gives my body
the essentials it needs and supplements help get me to the next level
of performance. Having both in place
makes it a winning combination.
New York style cheese cake.
Before you put something in your mouth
first think about how you’re going to feel
and how you want to look.
Through my store, I look forward to
helping people achieve their health and
fitness goals.
Before you put
something in
your mouth
first think about
how you’re going to feel and
how you want
to look.
To maintain my health so I am able to
participate in any opportunities or adventures that may come my way!
Photo: Gurm Sohal Phtography
20 | ISSUE 18 | 2009 DXL
THE
ALKALINE
DIET
FOR MMA
ATHLETES
Reduce Acid Build-up and Stabilize pH
By Jason Gorny/ Photos: Trevor Howell; 323 Photografix
It seems that in this day and age everybody and their dog wants to be a professional MMA fighter, or at least thinks they have what it takes to be the next
big thing. But not everyone can get lucky and knock their opponent out cold
in the first round every time. What most fail to understand is that victory takes
more than blood, sweat and tears; it goes beyond endless hours spent at the
gym. The thing that separates the champions and contenders from the wannabes and pretenders is simple: it’s nutrition.
22 | ISSUE 18 | 2009 DXL
NUTRITION THE ALKALINE DIET
Almost every mixed martial artist who
competes at a top level is a technically
sound athlete, but without a nutrition
plan designed specifically for endurance, stamina, and recovery they may
fall short in the ring. Proper nutrition
provides your body with the fuel to capitalize on your opponents’ weaknesses
and outlast them when hard punches
aren’t enough. This is where an alkaline diet comes in.
Hard training, high stress and a diet high
in protein and sugar can disrupt the pH
balance in our bodies by creating an
acidic environment. It is imperative, especially for MMA fighters, to keep the pH
slightly alkaline in order to increase endurance and recovery response after a
taxing fight or workout.
By implementing the alkaline diet, you
can expect:
Superior Nutrition,
Faster Recovery,
More Energy,
Reduced Cell Damage
An alkaline diet is composed primarily
of foods that produce alkaline residue
in the body after digestion is complete.
It is based on the consumption of fresh
fruits, vegetables, roots, nuts and legumes while avoiding grains, dairy, meat
and excess salt. The key to reducing
acidic conditions is to adopt a diet that
follows a 3:1 ratio of alkaline foods to
acidic foods. All foods can be classified
into a range of alkalinity and acidity according to the effect on the body after
the food has been digested.
FOODS TO EAT
(ALKALIZING)
Vegetables:
Spinach, wheat grass, chlorella, asparagus, broccoli, cauliflower, carrots, celery,
cucumber, lettuce, cabbage, greens, squash, peppers, tomato, onion, garlic, chickpeas, pinto beans, kidney beans, root ginger, eggplant, lettuce, nuts (aside from
peanuts and cashews), seeds, avocado, lentils
Herbs & Spices:
Basil, parsley, mint, coriander, ginger, cumin etc.
Essential Fats:
Avocado Oil, Flax/Linseed, Evening Primrose, Olive Oil
Fruits:
Lemons, Lime, Grapefruit, Watermelon, Tomato. No other fruits.
Dips and Sauces:
Pesto, hummus, tahini, guacamole etc.
FOODS TO AVOID
(ACIDIC FORMING)
Sugar
Dairy Products
Meat and Poultry
Caffeine
Alcohol
Wheat (aside from sprouts or wheatgrass)
Fruit (apart from those mentioned above)
‘Bad’ fats (saturated, trans fatty acids, hydrogenated)
Processed foods
Fizzy drinks
Peanuts and Cashews
Pasta and White Rice
Condiments
24 | ISSUE 18 | 2009 DXL
One thing about nutrition is that it generally
requires self discipline and sacrifice. Daily
preparation of the essential foods required
to replenish your body after a long day’s
worth of training is necessary. But, this is
where supplementation comes into play.
Supplements can offer a conventional alternative to an unconventional diet.
SAMPLE ALKALINE
When following an alkaline diet, it is integral to find a supplement that fits within the
confines of promoting an alkaline environment in your body. A meal replacement that
contains fruit extracts, vegetable extracts,
essential fatty acids, and is high in fiber is
ideal, however up until recently was nonexistent in the sports nutrition industry.
Breakfast
The concept behind Fighter’s Food by Nutrabolics® is based wholly on the beliefs of
the alkaline diet and designed specifically
for MMA athletes and used by some of the
top MMA champions in the world.
Fighter’s Food by Nutrabolics® may help:
Maintain proper pH levels
Fight free radicals due to its high levels
of antioxidants
Support your training acquired
capacity for muscle recovery
By implementing the alkaline diet, and
Fighter’s Food by Nutrabolics®, into your
nutrition regime most athletes will notice
their energy levels, stamina, endurance,
and conditioning improve. Many will also
go through a mild cleansing process, shed
some body fat, and have a stronger immune
system and a greater sense of wellbeing.
Hard training can only get you so far…Get
the upper hand on your competition, and
take your fighting game to the next level, by
fine tuning your diet today.
DIET PLAN
Immediately upon wakening: 1 Serving of Fighter’s Food by Nutrabolics w/16 oz. Alkaline Water
Veggie scramble: 3 eggs, scrambled with green onions, tomatoes,
chopped bok choy, and bell peppers.
Cream of Oats
Cup of ginger tea.
Snack
1 Serving of Fighter’s Food by Nutrabolics w/16oz. Alkaline Water
Lunch
4 oz. chicken served over 2–3 cups steamed fresh vegetables.
Lemon-dill vinaigrette.
Snack
2 Hard-boiled eggs, with carrot & celery sticks, and a handful of salted almonds
16 oz. Alkaline Water
Dinner
4 oz. fish served with a baked yam and a mixed garden salad w/ cup of herbal tea
About the Writer:
Jason Gorny is a professional MMA
fighter, national level trainer and
member of Team Reflex Edmonton.
For a free consultation
Call: 780-468-3282 or email:
[email protected]
Weight loss pills are a dime a dozen, we know. To make
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loss turn to invest their well-earned supplement dollars?
“Nothing burns fat as fast as HemoDrene.”
Kevin Tomasini, 2008 Excalibur Overall Winner / Team Nutrabolics®
This is the question we posed to our research team when
we told them that we wanted a one-of-a-kind fat loss body
composition solution that would live up to the hype and deliver on every expectation the consumer might have. HemoDrene™ is that solution!
HemoDrene™ is a research driven, state of the art
fat burning complex that elicits extreme effects on
lipid metabolism and nutrient partitioning.
Creating a product with the power to accomplish both reduced
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HEMODRENE™ CASE STUDY
LOST 15 LBS OF FAT IN 30 DAYS!
THE AMAZING 6-in-1 FORMULA THAT WILL GET YOU RIPPED!
Before HemoDrene™, Derek Sheane worked endlessly for 3
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The six complexes used in HemoDrene™ are so powerful
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deliver similar results. Now check this out:
Insulin support matrix
Contains powerful ingredients to promote healthy blood
sugar levels, optimize nutrient storage, and support proper
carbohydrate metabolism. In the quest for a chiselled and
well-defined physique, controlling insulin fluctuations is critical.
Thermogenic support matrix
An advanced complex of five specialized ingredients,
Inferno™ increases caloric expenditure, improves the body’s
ability to offset food cravings, and pushes the fat burning
process to its absolute limits.
Derek Sheane. 2008 Sandra Wickham Overall Winner
Water shedding support matrix
A revolutionary water loss supplement designed to help you
lose the excess water that’s trapped beneath the skin and
works to reveal your definition while highlighting the separation between muscles.
Circulation support matrix
Promotes systemic vasodilation and strongly in-creases the
potency and effectiveness of all the other ingredients in the
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A precise and powerful combination of tyrosine, thiamine,
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Anderson Silva
Team Nutrabolics®/
MMA Champion
Frank Mir
Team Nutrabolics®/
MMA Champion
or visit our website
TO ORDER LOG ON TO NUTRABOLICS.COM, OR
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www.nutrabolics.com
FRANK MIR
Nutrabolics’ Newest MMA Champion Athlete
By Jordan Blyth/ Photos: Eric Williams/ www.ericwilliams.LA/ DR Photo Management
A martial artist should not be defined by their accomplishments alone; rather they
should be defined by their entire journey to those accomplishments. With a journey that could be written as a script for Hollywood, Frank Mir is a true martial artist.
He has experienced the highest highs and the lowest lows, but it is this path that
has made him who he is. The journey is far from over for Frank. He uses what he
as learned as a martial artist through experience to build on his career. As he
progressively matures, he continues to give back to the sport. This Second time
UFC interim heavyweight champion, at the age of 29, has many opportunities left
to test his limits.
How did you get started in MMA?
I started studying karate as a child and
as I grew older I was always on the lookout for martial arts that would increase
my abilities and knowledge base.
You are known more for Jiu-Jitsu than
striking, but I heard you were reluctant at first when it came to learning
Jiu-Jitsu. What made you change your
mind?
Like many, the first martial art that you
get involved in usually dominates your
belief system. Like most, after seeing
the early UFC’s, my eyes opened and I
said to myself and my father that I need
to start studying Brazilian Jiu-Jitsu in order to expand and complete my skill set.
You won your first two MMA matches
before joining the UFC. Your first fight
in the UFC was against former ADCC
Champion Roberto Traven. This was
not exactly an easy match up, yet you
arm barred him in the first round.
What was that whole experience like?
The opportunity and experience of fighting a two-time World Jiu-Jitsu Champion
was exhilarating. My attitude in fighting
in MMA vs. sport Jiu Jitsu is such that I
believe it leveled the playing field when I
fought Mr. Traven.
30 | ISSUE 18 | 2009 DXL
to tap prior to something breaking or
separating itself from its hinges. In the
case of the Roberto Traven match, when
I approached, kicked and punched him
into a sitting position against the cage
he presented his arm to me in what I
looked as an opportunity. With the force
of my body and hip thrust I fell to the
side with his arm in an arm bar position
and broke his elbow unfortunately. The
experience was surreal.
You then submitted Pete Williams,
who had never been submitted before, with a shoulder lock. This is now
known as the ‘Mirlock’. Who coined
that phrase?
I am not sure. It’s not a rare position.
But, if you get the opportunity to apply
it and the person doesn’t have a good
defense to it then they are in deep
trouble fast. It will rip your elbow and
shoulder out of joint quite quickly. If you
watch that fight closely you can see the
grimace on Pete’s face. He wanted nothing to do with that position.
You then faced your first set back
when you were knocked out in the
first round by Ian Freeman. What did
you take out of that defeat?
When I enter the ring I’m there to stop
you - to finish you. I don’t enter the
ring just to make you tap out. I want to
remove your limbs and knock you out.
I learned that I don’t like travelling out
of town to fight. I don’t like different
time zones if I can avoid them. With all
due respect Ian Freeman is one tough
dude, but I was immature and didn’t
take my training seriously enough.
Or at least that’s what I’m thinking in
my mind. However, we all know the goal
of the sport is not just to injure your
opponent. I hope that my opponent has
time to tap prior to me having to follow
through on a submission. Unfortunately,
due to the amount of torque that I inflict,
few opponents actually have the time
After that you went on to defeat Tank
Abbott (toe hold) and Wes Sims twice
(DQ, KO) and found yourself fighting for
the vacant UFC heavyweight belt vs.
Tim Sylvia. You won that fight in somewhat dramatic fashion by breaking
Tim’s arm in the first round. Had you
ever broken anyone’s limbs before?
Yes, I broke Roberto Traven’s arm, Pete
William’s shoulder, Tank’s ankle, and
that was just in the UFC. Since then
there have been other unfortunate
mishaps for my opponents as well.
Tim’s was an interesting break since I
snapped his forearm in half. You have
to give him credit though. Even with his
arm snapped in two he was still trying
to pick me up with the same arm. He
wanted to continue to fight me one
handed.
What prepared you for that moment
and that fight? What was it like winning the belt?
It was an odd experience. The crowd
didn’t totally get that I had busted his
arm in half and so they were surprised
by the stoppage. I am proud of the
accomplishment and winning at such
a young age but I must admit that my
maturity has helped me to appreciate
winning the interim belt from Nogueira
more this time.
I don’t enter the
ring to make you
tap out. I want to
remove your limbs
and knock you out.
Tell us about what took place in Sept
2004.
It’s been written about so much so I’ll
keep it short. I got t-boned by a car
when I was going about 50 mph on my
motorcycle by a car going about 60mph.
I flew off my bike and hit my head on
the curb over 100ft away. I tried to get
up but my leg wouldn’t allow it. I got
dizzy. I vomited in my helmet. People
approaching me at the scene thought
I was dead but I could hear everything.
