the first Edition of our e-Magazine “AFRICAN

Welcome to the first Edition of our e-Magazine “AFRICAN NATURALS”. Since
launching on the African Continent we have had an amazing response, and
would like to thank so many people for their overwhelming support and
encouragement. To name a few, Dr Pete Samra (former Mr Natural USA, and
twice inducted into The Natural Bodybuilding Hall of Fame), Mr Andrew
Carruthers, Editor-In-Chief of Muscle Evolution (South Africa’s only
Bodybuilding magazine of International Standards).
South Africa has always produced top Bodybuilders. Now for the first time the aba in the USA has a
representative in South Africa. The International amateur bodybuilding association and the
Professional Natural Bodybuilding association. Will now promote drug free bodybuilding contest in
South Africa. The aba is the largest drug free association in the world. Founded by South African
born Natural Mr. USA Pete Samra, Greek born, bodybuilder, gym owner and promoter Denny Kakos
and Fitness entrepreneur Wally Boyco in California 1988. Under the leadership of Kakos the
organization, now boasts 50 countries and still growing. The ABA has the distinction of promoting
the natural Mr Olympia the pinnacle in Bodybuilding. The South Africa association under the
leadership of Eugene Kayat, is looking for natural athletes, promoters and judges to join his
association. Already the South African Association, has affiliation with other African nations and has
some 5,000 athletes competing in African countries. The South Africa association, with emphasis
placed on schools and Universities initially, will promote regional competitions and the South African
championships, which will send athletes to the three aba contests each year. The Natural World,
Universe and Olympia contest.
A Message from the World President
Welcome to the ABA/INBA/PNBA the largest natural organization in the world. We were established
in 1988, and now we are 50 countries strong. We offer the most cash and prizes than any other
natural organization. We test all athletes by IOC (International Olympic Committee) standards and
use WADA (World Anti-Doping Agency) to test the athletes using Urine, blood testing and hair
sample at our major events. All failed athletes are exposed on our website and in major magazines.
We have the largest most prestigious Natural Competition, The Pinnacle of Natural Sports, The
Natural Olympia International Multi Sports and Expo Weekend. We all share a special passion and
commitment for natural bodybuilding which will ensure our continued growth and success in the
coming years. At this time I would like to welcome South Africa to the INBA Family and I look
forward to seeing you all soon at an upcoming INBA competition.
Train Hard Train Smart Train Natural!!!
Denny S. Kakos
World President & Founder ABA/INBA/PNBA
www.naturalbodybuilding.com
Howard Cladingbowl qualified in the UK with the British Amateur Weightlifting Teachers and
Instructors awards and coached in gyms in England for 2 years before he took over West
Workout in 1990. West Workout has been in operation since 1978.
Howard is the current owner and his passion is running this successful and hardcore gym that
caters for all individuals providing personalized instruction and motivation to help them achieve
the results they deserve. West Workout prides itself on being “the Gym that cares for You”. His
aim is to be the best role model he can possibly be and to educate his gym members and their
families on diet, nutrition and exercise enabling them to alter their way and quality of life. In
addition, Howard provides one-one personal consultation for athletes, assisting them in achieving
fitness goals, training, nutrition advice, diets, muscle building/body transformation and stage
preparation for competitions (i.e. Bikini, Fitness and or Bodybuilding shows) all in a healthy drug
free way. He also assists power lifters on a national and international level for competitions.
These sports do not need to be for a limited number of years they can be a way of life providing
those around you are positive role models.
Howard has also been instrumental in growing IPF Powerlifting in the Western Cape as he was
Chairman for three consecutive years where Western Province won the overall team trophy two
of the three years. He is now Meet Director and organizer for 100% Raw Powerlifting
Federation in South Africa. His passion has always been for raw lifting, to get the athlete bigger
and stronger for all sports and he still guides and coaches many top lifters to achieve their
national colours.
Howard is a Provincial, National and International Athlete and has competed in Bodybuilding and
Powerlifting Competitions within South Africa and abroad and has won many, many titles and
has had many great achievements in both these sporting codes. It is very unusual for an athlete
to achieve top accolades in two different sports and this has come about by many years of
dedication, drive and determination and love for both sports. Not only a bodybuilder, Howard is a
successful powerlifter, breaking the Masters World Record at 100% Raw Powerlifting in Cape
Town recently.
Howard is the only INBA (International Natural Bodybuilding Association) and PNBA Bodybuilder
in South Africa. He earned his Pro Card in Reno, United States taking the INBA Masters Natural
Olympia and overall Masters Title defeating Sammy Sisk Overall winner for many years) and then
went on to compete in his first pro show placing second in the PNBA Masters Natural Olympia.
Amongst his other prestigious bodybuilding titles, competing in Los Angeles, France and Las
Vegas as well as Slovakia at the Natural Universe Masters, Heavyweight World Champs
Masters, a bronze medal at Muscle Mania in the Middleweight division and the WPF Universe
Masters to name but a few.
Career Highlights:
•
Winning INBA Natural Olympia Masters and runner up in Pro Natural
Olympia in
Reno 2011.
•
Winning Muscle Mania Middleweight division in Vegas 2011.
•
Breaking 100% RAW Powerlifting Masters World Record in Cape Town
2012.
•
Winning INBA Natural Universe Masters division in L.A 2009.
•
Winning UIBBN World Champs Masters Division Heavyweights in Cape
Town 2009.
•
Achieving Bronze in Slovakia WBBF World Champs Masters 2010.
•
Achieving 4th place in France at the WPF Universe Masters 2010.
Objectives
•
To defend my Natural Universe and Olympia Masters title in Greece, 2013
•
Aims to continue to run the successful and hardcore gym West Workout
Cape Town, where people not only train hard but learn about diet, nutrition
and Exercise to alter their way and quality of life for them and their families.
•
To assist Bernadette Beyer (Diamond) in launching the Trojan Warriors &
Live TV Show in 2013. We hope that the Trojan warriors provides the
platform for athletes to compete and give positive role models to young and
old alike..
•
To break more World Masters powerlifting records in both Middleweight
and Light Heavyweight divisions in 2014.
•
To continue to be the best role model I can possible be for the people I have
the fortune to influence.
•
Inspiring many more to take up the challenge of health and vitality.
"The Origin of Natural Bodybuilding"
Eugene: When did Natural
bodybuilding start?
Pete: The first Natural contest I
heard about was the Natural
Bodybuilders Association
"Natural Mr. America" in Las
Vegas Nevada in 1978. The
winner of the professional was
my good friend Dennis Tinerino,
who had won, Jnr MR America,
Mr America and Mr Universe.
This was Dennis's third Mr.
America. He later called himself
'The Natural Champion". The
promoter of the event was Mr
Universe Chet Yorton.
“The Father of Natural
Bodybuilding.". He has the
distinction of beating Arnold
Schwarzenegger in the 1966 Mr
Universe in London, I think the
only other person to beat Arnold
was Frank Zane in the IFBB Mr
Universe in USA.Chet must be
given all the credit because he
went out on a limb, and through
his vision and insight we have
Natural bodybuilding today.
Eugene: so how did it grow in to the sport it is today?
Pete: First we need to get some basics out of the way. The AAU was the controlling body of amateur
Bodybuilding in the USA. All winners of the Mr.America were then sent to London to compete in the
Nabba Mr Universe. Some of the greatest bodybuilders won the NABBA Mr Universe including .Chet
Yorton, Dennis Tinerino (Amateur and pro), Arnold ( won it twice as well) . Boyer coe, Ken Waller,
My training partners, Roy Duval (England) and Paul Grant (Wales).Reg Park of South Africa won the
NABBA Universe three times in 21 years, winning it every seven years.. Fannie Du Toit , Franz van
den Berg both South Africans won their height divisions and Elias Petsas a Greek South African, who
was a baker, and did most of his training in his Bakery. Became the only South African other than
Reg to win the Overall title in London Mr Universe.
The AAU had a monopoly on title. The Weiders Joe and Ben had the IFBB and also had a Mr Universe
and MR America. Dan Lurie in New York had the WBBG and also promoted contests.
So when Chet started promoting, he faced much opposition from all the other associations.
Eugene: It seems that the other associations had the whole thing tied up.!
Pete : Exactly, Yorton was a Gym owner in Las Vegas and had some pull in the town, so his contests
were held in one of the casinos, and he gave away good prize money to the professionals. I judged
one of the Natural Mr America contests in 1981 .
Eugene: So how did Natural bodybuilding get to the place it is today as worldwide association.
