AboutJerry Goodwin Expertise I can answer questions related to any of the following areas alternative medicine, fitness, physical education, weight training, senior health, bicycling, personal trainers, personal training, medical technology, health and wellness, eating disorders, weight loss, Naturopathy, first aid, and bodybuilding. In fact I was listed as an expert in each of these categories at askme.com until they closed down
Experience I have worked in health and or fitness related capacities for over 30 years. My main profession is that of a Medical Technologist, but I also have training as a Corpsman with the US Navy, a Field Medic with the Army National Guard,and am certified as A Personal Trainer, Medical Exer-therapist and Aerobics Instructor through the National Academy for Health and Fitness. My wife and I have operated BMG Services Fitness and Nutrition in Moultrie Georgia since 1995. I also have an Associates Degree in Computer Robotics. I am an avid bicycle rider, mostly road riding with the occasional
mountain trail or off road "experience". My wife and I usually do a charity ride at least once per year to help those less fortunate.
Degrees & Certifications:
Certifications include Clinical Laboratory Scientist CLS/NCA. Clinical Laboratory Technologist CLT/HHS
Personal Trainer, Aerobics Instructor, and Medical Exer-therapist NAHF.
Advance Weight Training through NAHF.
Accepted as AFTA Associate
Awards include the Ohio State Award of Merit and Ohio Special Services Ribbon, Army Commendation
Medal and 2 Army Achievement Medals
CPR re-Certifcation 2007
Web page:
http://www.bmgfitness.com
http;//www.healthandfitnessebookclub.com
Question QUESTION: I have been going to the gym 4 days a week for 90 minutes or so. I do 30 minutes on cardio, and the rest of the time on machines. I would really like to build up my chest to look like that of a body builder. How can I do that, and will my third and forth nipples effect the way the muscle builds? Maybe a stupid concern, but I was concerned? How important is it to lift weight over my head to assumably work on the most upper part of the chest versus simple chest press and pec deck all the time? Also I am trying to lose weight. According to Wii Fit I need to lose about 15 more lbs to be average. It seems to be coming along, but does it mostly have to do with muscle? I've been told that more muscles will eat more calories and fat. Is that true? I would assume with Arnold Scwarzenaggar it must be impossible for him to even gain fat with the energy his body must be burning? I personally have been finding that I'm more hungry all the time. Is that normal? Thanks.
ANSWER: Hi James,
Building up the chest is usually pretty easy, most men respond very well to most chest exercises, probably due to testosterone. As far as a third or forth nipple, it won't make any difference in the actual bodybuilding process. I think the WII FIT thing is great, gets a lot of people moving that haven't moved in a real long time.
Muscles do indeed burn more calories than fat. It is normal to be more hungry the trick is to fuel your body with food that is high complex carbs, like fruits and veggies, low in saturated fat and high in good quality protein.
Here is a good overall workout www.bmgfitness.com/workout.pdf
I am also including my report Musclemania which should help quite a bit in your endeavors.
Hope this helps
Have a great day
Jerry
DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions
you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease."
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Muscle Building Mania
Table of Contents
Introduction to Body Building
History of Body Building
Basics of Building Muscle
Body Building Facilities
Building A Home Gym
Body Building Routine
Diet and Body Building + Recipes
Dietary Supplements
What About Steroids?
Body Builder Beware
Charting Your BMI
Body Building Tips
Resources
INTRODUCTION TO BODY BUILDING
This book is an exploration. We will explore the fascinating history of body building, which can be traced as far back as the 11th Century, up to the 19th Century when it arrived on the North American scene.
We will explore how to build your body and muscles, body building and weight lifting equipment, the “right” and the “dark” side of dietary supplements as well as the importance of proper nutrition for the serious body builder.
No discussion of body and muscle building would be complete without covering consumer health fraud. Bogus claims and promises of unrealistic results have been around for decades. The explosion of marketing on the internet has, unfortunately, created an exponential increase in unsavory providers ready and willing to bilk unsuspecting consumers.
Muscle Mania will explore package labeling and what you should know about before you buy. The content we cover presents a broad outline rather than substantive personal recommendations. Nothing within should be construed as anything more than educational and should never replace medical advice from a professional physician.
We will take a look at the different types of exercise equipment that is available to bodybuilders and what considerations you need to keep in mind when shopping for your own equipment or using the services of a gym.