It was odd. I was simply trying not to
aspirate so I could handle the whole
ordeal. I got emergency surgery and was
told I’d never walk correctly again, let
alone fight at the highest level and win
another championship belt against one
of the greatest fighters in history.
This must have been a very tough
time for you. What was the hardest
part of it?
What was tough was that I just finished winning the belt. I was due to
get married weeks later and we were
just starting a family. Because of the
accident I was faced with not being able
to provide for my family in the way I best
knew how. It wasn’t about me; it was
about my family, my children, my wife,
my future children…
What do you credit for your successful
rehabilitation?
Fortitude and desire. Wanting to claw
back and do things that experts said I
couldn’t.
Your comeback, however, did not go
as smoothly as planned. You lost your
first fight back getting KO’d in the first
round, defeated Dan Christison (deci32 | ISSUE 18 | 2009 DXL
sion) then got KO’d again in the first
round by Brandon Vera. What was
your state of mind after this?
Thanks for reminding me! My state of
mind obviously wasn’t optimal. I came
back too fast without the right attitude
but I have now learned my lesson. I will
not allow that to happen again in the
future.
Did you ever think of quitting?
No. It was frustrating and I questioned
myself, but I have an excellent support
network.
Then you fought Antoni Hardonk and
submitted him with a Kimura in the first
round. How big of a win was this fight
for the momentum of your career?
It was huge, I was faced with some
ultimatums personally and professionally. I wanted to perform at the highest
level and the UFC told me it was a do
or die situation. If I lost, I had to rebuild
my career elsewhere. You are the FIRST
to hear that. The UFC said we want to
see the old Frank Mir. I told them they’d
be seeing the new Frank Mir, which is
exactly what I did.
You then got picked to fight former
WWE superstar Brock Lesnar. Even
though it was only his second professional MMA fight a lot of people
seemed to think he would beat you.
Did you use this as motivation?
I don’t really fight for the fans. I love
the fans, don’t get me wrong, but as a
martial artist I fight to test myself – to
be the best I can be in any given situation. In the Cage it’s pure - You and your
opponent, toe to toe. Generally I am
evenly matched, yet we each possess
a unique skill set. In the case of Brock I
was a little surprised that people though
he was going to beat me easily, yet it
only took 90 seconds or so to change
their minds.
You were then paired against Antonio
Rodrigo Nogueira to coach “The Ultimate Fighter” Season 8 and then fight
him for the interim heavyweight title.
How was the whole experience? Did
you enjoy the coaching?
I enjoyed the coaching experience but
didn’t appreciate nor agree with the
editing. It’s a reality show though, and
they have to create story lines. I did get
to train, teach and learn from a bunch
of great guys including my assistant
coaches, Demian Maia and Robert
Drysdale. I also met a few idiots though.
What was your mentality going into
the fight with Nogueira?
My mentality was very positive. I was
stronger, faster and had better stand
up from working with the best BJJ guys
in the world. I was concerned about the
type of beating that he could withstand
though, and I respect his warrior’s
heart.
Your fight against Nogueria was your
biggest test to date. Did you train any
differently for this fight than you have
for previous fights?
I trained pretty much the same but
added a bit. I used a hypoxic machine
from Hypoxico in NYC. Matthew Formato
there hooked me up and took care of
me. I ran sprints which, up until this
point, I couldn’t do before because of
my leg injury.
In that fight you were able to do something no man has ever done before, you
stopped Nogueira. Were you shocked?
I wasn’t shocked as I envisioned a stoppage or a submission. As a martial artist
you want to keep focused and positive
but ready to handle and deal with any
type of chaos.
Was beating Nogueira for the title
more exciting than beating Tim Sylvia?
It was. Nogueira has more of a legendary status. No disrespect to Tim, but it’s
true. Noguiera was a larger foe.
I have heard some rumors that you
were on Fight Factor by Nutrabolics
before your fight vs. Nogueria. Care to
comment?
I used both Fight Factor and Fighter’s
Food. That stack got me more than
ready for competition, not to mention,
the Fighter’s Food mixes so well and
tastes amazing.
Are there any other specific supplements that you use before a fight?
I use VitaBolic multivitamin,
Glucosamine, IsoBolic protein and more
IsoBolic protein, Anabolic Window, and
Essential Oils.
What is the main reason for your signing with Nutrabolics?
Number one, they are a great company.
Number two, they are picky with whom
they associate with. Number three, they
are top of the market, high end. Quality
is a number one for them. I want to be
associated with people who have a winning attitude and do things right. That
company is Nutrabolics.
What do you hope to achieve, now you
are signed with Nutrabolics?
I am looking forward to doing signings
around the US and Canada and being
able to share the knowledge of good
supplementation to people that I meet
when representing the brand.
With Randy Couture’s latest defeat,
you’re set to fight Brock Lesnar again.
Are you happy to get another chance
to go up against him? Would you have
liked the opportunity to challenge
Randy Couture?
I would like to fight both for separate
reasons. Legacy. Ability. Heart. Both
offer up outstanding challenges that are
unique to each.
Will you train and prepare differently
than your last fight with him?
I will train pretty much the same except
we are bringing in some beasts with National Champion backgrounds in wrestling and MMA. The last fight I brought
in Tommy Rowlands who is the NCAA D1
wrestling champ and assistant coach at
Ohio State. My manager Dean Albrecht
hooked me up with him. Dean is friends
with the owners of Cage Fighter, who
are both Ohio State Grads and competed on the wrestling team. I will have my
main sparring partner James Horne in
addition to a few other wrestlers. Also,
I can almost guarantee that I am the
only heavy weight who brings in a 135lb
fighter to train with. Miguel Torres, who
is the 135lb WEC Champion of the
world is a beast with great mental power
over the game. He came in for my fight
against Nogueira. We train at my gym
Striking Unlimited in Vegas.
What about the strategic aspect of
preparing for a fight? Do you put a
game plan together for each opponent, or do you go into every fight with
roughly the same plan?
I go in prepared and ready to fight no
matter what. I am prepared to strike
or submit, to wrestle or box. Depending on the opponent there is a higher
probability for the fight to end up in one
discipline than another, but you must be
34 | ISSUE 18 | 2009 DXL
prepared for both.
You were criticized early in your career for ‘being out of shape’. Will we
ever see that in Frank Mir again?
I am doing my best to be in shape. I was
starting to gas against Wes Sims but
what people don’t know is that guy has
legs that are ten feet long. He put a triangle lock around my mid section which
sucks the wind out of you like crazy. And
against Ian Freeman I gassed and it cost
me the fight. Dan Christison, I didn’t show
up in good shape. Being honest with
yourself is paramount because it allows
you to work on things, areas and weaknesses that need to be improved on.
I can almost
guarantee that
I am the only
heavy weight who
brings in a 135lb
fighter to
train with
How is training for MMA different
than training for bodybuilding?
When I lift for bodybuilding I perform
strict and controlled movements compared to when training for MMA. For
instance, for bodybuilding I do squats,
lunges and leg curls whereas for MMA I
do huge jump squats. I strap myself into
a machine and jump up and down in it.
What does you daily training regimen
consist of?
I train from 11am until 1pm in either
striking or grappling and then cardio. I
go back in from 4:45pm until 8pm and
work on my technique. Two to three
times a week I lift weights and twice a
week I do sprints.
What supplements do you use in your
daily training?
Fight Factor before each workout,
Anabolic Window after each workout,
Fighter’s Food first thing in the morning,
IsoBolic protein after each meal and inbetween meals, VitaBolic multivitamin
and GlutaBolic glutamine.
What is your favorite food to eat?
Sushi, without a doubt.
Fedor recently knocked out former
UFC champion Andrei Arlovski to push
his MMA record to a staggering 29-1.
Do you think Fedor is the real deal?
I think he is the real deal but he can be
beaten. I would love to have the opportunity to fight Fedor.
Who has been your toughest competitor so far?
Each competitor presents their own set
of challenges. Noguiera has to be the
toughest competitor to date but not
necessarily the toughest fight. If we truly
dig deep into ourselves, the things we
can achieve are limitless.
Do you get nervous as a fight approaches?
Absolutely. Nerves are healthy I guess.
And it shows that I’m focusing on the
task at hand. However, as the fight gets
close I get more and more calm. In fact,
when I am in the locker room I’m usually
taking a nap or lying down. When I finally set foot in the cage, I reach a state
of focused determination that’s difficult
to articulate. This is the moment I have
trained for. This is what I have made
sacrifices of time and pain for. This is
why I fight.
You are training out of Striking Unlimited? Tell us about your gym.
We have a good sized gym with a cage,
boxing ring, and heavy bags. My Head
Coach is Ken Hahn of Striking Unlimited. I strongly recommend you look him
up. He gets results and is really easy to
work with.
You’re currently ranked as #3 Heavy
Weight Fighter in the World. What will
it take for you to get ranked #1?
I will have to beat Brock. And then
perhaps Fedor.
If you were not a fighter what would
you be?
A lawyer. I like standing up for other
people who have a legitimate cause or
situation that they are in but cannot
defend themselves.
When it’s all said and done how do
you want to be remembered through
out the MMA community?
I want to be remembered as a guy who
not only respected the sport but also
did his best to share his knowledge like
I try to do through my analyst gig with
the WEC. I would like to be remembered
as a person who tried to be a complete
martial artist. I would like to be remembered as a person who showed others
through experience and example that
they can accomplish things in life that
they think they could not. I want to be
remembered as a fighter who evolved
and improved his skills and as a guy
who gave back to the sport.
SPECIAL PROMOTIONAL SECTION
“
Without Fighter’s Food and
Fight Factor in my diet I
wouldn’t be able to train
as frequently and at such a
high intensity every day
”
POUND-FOR-POUND
THE #1 FIGHTER
IN THE WORLD!
Find out how MMA Fighter Anderson “The Spider” Silva has risen
to the top of the MMA world!
Virtually every MMA publication has Anderson Silva ranked as the #1 pound-for-pound
fighter in the world, and there’s no doubt he’s earned that moniker. Not only is he the
current MMA Middleweight Champion, but he’s also gone undefeated since joining the
number one fight league. Although Silva clearly has an incredible amount of natural
talent, his dedication, work ethic and training regime propelled him to the top of his
sport. As we go in depth with ‘The Spider’, we’ll take a closer look at the training,
nutrition and supplementation strategies he’s currently using to become one of the
greatest MMA fighters of all time!
SILVA JUMPS FROM THE 185 TO 205 POUND WEIGHT CLASS!
At the request of his trainer, Silva moved up a weight class from middle to light
heavyweight, meaning he increased his normal fighting weight of 185 to 205 pounds.
Of course it’s not impossible to gain 20 pounds, but as an elite fighter it’s essential
those 20 pounds come in the form of 100 percent lean muscle mass! If Silva were
to gain any weight in the form of body fat, it would compromise his speed, agility
and flexibility – all key components to his success in the octagon! It’s no secret that
Silva’s a big advocate of the use of supplements to give him the edge on his competition. He’s been using two new supplements designed by the Research Team at Nutrabolics specifically for elite fighters. These breakthrough supplements are “FIGHTER’S
FOOD” and “FIGHT FACTOR”.
THE TRAINING RIGORS OF ELITE MMA FIGHTERS
MMA MIDDLEWEIGHT CHAMPION
ANDERSON SILVA / TEAM NUTRABOLICS
Before we dig into the details of Silva’s training regimen, it’s important that we establish the training rigors that MMA fighters put themselves through. The top MMA
fighters are arguably among the most well-conditioned athletes in the world. They
must be explosive, fast, agile and strong as hell to be able to take out their opponent
with a powerful strike if the opportunity presents itself. In addition, fighters must also
have exceptional cardio. Finally, flexibility and core strength are the other aspects of
conditioning that can’t be neglected.
THE DIET OF A SPIDER
THE SPIDER'S TRAINING REGIMEN
Silva’s training regimen is primarily broken down into four different components: a) cardio conditioning,
b) Jiu-Jitsu training, c) physical conditioning, and d) Vale-Tudo fight training. Each of these four major
training blocks are completed each day.
SPIDER SILVA'S DAILY TRAINING REGIMEN
TIME OF DAY
DAILY TRAINING BLOCKS
MORNING SUPPLEMENT
FIGHTER’S FOOD (to restore pH & feed muscles).