Pete : Enter Clay Quinn, a gym owner in Independence Mo. Clay had been promoting many contests
with either the AAU , but when Natural Bodybuilding came to town he wanted to go Natural. A
former Biker and gang leader, Quinn found salvation in Jesus and wanted to clean the sport up. As
the editor of "Power Magazine" a natural Bodybuilding magazine under the Christian Bodybuilders
Association. Because he could not get a sanction for his contests as he was going Natural, He
approached The CBA and asked if he could promote The Natural USA under their banner. The CBA
was not ordained to promote contests, but rather send teams of Natural Athletes to natural contests
and then give them coverage in "Power” which went all around the world. But because there were
no sanctioning bodies in the mid-west. Clay Quinn was allowed to use the CBA banner. Clay Quinn
was one of the shrewdest promoters in Natural Bodybuilding, took on both the AAU and the newly
formed NPC, which had become the amateur body of the Weider's IFBB. Quinn found the help of the
Kansas City University to do the blood testing and also obtained the help of the Civil liberties, who
fought on his behalf stating that an amateur athlete, can enter any contest he or she chooses
without repercussions. He promoted the Natural USA, Natural Mid-America and the Natural North
America. Because of his strict steroid testing in his first contest 40% of the athletes were disqualified
on the stage, humiliating the athletes. His tough tactics in disqualifying athletes led to many legal
issues and in a bid to get away from them, he bought an old bus took out the seats and moved his
gym and family out of state one cold night. He moved to Chicago, where he promoted again.
Eugene: Interesting. Like the mafia?
Pete: Yes Eugene, like the mafia. The next key player was none other than Jack O'Blenis, a racing car
driver, biker and weights salesman. Jack was a lifter and owned the Monster Maker gym in Southern
California. He had been a member of the AAU and had promoted many contest with them, but now
just like Clay Quinn, he wanted to promote Natural and the AAU would not let him. So he started the
ABCC. He faced even worse, opposition, his dog had its eyes poked out and his truck was burnt. He
had a lawyer full time on the payroll helping him fight the other associations. I promoted the first
ABCC Natural contest with him .THE NATURAL NATURALS - and this we promoted right in the heart
of bodybuilding capital "Santa Monica". Clay Quinn was the MC that night and opened the contest
with a prayer. Jack promoted hundreds of Natural contests and had a ready supply of trained
athletes from his Monster Maker Gym, where he did miracles in training.
Eugene: I had no idea the history of natural bodybuilding was so interesting;
Pete: It sure was. The turnaround came, when Tom Ciola an Italian from Utica New York started the
NBBA - Natural Body Builders Association. Ciola Owned “Natural Health Products" and formulated a
product just for natural Bodybuilders called "Hot Stuff”. He also promoted The "Natural Mr.
America". Which was won by Natural Bodybuilding superstar Bob Gallucci. Ciola also published a
glossy newspaper called "Natural Bodybuilding”. People like Clay Quinn and I wrote for him and he
was very supportive of other Natural Bodybuilding Associations.
Eugene: So how did Denny Kakos get started?
Pete: Denny was an owner of Gold's Gym in Corona California. By this time the opposition knew that
"Natural Bodybuilding" was a force to be reckoned with. The promoters Like Clay Quinn, Mid-West,
Tom Ciola East Coast, Andy Bastento, also on the East Coast,Che Low on the East Coast, also put out
a top natural bodybuilding magazine. Jim Evans in Minnesota , Jack O'Blennis on the West Coast
The bible says the little foxes, destroy the vine and there were enough little foxes, destroying the
vine. Denny Kakos went to the NPC and asked them to sanction the first ever Natural Mr California ,
113 Athletes competed in this historic event , the contest went on until the early hours of Sunday
morning. When Kakos went back to the NPC to ask them if he could do other contests, the door was
closed.
Eugene: So How did ABA get started,
Pete:Wally Boyco was a top promoter of Bodybuilding and Fitness Trade shows. He did many "Body
building Expo's at the Disneyland Hotel, where he would stage bodybuilding shows, seminars and
many companies would buy booths to show their fitness products. Wally started the Ms Fitness and
also started his own Professional Bodybuilders Association, using a clapping odometer to see who
would win the contest, total audience participation. Because he needed an amateur association. He
approached Denny, and I to start the ABA. At first the ABA was divided into two groups, Natural and
open (meaning no testing). because of my total commitment to natural bodybuilding I was voted in
as president of the Natural division, Clay Quinn flew to Anaheim California to be our Vice president
Natural and Mid West ( Chicargo) promoter, also at that meeting was Jack O'Blennis who was the
president of the ABCC, but because one of his previous foes from the AAU was going to be our head
judge, Jack pulled out. I promoted some big shows The Southern California and World cup with big
sponsors and top Movie stars giving out trophies. Denny promoted both natural and open, but as
time went on he put his whole support behind Natural bodybuilding. Clay Quinn , promoted some
big shows in Illinois and we had a few shows outside California. Wally stopped the PBA and I went
full time into ministry back to South Africa. Denny took over the ABA and has made it into the largest
Natural Association in the world. He did many contests with Jack O'Blennis in later years. I am still
very friendly with Clay Quinn and Denny Kakos, they are both my good and close friends. I lost
contact with Jack O'Blennis in later years and he recently passed away. Chet Yorton is still training
and was inducted into the Natural Bodybuilders Hall of fame. Tom Ciola , is no longer involved in
bodybuilding.
Eugene: Thank you for your time Pete. We look forward to your visit to South Africa this year.
The Samra R.E.S.T. System of Training had a dramatic impact on the bodybuilding world and still
does so to this day. I think it is safe to say that he will be honoured in the years ahead by the subtle
compliment of imitation. You will find many systems discovering his R.E.S.T. principles and calling it
their own. It is unlikely, however, that the world of bodybuilding will ever be rocked by as unusual a
man as Dr Pete Samra "Mr Nutrition"! Dennis Weise
R.E.S.T.
•
•
•
•
R= Relaxation, Rejuvenation, Rest, Positive Mental Attitude
E= Eating
S= Spiritual
T = Training
R Relaxation, Rejuvenation, Rest, Positive Mental Attitude
Rest when you are on a workout program you need to have enough rest to build muscle
and lose weight. As a young weight trainee, I spent hours a day working out. Trying
everyone’s, workout routine. I felt I wasted years. One day I read a Bodybuilding
Magazine. It said OVERTRAINING was worse than under training. As a personal trainer I
see many people come up to me and say they are working out several hours a day. But
don’t seem to lose weight. The problem is they are overtraining. Once they work out less
and have days off, they lose weight and look better. Remember muscle helps to burn fat.
So if you are burning muscle, your weight loss will be limited.
R - Also stands for Relaxation, Rejuvenation. Getting a positive mental attitude, and
staying away from the gym, will help you with positive and rewarding work out. Have a
positive mental attitude. Get a vision of how you want to look. 2x4 cards
E Eating
Eating, Nutrition: Proper nutrition is the major key in developing a great physique. Never
say DIET. The first three letter of Diet are DIE (Death). Diet is not death. But should give
you a long wonderful life. We will cover this in detail in our nutrition and supplement
class.
S Spiritual
I believe that a person cannot have a balance in their life with just a good healthy body
and mind. We need to have balance. I became a Born again Christian 1979. Remember
Total = Mind, Body & Spirit.
T Training
Training. I developed the R. E. S. T. System of training to get the optimum results and rest
so a person would not feel tired all the time. I was a manager of the top gym in the world
(Gold’s Gym Venice, Santa Monica) 1975, 77, 78. I noticed a lot of Natural Bodybuilders or
young trainees, trying to emulate the work outs of the more advanced professional
bodybuilders with very little progress. I remembered the article in a magazine that stated.
OVERTRAINING was worse than under training. Also the steroid users had a faster
recovery rate. I have always felt that you have anywhere between 50 minutes- 70 minutes
of glycogen (stored energy) in your body. Once the glycogen, it used up. You Are Using
Muscle. Rest builds muscle, muscle helps to burn fat.
T Training
To get the optimum effect. I train all Push movements on the first day of the cycle. (You
could do the Pull first if you prefer).
PUSH day consists of Triceps, Chest, and Shoulders. Not only are they all push movements.
But when you work Chest and Shoulders, your triceps are working as well. When you work
upper Chest, your shoulders are working as well. So as you see these three muscle parts
are worked in conjunction with one another. Once you work these three muscle parts on
the same day. You will have a 72 hour rest period until your next work out.
T Training
Pull Day. On this the 2nd part of the cycle. I work Back Lats (upper back). When you work
Lats (upper back) your biceps are doing a lot of work. The lats and biceps are interwoven
or work together. So I do a heavy back work out and do a few sets on Biceps. I also do my
legs and Calves on this day.