What could be more important than your diet and nutrition? It’s critical to your success when bodybuilding. We’ll give you several recipes that are not only prepared specifically for bodybuilders, but that provide you with a breakdown of calories, grams of protein, grams of carbohydrates, grams of fat and the carb-protein-fat percentage ratio. You will be amazed at just how tasty and nutritious a bodybuilding diet can be.
THE HISTORY OF BODY BUILDING
Athletes in 11th Century India used to lift carved stone dumbbell weights. These were called “Nals.” Oddly enough, they were very
much like modern day fitness equipment. It is purported that gymnasiums were existent in the same time period and by the 16th Century it is said that body building was one of Indias’ favorite pastimes.
Body building was a mainstay of the athletic subculture of the ancient Greek and later Roman empires.
North Americans were first introduced to body building through the “strongman” at traveling circus sideshows and carnivals in the middle of the 19th Century. The first modern Olympics was held in 1896 where there were two weightlifting events.
A German named Eugene Sandow is credited with inventing many of the contemporary body building techniques used even today. He began his performance with feats of strength even adapting various “poses” that demonstrated his musculature much as modern day body builders do.
Sandow traveled to London in 1899 and opened his first “Physical Culture Studio.” A good businessman, he sold products by mail and published his own magazine. He ultimately created a “chain” of 20 studios throughout England.
Sandow is also credited with the first body building competition. Called the “Great Competition,” it was held on September 14, 1901. Held at the Royal Albert Hall, it was a complete sellout attracting hundreds of spectators and causing an immense traffic jam. Sir Arthur Conan Doyle was one of the 3 judges.
While Sandow was busily creating his studios in England, another legend was gestating in North America.
Born in the Ozarks in 1868, Bernarr Macfadden was frail and sickly as a child. He learned as a teenager, that he could build health and strength by working outdoors. By age 25 he was selling exercise equipment and went on to become an icon in the publishing industry building an empire based on health, fitness, nutrition and exercise publications.
Branded as eccentric, flamboyant and a “kook,” he remained fit and active up until his death in 1955. Unfortunately, his own belief in “self treatment” served to be his undoing waiting too long for treatment of a bladder problem. Many of his principles are still practiced today and his works appear to be making a “comeback.”
BASICS OF BUILDING MUSCLE
There are as many varied opinions on what “plan” one should follow to build muscle as there are people who have those opinions. On one thing they do agree, however. You must have a regimen.
You can begin by defining your objective. Why are you interested in body building? What do you hope to accomplish? What is your ultimate goal?
If this sounds like “Goal Setting 101,” guess what? It is! You need to clearly define your “why” before you can move on to “how.”
It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. First things first.
-Before you even think about your exercise routine...
-Before you begin researching a nutritional program...
-Before you shop for supplements...
Ask yourself the following questions:
Do I believe this is possible for me?
Am I willing to focus, commit and do whatever it takes?
If you answered “yes” to these two questions, the seed has been planted and you are ready to begin.
While the details and sequential recommendations for body building vary there are some basic questions that apply to the process no matter what program you choose to follow.
How do I build muscle?
How do I strengthen muscle?
Am I healthy enough to begin a muscle building routine?
What should I eat?
How often should I eat?
Should I eat at different intervals throughout the day?
Is there a specific diet for building muscle?
How many calories should I eat?
Should I take supplements?
In the following chapters we will endeavor to present you with an overview that will assist in preparing you for the launch of your muscle and body building lifestyle. It is indeed a lifestyle and you must be prepared for the rigors of change, not only to your body, but mentally as well.
You should always check with your doctor before beginning any exercise program. Lifting too much weight (especially for people with high blood pressure) or doing too many repetitions can be extremely harmful.
BODY BUILDING FACILITIES AND EQUPMENT
Where do you begin? Fortunately, there are more choices available today than in any other time in history. The fitness craze has opened many doors of opportunity and alternatives for the average person seeking a healthier lifestyle. This is a serendipity for the serious body builder. The “corner gym” is fast becoming as popular as the “corner pub.”
There was a time when the only “equipment” a serious body builder had were barbells and benches. Often a trip to the gym meant entering a dark, cave-like atmosphere in a less than desirable area of larger cities. By contrast, the gyms of today are usually bright, cheerful, open facilities boasting the latest in equipment and amenities. You can find them in the most upscale neighborhoods and double as popular meeting and greeting places.