Morning Workout #1
Cardio Conditioning : Runs for 40 minutes
Morning Workout #2
Jiu-Jitsu Training Session
PRE-WORKOUT SUPPLEMENT*
FIGHT FACTOR (to increase workout performance)
Afternoon Workout
Physical Conditioning: Strength, Power, Agility, Speed, Flexibility
and Core Training
POST-WORKOUT SUPPLEMENT
FIGHTER’S FOOD (to restore pH and repair body).
Nighttime Workout
Vale-Tudo Fight Training Session
*On a championship fight event, Silva will consume 1.5 servings of FIGHT FACTOR exactly 30 minutes before the match
on an empty stomach to further optimize absorption and overall performance.
Much like a bodybuilder, his diet is mainly comprised of
high-quality protein sources, such as beef, chicken and
fish, complex carbs such as root vegetables, rice, and
some fruits, and some healthy fat sources. Due to the
ultra-high volume of Silva’s training regime, he requires a
lot more carbs in his diet to give him to the energy to push
through his four workouts a day.
A DAY IN THE LIFE OF ANDERSON SILVA
Silva begins each morning by taking one serving of FIGHTER’S FOOD as soon as he wakes up. This protein-packed
meal has been precisely engineered by Nutrabolics to
give fighters exactly what they need to help them normalize pH, build muscle, increase power, while also helping
them stay healthy and injury free. Each serving contains
25 grams of an advanced whey protein complex, the most
scientifically advanced carbohydrates like Waxy Maize
and Trehalose and the essential fatty acids needed for
hormonal support, joint mobility and muscle growth and
repair. But FIGHTER’S FOOD is unlike any “meal supplement” on the market because it contains specially concentrated fruits, vegetables, greens and phytonutrients
needed by the body to perform at it’s best.
Through a sophisticated freeze-drying process the greens
and berry extracts in FIGHTER’S FOOD are actually able to
maintain their ‘live’ bioactive properties! By freeze drying
the greens and berry extracts their end weight is reduced
by over 90%, while the volume of bioactive nutrients stays
the same. That’s why one serving of FIGHTER’S FOOD is
able to contain the same amount of ‘live’ nutrients found
in pounds of fresh vegetables and fruit!
Silva’s trains 4 times a day and just doesn’t have time to
be eating that much raw food at one time and cannot afford to be bloated from doing so.
dedicated to Jiu-Jitsu training. After his morning workouts
Silva refuels his body with solid food and plenty of water.
Before first workout in the afternoon Silva is adamant
about using one other supplement called FIGHT FACTOR,
as it’s a pre-fight performance amplifier and is extremely
potent!
FIGHT FACTOR is 100% carb-free and is loaded with
10,000 mg of the newest ingredients designed to help
boost strength, power, mental alertness and give you untamed energy beyond belief! Ingredients like Magnesium
Creatine Chelate, Beta Alanine, Salvia Miltiorrhiza, and
the world’s first stabilized glutamine – Magnesium Glycyl
Glutamine make this formula unmatched in its ability to
support increased intensity, power, strength, endurance
and even my focus!” says Silva.
FIGHTER’S FOOD and FIGHT FACTOR are great on their
own, but stacking them together gives me an incredibly
powerful combination that can’t be matched. Without
these two supplements in my diet I wouldn’t be able to
train as frequently and at such a high intensity every day.”
explains Silva
Silva’s last workout of the day is dedicated to Vale-Tudo
fight training. The term Vale-Tudo means “anything goes,”
and this workout, designed to simulate being in the
octagon the day of a big fight, allows him to practice new
fighting techniques against sparring partners.
The lifestyle of a fighter preparing for competition is actually quite similar to that of a bodybuilder preparing to step
onstage, as they’re both training at an extremely intense
level. The other similarity between fighters and bodybuilders is their nutritional requirements. Intense training must
be complimented with a precise diet and supplement plan
in order to maximize performance and recovery.
After drinking his shake Anderson lets it digest and then
begins by running for 40 minutes to improve his cardio
and stamina. He then follows up with a workout solely
THE SPIDER'S
TRAINING TIP:
When asked if he did anything differently to prepare to
fight at 205 instead of 185 pounds, Silva explained:
“I put on a 20-pound weight vest during my training
so I was sparring weighing anywhere from 235-240
pounds so I don’t lose any of my speed. That way,
when I take the 20-pound weight vest off, I still have
my speed that I had at 185 but the strength of a much
heavier weight.”
POST
WORKOUT
By: Rehan Jalali/ Photos: Gurm Sohal Photography/ Bodybuilder: Jayson Wyner
The greatest nutrient
uptake occurs after a
hard weight training
workout.
It makes sense—
you’ve depleted nutrients and now the body
is ready to take them
back. Some experts
even recommend consuming 50% of your
total daily calories
within 2-4 hours after
a hard workout! There
are several factors
and reasons why
nutrient absorption
is heightened significantly post workout.
40 | ISSUE 18 | 2009 DXL
1
THE POWER HOUR!
So there you are at
the gym just finishing
a grueling workout.
You’ve fatigued your
muscles to the point
of painful failure. Your
muscles are officially
on SWOLE PARTROL!
Now is the most
critical time. That’s
right, post-workout
is by far the MOST
important time of the
day for anyone who is
trying to build a better
body. What you do
in the hours following a workout can
determine what kind
of gains you will make
in your physique and
if you will get stronger
or not.
Insulin Sensitivity is
greatest after a workout.
Insulin helps transport nutrients like
glucose, amino acids, and even creatine
into muscle cells. It can also cause fat
storage with excess calories. When insulin sensitivity is increased, then most of
the glucose and amino acids transported by insulin goes right to the muscle
cells thus minimizing fat storage.
glucose uptake cre2 Rapid
ates anabolic environment.
Glucose taken up rapidly by the muscle
cells following exercise can then cause
glycogen production and greater carbohydrate storage in muscle tissue. This
is essential for creating an anabolic environment for growth. In fact, research
has clearly demonstrated that muscle
glycogen synthesis (production) is twice
as rapid if carbohydrates are consumed
immediately after exercise as opposed
to waiting a few hours.
3
Glycogen synthesis
improves post workout.
One of the reasons glycogen synthesis
is enhanced after a workout is because
the enzyme responsible for glycogen
production (glycogen synthase) is upregulated and glucose transporters
in muscle cells (like GLUT 4) are also
active. The protein synthesis machinery
of muscle cells is also activated in a
greater way. That is why consuming
protein post workout can help enhance
protein synthesis, muscle repair, and
amino acid availability.
4
Glycogen synthesis is
enhanced with a combination of protein and
carbohydrates.
Research has also found that combining
protein with carbohydrates right after a
workout can further enhance glycogen
synthesis even more than with just carbohydrates alone. In fact, a protein and
carbohydrate drink after a workout can
maximize insulin levels for several hours
following weight training. What’s more
interesting is that the addition of the
amino acid l-arginine to a carbohydrate
supplement post exercise increased
the availability of glucose for muscle
glycogen storage.
The key post workout goal is to increase
muscle anabolism (increase protein
synthesis, while decreasing or minimizing muscle breakdown). Lowering cortisol (the muscle breakdown/catabolic
hormone), replenishing glycogen stores,
providing amino acids and carbohydrates for maximum glycogen replenishment and increasing cell volume to
create a greater anabolic environment
in the cell are all very important after a
workout. It is also critical to maximize
insulin levels to drive nutrients into
muscle cells in a big way. And insulin
actually helps suppress cortisol levels
so you can lower the risk of muscle
breakdown. Hydration with water at this
time is important to help enhance cell
volumization and transport nutrients
in the body. Taking a post workout
recovery drink with BOTH proteins AND
carbohydrates is extremely essential
to proper workout recovery and muscle
building.
MUST–HAVE POST WORKOUT SUPPLEMENTS
1 Protein/Carb Drink
This drink should be taken immediately
after exercise; the protein should be
from high quality whey protein isolate
or hydrolysates while the carbohydrates
should be high glycemic like glucose,
waxy maize, and even maltodextrin.
Whey protein isolate & hydrolysate contain a high dose of BCAAs and essential
amino acids and are readily absorbed
by the body. Remember, timing is everything and post workout it is important
to get amino acids into muscle tissue
ASAP.
Many research studies validate the
use of a post workout recovery drink.
One study published in the Journal of
Physiology in 2001 states that “early
intake of an oral protein supplement
after resistance exercise is important
for the development of hypertrophy in
skeletal muscle.” Carbohydrate supplementation right after a workout and one
hour afterwards can decrease muscle
breakdown and create a more positive
body protein balance.
For all those people looking to lose
weight and who think a post workout
drink with carbohydrates is not for
them, they should think again. Newer
research indicates that consuming a
protein/carbohydrate drink immediately after a workout can even increase
RMR (resting metabolic rate) which can
increase metabolism and help with fat
loss. You get the picture—make sure you
have a post workout drink ready every
time. Consume this drink right after a
workout. Then one hour after training,
have some more protein and carbohydrates (an MRP is great at this time).
Two and a half hours after training,
have some whole food source of protein
along with some complex carbs and
fibrous vegetables.
2
BCAAs (L-Leucine, L-Isoleucine, and L-Valine)
These special amino acids have been
shown to act directly in potentiating protein synthesis, lowering muscle breakdown, sparing protein, and enhancing
overall recovery. Numerous research
studies have shown these three key
amino acids are extremely important to
consume, especially when you are dieting and exercising.
When you diet and your carbohydrate
intake is lower than normal, the percentage of protein your body uses for fuel
(specifically Leucine, Isoleucine, and
Valine) dramatically increases. The
body will pull those needed amino acids
from the continuously circulating pool
of amino acids in your bloodstream.
And if not replenished from an outside
source, i.e. specific amino acid ingestion in the form of BCAAs, your body will
again breakdown other areas in order to
supply this pool.
Studies have shown that subjects who
consume an effective dose of BCAAs
while dieting have greater levels of lean
muscle mass retention than controls
that ingest a placebo (and typically
LOSE muscle during the same dieting
period). Results from one study concluded that the subjects consuming the
high protein diet including BCAA supplements lost the greatest amount of body
fat. Some really compelling research
shows that it may even support gene
expression to help build more muscle.
3
Glutamine/Magnesium
Glycyl Glutamine Chelate
Glutamine is the most abundant amino
acid in muscle tissue. Supplemental glutamine can help promote cell volumization (draw more water inside muscle
cells creating a more anabolic environment for growth), increase protein synthesis, and decrease proteolysis while
partially determining the rate of protein
turnover in muscles. Magnesium Glycyl
Glutamine Chelate is the only stabilized
glutamine in the world, and is better
absorbed than free form glutamine and
also more stable in solution. Speed of
nutrient uptake is essential after training so a combination of glutamine with
magnesium glycyl glutamine chelate will
provide optimal effects.
According to some very interesting
research out of the Swedish University
of Agricultural Sciences, glutamine
concentration is 10 % higher in type
II muscle fibers vs. type I fibers. Type
II muscle fibers have a large disposition for growth and are used mainly in
weight training. After exercise, the same
researchers showed a 45 % decrease in
glutamine in both fiber types—hence the
need for supplementation.
Carbohydrate supplementation right after a
workout and one hour afterwards can decrease
muscle breakdown and create a more positive
body protein balance.
ISOBOLIC
BANANA
CREAM PIE
A Few Minutes in the Kitchen May Save You Hours in the
The temptation of sweets and the convenience of store bought desserts are two
major threats that can sabotage a diet during training. However, this month’s recipe
for Banana Cream Pie may be the answer to satisfying your cravings while staying
within the confines of a solid diet. DXL’s high-protein dessert packs in all the sinful
delight while providing your body with some powerful and useful nutrients such as
potassium and magnesium.
The bananas used in DXL’s Banana Cream pie contain high levels of potassium,
which is fundamental in regulating blood chemistry. Potassium also increases the
efficiency of your muscles through improved carbohydrate metabolism. But the benefits of bananas do not stop there! Magnesium plays a vital role in energy transport
and protein synthesis which helps you recover from fatigue.
So, next time you’re feeling that sweet tooth coming on or toll of a hard-workout on
your tired muscles, whip up this delicious treat. Not only will it boost your energy
and sooth your aches, but this banana cream pie will satisfy your cravings without
all the dreadful repercussions.
4
Taurine
This is the second most abundant amino acid in muscle tissue. It can cause
cell volumization, has insulin mimicking
properties, and can help support protein
synthesis.
5
Arginine
Arginine is another amino acid that is
recommended for use post-workout. The
main benefit is that it increases nitric
oxide, which acts as a vasodilator, increasing blood flow to the muscles. The
increased blood flow may aid in recovery
by increasing the flow of nutrients to the
muscle cells.