The third day is rest day. And I take the whole day off from the gym. I follow both days of
the cycle with Cardio. The best way to do this work out would be.
Monday = Push, Tuesday = Pull. Wednesday = Rest day.
Thursday = Push. Friday =Pull. Take the weekend off.
Always follow your four days workouts with Stomach and Cardio.
Don’t forget your 50 minutes - 70 minutes is sufficient 4 days a week for the best
results. We will discuss the work outs in the next segment.
Greetings Natural African athletes from the USA.
I am so proud to know there are still real health minded people caring on the art and sport of
NATURAL bodybuilding.
On that note, I'd like to introduce you a diehard founding father of Natural bodybuilding here in the
states, Clay Quinn of Chicago Illinois, who will be writing for this publication.
Clay Quinn is a trainer of many state and national Natural title holders. He is himself the holder of a
total of 18 titles numerous plaques and awards and holds the title of Natural Mr.USA. in two
different divisions. In the 1990's he was inducted into the ABA Natural bodybuilding hall of fame in
Santa Monica.Ca.
Clay was the second person to promote an all-natural bodybuilding competition and to this date still
has promoted more Naturals shows then anyone in the USA! He worked with the Kansas state
university medical department which developed a blood test to detect competing athletes using
drugs. This was given prior to the competition so no user would appear on stage (as he puts it) next
to a real athlete.
He's had articles published in every muscle magazine on the market and a few no longer in print, and
was the editor of Power magazine.
When you first meet Clay Quinn you think; he’s a real nice guy (and he is) then you ask him to train
you and you say this no good *&^%$ is going to kill me, the *&^%^$ !
He writes like he talks and is just that bold and unmoving when it comes to the drugs and
bodybuilding. His life has even been threatened over the sport.
I remember one phone call from a guy who was in a contest of his and he was hot about not placing
and Clay's cocky attitude. All the while Clay was smiling and he put the call on speaker phone. This
dude was nasty. The more Clay laughed the hotter the guy got! Then he made a big mistake. He said
if I was there right now I'd grab you by the neck and slap the blank out of you. Clay replied, “ok I've
listened to your crap now let me give you my side of this conversation. First, what the F… do you
think I'll be doing when you reach out toward me? You do not know what I am capable of! Buddy
you don't want to find out. Give me your name and address and I'll send a plane ticket to come see
me one on one. Till then bye!” I was shocked. Clay simply said I get that crap all the time. Like I said
he's bold and a good friend. Ask South Africa's bodybuilding champion and church building
evangelist Pete Samra his friend of 30 years. Hope you enjoy his no nonsense writing and years of
experience in Natural Bodybuilding. Stoney Burke
How many times while at the gym have you heard, “Man you should see Mikey Musclehead
he’s getting BIG! I wonder what type routine he’s on? That dude is strong. I remember last
year he was benching 275 now, he’s benching over 400. Last year he looked just like us. I
wonder what’s up with him? We should train like him and see what supplements and diet
he’s using.
There is one important question you should ask yourself about this conversation. Is he an
Athlete or first and foremost a bodybuilder?
What's the difference you ask? Let’s break it down to what is the view of the general
everyday public of a bodybuilder. Let me be perfectly clear, I’m not talking about the folks at
the gym or your family. I'm talking about Joe and Mary down the street. The guys and gals
who play sports on the weekend, for fun. You know, like that young lady you met last week
who didn't get you. She said she liked your muscles and thought you were cute but, the
phone number she gave you was … for the zoo! She must have been a lesbian. No,
not really, she most likely got turned off by you explaining your routine and the bad judging
at your last contest, where you got robbed. The general public can see you’re in great
shape and they actually admire your dedication but not your constant bodybuilding talk!
There is life outside of the gym and your chosen sport. Your so involved with self-elevation,
that you would look at a Non athlete druggie bodybuilder and wonder how you can get that
big etc.. You even entertained the thought of secretly taking “roids” just to help with that
sticking point. That extra inch or two on the legs or better yet, those biceps that everyone
can see. You know; how Mikey Musclehead got that much stronger faster than you. Don't be
a follower, be a leader. Be the guy that said way back, I’m going to start bodybuilding
because I want to look like, or to be better at rugby or even chess. Somewhere down the
line you wanted to better yourself. You found out you liked working out and its benefits.
People at work noticed and told you how great you were looking. Then the hidden monster
called EGO took hold and it was bigger and stronger at any cost. You just don't get it. Screw
the idiots at the gym who tell you about your shortcomings and how much better Mikey looks
then you. You are a Natural bodybuilder! You are devoted to a lifetime of being good looking
healthy and strong. You enjoy life and you may not be the baddest ass on the block but ,the
way you look no one wants to find out if you are or not. Flat out, you are a real athlete! Not a
fake, cutting corners and conning yourself in believing using drugs just to get past the
sticking point to win a contest is honest and ok because everyone else is doing it. Excuses
are for losers and weaklings! If druggie bodybuilding is ok and no one really cares then why
do the cheats try to pass themselves off as a Natural Bodybuilder? There are so many
beautiful things in life to enjoy and share with others. Natural bodybuilding is an athletic
hobby so enjoy it and its benefits. Get out there smell the roses and get out of that smelly
gym.
"Commonly Asked Questions"
By Dennis B. Weis "The Yukon Hercules"
As many of you know, I have been involved as an iron game writer and author for the past 25 years.
During this time many thought provoking questions regarding nutrition have come across my desk
(via phone, fax, letter and e-mail). I examined each and every one of these most commonly asked
questions and thoughtfully answered them in direct proportion to the needs of the individual asking
them. My intent was hopefully to eliminate some of the pseudo-scientific/intellectual confusion that
is generally associated with nutrition, with complete and non-superfluous answers that would be
helpful in their continuing quest for bodybuilding superiority.
Here are some of the most thought-provoking questions regarding nutrition and the accompanying
No BS answers!!! I hope you enjoy reading them.
1. How is the Basal Metabolic Rate measured to determine whether the individual in question has
SLOW, MEDIUM or FAST metabolism?
A) Basal Metabolic Rate is not static. The BMR will fluctuate with varying factors. For example, the
younger the person, the higher the BMR and as one ages, the rate will decrease about 2% per
decade. Another factor is whether the lifter is sleeping or awake. During sleep there is much more
muscular activity than in an awake relaxed period, but physical activity will increase the BMR.
Another factor that will increase the BMR is eating. Digesting foods, juices flowing, etc., will increase
the BMR. Another factor is body-surface, not weight. For example, a 185 lb. lifter who is 6’0" will
generally have a higher BMR than a 185 5’4" lifter. The point here is that heat is lost over the taller,
more skinned-surface lifter of 6’0" tall.
Still other factors include gender, men’s metabolic rate are higher than women’s rates. Also, the
more muscular a lifter, the higher the BMR. That is, because muscular tissue is far more active than
adipose or fat tissue. Fasting and long periods of caloric intake especially leading to malnutrition lead
to lowering of BMR. The Basal Metabolic Rate is taken usually at rest while awake 12 hours after
eating. A rough estimate of one’s BMR is to take ½ calorie per pound/hour (for 1 male, 180 pound
lifter that would be 90 calories/hour) and then multiply that figure by 24 hours, or 2160 calories per
day. For a woman, use 0.4 calories per pound/hour. Then figure about 60 to 70% just for BMR. Add
another 30% to 2160 calories for activity, growth, etc.
2. Depending on age, sex, bodyweight (be it proportionately more muscle as opposed to fat)
approximately how many calories are utilized at the basal rate and during high intensity activity
during a 24 hour time frame?
A) Several good charts are available for high-energy activity. These charts covering all types of
activity from jogging, to weight-training, swimming, playing cards, etc., were determined by the
"Spirometer-an oxygen consumption device." This device simply measures the use of oxygen. The
amount of calories expended would therefore, be dependent upon the type of activity, rest interval,
age, sex, condition, fasting, etc. of that particular person.
3. When ratios of daily intakes of proteins (30%), complex carbs (60%), and polyunsaturated fats
(10%) are recommended, shouldn't these percentages be based more accurately on the individual's
(male or female) existing body fat percentage and existing muscle content? For example, a person
who has more muscle and only 10% or less body fat would take in more complete protein and
slightly less complex carbs and fats than the above recommended.
A) The Recommended Dietary Allowances offer a ratio of 20-25% protein, 25-30% fat, and 50-55%
carbohydrates for the NORMAL, HEALTHY PERSON IN THE UNITED STATES. And these percentages
are meant only as a guideline. It is a fact that a man, whether lifter or non-lifter, requires
approximately 1/2 gram of protein per pound of bodyweight. Women require about 0.4
grams/pound. So for a 150-lb. male lifter, about 75 grams would be adequate.