Most offer a variety of membership packages and many will offer a brief trial period allowing you to “test” the facility to determine if it meets your needs.
When you do make a decision to join a fitness facility, there are a number of points to consider.
Choosing a quality fitness facility or health club requires caution. The following guidelines can help:
Shop around. Ask friends, coworkers, and your physician for recommendations.
Call several clubs to find ones that match your interests and budget.
Check with the Better Business Bureau for reliability reports on clubs you are considering.
Visit the club at the time of day you will use it.
Talk to members and staff.
Are the hours and location convenient?
Does the club have facilities and services that suit your needs?
Are the equipment, exercise areas, and locker rooms clean and well-maintained?
Is the facility overcrowded?
Does the club limit new membership to prevent future crowding?
Is the atmosphere friendly?
What are the qualifications of the staff?
Do they have appropriate education and training?
Do they take an interest in and assist with individual goals and progress?
Carefully consider the contract. Take a copy home to read thoroughly before signing. Stay away from clubs that pressure you to sign on the spot!
Does the contract list all services and facilities? All oral promises should be written down.
What is the total cost and payment schedule, including enrollment fees and finance charges?
Do some services cost extra?
How long is a membership term? A short-term membership is usually best in case you find yourself unmotivated or the club closes.
Does the contract allow for a try-out period? Will the trial fee be applicable to longer-term membership?
What are your cancellation and refund rights if you move, become disabled, or the club closes?
Does a three-day cancellation policy apply if you change your mind shortly after signing up?
Make sure the club has met state bonding and licensing requirements.
Finally, never sign up with a club that has not yet opened despite any special discounts. And beware if the club asks for your credit card number or deposit check before you have read the contract.
Home Gym Alternative
If you have deep pockets, an alternative to outside facilities is purchasing equipment and building your own home gym. This can be a very expensive endeavor, but not impossible.
Your best bet is to visit local sports equipment stores to see what is available. After you get over the “sticker shock” take copious notes on each piece of equipment that will fit your personal program. If you can afford the individual pieces by all means purchase them.
However, for most new bodybuilders that kind of investment is prohibitive. A good alternative is to watch for “used” equipment. The possibilities of obtaining just what you need are very high.
Some of those possibilities are bodybuilders who have moved on to more sophisticated equipment or people who thought they would give bodybuilding a whirl only to find it just wasn’t for them. Even though we caution people not to spend money on expensive equipment, there are always those who jump into any new venture blindfolded.
Some good places to shop for used equipment, are bulletin boards at local gyms, local newspaper classifieds, Thrifty Nickel and don’t forget yard sales.
Next, we need to take a look at what equipment is available for the bodybuilder home gym and the purpose they serve.
Free Weights
Free weights are the simplest and most cost effective pieces of equipment for the beginning bodybuilder. Free weights consist of barbells, dumbbells and weight plates. They are called “free weights” because they have no cables, pins or pulleys.
Available as normal weights or Olympic weights, be advised that Olympic weights are generally much more costly. The Olympic bar is also “thicker” at the ends to accommodate the larger hole present in Olympic weight plates.
Barbells come in all shapes and sizes. They consist of a bar that is usually 4’ to 7’ in length and can weigh from 20 to 45 pounds. Varying weights are attached to the ends of the bar. The weights are attached using collars or sleeves. You can find barbells in a “fixed collar” design. This prevents the weights from sliding off the end of the bar, but they are limiting as the weights cannot be removed. With adjustable collars you can add and remove weights to suit your own purposes.
The longer 7’ bar that is generally referred to as an Olympic bar can hold 500 to 1500 pounds. As mentioned, these are usually more costly. There are also other Olympic “specialty” bars available that are designed for specific purposes such as biceps and triceps.
The weight plates that fit the ends of the bar come in standard increments of:
2 1/2 pounds
5 pounds
10 pounds
25 pounds
50 pounds
If you stick with cast iron weights you are pretty much guaranteed that the weights will remain constant over time as opposed to those that are plastic encased or other metals that could warp over time.
If planning to go with the “home gym” sticking with standard weights is probably best for you. One of the advantages is that you can find standard weights available as a “package” that will include your bars, weights and collars. Most standard weight packages also come with dumbbells.
You will also need to have a weight bench. There are varying types of benches. You can find adjustable types that you can set for different inclines. This is a good buy because by adjusting the incline or decline, you can create a number of different exercises to work out different muscle groups.