6
Ingredients:
½ cup Splenda (sugar substitute)
1/3 cup Vanilla IsoBolic Protein Powder
2 cups Skim milk 3 Egg whites or eggbeaters
1 tsp Butter substitute
1 tsp Vanilla 1 9” Low fat piecrust
2 Bananas, sliced
Fat-free and sugar-free whipped topping
Preparation:
1. In a medium saucepan combine
Splenda and protein powder.
2. Stir in 1 cup of milk, mix until smooth.
Gym
Bring to a boil over medium heat, stirring
constantly until smooth and thickened.
Remove from heat.
3. In a bowl combine eggbeaters and
the remaining cup of milk.
4. Slowly add egg mixture to the slightly
cooled milk mixture and blend.
5. Return saucepan to the heat and
bring to a boil, stirring constantly, lower
heat and simmer until mixture thickens.
6. Remove from the heat and stir in butter substitute and vanilla.
7. Cool mixture in fridge for ½ hour
8. Spread sliced bananas on the bottom
of the piecrust.
9. Pour mixture into the piecrust.
10. Cool completely in fridge (about
1 hour), serve topped with fat free
whipped topping.
Alpha Lipoic Acid
This compound is both a fat and water
soluble anti-oxidant that can support
nutrient transport by mimicking insulin.
This may help get nutrients into muscle
cells quickly where you need them after
a workout.
The importance of post workout nutrition and supplementation cannot be overstated. Keep in mind there are supplements
out there from various companies that can fit the bill for some of these goals. Now, it’s time to implement these advanced,
researched based strategies and maximize your muscle building potential! Don’t miss the post-workout power hour!
Rehan Jalali, C.S.N. is author of the “Six-Pack Diet Plan” and ‘The Sports Supplement Buyers Guide”. He is president of the
Supplement Research Foundation. His clients include Oscar® winning actors, Emmy® award winning TV stars, and Grammy®
winning musicians, as well as professional athletes. He can be reached through his website: www.rehanjalali.com
42 | ISSUE 18 | 2009 DXL
After an intense workout, your body is primed for muscle growth! However, you’ll only make the
kinds of gains you’re after if your post-workout nutrition is in order. In this exclusive interview, the
Nutrabolics Research Team reveals the importance of post-workout nutrition and how to maximize
the anabolic effects of the post-workout ‘Anabolic Window!’
Q:
Everyone wants to know what they’ve got to do
to pack on more muscle. So, when it comes to maximizing muscle growth, what’s more important: training or nutrition?
A:
Both training and nutrition are equally important. It
doesn’t matter how hard you train, without proper nutrition you won’t have the building blocks to stimulate muscle
growth. On the other hand, it doesn’t matter how good your
diet is, if you’re not training with all-out intensity then you’ll
never drive protein synthesis up high enough to foster substantial muscular gains.
Q:
Since training is such an important stimulus for
muscle growth, how do you make sure you get the
most out of your workouts?
“Within 10 days of using Anabolic Window, I noticed an overall
increase in lean body mass and a reduction of body fat.”
Frank Mir MMA Champion / Team Nutrabolics
A:
In order to take full advantage of your efforts in the gym
you need to make sure glycogen is super-compensated. As
many of you know, glycogen is the form in which carbohydrates are stored in muscle, liver and brain. In the muscle,
this is used to fuel your workouts. In the liver, glycogen stores
are mainly used to regulate your blood sugar levels.
Q:
A:
What happens if your glycogen stores aren’t full?
If your glycogen stores aren’t fully loaded then your
workouts will suffer. The glycogen stored in your muscles
is what fuels your workouts by breaking down to form ATP.
Your muscles only have enough ATP to fuel intense exercise
for a few seconds. So, in order to produce enough ATP for
an intense weight-training session, your body must rely on
multiple energy systems, and that’s where glycogen comes
into play.
Q:
Ok, so it’s clear that glycogen is important, but
what about catabolism? How do you prevent it?
A: That’s a very complicated process but to simplify it, you
must understand that muscle is broken down into amino
acids and used as a fuel source when glycogen stores are
low. So, if you keep your glycogen stores topped up then
you’ll lessen the process of breaking down muscle to fuel
the metabolic processes.
Q:
A:
But isn’t protein the key to muscle growth?
Yes, dietary protein is essential for muscle growth and
repair. You want your muscles to have a constant supply of
amino acids (which are found in protein) delivered 24 hours
a day to ensure a state of positive protein balance. When you
connect more than 100 amino acids together in a polymer,
scientists now call this a protein. Amino Acids and Protein
are one in the same thing but many people always confuse
the two.
Q: I guess that’s why we need to eat small meals,
frequently throughout the day. What about slow versus fast release proteins. Should they be consumed
at different times?
A:
Good question and one we get all kinds of questions
about. The most important time to have a slow-release protein, like steak or casein protein powder, is right before bed.
This will ensure your muscles get a steady supply of amino
acids throughout the night to enhance growth and recovery.
The most important time to have a fast-release protein, like
whey, is immediately after your workouts.
Q:
Why is the post-workout time frame so important
when it comes to muscle growth?
A:
After an intense workout, your body’s natural anabolic
hormone levels are primed to stimulate growth. That’s why
the 45-minute time period after a workout is known as the
‘anabolic window’. It is critical you take advantage of your
body’s elevated hormone levels during this time frame by
delivering to your muscles the precise combination of nutrients they need.
Q:
So what’s the best approach to take advantage
of the post-workout anabolic window?
A:
First off, you must supplement with liquid nutrition postworkout as it is absorbed way faster than whole food, and
you need to get those nutrients to your muscles as quickly
as possible to initiate the growth and repair process.
Q:
Good point. So, are carbs or protein more important post-workout?
A:
Both carbs and protein are equally important during
the post-workout anabolic window. You need the carbs to
replenish your muscle glycogen stores. By doing so, you’ll increase muscle cell volume, prevent muscle breakdown, and
increase protein synthesis. You need the amino acids from
protein to keep your muscles in a positive nitrogen balance,
and to stimulate new muscle growth and enhance recovery.
Plus, the combination of protein and carbs results in high
insulin secretion, which is important because insulin prevents muscle breakdown and helps shuttle carbs, protein,
creatine and other nutrients to your muscles for maximum
growth and repair.
“Drinking Anabolic Window
immediately after my
training helps me take my
recovery to the next level!”
Q:
What’s the best carb source to have during the
anabolic window?
A:
Waxy maize is the absolute best carb source to have
post-workout. Waxy maize is a long-chain, ultra-high molecular weight carbohydrate. As a matter of fact, it has a molecular weight greater than maltodextrin and glucose and
therefore it passes through the stomach much faster and
is delivered to your muscles rapidly. That’s why we at the
Nutrabolics Research Team have included it in our new postworkout supplement.
Q:
A:
A new post workout supplement? Tell us more.
Indeed. Just like carbs, when it comes to post-workout
protein, speed of absorption and speed of delivery to your
muscles is the key. That’s why whey protein hydrolysate and
isolate are the best choices, as these protein sources are
delivered to your muscles faster than any other! Our new
improved post-workout supplement uses both of these protein sources in our cutting-edge formulA: Combined with
waxy maize the results are incomparable. The ANABOLIC
WINDOW formula is so specialized for the post-workout time
frame that Nutrabolics just had to give it the name, ANABOLIC WINDOW!
Q:
Could you tell me a little bit more about the
ANABOLIC WINDOW formula?
Shock Matrix, which consists of a precise combination of
key anabolic activators designed to further stimulate muscle
growth and recovery. At Nutrabolics, our company tagline is
“Advanced Sports Innovations” and that’s what we do, innovate. We are the first to discover new muscle-building and fatloss compounds we know can help bodybuilders and athletes.
We won’t release a product unless we believe it’s the best
of its kind, and the new ANABOLIC WINDOW is no different!
Feedback from field-testing subjects on this product has
been overwhelming. Subjects using ANABOLIC WINDOW are
experiencing dramatic improvements in recovery and fuller
muscle pumps after every workout. Professional athletes,
like Interim UFC Champion Frank Mir, have experienced tremendous effects that help them significantly in their sport.
Mir, who takes a serving of ANABOLIC WINDOW after every
weight-training workout and after every match noticed a significant increase in recovery time, and an over-all increase
in lean body mass and reduction in body fat in just 10 days
on ANABOLIC WINDOW.
Q:
A:
Any final advice you can offer?
Drink ANABOLIC WINDOW as soon as you finish the last
few sets of your workout. Bring it right to the gym and mix
it up near the end of your workout to get a head start into
the anabolic window. The faster you get those nutrients to
your muscles, the quicker they’ll recover and grow and ANABOLIC WINDOW has everything your body needs to recover
and grow!
A:
Sure. Not only does it have the best protein and carb
sources for post-workout, but it also includes an Anabolic
Frank Mir MMA Champion / Team Nutrabolics
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat or prevent any disease.
COLOSSAL
LEG BLAST
With Ben ‘The Showstopper’ White
Photos: Dan Doyle
http://www.theshowstopper.net/
48 | ISSUE 18 | 2009 DXL
When it comes to bodybuilding , Ben
White is an anomaly. He skyrocketed
to professional status within two years
of competing and shows no signs of
slowing down. As Ben prepares to hit
the stage for the 2009 New York Pro,
his training and diet is more focused
than ever before. DXL hit the gym with
Ben to learn more about his journey
to superhuman legs and heavy weight
status
When you started training, were legs
something you really wanted to build?
No, legs really weren’t something I focused on. I was always more concerned
with building a huge upper body. I was
always training my chest, arms and back
and tended to avoid working on my legs.
When did that change?
You obviously spend some serious time
on your legs now.
Once I started competing in bodybuilding in 2006 I began training my legs. I
knew how important proper proportions
were when it came to hitting the stage.
I had a huge upper body and I needed
legs to match. Definition and size became a focus of mine.
Were your legs large before you
started focusing on them?
I mean yes, they were naturally big.
But it wasn’t until I turned pro that they
became important.
How did your legs respond in the first
couple years of training?
Because of the neglect from the previous years, they actually responded
great. They just naturally had to catch
up to the rest of my body. It was hard
work and all, and it still is, but genetics
were on my side.
Did you make any major mistakes
when you first started?
Definitely. When you first start out you
have to figure out what works best for
your body. I wasn’t concentrating on my
hamstrings, and I wasn’t doing squats
and deadlifts. But as I turned pro at the
USAs I started doing these things which
turned out to work very well for my body.
What do you think the most common
mistakes guys make with legs training
are?
I think guys underestimate the importance of legs and don’t train them often
enough.
Should legs be trained once or twice
a week?
I train my legs four times a week on Tuesday and Friday mornings and nights.
Twice I do light weight, twice I go heavy.
50 | ISSUE 18 | 2009 DXL
Do you believe legs should be trained
on their own? Or should you combine
them with another muscle group?
I isolate them and train them by themselves. This allows me to properly focus
on my quads, hamstrings, and calves.
What have been the most productive
exercises for your legs over the years?
First I want it to be known that it takes
a lot of trial and error to figure out what
works and what doesn’t. Each individual
needs to determine what works best for
them and only them. For me, a combination of leg curls, extensions, lunges and
hamstring curls has given me results.
When did you realize this was the winning combination?
I knew when I started seeing the size
come on. I could see my results. When
my legs started touching in the middle I
knew what I was doing was right.
What’s the most weight you’ve ever
used in the following exercises?
Leg curls – 300lbs
Extensions – 1100lbs
Lunges – I never trained with weight for
walking lunges.
For stationary lunges I can do 100lb
dumbbells.
Hamstring curls – 150-200lbs
Do you recommend high reps or low
reps for legs? Do you train to failure?
I recommend high reps on the light days
and fewer reps on the heavy days. I never
train to failure, I just work the muscles
until I feel it burn. I’ll never train to the
point where I can’t push any more.
Why not?
How will I get home if I can’t walk? I’ll
get stuck in the gym. [laughs]
Are there any exercises you stay away
from?
The only exercise I really avoid is walking lunges with a bar/weight on my
back. I think it’s unsafe and unhealthy
to walk with weight resting on your back
like that. The only time I use weight during lunges is when I’m stationary. Aside
from that, I do it all: squat, deadlifts…
you name it I do it.
Are you happy with your legs right
now, or is there anything about them
you would like to improve?
As I approach the New York Pro my goal
is to keep them big, full and defined while
achieving the ultimate feathered look.
What’s your secret for getting the
feathered look?
It’s working out hard, doing cardio,
eating correctly and putting 110% into
everything I do.
Speaking of eating correctly, supplements must be a big part of your diet.
What supplements do you use prior to
training legs?