It would be possible to receive, say, in a range of 1/2-3/4 grams of protein per pound of bodyweight.
However, ingesting more protein than is really needed, say more than .75 grams of protein, would
not be of any benefit, indeed, potentially harmful. Consider that any excess protein is handled by the
body simply as excess calories. These protein calories first must be broken down by the liver,
removing the amino acid structure in a process called "De-aminization." Five hundred extra calories
from protein would then be stored. The key is bodyweight--given a fixed number of calories, say
2400, and continue to keep the given 30% protein, 60% carbs, and 10% fat ratio. Remember, too,
that fats are IMPORTANT. Fats carry vital acids and vitamins and play an important part in metabolic
roles necessary for health, as well as fitness and strength. Lifters increasing their protein beyond
their individual bodyweight/30% percentage find themselves sluggish, putting on that smooth layer
of fat and, if continued, may be potentially harming their liver.
4. When a person, be it a man, woman, or child, who is ingesting a daily caloric intake of 30%
complete proteins, 60% complex carbs, and 10% polyunsaturated fats (realize that the percentages
of each food varies slightly depending on whether it is for a child or adult, etc.), would the above
percentages meet and exceed the FDA suggested requirements of vitamins and minerals, etc., and in
doing so virtually eliminate the need for extra supplementation in the form of vitamins and protein
powders?
A) One of the haunting elements about the American Dietetic Association's "recommended dietary
allowances" or the RDAs is the fact that one could choose the correct number of food group
selections and STILL not meet these recommended allowances. The nutrients in question, especially
the water-soluble vitamins, C and B-complex, are noted. Another example is, of course, iron and
calcium. Women especially, as they need 18 mg/day to men's 10 mg. Again, consider this as a
guideline for normal, healthy persons and not a lifter or athletes in an anabolic state. My suggestion
is to choose "nutrient-dense" foods such as enriched wheat breads and cereals fortified with iron,
vitamins and minerals, choose at least 2 servings from the citrus fruits and juices, and choose only
skim or low-fat dairy products, 2, possibly 3 servings. I never liked the word "insurance" relating to
taking vitamins. There is such a state as too much, which can be toxic in several vitamins. Base your
protein choices on fish or fowl first, then if you prefer, very, very lean beef occasionally.
5. How much protein must be ingested for a person to over toxify the liver before it is harmful? How
long a period of time will it take (days, weeks, months) for a person to reach this toxicity or
saturation point? Sedentary? Active bodybuilder?
A) I believe I answered this question in #3. Remember, though that every person is different, and the
ill effects may take a short time, months, or years, or may never show. However, at what point
would you realize harm? When your liver fails! In other words, you may now be a little more sluggish
in energy and recuperation today than you were exactly one year ago because of over ingesting
protein. And, where will you be next year? Not ill enough to notice, but yet in perspective, not as
healthy as you once were. Just realize that too much protein is potentially dangerous.
6. Many authorities state that it takes protein (broken down into amino acid content) 4 hours to
reach the blood stream, and then it only stays in the blood stream at 32 grams for 3 or 4 hours. Does
this apply for both complete and incomplete protein sources if it takes 3 to 4 hours for a solid
protein food to break down, how long then does it take a drink which contains protein powder to
break down into amino content? How about the breakdown of amino acid tablets as opposed to
protein powder?
A) Normal digestion depends greatly on a variety of factors--age, physical condition of the person,
activity immediately after eating, and especially the mix of foods. Protein digestion will take place
between 1 and 4 hours with a normal mix of carbs and fat. Realize that your digestive system is
working on these other nutrients, carbs, and fat as well. There is a "pool" of amino acids that is
maintained in the gut for normal use by the body's cells. The difference between complete and
incomplete protein is simply that complete proteins have all of the eight (ten) essential amino acids.
The body has a unique way of converting incomplete proteins, say corn or grains, to complete by
supplying these incomplete foods with the lacking or more correctly inadequate amino acids. But
first the overall digestion process of amino acids must go from the GI tract to the liver and be
properly metabolized. Then into the pool.
Whether a solid piece of turkey breast or a liquid sip of protein, the body will not know the
difference. By the time the turkey arrives to the gut, it's probably in a semi-solid state, so no real
time difference is gained by swallowing liquids. Whether powders, pills, or a slice of freshly roasted
turkey, your body utilizes its protein in the same manner. One thing that will definitely interfere with
digestion is STRESS. If you’re worried, angry, etc., relax first, then eat.
7. Explain the term "nitrogen balance."
A) "Nitrogen balance" simply means that amount of nitrogen taken in (ingested) as compared to the
amount of nitrogen that is excreted in the urine and faeces. Most lifters, because of the anabolic or
growth state, are said to be in "positive nitrogen balance." There is more nitrogen going into the
body than is coming out. Negative balance occurs when a muscle atrophies such as in an injury and
lifters cannot work out. If 10 grams are ingested and 12 are excreted, negative balance is achieved.
Nitrogen balance is usually done by collecting the urine and faeces in a given period. When the
amount of food nitrogen is calculated against the amount of nitrogen excreted, the result is the state
of balance.
8. What type of nutritional programs would be recommended for the
Ecto, Meso, and Endo, Somato type? What supplementation would be suggested for gaining muscle
bodyweight for the 3 somato types? For losing body fat (Meso and Endo) while maintaining
maximum strength levels?
A) The three basic body types, Meso, Endo, and Ectomorph, vary in the size of the bone structure.
However, the basic physiology in handling nutrients is equal. Given the same basal metabolic rate
and hormonal status, each will respond to the calorie identically.
In identifying nutritional needs of these three, a basic goal must be set. For example, bodyweight,
measurements, total % of body fat, etc. A nutritional program of high-energy foods such as the
simple and complex carbohydrates, foods such as grains, cereals, potatoes, beans and peas, etc.,
plus fruits, juices, and vegetables should be primary and make up about 55-60% of the diet. Proteins
from fish, chicken, turkey, and very, very lean beef should comprise about 20-25% of the diet, and
the remaining calories come from fats--unsaturated oils.
Supplementing of these three types will depend, of course, on the individual's lifestyle, eating habits,
training routines, and goals. Both calories and nutrients, including the vitamins/minerals, should be
met from the diet. Over supplementation can prove to be deleterious. Therefore, supplement only
when the need arises such as a dislike for milk and dairy products, i.e., calcium.
9. What type of supplements are good for creating an anabolic state for the natural bodybuilder
(male or female) void of steroid usage? Dosages (determined by age, sex, and bodyweight) for the 3
somato types?
A) According to the definition, the term "anabolic state" means in a state of growth or building. The
role of protein is to both build and repair tissue. Being in an anabolic state, therefore, would require
your body to build, say, muscle tissue. For adults, the most common is after surgery or injury. But for
the power lifter or bodybuilder, the term anabolic, or rather "anabolic steroids," applies to that
person, man or woman, who wishes to gain muscular tissue. Unfortunately, no amount of good
eating, supplements, powders, pills, etc., will advance a person into this state. Only the demand of
physical activity, weight resistance, lifting, will create that demand. Then it is up to that person to
furnish the necessary nutrients for growth.
10. Which brand-name supplements on the market would create the above effect?
A) As far as what brand of supplements, doses, etc., on the market, each is simply a supplement.
Whether multi-complex vitamin/mineral supplement or a specific amino acid, a supplement refers to
"an addition to the existing basic nutritional status." Anabolic steroids are hormones, not nutrients.
They alter the metabolism of the cell's ability to utilize protein toward growth, i.e. protein
retention/utilization. But again, the proper nutrients must be there in order for growth to occur.
Also, the demand of an exercise routine must be there in order for growth to occur. No over-thecounter supplement, liquid, powder, or tablet, will create that effect.
11. How much sugar (those found in the foods we take in as well as table sugars) does the average
person (child, teen, middle age, and elderly) ingest in a year's time?
A) The latest survey found that the average person in the United States, eating an average diet,
consumed an average of 128 pounds of sugar per year. Realize that is up from only 4 pounds
consumed about 100 years ago!
12. Sugar interferes with protein resynthesizes; how does this take place, and how much protein is
destroyed?
A) There is a myth that sugar "interferes with protein synthesis." In fact, sugar, glucose, indeed
exerts a protein-sparing action. If there is a shortage of energy, sugar, the body will turn to protein
for its energy supply. A waste of protein, yes, but nature takes care of your body's priority--energy.