Multistation Machines
There is no getting around it. When you begin looking at high end equipment, you can pretty much bet that you are going to have to spend quite a bit of money. These are often referred to as “home gyms.”
This piece of equipment is multi-purpose and able to serve more than one person at a time. They are designed with multiple work stations and the exercises are ones that can’t be done with barbells such as leg curls, lat pull downs, leg extensions, and cable movements.
Some things you need to take under consideration with this type of equipment is the size. Do you have sufficient space to house a multistation machine? They are pretty much stationery and not designed for portability. Cost is another factor as well as who will be using the machine. If it will be used by more than one individual the cost effectiveness of such equipment increases if you are weighing the purchase against joining a club.
Obvious advantages are that you and your partner can both use the equipment simultaneously and there is the added convenience of having the ability to train in your own home.
Variable Resistance Machines
What are variable resistance machines? Think Nautilus® or Bowflex®. Both are variable resistance machines that provide an alternative to free weight training.
The primary advantage is the constant resistance in the range of movement for the muscle group you are training. Another huge advantage over traditional weight training is that by working with constant resistance, you make the muscle stronger and you do it much faster than the traditional method.
This type of training also lets you deliver exactly the amount of exercise you desire to whatever specific muscle group you are working. There is the benefit of working that resistance through a greater range of movement as you can reduce your training time.
Variable resistance can be added to your free weight training routines to get much bigger and do it much faster.
Portability can be another advantage. These pieces of equipment tend to take up less space and many can be easily broken down in just one or two steps for storage convenience when not in use.
As far as which is better, free weights or variable resistance, it all depends on what your personal preferences might be. If you have established your budget and your goals, throwing variable resistance machines into the mix might be an option.
Regardless of which options you choose, let me remind you to shop around before spending too much money. There’s a good chance you can find used equipment that is just right for your purposes.
BODY BUILDING ROUTINE
What routine or regime you select is dependent on several factors, age, sex, goals and overall physical fitness. There is no such thing as “one routine fits all.”
Without getting too technical for purposes of our overview here, let’s take a very simple, straightforward approach.
Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.
Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging , or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.
Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.
For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.
However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets - and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.
A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Don’t begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is “too hard.” Work up to your routine gradually.
A beginner’s session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it isn’t the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.
A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms , in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner’s strongest.
A third exercise to consider is the bench press. The lift lies on the back and is handed the bar which is then lowered to the chest. This exercise primarily works the pectorals but also exercises the triceps and deltoids like the first exercise.
The fourth exercise is upright rowing where the barbell is raised with a narrow hand spacing to the region of the chin, lowered to arms’ length and the movement repeated. This is generally for the trapezius muscles (which lie between the neck and the shoulder socket on top of the shoulders)- so a different muscle is targeted this time.
There are many sources available to help you determine what “routine” is best for you. Here is one that we found, but be aware that it isn’t the only option available nor the only one you should use. Let us see how a 5 day week routine might look:
Monday
Behind Neck Shoulder Press: 4 sets 6-10 repetitions
Upright Row: 4 sets 6-10 repetitions
Incline Dumbbell Press: 4 sets 6-10 repetitions
Bench Press: 4 sets 6-10 repetitions
Crunches: 3 sets 6-10 repetitions
Tuesday
Close Grip Lat Pull down: 4 sets 6-10 repetitions
Close Grip Seated Pulley Row: 4 sets 6-10 repetitions
Seated Calf Raise: 4 sets 6-10 repetitions
Reverse Wrist Curl: 4 sets 6-10 repetitions
Wednesday
Squats: 5 sets 6-10 repetitions
Leg Press: 5 sets 6-10 repetitions
Leg Curl: 4 sets 6-10 repetitions
Thursday
Close Grip Bench Press: 4 sets 6-10 repetitions
Tricep Dip: 4 sets 6-10 repetitions
Dumbbell Shrug: 4 sets 6-10 repetitions
Standing Calf Raise: 4 sets 6-10 repetitions
Friday
Pull Ups: 4 sets 6-10 repetitions
E-Z Bar Curl: 4 sets 6-10 repetitions
Hammer Curl 4 sets 6-10 repetitions
Crunches: (with weight) 4 sets 6-10 repetitions
As we said, there are a number of training programs available for bodybuilders and this is just one.
There are other factors to look at before selecting one for yourself. Let’s explore them:
Has the program been experimentally tested?