I take NOZ I.V. by Nutrabolics before
every workout. It gives me the most
intense workout of my life. The first time
I took NOZ I.V. I increased lifts by 20%
and gave me limitless energy, stamina
and endurance. I haven’t trained without it since!
What supplements do you use during
training?
I’ve found the best intra-workout product to be the brand new intra-workout
product by Nutrabolics called Aminocell.
I can feel it surge through my veins,
fueling every rep with more power than
the last. It’s rapidly absorbed into my
muscles giving me immediate results.
What supplements do you use post
workout?
I use Anabolic Window by Nutrabolics
immediately after my workout. The new
Vanilla flavor is my favorite. This product
has the best protein, amino acid, and
carb sources which stimulate muscle
growth and recovery. Everyone knows
that proteins are important after training but many people fail to realize just
how important carbohydrates are. After
a workout your glycogen stores are depleted and you need to replenish them
to build muscle. Anabolic Window is the
perfect combination of carbs, proteins,
and amino acids needed to force your
body grow!
What other supplements do you take?
I take Hemotest before my workouts and
HemoTropin before bed. For proteins
I drink IsoGainer during my off-season
and I have 4 IsoBolic shakes every day
when I am preparing for a show. I used
to drink just whey protein, but I find that
the Whey, Egg, and Casein in IsoBolic
helps me put on more muscle than ever
before.
You’re quickly approaching competition and I’ve heard that you eat 5-7lbs
of bison a day. That’s a lot of bison!!
I’m getting pretty sick of eating bison
– I’ve been eating it since September.
But I’ve learned that proper diet takes
hard work and discipline. I know that
when I hit the stage and you can see
every muscle in my body that it will have
paid off. Even since last week I’ve seen
transformations. Last show I figured I
could cheat a bit here and there, but
this time I’m not – and it’s paying off.
Any last words?
Thanks to Nutrabolics for sponsoring
me and helping me achieve and fulfill
goals for 2009.
52 | ISSUE 18 | 2009 DXL
Typical Leg Workout:
Leg curls: 4-5 sets / 8-15 reps
Extensions: 4-5 sets 10-15 reps
Lunges: 4 sets of 25
Hamstring Curls: 4-5 sets / 15-20 reps
Typical Day’s Meals
Wake up:
1 serving of Fighter’s Food
30 minutes of cardio in intervals
3 scoops of IsoGainer immediately
after cardio
Meal 1:
12 egg whites
2 egg yolks
2 cups grits
Meal 2:
16oz of bison
3 cups brown rice
Meal 3:
16oz bison
3 cups pasta with low acidic tomato
sauce
Pre-Workout: 4 tabs of Hemotest
1 serving of NOZ I.V.
1 serving of Skin-Bursting Stack (CEO
& AE2)
During Workout :
1 serving of Aminocell sipped on during training
Post Workout: 1 serving of Anabolic Window
1 serving of Skin-Bursting Stack (CEO
and AE2)
3 capsules of Insulean K
Meal 4:
16oz bison
3 cups brown rice
Meal 5:
16oz of bison
½ lb broccoli
Meal 6:
16oz turkey (for its tryptophan)
1lb broccoli
Before Bed:
3 scoops of IsoBolic 20 minutes before
bed
5-8 tabs of Hemotropin immediately
before bed
Between 3-5 gallons of water throughout the day
5 JACK
WAYS TO
Your
TESTOSTERONE
To quickly pack on pounds of muscle, there’s no hormone more important than testosterone. Commonly known as “test,” this muscle-building
hormone stimulates protein synthesis and helps you reap the benefits of
heavy weight lifting by rebuilding and repairing muscle. That being said,
if you don’t maximize your test levels, it doesn’t matter how hard you
train — you’ll never be able to gain the size and strength you’re looking for. These five tips are critical to helping you jack your testosterone
levels through the roof for unbelievable gains in size and strength!
I’ve ever
“ Nothing
experienced gets my
muscles more jacked than
HemoTest
”
Juan Pablo Jimenez
Team Nutrabolics®
#1
Effects of Diet on Testosterone
Your diet plays a major role in how much test
your body produces. Research has shown
that two key aspects of diet (calorie and fat
intake) may greatly influence natural test production. Regularly following a low-calorie diet
may actually result in low testosterone levels!
One study shows that if your calorie intake is
15 percent less than your daily requirements,
testosterone production may be significantly
reduced. However, research also shows that
excessive overeating may reduce testosterone production. In fact, consuming more than
1000 calories above your daily metabolic requirement may decrease your testosterone
levels! You can’t win either way! To maximize
test levels, keep your daily caloric intake
above your minimum metabolic requirements,
but by no more than 1000 calories.
#2
#3
#5
Research shows that a decrease in fat intake
may result in a decrease in test production.
It’s been proposed that essential fatty acids
(EFAs) as well as saturated fat may cause a
series of biological reactions in the body that
could dramatically influence the amount of active circulating test in the blood. To keep your
levels elevated, make sure at least 20 to 30
percent of the calories in your diet come from
high-quality fat sources.
Stress can have countless negative effects on
the body. Excessive stress may cause a cascade of chemical reactions in the body that
not only prevents muscle growth, but may also
cause muscle breakdown. One of the major reasons this happens is that the body releases a
catabolic hormone called cortisol in response
to stress. Elevated cortisol levels may quickly
cause a sharp decline in test, halting your muscle growth dead in its tracks! Research shows
that cortisol may act directly on the testes by
suppressing testosterone secretion. That’s definitely something you don’t want happening, so
keep stress levels in check.
To realize the full potential of testosterone, proper
supplementation is critical. When testosterone
is circulating in the blood throughout the body,
most of it is in a “bound” state, and this means
it’s inactive. Free circulating or “unbound”
testosterone is the active form of testosterone
which really helps stimulate insane muscle
growth. If you’re trying to realize the anabolic
power of testosterone, you must increase the
amount of free testosterone circulating in
your blood. The innovative research team at
Nutrabolics has addressed this issue with its
new testosterone booster, HEMOTEST TM. The
Increase Your Good Fat Intake
Keep Stress Levels Low
#4
Choose Your Exercises Carefully
Just as your diet has a major influence on testosterone levels, so does your training regimen.
Research has proven time and time again that
intense weight training may increase natural testosterone production, but you must choose the
right exercises. That’s why it’s critically important
to include mainly basic compound exercises .
Crank Testosterone with HEMOTESTTM
one-of-a-kind formula is designed to not only
support increased testosterone levels, but also
help increase free (active) testosterone levels.
HEMOTEST TM also has a unique Hemo-Flow
Matrix, which is designed to increase blood flow
to muscles. First, HEMOTEST TM is engineered
to crank up free testosterone levels, and then
it’s designed to increase the delivery of this free
testosterone to the target androgen receptors.
HEMOTEST TM is the perfect supplement for
hard-training bodybuilders and sports athletes
looking for an extra edge to help them gain as
much size and strength as possible.
In your routine: Bench presses, chins, squats,
military presses, upright rows, and deadlifts are
all examples of the compound lifts that may help
significantly jack up your test levels! Essentially,
the more muscle mass you stimulate, the more
testosterone you may secrete.
BEFORE
AFTER
FINAL WORD ON TESTOSTERONE
RESULTS MAY VARY
Just days after Juan started using HEMOTESTTM with a strict diet and training
regimen he starting to really see and feel the power of HemoTest.
“ I felt crazy strong, hard and vascular while using HemoTest, I have never felt
more jacked” - Juan Pablo Jimenez
Bodybuilders and competitive athletes have long understood the powerful effects that testosterone
has in the body. In the past, illegal steroids and prohormones were the only answer for dramatically
increasing testosterone. But now, thanks to the innovative research team at Nutrabolics, natural
athletes finally have a testosterone support supplement they can trust. By carefully following the
diet and training advice outlined here and by adding the cutting-edge HEMOTEST TM formula to
your arsenal, you have all the weapons needed to help build a rock-hard physique that everyone
will notice. HEMOTEST TM is, without question, the most explosive testosterone supplement ever
formulated.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose,
treat, cure or prevent any disease. Regular exercise & proper nutrition are essential for achieving your goals. Juan Pablo
Jimenez has been remunerated and used other Nutrabolics supplements. Results may vary.
BACK
Your Ticket to Massive
Muscle Growth
By Kevin Tomasini
Photos: Eric Williams / www.ericwilliams.LA / DR Photo Management
With the NPC Nationals on the horizon, I have begun to amp up my training to ensure I hit the stage in top form. On that fateful November day in Miami, FL, prepare
yourself for the most shredded physique you have ever seen. During the off-season
one of my major goals is to widen my back and develop my lower lats to astronomical levels. Step into my fortress, let me teach you the regimen of your next champion.
58 | ISSUE 18 | 2009 DXL
Wide Grip Chins
Lat Pull Downs
Every time I train my back I always begin
with wide grip chins or lat pull downs.
Starting with a compound movement
like this incorporates your large back
muscles, biceps and forearms. In order
to work your lats more than your biceps
with this exercise it is very important to
position your hands twice your shoulder
with apart. The key to this movement is
control - pull your body up to the bar so
that the top of your chest nearly touches
the bar and your chin is just over it.
Slowly return to the starting position. If
you need a spotter, have someone help
by giving support at your feet. I usually
take one to two sets to warm up and then
three to four working sets of 10-12 reps.
Lat pull downs work in a very similar
fashion. Perform the lat pulldown by
using a wide bar with an overhand grip.
Same as the chins, your hands should
be almost twice your shoulder width
apart. Pull the bar down on top of your
chest while slightly arching your back.
For both of these movements I use
wraps to help isolate my back muscles.
When training lats many people only
think of the pull-down function for maximizing width. The truth of the matter is
that the whole back needs to be thick.
$
GET
10 OFF
ON ANY PURCHASE OF $50
OR MORE OF YOUR FAVORITE
SPORTS SUPPLEMENTS.
Must present original coupon at time of purchase; while
supplies last; limit 1 per customer; excludes Spectacular
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Dumbbell Rows
Seated Cable Rows
This is where rows come in. After the
chins and lat pull downs, my back is
warm and ready to go, and I move on to
dumbbell rows. I like to do three to four
heavy sets for each arm, with 10-12
reps each. To carry out this movement,
kneel over the side of the bench. Place
your knee and hand of your supporting
arm on the bench with your foot on the
opposite leg slightly back to the side.
Each rep is done with a deep stretch up
into a full contraction, while staying fully
controlled.
The next exercise is another rowing
movement, most commonly known as
the seated cable row. I usually do three
to four sets of 10-12 reps on this one as
well, rowing as heavy as possible while
still maintaining control. Lean forward at
your hips, while keeping a good arch to
your back. Pull back until your shoulder
blades are pinched together and pull
directly into your abs. When the rows
are completed, I will either move onto
T-bar rows or my FST-7 set. This will
depend how my back feels and if I have
achieved a deep full pump in the belly
of the muscle.
Pre-Workout 45 mins prior to training: 2 scoops of Isobolic Cinnamon Oatmeal mixed with Oatmeal
10 minutes before hitting the gym:
2 Hemodrene with 4 Hemotest
During Training
2 servings of Aminocell
Post Workout
2 servings of Anabolic Window
2 scoops of Glutabolic
8 caps of AE2
8 caps of CEO
FUEL
YOUR
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60 | ISSUE 18 | 2009 DXL
FST-7 (www.fst-7.com) is a training system developed by my nutritionist Hany
Rambod. FST stands for Fascia Stretch
Training, and the “7” refers to the seven
sets performed for the final exercise of
a target body part (each of the 7 sets
consist of 15 reps with 30 seconds of
rest between each one). Finishing the
back workout this way not only leaves
you with a great pump, but it also expands the fascia and maximizes growth.
I personally like to use the hammer lat
pullover machine to complete my FST-7
back movement. In this exercise, you
are going to drive your elbows down
towards your back, until the crossbar
touches your waist – it is extremely
important to be very controlled and
eliminate any jerking movements.
SAMPLE BACK WORKOUT
Wide Grip Chins or Lat Pull Downs
5-6 setsX10-12 reps
Dumbbell Rows
3-4 setsX10-12 reps
Seated Cable Row
3-4 setsX10-12 reps
T-Bar Rows
3 setsX10-12 reps
FST-7 SET Hammer Strength Pullovers
7 sets X15 reps
When training your back remember it’s
very important to incorporate exercises
that will add both thickness and width.
If you have been struggling to make
gains in your back, this FST-7 emphasized routine could be your ticket to
some fresh new muscle growth. If you
have the courage to try it you just might
be rewarded with lats that will be the
talk of your gym.