Physiologically, your body utilizes the B-complex family of vitamins for both protein and energy
metabolism. And, therefore, it could be said that excessive sugar, table sugar, such as sucrose, a fruit
sugar, fructose, milk sugar, lactose, etc., all require B vitamins for digestion, especially Thiamin or
vitamin B12, to "interfere" with protein's need for a certain vitamin (co-enzyme).
How much sugar depends on, of course, the overall CHO-protein ratio. However, there is more harm
in too few calories from CHO including table sugar than there is in excess sugar. The point is to
secure your energy needs from fruit, vegetables, grain, to secure plenty of energy and B vitamins
from cereals, breads, etc.
13. Why do teens on the average not experience sugar-related problems as opposed to a person in
their mid-20s or 30s, for example?
A) I'm not fully aware that teens do not experience sugar-related problems. Teens have a
tremendous energy for growth requirement. Therefore, 3500 calories for a teen will be almost
entirely utilized, where 3500 calories for an adult whose basal metabolism os lower may store a
greater portion of the calories ingested. Also, teens tend to be more active physically.
Diabetes is a combination of a genetic/obese/hormonal problem. In the case of adult-onset
diabetes, obesity is often considered a major risk factor.
14. How much glycogen will a male and female bodybuilder store in the muscle and liver and glucose
in the bloodstream? Depending on existing bodyweight, how much will this glycogen content vary?
A) The average person would store approximately 375 to 475 grams of glycogen (about 12 ounces) in
their muscles and liver. Figures vary, of course, depending on the size of the individual, overall
nutritional status, and conditioning. Normally, glycogen depletion will occur in approximately 24
hours.
15. It has been mentioned many times that blood sugar (glucose) and muscle glycogen will only
accommodate a high-intensity workout of 1-1/2 to 2 hours at most. How much glucose and glycogen
is the average male or female bodybuilder using during a medium workout with progressive
resistance devices? Low intensity?
A). Balance studies, the studies performed on volunteers in the process of determining how many
calories are utilized in an activity, are at the best, extremely difficult, time-consuming, and
expensive. Although energy expenditures for individuals will vary, realize that even a particular
individual may vary in energy consumption for a movement. One variable is the intensity of the
movement and for the workout.
For a heavy weight-training session, on the average, a person will burn about 612 calories per hour .
. . . For calisthenics, a light session will burn about 272 calories/hour while a heavy session, about
544. Aerobics: light session, 204; medium, 340; and a heavy session, about 544 calories. By the way,
kissing will burn from 16 to 30 calories an hour. Again, it depends on the individual(s), the type, and,
of course, intensity!
16. Does a bodybuilder ever use reserve glycogen from the liver (as is the case in carb depletion and
loading specifically) when muscle glycogen is exhausted during a workout of normal circumstances?
A) Studies have shown that athletes who train exhaustively over a period of 2-3 successive days will
deplete muscle and liver glycogen. Diet plays a part in that if a high CHO are ingested (55-60%) less
fatigue will show on days 2 and 3. Also, recuperation will be more rapid in the high CHO diet. Full
recuperation, however, may take from 2-4 days of CHO and rest.
17. A confusing situation presents itself to the above question in that many proclaimed nutritionists
and bodybuilding experts say that, when muscle glycogen is depleted, fat stores are then used as
energy substrate. How can this be when over and over it has been said that, during an anaerobic
workout, there is not sufficient time for the conversion of fatty acid stores into energy substrate and
that protein or amino content is the secondary source of energy for anaerobic workouts?
A) The question is essentially correct. There is not sufficient time for fats-proteins to be utilized as
energy in an anaerobic workout. Remember, though, the duration of such movements are only
about 90-120 seconds. Once movement continues past this time frame, both anaerobic systems will
need to be employed for energy production.
Anaerobic - phosphates
CHO glucose > pyruvic acid
Aerobic - CHO - protein - fats
The question implies stores of glycogen. Remember, after successive days of intense workouts,
muscle glycogen may be nearly depleted, but liver glycogen is restored much more rapidly. Time of
movement is the key. The first 90-120 seconds > glycogen; beyond, a combination of CHO - protein fats.
18. Do questions 14-16 have any direct bearing to "hitting the wall," where glycogen stores in certain
muscle extremities deplete themselves? If this is the case, shouldn't smaller body parts such as the
arms employ less sets, due to less glycogen storage, as opposed to larger body parts such as the
thighs and back?
A) Glycogen use is a constant rate of depletion of stores, not a quantitative depletion. Certain
variables such as individual energy output of muscles involved will play a part in "hitting the wall";
however, the rate is constant throughout.
19. How does a bodybuilder know how much of a particular supplement he or she is absorbing? For
example, if a person takes in 32 grams of complete protein, how can he be sure if the absorption
rate is 50% or 75% or even 100% of the actual intake?
A) Protein absorption is usually around 92% of intake with variables consisting of the specific foods,
status of individual, nutrition, psychological profile (i.e., stress). Absorption rate, though, is constant.
Animal proteins are absorbed at a higher rate (95%), whereas vegetable proteins are absorbed
below 95%, possibly 75-90%. Fats are generally absorbed at the rate of 95% and carbs at 97%.
20. I’m curious as to how supplement companies make time-released vitamins work?
A) There are many ways that companies produce "time-released capsules." One of the most
predominant is the use of wax. The capsule itself is a gelatine (gelatinous compound) that will
dissolve quickly in the stomach. The entire batch of pills is then sprayed with sugar or carbohydrate.
This batch is separated, 1/3 sugar coated, and the remaining 2/3 of the batch is then coated with a
waxy type substance. This batch is divided into a 1/3 and the remaining batch is covered again with
another coating of wax. The idea is that the sugar coated batch, or 1/3 of the tiny pills in the capsule,
will be released in the stomach (as the gelatine capsule is dissolved), quickly releasing the "vitamin."
The remaining 2/3 batch or the waxy coated pills will take a bit longer to dissolve. Of course, this is
calculated to the degree of coatings or thickness of the wax, i.e., the greater the waxy coatings, the
longer the time of dissolving.
21. Some authorities on nutrition (the late Vince Gironda) say that it is a good idea to take vitamin
supplements for 4 to 5 days consecutively, then cease taking any vitamin supplements for at least 72
hours. Why is this recommended, and what is metabolically happening in the body during this time?
A). I am familiar with Vince Gironda's theory. However, that is an ambiguous statement. For
example, if you are deprived of any of the water soluble vitamins for up to 72 hours, your storage
water soluble pool will become depleted. Serious metabolic consequences will occur as a result.
Another consideration is that one may adapt to mega doses of vitamin C, for example. If the body
does adapt to a larger-than-normal vitamin C requirement, once this supplemental is discontinued,
deficiency symptoms may occur. Fat soluble vitamins A, D, E, and K are not subject to temporary
inadequacies/deficiencies in the daily diet. However, this does depend on normal nutrition status.
22. What are some definite things a bodybuilder (male or female) can do to lower his or her
metabolic set-point in order to gain muscle bodyweight?
A) Personally, I wouldn't advise anyone to seek ways to lower their metabolic rate. If you wish to
gain weight, then employ the correct exercise/diet plan. However, metabolic rates will fall during
periods of sustained physical inactivity. The weight you would gain, therefore, would be adipose
tissue while your muscles would atrophy.
23. What can a person do to speed up the metabolic set-point in order to lose body fat?
A) Recent studies indicate that aerobics (especially cross training of such) will increase the BMR for a
period of up to 72 hours. Thus, a regular workout of 3 days or more per week will keep the BMR
higher than normal.
24. If a bodybuilder is decreasing his or her daily caloric intake by 1000 calories (this has been
determined to be the maximum that one can decrease in a daily diet to ensure losing maximum
body fat without much muscle tissue loss), then a problem arises in the following hypothetical
example.
A hard-working bodybuilder weighs 200 lbs. and takes in 4000 calories to maintain his present
weight. Deciding to lose 10 lbs., the bodybuilder decreases his caloric intake by 1000 calories (to
ensure the loss of 2 lbs. of body fat a week and no more) to 3000 calories.
Five weeks into the body fat weight loss plan, a new 190-lb. bodyweight is achieved. The
bodybuilder has reached is goal successfully. Great, but a problem arises in that a 190-lb.
bodyweight utilizes an average of 3800 calories. The bodybuilder, after using 3000 calories a day
diet, must now increase back up to 3800 calories to maintain a new bodyweight. How can he do this
without gaining the 10 lb. loss back?
A) When the bodybuilder "achieves" his desired bodyweight of 190 lbs., 3800 calories should, with
everything constant, maintain his 190 lbs. while in the state of weight reduction. Let's say he wanted
to go to 180 lbs. He would then reduce his caloric intake to 2800. Once his desired bodyweight is
achieved, then approximately 3600 will "hold" his present 180 lbs. of bodyweight.