Are there specific goals, training loads, progressive monitoring and recovery periods in the program routine?
Does the program specify what types of people are eligible for it?
Only after going through them should the bodybuilder enroll for the routines of such a program.
YOUR DIET AND BODY BUILDING
Everything you have learned thus far will not provide desired results without the proper nutrition. Many novice body builders are under the false impression that the more you eat the better.
This is totally false. Your body building regimen needs to include the proper balance of calories, protein, carbohydrates and fat. Extra protein along with other essentials are important to compensate for the calories you burn during your workout. Other necessities for good nutrition for the bodybuilder are Calcium, Iron, Magnesium and Sodium to name a few.
It is believed that protein works well for a bodybuilder if it is combined with carbohydrates when taken. While at least 200 grams of carbohydrates taken daily are required to adequately accommodate the protein intake, a 200 pound bodybuilder should take in 300 grams. More carbohydrates than protein for each meal facilitates the absorption of the protein.
We all know that milk, egg, meat, soy, casein and whey are good sources of protein. A bodybuilder need not sacrifice quality in his daily meal planning. Just to prove it, here are several recipes that meet all the requirements of nutrition for an active bodybuilder without sacrificing taste.
Indonesian Chicken (Serves 2)
Ingredients
8 oz Boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1% fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
1 tsp tumeric ground
1 tsp Coriander leaf (dried cilantro, chinese parsley)
1 tsp curry powder
Directions
In non stick saute pan combine onion, jalapeno pepper,
spices, milk and chicken. Poach (lightly simmer) until
chicken is done. Mix cornstarch with a little water to dissolve
the add to pan an cook for 3-5 minutes. In a separate
pan cook cabbage and red peppers in oil until tender. Divide
cabbage between 2 plates and top with chicken. Serve
immediately
Nutritional Information
Calories (Per Serving) - 475.5
Protein (g) - 39.5
Carbohydrates (g) - 45
Fat (g) - 16.5
Carb - Protein - Fat % Ratio: 37-33-30
Chocolate Banana Protein Bars - 8 Bars
Ingredients
300 g raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large chicken egg whites raw
4 oz non fat milk
200g 100% whole grain old fashioned oatmeal
1/3 cup splenda
1 tbsp Udo’s choice oil blend
60 g Designer Whey Chocolate flavour ( or equivalent
brand)
Directions
Mix ingredients in a large mixing bowl. Pour into non stick
cake pan.Bake at 300 for 25 minutes or until firm, leave
until cooled slightly then cut to size. We have made these
into 8 small bars, but you could easily make into 4 larger
ones, with double the protein , so around 23g protein per
bar. If you don’t want the fat replace the Udo’s oil with
unsweetened applesauce. It will taste just as good and still
retain the moist but firm texture.
Nutritional Information
Calories (Per bar) : 188.32
Protein (g) : 11.05
Carbohydrates (g) : 27.94
Fat (g) : 4.56
Carb - Protein - Fat % Ratio: 57-22-21
Cheesey Scrambled Eggs
Ingredients
4 tbsp 4% (borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese,
shredded.
30 grams raw mushroom
15 grams black oilves
10 grams onion, scallions
1/2 tsp pepper red or cayenne
1 cup raw spinach
Directions
Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer).Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.
Nutritional Information per serving
Calories : 356
Protein (g) : 38
Carbohydrates (g) : 12
Fat (g) : 16.5
Carb - Protein - Fat % Ratio: 14-44-43-21
6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes, Cajun, (del monte)
16 oz Tomato Sauce (Hunt’s)
4 oz Old El paso green chilies chopped
1 medium raw onion 2.5” diameter approx
10.5 tbsp McCormick/Shillin, chili seasoning.
DIRECTIONS
1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.
6 large egg whites
7 oz beef eye , fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery
2 cusp raw mushroom, sliced or pieces
1.5 cups mature soybean
2 cusp water chestnut , chinese canned
1.5 cups chopped raw onion
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillin canned, ready to serve , beef.
DIRECTIONS
In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot
NUTRITIONAL INFORMATION (PER SERVING)
Calories : 471.5
Protein (g) : 37
Carbohydrates (g) : 50
Fat (g) : 17.6
Carb - Protein - Fat % Ratio: 40-29-31
Spicy French ‘Un’ Fries
(4 servings)
INGREDIENTS
1 1/2 cup raw onion
2 large potatoes approx 4” diameter
2 servings mazola, cooking oil spray
1/2 tsp fresh ground chili pepper (laurel leaf)
1 tsp garlic salt (Lawry’s).