In preparation for the 2009 NPC Nationals, I will be training at the best gym in
the Midwest…if you’re ever in Wisconsin, stop in and visit me and the dogs
at Animal House Gym (www.ahgym.
com). And also be sure to check out my
website, www.kevintomasini.com
BODY
BUILDING
WORLD
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WORLD.
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62 | ISSUE 18 | 2009 DXL
EXPERIENCE
SKIN-BURSTING
MUSCLE PUMPS
NATURALLY!
Three Secrets for Achieving Explosive Results
By Jayson Wyner/ Photos: Gurm Sohal Photography/ www.gurmsohal.com
You’ve been training your ass off
endlessly and it seems that you get a
pretty good pump on most days. But
why is it that when you’ve pushed
yourself to the max you can still look
across the gym and see guys that look
so much more jacked than you? That
pump can’t be natural, can it?
Training to get a good pump and training to get every ounce of your blood
flowing through your veins in tidal
waves, forcing every single vein to rise
to the surface of your skin making you
look bigger than you’ve ever experienced are two very different things.
When I train, I train with all out
intensity. It’s my mission to feel the
most extreme SKIN BURSTING muscle
PUMP every single time I hit the gym.
It’s my goal to be so freakishly vascular and pumped beyond belief that I
can barely lift my shaker cup to drink
my post-workout protein shake.
This sort of pump CAN be achieved
without ‘the juice’, and I will now show
you how!
The next day you will
feel absolutely energized
and ready to hit the gym
harder than ever before.
64 | ISSUE 18 | 2009 DXL
Secret #1:
Eat Quality Protein & Carbs
Prior to Training
If you go to the gym with little to no
energy you will surely not achieve the
type of devastating pumps you deserve.
You need to go to the gym ready to train
with animal like intensity; prepared to
challenge yourself.
The pre-workout meal that gets me
amped is one cup of cooked oatmeal,
mixed with two scoops of IsoBolic Cinnamon Oatmeal protein powder and
one tablespoon of organic peanut butter. I take in this meal 90 minutes prior
to training. Then, ten minutes before
I head to the gym I slam one scoop of
IsoBolic mixed with water.
I am talking about. These types of
freaky PUMPS can only be achieved
naturally, with a quality STACK of
supplements.
I have tried countless supplements and
without a doubt, I have experienced the
best results for achieving an extreme
PUMP with a combination of nitric oxide
and creatine – most notable is Nutrabolics’ SKIN BURSTING STACK. By combining a Nitric Oxide stimulator like AE2,
and the superior Creatine Ester matrix
of CEO, you will supercharge your body
amplifying your pumps all day long while
dramatically increasing your strength
and power. These two supplements
were designed to be used together –
and truly give you an edge above the rest.
Secret #2:
After 60 days of experiencing the
extreme PUMPS from this stack, I like to
change things up and shock my body.
This allows for limitless potential on my
growth and my pumps. The ideal combination, after cycling the Skin Bursting
Stack, is to use NOZ IV and Hemotest
pre-workout. My results start to improve
tenfold within the first workout. My body
gets an instant high as the new set of
compounds violently flow through my
veins like the bulls charging through the
streets of Spain.
From my experience, there is not one
stand-alone supplement that will give
you the kind of SKIN BURSTING PUMPS
And to top off the ultimate high, I also
add 100mg of Niacin into my stack 30
minutes before training. This further
activates my blood flow, complimenting
the Nutrabolics stacks, making my skinsplitting pumps even more astonishing.
This pre-workout meal plan will give you
the sustained energy and steady flow of
amino acids to keep you feeling full and
strong, allowing you to hit the weights
with all out intensity.
Stack Supplements
for Best Results
Secret #3:
Stretch Muscles to Receive
Maximum Blood Flow
It is absolutely imperative to loosen and
stretch your muscles before any form of
physical activity. This makes room for
maximum blood flow which during an
intense training session, translates into
EXTREME PUMPS.
My secret for maximized SKIN TEARING muscle pumps is BIKRAMS YOGA. I
know what you’re thinking…YOGA? Are
you serious Jayson?
I am dead serious. This is the best
thing you could do for your body as a
bodybuilder. They call it the Bikram’s
Torture Chamber for a reason. This will
be the most grueling stretching session
66 | ISSUE 18 | 2009 DXL
you’ve ever experienced. Bikrams Yoga
is designed as a workout in itself – 26
yoga poses performed in a room heated
to 40.5°C. The yoga stretches out all my
muscles while draining unwanted water
from beneath my skin and ridding my
body of toxins. A word of advice: do not
go in there after you’ve trained, or done
any exercise for that matter. This will not
be a breeze but it will 100% be worth it!
The next day you will feel absolutely energized and ready to hit the gym harder
than ever before. This is the state you
will need to be in to accomplish the type
of insane pumps outlined here.
So, there you have it. These are my
three cutting edge secrets that will
make your muscles feel so PUMPED
and hard that they literally feel like
they will BURST from underneath
you’re SKIN.
For An Ultimate
Skin-Bursting Experience Try:
Be one of the first 500 People to Join the DXL Community and get a FREE issue of DXL!
As bodybuilders, we’re always figuring out ways to maximize muscle growth and fat loss. An intense training program, a finely tuned diet, and proper supplementation are crucial for muscle growth and fat loss.
But one of the most critical – and most overlooked – factors is our need for top-quality sleep. The importance
of sleep is related directly to growth hormone (GH), as GH secretion peaks during sleep. Most of you surely
already know that GH has many important physiological roles. As bodybuilders, we’re most concerned with
GH’s powerful effects on muscle growth and fat loss.
KEVIN TOMASINI - LOST 25LBS OF FAT AND BUILT
INSANE AMOUNTS OF MUSCLE IN JUST 8 WEEKS!
“I never thought a single supplement could help me get this jacked and ripped so fast!”
Super-heavyweight bodybuilder Kevin Tomasini understands the importance of high quality “deep” sleep and its dramatic
impact on GH release for muscle growth and fat loss. When it came to preparing for the 2008 GNC Excalibur Show
he relied on HEMOTROPIN™ to help get him in the best shape of his life. Take advantage of every minute to maximize
your muscle growth and fat loss – including when you sleep. It is your time to capitalize on natural GH production and reap
the benefits like this Excalibur Champion.
REM SLEEP AND ITS IMPACT ON GH
When it comes to sleep, two factors affect the amount of GH
your body produces – quality of sleep and length of sleep.
The type of sleep you want is “deep” sleep, often referred
to as REM (rapid eye movement) sleep. During REM sleep,
GH secretion peaks. As a matter of fact, for the average
person, approximately 70% of daily GH secretion may occur
during REM sleep! Your body goes through different stages
of sleep throughout the night, and if you’re getting the ideal
eight hours of sleep, you may achieve REM sleep up to five
times a night! This means you may spike GH five times every
night! However, if you don’t get enough high-quality sleep,
your GH levels suffer. Research shows that deprivation of
REM sleep may lower GH secretion. Obviously, this is not
what you want! By not getting enough top-quality sleep, you
may dramatically diminish the amount of GH your body produces, which may also reduce muscle growth and fat loss!
[
Spikes in normal GH
release with quality sleep.
][
Increased spikes in GH
with GHRP-2 found in
HemoTropinTM
]
POWERFUL EFFECTS OF GH ON
MUSCLE GROWTH AND FAT LOSS!
MAXIMIZE GH RELEASE WITH GHRP-2
For years, scientists and researchers have reported the
powerful effects GH has on muscle growth and fat loss.
That’s why so many elite bodybuilders and athletes are always
looking for new ways to increase GH secretion. GH is a polypeptide hormone synthesized and secreted by the pituitary
gland. The amount of GH released is controlled by a hypothalamic hormone called growth-hormone-releasing hormone (GHRH). To maximize GH levels, it’s equally important
to directly stimulate GH secretion and to stimulate GHRH
(its direct precursor, so to speak).
GHRP-2 (D-Ala-D-B-Nal-Ala-Trp-D-Phe-Lys-OCH3) is one of
the few GH-stimulating compounds supported by research.
That’s a bit of a mouthful, so we’ll just call this compound
GHRP-2. Essentially, GHRP-2 is a sequence of pharmacologically active amino acids that bind to specific receptors in the
pituitary gland and thus may help stimulate GH secretion.
Research shows that GHRP-2 may stimulate GH release
directly by acting on something called “Somatotroph Cells”
(GH-producing cells in the pituitary), and indirectly by stimulating the release of GHRH, which we talked about earlier.
GH has powerful anabolic effects alongside potent fat-burning
properties. GH’s muscle-building effects include an increase
in protein synthesis and a reduction in protein breakdown.
GH also forces fat cells to release free fatty acids into the
bloodstream by stimulating hormone-sensitive lipase (HSL),
a key fat-burning enzyme found in fat cells. Through another
mechanism of action, GH has also been found to prevent
fat storage. Now that you understand the importance of
high-quality sleep and its impact on GH secretion, let’s see
how a new scientific discovery may help you significantly
increase GH release beyond belief!
One very appealing aspect of GHRP-2 that sets it apart from
other GH stimulators is that it’s orally active, a phenomenon
demonstrated in both animals and humans. With GHRP-2,
bodybuilders and athletes finally have an effective GH
supplement that can be delivered through oral supplementation.
If you really want to take advantage of GH release in an effort
to maximize muscle growth and fat loss, you’ll definitely want
to include GHRP-2 in your supplement arsenal. In fact, the
innovative Research & Development Team at Nutrabolics
is already using GHRP-2 in their new GH-support formula
called, HEMOTROPINTM!
HEMOTROPINTM
The HEMOTROPINTM formula may increase GH output by combining a variety of powerful compounds, the most important being actual GHRP-2. By using HEMOTROPINTM before you go to bed, you may maximize the effects of the spikes in GH release
that can occur naturally during sleep. However, it’s important to remember that GH secretion is maximized only if you reach
REM sleep. That’s why the HEMOTROPINTM formula includes key ingredients that help promote REM sleep. By combining
HEMOTROPINTM with proper sleep, GH levels may be increased dramatically! As explained earlier, REM sleep cycles can occur up to five times throughout the night, so your body has five opportunities to spike GH secretion. By supplementing with the
GHRP-2 found in HEMOTROPINTM, your body may maximize each of the five spikes in GH that can occur with REM sleep!
It’s now your turn to join the thousands of bodybuilders and elite athletes who have caught on to the
incredible muscle-building and fat-loss effects of HEMOTROPIN ™. With the physical demands of your every
day training, you must optimize natural GH release to promote muscle growth, fat loss, and recovery. Your
results will be incredible, to say the least.
When combined with increased exercise and proper nutrition. Results are not typical. Athlete has been remunerated. Use only as a dietary
supplement. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
PROMOTE
MUSCLE
GROWTH
& FAT
LOSS
WITH NATURAL
GROWTH
HORMONE
By Lance Taylor, MSc, Certified Personal Trainer
Photos: Franco Valerio/ Bodybuilder: Juan Jimenez
FITNESS GROWTH HORMONE
Let’s face it. Increased lean muscle, decreased body fat, and amplified energy
- that’s a bodybuilder’s dream. Growth Hormone (GH) plays an important role in
muscle building and fat loss. As its name suggests, the primary function of GH is
for the growth and repair in bones and tissues in the human body.
The recuperative benefits alone make it very popular among athletes. Although
Growth Hormone use is banned from most professional organizations, it has not
kept competitors from supplementing synthetic GH to gain an athletic advantage.
From the Olympics to the bodybuilding stage, the use of GH can be found.
Although the list of benefits is long, it is not without some pitfalls. There have
been claims that GH therapy can increase the risk of diabetes and some cancers,
although no direct links have been documented. GH use is also illegal without
the supervision of a licensed practitioner. If you were to get GH prescribed to you,
Growth hormone therapy is expensive. When it comes down to it, any workout
enthusiast would love the benefits of human growth hormone; but, probably not
at the expense of jail time, or a substantially depleted savings account. So what
are your options? Well, there are alternative ways to naturally increase your GH
levels.
1
Sleep
GH is secreted in the human body
throughout the day with peaks every
four hours. Although GH is being constantly released, half of all secretions
occur during sleep. And when it comes
down to it, there are two important
contributing factors to the amount of
GH your body produces: length and
quality of your sleep. The largest GH
spike occurs during REM sleep (rapid
eye movement) – which can happen up
to five times throughout the night. Consequently, a night of restless sleep will
negatively affect your GH potential, and
may reduce muscle growth and fat loss.
Bottom line:
Get your rest for optimum GH release!