25. Does the above have something to do with a new established metabolic set point?
A) No! The set-point is a theory that focuses in on your body's system of holding a bodyweight at a
particular set point such as 190 lbs. Workouts targeted aerobically will elevate the set to a higher
point, thus burning more calories at the basal metabolic level. The above question refers to calorie
manoeuvring, not metabolic manoeuvring.
26. Is the metabolic set-point a key factor as to why some individuals can't seem to lose even 5 lbs.
of bodyweight (be it body fat, muscle, or water) after being on a 1000 calories a day reduction for
weeks?
A) I agree with studies done on the BMR that will lower according to calorie intake. Factors that will
influence resisting weight loss are the standard (1) activity, (2) number of fat cells, and standard
number at birth, (3) reduction of caloric intake.
27. It is stated for health purposes that a woman should not drop below 1200 calories per day when
on a fat reduction diet. How would this work for a female who is only 110 lbs. and takes in 1300 to
1400 calories to maintain this bodyweight? In other words, if this person's desire was to lose 3 to 5
lbs., she most certainly could not reduce her caloric intake by more than 200 calories to meet the
above 1200 minimum, and in doing so, she might only experience slightly less than a 1/2 lb. drop in
body weight a week. Overall it would take her 6 to 10 weeks to lose on a program of this nature.
It seems that the guidelines of dropping 1000 calories per day to lose a pound a week would vary
greatly depending on the sex of the person involved and their bodyweight and caloric needs.
Likewise, it is recommended that a male not drop below 1500 calories per day when on a fat
reduction diet. If the bodybuilder in question 24 had dropped down to 1500 calories per day from
the 3000 he was at when he was losing a pound of fat a week, he most surely would have lost much
in the way of muscle tissue rather than fat stores. Can you clarify this existing problem? The problem
being the rule of caloric intakes of 1200 for women and 1500 for men.
A) The question of 1200-1500 for women and men respectively is a good basic guideline. The
problem arises particularly for a woman in receiving the proper nutrients in a package of 1200
calories. Dropping below 1200 to 1000 or even 800 accentuates the problem. I believe that, for a
short duration of say 6-8 weeks, a 1000 or even 800 calories could be adhered to safely.
Supplements in the form of a quality multivitamin-mineral would elevate the nutrient intake to the
normal RDA standards.
28. It has been stated that 22% of a pound of pure muscle is protein. This is roughly 132 calories or
33 grams. Yet another reference says that there are 6 grams of protein per ounce in a pound of
muscle, which suggests 384 calories or 96 grams per pound. This then would suggest that 66% of the
calories of a muscle are protein. Which reference is correct?
A) Actually, 22% would be an average % of protein. In reality, a muscle may range from 15-22% or
higher depending on the strength and integrity of the muscle.
29. How are the 12 nonessential amino acids produced in the body?
A). The nonessential, commonly called due to the fact that the body, specifically the liver, can
manufacture these as needed. From the 8 essential amino acids, the body has the ability to put
together the remaining 12 amino acids. Also, remember that it is relatively easy to acquire the 12
nonessential acids as compared to the essential 8.
30. One gram or carbohydrate contains 3 parts water. Can this be simplified into a more acceptable
example?
A) A chemist's view of a glucose (carbohydrate) molecule is composed of 24 atoms: 6 carbon, 12
hydrogen, and 6 oxygen, or C6 H12 O6. Thus, carbo (carbohydrate) contains 6 carbon atoms and 6
H2O atoms. When a pair of these are joined, one of the H and one of the OH are removed in the
joining process, called condensation reaction; water is formed. Also, hydrolysis occurs when these 2
are split for energy release.
31. How does the bodily physiology process determine that the reduction of 500 Kcals for bodyfat
loss is to be taken from fat stores and not from muscle tissue (since the 500 Kcal reduction is so
remarkably close to the number of Kcals in a pound of muscle)?
A) This question is extremely good and challenging. There have been people who have been
researching this for years because they've been trying to spare muscle tissue from deprivation and
the body does tend to deprive it during the extreme diets. There is no doubt about it, and what
they've been trying to do is, at least in Europe, we understand they're working with new enzymes
now that are supposed to stop the body from using its protein caloric intakes, and some of them use
much more extreme examples than you do. It's almost binge and starve things where one day a
week they might go up to 40000 and the next day they go down to 3200.
Out in California, a couple of bodybuilders I know of were dieting, and one of them was using a
system where he was just taking a steady amount of calories and at the time he was really trying to
lose weight, so he was well down into the 1200 and 1300 calorie range, which was really silly for a
person his size of 285 pounds, but he was doing it. Now, the other bodybuilder was using an
alternate system where he'd diet at that rate for maybe three or four days out of the week, and he'd
exceed it for maybe three or four days out of the week but never go above 3000. But the point is,
the 285-pound bodybuilder did lose more weight than the second bodybuilder did over time, but
that could have been because of genetic determinants rather than just any pat statement that I
could make on the subject. But overall, I think, you can't take it on a daily approach you have to take
it on a weekly, monthly, yearly approach and then add up the total amount of calories. At least, that
is what science says. Then you can have a determinant, but we're not convinced that that's
necessarily true. I kind of think that, if you do oscillate stresses like that, you can promote some
results and maybe some of them will be protein saving rather than protein depleting, and this stores,
but they're having mixed results with this. The body still seems to do this as much as it does with
fats.
What I've read and what some people surmise is that, early on in our primordial past, the need for
fat was something to see us through the lean times and was just as important as our muscle mass for
that reason alone. And for that reason, it is somewhat protected, and what they are trying to do is
beat that basic need. It is going to take some type of chemistry to do it, but we think they are on the
right track, and if they get established what nutrients need to be taken to protect your protein levels
and muscle tissues, then they've got the ideal weight losing tool there. But we cannot assume that a
muscle only has 600, a pound of muscle only has 600 kilocalories. That's incorrect. It has close to
2000, so we got to be careful with that. But you're right; you know, as well as attacking fat it will
attack the muscle but to a lesser degree. It will always go toward the fat at the cost of some of the
protein tissues, especially as you come closer to your ideal weight, but even then it will still spare fat
to some extent. It will keep a reserve of fat handy just in case of emergency needs. It's interesting
how we evolved that capacity.
32. Some nutritionists state that by eating less, the basal metabolic rate will slow down in an effort
to conserve more fat calories. Wouldn't this be a problem for the somato type ectomorph who is
trying to slow down his or her already fast metabolism? Wouldn't this person even have a more
difficult time gaining muscle weight because of this?
A) When you go into diet, it does slow down your BMR to a certain extent. That's been proven, but
with an ectomorph, this normally isn't a factor, because he's not eating less, he's trying to eat more.
He's already got a high basal metabolic rate, and we're trying to exceed it wilfully, so we are talking
about quite the opposite things. One of the problems with him is to exceed his basal metabolic rate.
We're really going to have to pump the old food into him, and his system may not be that efficient at
it. We've seen it happen that these types of ectomorphs can make some gains if we really do put the
food and supplements to them. We heard of a seven-foot guy from Denmark who attended a major
university in the States. The guy weighed 89 pounds, and in little over a year, the strength trainer got
him up to 220 pounds just by basic bodybuilding procedures. He was about as ectomorphic as you
can get. So it can be done, but the key thing here for the ectomorph is to dramatically increase his
daily caloric intake and actually hurt his efficiency rather than help it. You want to hurt his efficiency
in order for him to gain some bodyweight. The fat person is just too efficient to begin with, and
that's the whole problem with fatties.
33. What is the minimal amount of daily complete proteins, complex carbs, and polyunsaturated fats
a person can take in before the body is adversely affected? I am referring to the radical diets that the
competitive bodybuilder sometimes follows.
A) When we start getting underneath a person's BMR levels, that's when we're starting to ask for
trouble, because BMR levels are determinants of normal functions. The Soviets call this "delayed"
restoration. You need to repair, rebuild, or replace, and when we start getting under our BMR levels
for protracted periods of time, we're asking for real serious problems. A bodybuilder has to do it two
or three weeks, maybe four weeks at the longest, before a meet, and his system can take that kind
of stress. But if you protract that stress of contest dieting over a long period of time, then you're
asking for all sorts of trouble. I would say that, before a person is adversely affected, that's a
determinant because that's going to be different for every individual. They're going to lose mass, and
they can lose a lot of that.
Look at the World War II prison camps. People lived for years that way, but they were adversely
affected. And incidentally, a lot of them gained back their mass, and that's where anabolic steroids
started coming into vogue during that period of time. A lot of them never really came back quite to
the same as the extent before they were put through this ordeal by the fascists, so it is a problem
but it's not a tremendous problem if it's done in short durations.