DIRECTIONS
Cut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish. Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour. Note: A serving of the spay oil is a 2.5 second spray.
NUTRITIONAL INFORMATION (PER SERVING)
Calories : 53
Protein (g) : 4
Carbohydrates (g) : 10
Fat (g) : 1.5
Carb - Protein - Fat % Ratio: 67-25-8
Strawberry and Banana Oatmeal
INGREDIENTS
1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1⁄4 teaspoon salt
Dash of cinnamon (big dash)
DIRECTIONS
In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.
As you can see, eating healthy for the bodybuilder need not be tortuous!
Dietary Supplements
If you expected to find a list of recommended dietary supplements, you will not find it here. Requirements for supplementation is unique to every individual and that includes bodybuilders.
We will give you some “food for thought.”
Magazines, web sites and other publications that present certain supplements as the “be all and end all” for good nutrition are usually funded and/or sponsored by companies that manufacture. . .guess what? Yep, supplements. Our position is that right or wrong, any information that is presented by an entity funded by such companies presents a genuine conflict of interest.
It is for that reason that we recommend that you take your advice on supplements from your personal physician or a licensed dietician who is familiar with sports wellness and the bodybuilder lifestyle.
As a bodybuilder you are told that supplements can help you to gain weight, build muscles and in strength training. There is no “magic pill” that will guarantee results, yet there are thousands of advertisements making truly outrageous claims. The truth is that no amount of supplements is a replacement for a healthy, nutritious diet.
Again, our recommendation is to consult with your physician, do your own research and due diligence before adding supplements to your daily regimen.
If you determine that dietary supplements are appropriate for you, and you don’t feel the importance of consulting with your physician or dietician, there are some guidelines you can use to insure that you are ingesting exactly what you are purchasing.
In the United States, The Food and Drug Administration (FDA), has stringent laws about packaging guidelines for supplements. Some things you should follow when shopping for supplements include what the packaging must show:
Name of the product
Quantity
Directions for use
Supplement facts panel (serving size, amount, and active ingredient.
Other ingredients
Name and address of maker, packer or distributor. Write to this address for more product information.
Medicine/Narcotics
Narcotics and dangerous drugs, including anabolic steroids, are prohibited entry and there are severe penalties if imported.
WHAT ABOUT STEROIDS?
No discussion of bodybuilding would be complete without addressing anabolic steroids and, just as important, their so-called alternatives.
Barely a day goes by that you don’t hear about yet another well-known athletic exposed as a user of steroids. Use of steroids for the purpose of bodybuilding or other sports related enhancement is illegal in the United States.
Anabolic steroids are considered a “controlled substance” and any unlawful use is punishable by law. Period. We won’t discuss this further here.
Unfortunately, there are a disreputable few who have managed to find other chemicals that perform in a similar way but are not “technically” anabolic steroids.
This is very dangerous practice. Some of those alternatives include prescriptions, veterinary, investigational, unapproved drugs and some dietary supplements.
Those described as dietary supplements can be very dangerous as they are regulated as foods instead of drugs. Because of this, there is no information to substantiate their use by bodybuilders nor any data on short or long term effects.
It is very easy to be defrauded by some of these so-called supplements. They can make claims that lead the bodybuilder to believe that they will accomplish miracles lie building muscle, promoting testosterone and so on. The truth is they do not.
In fact the government conducted a 10 year study and collected more than 3,000 drug samples over the “black market.”
What they found was that many of the samples were not steroids at all, but other potentially more dangerous, prescription drugs.
The sad thing is that many of these are popular among teenagers.
Here is a list of some potential health effects of drugs and other substances-ranging from the mildest to the most severe-used as alternatives to anabolic steroids:
* greasy skin
* headache
* severe acne
* premature balding
* bloating associated with water retention
* dizziness
* chills
* drowsiness
* nausea
* vomiting
* muscle tremors
* fever
* fast heart rate
* slowed heart rate
* bloody diarrhea
* seizure-like movements
* lowered blood pressure
* breathing difficulty
* breathing cessation
* blood clots
* cardiovascular problems
* liver disease
* cancer
* heart attack
* stroke
* death
BODY BUILDER BEWARE
Nothing since the wheel was discovered has had a greater impact on people than the internet. It is a vast, never ending source of pleasure, entertainment, information and shopping. Especially in the area of health, information abounds.