2
Resistance Training
Studies have shown that GH secretions
also spike during intense, anaerobic
weight training. We’re talking shortterm, high intensity activity such as
heavy weight lifting. The accumulation
of lactic acid will trigger a GH response
as it induces the release of free fatty acids into your blood stream for burning.
Basic compound movements work best
for this. Train to failure on each set,
regardless of rep range. Studies have
concluded that high volume, intense
training yielded the greatest GH release.
Bottom line:
Train hard to failure to maximize your
GH levels.
72 | ISSUE 18 | 2009 DXL
3
Diet
A diet high in protein has been shown to
increase Growth Hormone secretions.
GH increases protein synthesis and has
anti-catabolic properties. As GH levels
increase, so does your body’s need for
protein. It’s a cyclic relationship. Protein
intake prior to exercise even further potentiates the GH peak response, which
is why protein intake is deal for bodybuilders and fitness enthusiasts alike.
Also, Growth hormone levels are
increased when blood sugar levels are
decreased. An ideal scenario would
be to suppress blood glucose but not
Insulin. This is tough since high glucose
levels and insulin usually go hand in
hand. You need insulin to maximize
growth hormone and its equally powerful constituents.
Be warned though, that a high carb
diet will halt GH. A low carb diet isn’t
good either, and thus is it imperative
to find an optimum balance for your
intake. Although high-glycemic carb
replenishment is highly recommended
post exercise, it brings GH secretions
to a screeching stop! For optimal GH
levels, low-glycemic carbs in moderation is ideal. Carbohydrate intake prior
to bedtime will limit GH secretions. But
similar to exercise, protein uptake prior
to bedtime will actually maximize GH
levels during sleep.
Bottom line: High protein, moderate
carbs and fats will set the stage for
higher GH secretions.
High protein,
moderate carbs
and fats will set
the stage
for higher
GH secretions.
4
L-Arginine
Pyroglutamate
This merger of amino acids has
been shown to have potential GH
releasing properties. L-Arginine
plays an active role in the normal
functioning of the pituitary gland,
and is vital in the synthesis and
secretion of Growth Hormone.
This nutrient also helps circulate
growth hormones throughout the
body, targeting the uptake of amino acids in muscle tissue, thus
supporting lean muscle mass and
protein synthesis. These benefits
are favored among bodybuilders
and strength athletes.
OKG
Supplements
Ok, so they’re not as potent as the real
stuff, but supplements absolutely do
work. Supplements offer a less expensive, legal alternative. Like most supplement categories, there are a ton of
products out there, in all different forms
and delivery systems. It would make
sense to optimize secretions during
the greatest GH peak, during sleep. In
fact, most GH supplements are geared
towards elevating this spike, and maximizing secretions during this optimal
environment. When choosing the right
GH supplement for you, look for some of
these active ingredients found in some
of the more effective products on the
market:
GHRP-2
(Growth Hormone Releasing Peptide 2)
GHRP-2 is a synthetic amino peptide
that has been clinically shown to stimulate the pituitary gland’s own natural
output of Growth Hormone via higher
IGF-1 levels. Clinical studies have
shown that GHRP-2 also has muscle
protein-sparing properties - another
plus for anyone trying to increase lean
muscle mass.
Alpha-GPC
(L-Alpha-glycerylphosphorylcholine)
Alpha-GPG is a phospholipid and neurotransmitter precursor derived from
soy lecithin. This active ingredient has
been shown to potentiate the effects
of GH via GHRH to increase growth hormone secretions. Alpha-GPC has also
been shown to improve mental focus
and strength output while supporting
healthy liver functions.
(Ornithine Alpha-ketoglutarate)
Another nutrient derived by the
coupling of amino acids is OKG.
Research suggests that OKG is
anti-catabolic, aids in protein synthesis, and improves insulin and
growth hormone secretions.
Side note, Ornithine and Arginine
are commonly found together in
many hGH supplements. Studies have shown that both aminos
assist in cellular repair, protein
synthesis, and pituitary stimulus
and support.
Bottom Line: Find a supplement
with the above ingredients to
increase GH production.
As always, buyers beware when
it comes to dietary supplement
shopping. Do your homework.
You will find Growth hormone
supplements in the form of oral
sprays, effervescents, capsules,
liquids, tablets, sublinguals, etc.
Supplement efficacy is always
individualistic. Stick with proven
companies that you know and
trust. If you continue to train
hard, manipulate your diet,
get your sleep and find the GH
supplement that’s right for you,
you will reap the benefits and
gain an advantage in strength,
lean muscle mass and overall
appearance.
And isn’t that all we really want?
ULTIMATE GUIDE TO SUPPLEMENT
STACKING
Stacking supplements allows you to combine a selection of products to help enhance your results. In order to truly
experience the cooperative action of a supplement stack, it’s vital to first realize your fitness goals and to then investigate
products which support this and work synergistically with one another. DXL spoke with a selection of professional athletes
to find out just how supplements have benefited them.
Whether it’s increased endurance, maximized mass gains, overall fat loss or improved definition you’re seeking, Nutrabolics has a variety of products that when combined will help you achieve these results just like the pros.
NPC NATIONAL COMPETITOR KEVIN TOMASINI’S
MASS BLITZ CYCLE
Photo: Eric Williams/ www.ericwilliams.LA/ DR Photo Management
FITNESS GOAL:
Build mass through increased
caloric intake and natural GH
& Testosterone production.
HemoTropin:
Supports longer, deeper REM
sleep thus promoting increased
GH levels.
HemoTest:
Naturally increases testosterone levels to assist in dramatic
mass and strength increases.
IsoGainer:
ccelerates gains in mass with
multi-stage ultra-premium
protein blend, designer carbohydrates and health-promoting
essential fatty acids.
NOZ I.V.:
Ignites muscle energetics and
encourages nutrient saturation
in working muscles.
As soon as I take NOZ I.V. I am
mentally prepared for a hardcore training session.
VitaBolic:
Allows for ultimate muscularity
with estrogen blunting polyphenols.
74 | ISSUE 18 | 2009 DXL
CANADIAN FITNESS COMPETITOR BRANDI LEE’S
ULTIMATE CUTTING STACK
HemoTropin
HemoTest
IsoGainer
NOZ I.V.
VitaBolic
VitaBolic
HemoDrene
IsoBolic
AminoCell
After I won the overall at the Excalibur Bodybuilding Championship I knew that I needed to
continue to pack on mass in order to make it to IFBB status. I’ve found the perfect stack
that not only helps with my gains, but also completes my nutrition and training.
As a fitness model and competitor it’s important that I maintain a toned physique year
round. I’ve been taking Nutrabolics products for upwards of four years, and after much
experimentation, I now know what works best for achieving a lean toned body.
SUPPLEMENT JOURNAL:
MORNING:
4 tablets of VitaBolic
taken immediately upon waking.
VitaBolic is my multi-vitamin of choice. It not
only provides my body with all the nutrients it
needs, but it has ingredients that support my
muscle growth by blunting estrogen production. After continuously taking it, my energy
levels are higher and my overall health has
improved.
3 scoops of Raspberry Yogurt IsoGainer
mixed with 15oz of water with breakfast.
When I take IsoGainer in the morning, my
energy levels skyrocket and my muscles
immediately feel fuller. Not only that, but the
Raspberry Yogurt flavor is true to its name.
PRE-WORKOUT:
1 scoop Orange NOZ I.V.
Taken 20 minutes before hitting the gym
NOZ I.V. is by far the most impressive preworkout product I’ve ever taken. Simply put,
my workouts are intense and my pump is off
the charts.
4 tablets of HemoTest
taken 10 minutes before hitting the gym.
HemoTest helps my muscles withstand
heaving weights while increasing my physical
ability to reach high goals. The boost in testosterone is very noticeable and helps make
each workout even more intense.
POST WORKOUT:
3 scoops of Raspberry Yogurt IsoGainer
mixed with 15 oz of water.
IsoGainer prevents muscle loss when I take
it post training because it’s loaded with 60
grams of protein – the highest amount compared to any other waking product.
8 HemoTropin taken with 8 oz of water.
Since taking HemoTropin I’ve been having
the best sleeps of my life. Not only that, I
wake up feeling well rested and mentally
prepared for the day ahead of me.
RESULTS:
Build lean muscle and tone
overall appearance.
VitaBolic:
Drastically eliminates free
radicals acting as a powerful
antioxidant.
HemoDrene:
Controls cravings and supports
weight loss by burning body fat.
I take more VitaBolic to help rid my body of
any toxins that built up during my workout.
NIGHT:
FITNESS GOAL:
Over the last 12 weeks I have added 8lbs
of rock hard dense muscle mass to my
entire frame. Not only that, I’ve noticed
a one inch decrease in my waist size.
Watch for me at the NPC
IsoBolic:
Infused with CLA to help support burning body fat.
AminoCell:
Amplifies focus and energy during intense training sessions.
SUPPLEMENT JOURNAL:
MORNING: 2 Tablets of VitaBolic
My overall health is very important to me
and VitaBolic is a great tool to have in my
arsenal. It is a highly powerful antioxidant
that provides my body with all the nutrients I
require during my intense competition training & also my off season training.
Vitabolic also gives me the energy I need
during my workouts and throughout the day.
2 Scoops Cinnamon Oatmeal IsoBolic
mixed with oatmeal. IsoBolic has been a
staple in my diet for four years. I used to
strictly use Isobolic as a post workout recovery supplement but I have since discovered many other ways to incorporate it into
my diet. Adding a little bit to my morning
oatmeal makes my breakfast taste yummy &
I always look forward to waking up to a tasty
breakfast. Isobolic is an essential for me as I
like having a protein low in carbs and sugar.
With just 4 grams of carbs & 45 grams of
protein in one serving, Isobolic works perfectly in my daily regimen.
PREWORKOUT:
2 HemoDrene 20 minutes before workout with 8oz of water
I don’t usually like taking fat burners, but
HemoDrene has been highly effective for
me. It’s a 6 in 1 fat loss pill that boosts my
energy, while allowing my body to tone itself.
I take the HemoDrene before my workout
to give me a boost of energy & to help give
me that extra push during my long cardio
sessions.
DURING TRAINING:
1 serving of Fruit Punch AminoCell sipped throughout workout
AminoCell helps me sustain my energy
throughout a training session. It provides
me with the focus I need to make it through
every rep, and even more of a bonus – it
tastes great!
BEFORE BED:
1 Scoop IsoBolic Chocolate mixed with 6 oz of water
Taking IsoBolic before bed helps keep my
metabolism high while supplying my muscles
with a steady stream of protein. I also think
of it as a great evening snack. Like most
females I get those sweet cravings at night
& knowing that I can consume Isobolic while
getting the great taste & all the benefits I
need makes for a staple in my pantry.
RESULTS:
Overall the last 12 weeks I’ve
noticed that my body is tighter
and my muscles are more defined.
IFBB PRO BEN WHITE’S
ELITE PRE-COMPETITION CUTTING CYCLE
Photo: Dan Doyle Photography. Gym: www.thecourtclub.com
MMA CHAMPION ANDERSON SILVA’S
OFFICIAL PRE-FIGHT STACK
Photo: Eric Williams/www.ericwilliams.LA/DR Photo Management
HemoDrene
HemoTest
VitaBolic
IsoBolic
Anabolic Window
AminoCell
Skin Bursting Stack
HemoTropin
VitaBolic
AminoCell
Fight Factor
Fighter’s Food
Recently I moved up from the 185lb middle class to the 205lb light heavyweight class with
the help of two supplements: Fight Factor and Fighter’s Food. While gaining 20lbs, it was
very important that I gained it as 100% lean muscle mass because any excess body fat
would just slow me down. After winning my last fight, I knew that it was partly because of
these supplements. As I continue to train I have added two more products to my arsenal
which not only support my overall health, but aid with my focus and agility while in the gym
and the ring.
When preparing for a competition my goal is to have a flawless ripped physique with rock
hard dense muscle mass. With my Competition Cutting Cycle I am providing my body with
the highest quality supplements money can buy to ensure I come in the best shape possible when I step on stage.
FITNESS GOAL:
Build lean mass and improve
definition & vascularity.
HemoDrene:
Elicits physiological adaptations in metabolism permitting
better definition and vascularity.
HemoTest:
Increases blood flow throughout the body for superior workout intensity and accelerated
recovery times.
VitaBolic:
Contains the nutritional equivalent of eight servings of both
fruits & vegetables satisfying
the need for a nutrient rich
diet and in turn, promoting
increased strength.
IsoBolic:
Supports anabolic and anticatabolic effects with a low
carbohydrate formula.
Anabolic Window:
Repairs muscle proteins and
reloads energy stores at an
accelerated rate allowing the
body to come back swifter and
stronger from rigorous training.