34. What is the proper ratio of each nonessential amino acid to each essential amino acid in order
for a person to receive optimum nutritional value?
A) Well, this will be a first. I don't know! I don't have a clue, and the reason I don't have a clue is
because nonessential amino acids are produced within the body out of components of various freefloating amino acids that are available. So how can I answer such a question? The essential amino
acids, granted, they are -- some of their by-products are some of those that are used in creating
essential amino acids. But there are also other sources for this, and some of them are indigenous
within the body because, remember, the body does a lot of protein resynthesizes itself. So these
aren't directly attributed to the diet per se so here again I've been given a question that I can't really
answer properly.
35. List the P.E.R. (Protein efficiency ratio) of the top fifty foods with milk and eggs being the top of
the line and going from that point.
A) You could do that with a book, and you would be better off to do it with a book. I don't have that
book in front of me. I've seen the tables; they list them all. I would suggest that, if there's a
university or even a high school nearby, you go see their nutritional person, even a hospital, and
they'll have these books that'll list these foods in their order of value.
36. One part salt (or sodium) holds 180 parts water. Can this be explained in simpler terms? For
example, if one had a teaspoon of salt, how much water would be attached to this?
A) I don't understand how one part salt holds 180 parts of water. I don't understand that whole
concept at all. I presume they mean it retains 180 parts of water, and that's not true. That's one of
those determinant things. That depends on the individual very much. Some people, e.g. coloured
people, retain salt at a much greater rate than do white folks simply because in their native country
they used to sweat more. It was a mechanism to avoid losing salt in their sweat. It was so hot, they
did used to sweat but they didn't sweat out the same salt products that we would, and hence they
evolved this mechanism where they retained salt, and this is one of the primary causes of some of
the hypertension we see in some ethnic blacks vis-a-vis the Caucasians.
I don't think you can state in this question that one part of salt holds 180 parts of water. I think that
is an erroneous statement. I'd have to see some backup on that. It doesn't seem to make much
sense to me. That would mean one gram of sodium chloride would hold back 180 grams of water.
Systemically, there might be something to it, but I'd have to see the research in order to be able to
make any kind of intelligent assessment of that.
37. Can a bodybuilder employ the nutritional concepts of carbohydrate loading/depletion and
sodium loading together prior to an upcoming contest? If so, how might this plan be accomplished?
A) Carbohydrate loading and depletion doesn't have that much relevance to a bodybuilder. Those
are things that you do for endurance-type events like marathon running and whatnot. They don't
really have any validity to a bodybuilder, and sodium loading is dangerous; it's not something you
want to do. For neurological reasons, it's not something you want to do. You can cause some
aberration and a whole bunch of calcium channel responses by doing this, and you can make a
person subject to spasms and all sorts of muscular problems, too, including cramping. Carbohydrate
loading and depletion is not advocated for a bodybuilder just coming up to a contest. There's no
point in it. It is primarily an endurance-building tool, it's not a bodybuilding tool.
It just goes to show that the body will jump on anything that seems to work. Carbohydrate loading is
used by marathon runners. What they do is they deprive themselves of carbohydrates to make their
system more amenable to uptakes, and then a day before their big meet, they load up with the
carbs, and their system will be functioning at peak efficiency, and it will absorb these carbs as they
are running along and hence the theory, and it's proving to be somewhat advantageous.
But sodium loading has a whole bunch of concomitant ills that make it just something you don't
want to do. I don't know anybody who wants to do that unless they're in an environment where
they're losing a lot of sodium through sweating. And, if so, this also doesn't have much to do with
bodybuilding unless you're bodybuilding in a very damp environment, and then you can get that in
your normal diet rather than loading it into yourselves. That's like taking the salt pills that they used
to use before really hot days out on football fields. They don't do that anymore simply because we
found out that sodium has a lot of negative implications. But it is necessary and essential in
moderate amounts (200-2000 milligrams) for a normal, healthy person who is not suffering from
high blood pressure or hypertension.
38. How is it possible that exercise suppresses the hunger factor by supposedly raising the blood
sugar level when it is in fact exercise which depletes blood glucose and muscle glycogen levels
during exercise?
A) What happens in exercise is that the liver also supplies a lot of stores of glycogen that's broken
down into glucose, and this is put into the blood stream in response to a depletion of glucose and
glycogen supplies in the blood and the muscles themselves. So that's why this phenomenon takes
place. Whats happening is the liver is simply pumping out its supply of glycogen and incidentally,
after a few hours go by, the liver starts telling you, "Hey, I want to restock." So this phenomenon
that exercise does prevent hunger is true, but it is only true for a certain amount of time, and then
after that time, the liver starts saying, "feed me," "feed me," and you do.
39. It has been suggested that starvation diets that include no accompanying high-intensity exercises
will cause a loss in bodyweight of approximately 1/3 fat and 2/3 muscle loss. How soon after a
starvation diet begins (10 days, one month, 92 days?) Does this process begin?
A) The figures that you quote are very much the initial response to extreme starvation diets, later on
in response, and there is no absolute determinant, because once again that depends on the
individual. But I'd say probably within 30-40 days you're getting a lot more efficient with your fatty
acid metabolism and probably much before that time, so that ratio changes. Of course, it also
depends somewhat on the activity of the individual, too, because there will be some protein
salvation toward the latter stages of any starvation diet, and that's a bona fide fact. You notice the
body does try and protect a certain amount of protein mass, and at the loss of the fat, and that's
essential like unto death, although it will always save some fat like we mentioned earlier. It will
always do that; again, one of its defence mechanisms.
40. Just exactly how does the body protect muscle loss when diet is accompanied with high-intensity
exercise as opposed to fat and muscle loss when no high-intensity training is followed?
A) One of the mechanisms, and this is just theoretical, mind you, is that, when you're working out
and dieting, there's a lot of by-products that are produced, and some of these by-products
supposedly may put a chemical damper of sorts on the body's tendency to go into attacks on protein
or muscle mass because it reads this as, these things are being used and can't be used as one of the
sources of energy. That's one of the theories that is used on this.
It's been an observational thing with us that, if you have a bodybuilder who is training and dieting
moderately, he tends not to lose the same degree of muscle mass as would be the case of an athlete
who is dieting intensely and isn't doing much. I surmise this response is due to the by-products that
are being built up in the system of the active athlete and that these by-products spare his protein.
Now, grant you, this is theoretical, but it seems to be plausible, doesn't it?
Of course, if it's a very severe diet where you're cutting calories by 40-50%, well, then, this isn't
going to be in effect. You're going to still have this problem with muscle mass loss, but maybe not to
the same extent as you get with an individual who did nothing at all. But at this stage it still might
not be to any great extent, the difference in terms of protein loss, during the initial phases. During
the latter phases, it might not be so bad, though. I knew one strength athlete who once went from
322 pounds, as a super heavyweight, down to about 170 pounds, and that's the truth, and at 180 he
was still at about 14-15 percent body fat, and at 322 pounds he was 31 percent body fat. So it lets
you know that even though he had lost all that great mass, he had lost a lot of muscle tissue, and it
showed in his lifts accordingly.
Trying to spare muscle tissue from loss is one of the most difficult propositions, and that's why I'm
encouraged by research that's going toward the enzymatic levels. I surmise that some day, probably
10-15 years down the road, they're going to come up with a chemical that people can take, either
orally or injectable, that will prevent some of those things we see with protein loss during dieting,
and this will be a great boon, incidentally. It's one of the things that they're researching now; it's
right on the cutting edge.
41. It is generally agreed that aerobic training of a minimum of 20 minutes per session will burn body
fat and will continue to do so for several hours (4-6) later, while revving up the metabolic mechanics
by as much as 25% over its norm. A question therefore arises: what type of bodyweight is lost if a
bodybuilder (male or female) chooses not to follow an aerobic plan for fat reduction and opts to use
anaerobic weight training only?
A) I don't necessarily generally agree with this question. It assumes that you have already burned off
your glycogen and glucose supplies, which is highly probable in aerobic training, and that will cause
you to go into fatty acid metabolism, which will persist for some time. But this assumes that you've
totally depleted that supply or depleted it to such an extent that you evoke the fatty acid
metabolism response, and this also assumes that you are not taking in any nutrients in the
meantime that will replace your glucose and glycogen supplies. But even if you did, the fatty acid
metabolism synthesis would already be started, but it could be halted relatively quickly.
As far as using anaerobic weight training to lose weight, that's like using a hammer to pound in
screws. There are better tools to use for it, that's for sure. You're not going to get the best results by
using anaerobic weight training as a dietary aid for two reasons. One, it simply doesn't burn off a
sufficient amount of calories (though some would say it is better to burn calories through exercise
than to restrict them from dieting). Two, it's more or less made for building and not reducing, and
here we've got an improper tool used for the wrong purpose. And three, we can't determine what
type of bodyweight is lost no matter what the person is using for a system that is adjunct to his diet.
The primary concern here is diet and not exercise. Exercise is good, and it's great, and as we were
explaining earlier, it will add to the amount of calories you burn off over the course of a day or two.
But it's not significant compared to the body's basal metabolic rate to begin with, as I said. You can
maybe burn off 10-20% more calories than you normally would if you're doing really incredibly
intense activities, and I don't care if they're aerobic or anaerobic. It won't be a different type of body
fat that is burned off. It will be the same old body fat.
Of course, if you go into a state of intense dieting, and I've also mentioned this, before you can go
into protein deprivation, which is common for the system to do. Its first response to starvation is to
attack the stores of protein that are available, and usually these are stored in organs much like
glycogen is; they're stored in the bile form. But it'll deplete these reserves during the initial phase of
starvation while fatty acid metabolism pathways are established and made more efficient.
42. What type of bodyweight (percentage of fat to muscle tissue) can one expect to lose on a highintensity weight program combined with aerobic training?
A) You have asked a question that can't be answered here. The reason it can't be answered is
because you don't throw into consideration the dietary factor that is happening. What type of
bodyweight can one expect to lose on a high-intensity training program combined with aerobic
training? Well, it depends on how many calories a person is taking in and the percentage of net fat
to muscle tissue loss will also depend on what kind of diet a person is taking in, not only that but
what their metabolic rate is and other genetic determinants, that make a pat answer to this question
impossible.
43. When a bodybuilder (male or female) is losing body fat, at what point of an existing body fat
percentage (begins with 18% body fat and is nearing 9%) does this person actually go from losing
subcutaneous fat (fat between the muscle and skin) to losing intercellular body fat (fat that is in the
muscle fibre itself)?
A) The loss of fat is always subcutaneous and intracellular. It's not one or the other, and it's not that
we have a certain point where we switch over, as you are in a time of caloric deprivation and these
sources of energy are going to be drawn upon from all fat stores, and these can be stored
subcutaneously or intracellular. I'll tell you, subcutaneous fat stores immediately under the skin are
some of the slowest to go, though, and hence you have a lot of people who may have been 18, even
30% body fat, and they get their bodyweight maybe down to 8 or 10% body fat. Well, they have a
real problem -- loose skin and a lot of adipose tissue under it. Those are called the apparent cells,
and those things, they don't ever really totally go away. The number of cells remains relatively
constant so that is one of the problems you get into when you have a person who used to be very
overweight and then lost a bunch of it.
Incidentally, there isn't that much intracellular muscle fat that is in the muscle cell fibre itself; we
don't get much of that. That statement there is unsubstantiated; there is a degree of it. In a very
obese person, there is a greater degree than there is in a muscular person, but most of the fat stores
are subcutaneous, and that's the main problem, because you can remove all those fat subcutaneous
stores but you will still have the apparent cells, and the apparent cells are the original cells that you
had when you were a kid that you hypertrophied to begin with. Even though they are in a state of
deprivation, they're still there.
A Final Comment
I am sorry I couldn’t give more specific answers to some of the questions that were asked, but some
of the issues within the questions didn’t have any specifics. Some of my viewpoints aren’t universally
accepted. They are based on my personal research and view of the nutritional sciences.
I have never done things according to what the standard view was. I am an innovator, I like to think.
So I don’t always accept what is written on a piece of paper as truth and I think this is of prime
concern to anyone that’s going to enter into the iron game as a nutritionist, bodybuilder or strength
athlete or perhaps as a personal trainer or bodybuilding coach. Having said that, I hope that you
enjoyed reading; No BS Nutrition "Commonly Asked Questions" as much as I have had in writing it.
About Dennis B. Weis, a.k.a. Yukon Hercules
Dennis B. Weis is a Ketchikan, Alaska-based power/bodybuilder. He is a hard-hitting,
uncompromising freelance professional writer and investigative research consultant in the fields of
bodybuilding, nutrition, physiology, and powerlifting.
Dennis was first published over two decades ago (1976) in the pages of Iron Man magazine. Since
that time he has become known to almost every mainstream bodybuilding/physique magazine's
readership throughout the United States and Europe. The magazines that publish his articles include
and are not limited to Bodybuilding Monthly (U.K. publication), Exercise For Men Only, Hardgainer
(Nicosia, Cyprus, publication), Iron Man, Muscle & Fitness, Muscle Mag Int'l, and Natural
Bodybuilding & Fitness.
You have undoubtedly read dozens of his 100+ feature-length articles in many of the popular
worldwide magazines -- under his own name and under the names of certain top physique stars and
powerlifting personalities.
The credentials of this prolific writer extend beyond the scope of just writing articles, for he is the
author of three critically acclaimed best-selling books: Mass! (1986), Raw Muscle (1989), and his
newest release, Anabolic Muscle Mass: The Secrets of Anabolic Reinforcement without Steroids.
In recognition of his writing accomplishments, he has received Meritorious Service Awards relating to
all published works as a magazine consultant and published book author. In addition to these
honours, he has performed Barnes & Noble and Waldenbooks autograph parties and window displays
for his books. He has also been a featured guest on various radio talk shows around the country,
where he shares his knowledge and experience regarding such issues as bodybuilding and the superfitness lifestyle.
During the past two decades he has established a small but dynamic one-man business to service
male and female bodybuilders, fitness buffs, and powerlifting enthusiasts of all types with very
personal (one to one or mail order), and highly professional instruction on all phases of physical
excellence.
He has coached literally hundreds of select clients, one of the most notable being a personal training
advisor to the 1983 Miss Minnesota winner. One of the training tools he uses as a personal trainer is
the revolutionary and famous Samra R.E.S.T. principle.
I was blessed to be a trainee of Pete Samra, the Fall of 2010. I wanted to get my body into shape for
a trip to Mexico. Right off, he began “hounding” me about doing a body building competition. My
reply was always, “no”. I had no interest in that whatsoever. The thought had never even entered
my mind. At the time, I was 38 years old. I considered myself old. I did not think that at that age I
could get my body into the type of shape to actually compete against other professionals.
But he saw something that I was not capable of seeing. He was relentless. And so finally, to appease
him, I gave in and told him I would do one.
I loved the training. Pete's workout was perfect, Monday, concentrating on upper body, then
Tuesday lower body. 30 minute sessions, followed by 20 minutes of cardio, REST on Wednesday and
then exact repeat of Monday and Tuesday for Thursday and Friday. When I was able, I was to stick a
couple extra days of cardio in between.
I struggled with my eating habits. I battled with an inner voice that did not want to give certain
delicious foods up, like brownies, bread, and ice cream. Week after week,
Pete would ask me, “How are you eating habits?” I would be honest and let
him know how many times I had cheated. Because of my stubbornness, I
was not ready for the show in April. I went anyway to observe. Wow!! That
was a slap to the face. I realized I would not get the fit body I wanted unless
I buckled down and did just as Pete instructed. So I did!
June 4, 2011, I competed in the Arizona INBA. I received a 2nd place trophy
for my class and also received an over-all Most Symmetrical trophy.
(Which I display proudly).
I am so grateful to Pete and that he saw something that I did not know was
there. And that he pushed me, in such a way, that it left me feeling strong,
happy and confident. I believe that no other trainer would have been able
to achieve what we did. Pete's experience, his history in fitness and health,
his personality, and his genuine love for people....this perfect combination
led to our success! Thank you Pete! Here's to many more.
Those wishing to compete in
Greece, please contact us as
soon as possible, as this will be
an opportunity not advisable
to be missed. Proceeds from
the World Championships will
be going to an Orphanage in
Greece. We are targeting mid
to end June for our
Championships so as to enable
competitors to be in the best
possible condition to go over
to Greece. Our Central African
colleagues are also intending
on sending a Team over.
We will also be looking for
Sponsors for The Team as this
will give International
exposure to our Nation.
We will be bringing out this
Newsletter for our Members,
once a month, and will be
looking for Success Stories and
articles. Our panel of writer
are some of the most
experience in World
Bodybuilding and we are extremely grateful for their input. Let’s make this a great year for Natural
Bodybuilding on the African Continent, as well as Worldwide.
In closing I would like to leave you with one of the most powerful quotations I have heard ….
“Nothing splendid has ever been achieved, except by those who dared believe that something inside
of them is SUPERIOR to circumstance. – Bruce Barton.