AminoCell:
Intensifies workout allowing
longer and harder training sessions.
Skin Burstin Stack:
A powerful nitric oxide &
creatine stack that provides
immediate muscle pumps and
amplified energy levels.
76 | ISSUE 18 | 2009 DXL
SUPPLEMENT JOURNAL:
MORNING:
Because my diet consists primarily of bison
and broccoli it’s necessary for me to take
VitaBolic to make sure I’m getting all my
fruits and vegetables throughout the day.
With the well balanced diet, thanks to VitaBolic, I’ve also noticed my overall strength
has increased.
POST WORKOUT:
2 scoops of Vanilla Anabolic Window
mixed with 16oz of water
Anabolic Window allows me to bounce back
from a hardcore training session faster than
any other post workout product I’ve tried.
And the faster I recover, the faster I can hit
the gym again.
1 scoop Chocolate IsoBolic 45 minutes prior to my workout, I mix IsoBolic with oatmeal. This not only tastes great,
but it gives me the energy I need to last
through a grueling training session.
Skin Bursting Stack (4 tablets of AE2 and 4 tablets of CEO)
After my workout I take the Skin Bursting
Stack again as it has the ability to rapidly
recharge my muscle tissues and quickly
rebuild my hard-earned muscle.
PRE-WORKOUT:
BEFORE BED
2 tablets of HemoDrene with 4 tablets of
HemoTest taken 10 minutes before hitting
the gym. HemoTest works to increase bloodflow throughout my body allowing for a superior workout intensity and most importantly,
a faster recovery time while the HemoDrene
intensifies my workouts and allows better
concentration and focus.
Skin Bursting Stack (4 tablets of AE2 and 4 tablets of CEO)
Before my workout I take the Skin Bursting Stack (AE2 and CEO) which amplifies
my skin-bursting pumps all day long. It also
allows my muscles to hold more water and
produces unparalleled lean muscle growth.
DURING TRAINING:
2 scoops of Grape AminoCell
mixed with 8 oz of water
While I workout I sip on AminoCell. I can feel
it being absorbed, fuelling my muscles for
every rep. I can literally feel myself getting
stronger during my workout, allowing my
body to pack on the muscle.
5 tablets of HemoTropin
I take HemoTropin because it helps release
GH in my body to I can recover faster. It helps
me have a longer deeper sleep allowing me
to wake up recharged.
RESULTS:
Over the last 8 weeks I have gained
12 pounds and seen a noticeable difference in my definition.
FITNESS GOAL:
Increase performance,
endurance and recovery.
VitaBolic:
Establishes foundation for
strength and performance.
AminoCell:
Increases available energy during intense training session.
Fight Factor:
Boosts endurance and dramatically improves mental focus.
Fighter’s Food:
Fights free radicals and maintains proper pH levels.
SUPPLEMENT JOURNAL:
MORNING:
2 scoops of Acai Berry Fighter’s Food
mixed with 12 oz of water
I take one serving of Fighter’s Food immediately upon waking. This helps my body
get the nutrients it needs to stay injury free,
while providing me with 25 grams of an
advanced whey protein complex.
VitaBolic compliments Fighter’s Food. This
multi-vitamin is packed with freeze dried
fruits and vegetable extracts and help with
my overall health and performance. Incorporating this multi-vitamin into my diet has amped my energy levels and helps me perform
better in the gym and the ring.
PREWORKOUT:
1 scoop Orange Fight Factor mixed in with 6 oz of water taken 20 minutes
prior to training
Fight Factor is by far the most potent preworkout formula I’ve taken. It boosts my
strength, power, mental alertness and gives
me untamed energy. I have found it improves
my physical and mental performance, endurance and extreme concentration and technical precision.
POSTWORKOUT:
2 scoops of Acai Berry Fighter’s Food
mixed with 10 oz of water taken immediately
after workout.
After a rigorous training session, the acidity levels go up and can leave you feeling
fatigued. I take Fighter’s Food to restore the
pH balance in my body to eliminate any signs
of exhaustion and help with my recovery.
VitaBolic works synergistically with Fighter’s
Food to restore nutrient levels in my blood
stream and allow my muscles to recover
faster.
RESULTS:
Since adding VitaBolic and AminoCell
to my Fight Stack I have noticed I’m
able to train longer with more intensity.
DURING WORKOUT:
1 scoop Fruit Punch AminoCell
mixed with 12 oz of water sipped throughout
workout.
While I train I drink AminoCell. The fruit
punch flavor is by far my favorite. Not only
does it help replenish my body with lost
nutrients during a training session, but it
boosts my energy levels making every minute in the gym even more intense.
Say G’day to Australian beauty Kerrie Rees. She’s a blonde bombshell with the brains to match. When not dishing
out supplement advice, she moonlights as marketing guru for Australian Sports Nutrition which is run by her husband and his brother on Oz’s legendary Gold Coast. Sure, she’s a selfproclaimed supplement aficionado, but really,
we don’t think there’s a meal replacement that could measure up to this tasty treat from Down Under...
78 | ISSUE 18 | 2009 DXL
What is Australia famous for besides
koalas, Crocodile Dundee, and Nicole
Kidman?
Definitely our beaches. I have traveled all
over the world to different sunny tourist
destinations and without a doubt, we have
some of the best beaches in the world and
we take pride in them being one of our
country’s symbols.
I hate salads and eating properly. Can I
still be healthy and ripped?
Ha. I get that question a lot… You’ve got
to put the effort in and use the right supplements if you want to look buff! To build
quality muscle you need good nutrition
that your body can use effectively. There is
nothing good about a meal that contains
no nutritional quality or calories.
Rumour has it, even with that bombshell
physique of yours, you don’t compete –
why is that? Not enough competition?
I’ll bet you a beer I can beat you in a mud
arm wrestle.
Oh, you’re too kind! You’re more likely
to find me supporting the bodybuilding
competition industry or working/running
a competition than entering one. I admire
the dedication and willpower competitors
have, but ASN [Australian Sports Nutrition]
keeps me busy enough. Plus considering how much I love my chocolate, I don’t
think I’d actually have the willpower to stay
away from a daily cheat…
If you could remove all the calories from
one item of food, what would it be?
If I could remove all the calories from my
favourite Rocky Road chocolate, I would
be a happy, happy girl.
You were at the last Mr. Olympia in Las
Vegas, right?
Yes! Mr. Olympia – what a competition! Simon and I find the Expo fascinating – such
a bevy of ripped, huge, freaky physiques.
Have you always been a supporter of
supplements?
Simon introduced me to supplements
when I met him 6 years ago -- and boy
am I glad about that! I am now, without
a doubt, a self confessed “Supplement
Junkie”!
What are some of the main differences
between Oz and North America?
Australia is more laid back than the
States. But to be honest, ever since I was
a little girl I dreamed of living in North
America. I love the glitz, glamour, and attitude of everything over there.
I’ve heard a lot about fat burning supplements. Lord knows I need’em. What
advice can you give someone looking for
a new fat burner to avoid adverse effects?
Make sure you know your tolerance to
stimulants! Some people don’t realize how
revved up you can get from Fat Burners. I
always inform our customers about stimulant side effects.
Seriously, what’s your workout regime like?
I do 3 weight sessions a week with my
trainer Leah Ryan. Simon and I walk most
days and we really love taking our dog on
the beach!
ec Young / www.aleecyoung
raphy: Ale
.c o m
Photog
Stevenson
& Hair: Brie
p
u
e
k
a
M
80 | ISSUE 18 | 2009 DXL
Last year you were training hard in
Thailand. I trained in Thailand once and
soon became a National whiskey-drinking
champion. What were you training for and
why Thailand?
The Thai whiskey is harsh isn’t it! Simon
and I go to Thailand a couple times a year.
It’s our mini makeover/body transformation time! All we do is eat, sleep and train.
We love it! We come home so refreshed,
lean and ready to tackle more work!
Is there ever a right way to pick up a girl
in a gym?
Ooh, I don’t think so! I don’t want anyone
but my trainer talking to me when I’m at
the gym. When you train you’re generally
out of breath and sweaty -- not the ideal
place to ask a girl out on a date, and not
so great for first impressions!
I imagine you see a lot of buff beach boys
on the Gold Coast. What body part should
we dudes pay more attention to than we
actually do?
Nice shapely legs… which of course,
should lead up to a nice tight round bottom! Need I say more?
What do we spend too much time on?
Worrying what other people think, and
how to knock others down. If everyone
spent the same amount of time on improving themselves and doing something nice
for their neighbour, the world would be a
more harmonious place.
You’ve done a few calendar shoots.
What’s the best month to be featured on
and why?
I would say January. Not only is it the
month of my birthday, but it’s the first
month of a new year so for me it represents Motivation (for all those new year
resolutions) and a chance at new beginnings.
Best advice ever offered?
As my husband Simon would say “Never
be more than 3 weeks off your peak…”
And he sticks to that advice -- he looks
damn good all year round!
Worst advice?
“Failure takes no preparation” -- Homer
Simpson
Family car growing up?
Too many to mention. My Dad was a car
salesman…
Famous last words?
“Talk is Cheap”
There are hundreds of “pre-workout” supplements out there to
choose from. Some are quite good whereas others are a complete
waste of time and may actually be counterproductive to maximizing
workout performance! Many of the formulas out there are a bit
outdated or nothing more than your basic energy drink you can
buy from your local convenience store! Some are only available in
a giant “horse pill” format that is super slow to digest making some
athletes experience the “kick” but only at the end of their workout.
But the biggest downfall of practically all pre-workout supplements
is their lack of a “pharmacokinetic delivery system”.
“NOZ IV gives me the most
intense workouts of my life”
Ben White, IFBB Pro,
Team Nutrabolics®
You can have an amazing formula but you MUST ensure that the
nutrients in your product are fully absorbed and hit your muscles
and brain neurons at the precise time they’re needed in order to
achieve maximum performance. NOZ I.V. is a new pre-workout
innovation that uses a built-in delivery system called the “MultiStage I.V. Delivery System”.
This delivery system is designed to work via several different mechanisms. First, combinations of specially engineered carbohydrates
are designed to provide a sustained delivery of the formula to the
target tissues. One of these carbohydrates, “Trehalose”, is a natural
alpha-linked disaccharide that is incredibley resistant to the acid
hydrolysis that normally occurs in the stomach and GI tract. It also
has preservative properties and is used in the pharmaceutical
industry because it protects stability of nutrients in solutions. This
compound helps prevent the degradation of ingredients in the
NOZ I.V. formula as they’re being transported throughout the body.
Another synergistic mechanism of action is activation of something
called “the sodium-potassium pump”. In the human body, this is
the driving mechanism which imports carbohydrates, amino acids,
creatine and other nutrients into muscle cells. The Multi-Stage I.V.
Delivery System optimizes the sodium-potassium pump activity in
order to ensure that all substances in the formula are delivered
to target cells at the exact time and in the precise dose needed to
maximize workout performance.
After just one dose of NOZ I.V., field-testing subjects are already
lifting more weight for more reps and getting vasodilation to a level
they’ve never experienced in their lives. Bodybuilders like IFBB Pro
Ben White have experienced effects beyond what you typically see
with any preworkout supplement. Ben noticed a 20% increase on his
max bench press, and had limitless energy, stamina and endurance
during his rigorous training. I know that many companies make
these types of claims but the proof is in the results. With NOZ I.V. as
part of his training routine it’s no wonder why Ben has been called
the show stopper!
ACCELERATED MUSCLE CELL VOLUMIZING
INCREASED MUSCLE FIBER HYPERTROPHY
MAXIMUM MUSCLE CELL REGENERATION
UNPRECEDENTED MUSCLE PUMPS
AMPLIFIED STRENGTH & ENDURANCE
It takes a lot of hard work and dedication to be 250 pounds of shredded muscle.
Hard work will only get you so far if your diet is not in check. IFBB Pro Ben White
relies on IsoGainer® as his secret weapon, and the foundation of his bodybuilding success. IsoGainer® is a meticulously-formulated lean mass gaining formula
with a whopping 691 calories, 60 grams of highly bioavailable isolate proteins,
and 88 grams of specialized complex carbohydrates per serving.
By combining isolate proteins with complex carbohydrates IsoGainer® is a true
sustained-release lean mass gainer that is versatile enough to be used at any
time of the day or night. Essential Fatty Acids and an Anabolic Activating Matrix
are also included in this superior formulation to cut fat and ignite the growth of thick,
dense muscle mass.
To get hardcore muscle-building results that will transform
your physique you need to get on IsoGainer® now!

Nutrition Tips from the Pros

Transcription

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