But, as everything in life, there is a downside. Beware of charlatans. They are ready and more than willing to bilk you of your hard earned dollars.
Take what you learn and do your homework. Don’t be misled by so-called guarantees and claims to “give you the body you desire in less than 30 days.” These claims are, for the most part, bogus.
There are no true miracle pills or creams that will turn you into a “muscle bound super human” overnight.
Nothing takes the place of time and effort. If you are a beginning bodybuilder, realize that it took you “x” number of years to create the body you currently have. It is impossible to reverse the process in 30, 60 or even 90 days.
Remember at the beginning of this guide we discussed goal setting? Your bodybuilding effort begins with the six inches between your ears. . .your attitude. If you approach this new adventure with unrealistic intentions you will be sadly disappointed.
Currently there is an advertisement running on television that sums this up very well. It displays an obviously overweight fellow at a gym. He steps on the scale and the picture changes to read the display. It reads 249 pounds. The fellow steps off the scale, waves his arms about, takes a deep breath and proceeds to run around a few pieces of equipment, ending up back at the scale. He steps back on and the display once again reads 249 pounds.
Ridiculous? Of course. No one in their right frame of mind would expect results with that picture in mind. Yet, it is a very graphical portrayal of how we can have totally unrealistic expectations.
As much as we would like “instantaneous results” it just isn’t going to happen. Anyone who leads you to believe otherwise does not have your best interests in mind. More than likely their primary concern is their wallet. Buyer beware.
BODY BUILDING TIPS
Just like routines, this document is not intended to be a “one size fits all.” Take from it what you will, but please remember that what is most important is your health and well being. In that light, consider the following list:
Before beginning any serious weight lifting or body building regimen, consult your physician.
Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Set your long term goals, of course, but also set short term goals that are achievable. And, don’t forget to reward yourself when you do achieve them.
Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.
Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.
Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.
Eat healthy! This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.
If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.
Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.
We wish you a healthy and happy journey on your road to weightlifting and bodybuilding. Put the suggestions and recommendations to work and you are well on the way to building the body you can be proud of!
---------- FOLLOW-UP ----------
QUESTION: How about staying proportioned? I'm worried I might work maybe one pectoral, or one oblique more than the other despite trying to do everything equality. Will basic circulation keep my body pretty even equal on both sides, or will I constantly have to be making a judgement on if one side looks to much larger than the other? Also how important is drinking water when working out. I drink some when I'm thirsty, but does it aid or have any bad effects on burning fat or anything else? And from my last question if a person has enough muscles will it be hard to gain fat?
Answer Hello James
The proportions will pretty much take care of themselves. Having slight imperfection in your physique is normal and every human even the OAK himself has some.
If you exercise both sides equally the development will be for the most part equal or at least not noticeably different. Unless you are going into professional bodybuilding constantly making judgement as to which side etc will do nothing more than drive you crazy and will not be an effective use of your bodybuilding time of effort. While you should be concerned about the way you body develops, putting too much into it is a good way to end up in a rubber room.
Water is the absolute best thing you can drink and you should drink lots of it, before during and after exercise. Yes it is possible to overhydrate, but is rare and for most people it is not even close to a concern. Dehydration is far more common. Water is used in virtually every body function.
Building muscle will not stop you from building fat stores. There are plenty of very strong men and women that carry a great deal of fat, just look at power lifters. A healthy life style that includes a healthy diet, exercise, water and rest will make it easier to keep the fat off.
Hope this helps
Have a great day
Jerry
Here is another article that may help
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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease."
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INTERVIEW WITH A BODYBUILDER
Table of Contents
Introduction
Setting Goals
Too Old or Too Young
Plan of Action – Getting Started
Exercise Equipment
Health Clubs and Gyms
Health
Nutrition and Supplements
Steroids
Recommended Workout
Tips
Glossary
INTRODUCTION
We are here today to talk about bodybuilding with someone who has experienced great success with his bodybuilding plan. In just two years of weight lifting he has increased his weight from 165 pounds to a stout 220 pounds and maintains his body fat at 15%.
In his words, “It’s done a lot for me and I have made a lot of friends doing it. It’s been a wonderful personal transformation. When you start off with really no muscle to speak of and personally experience levels where I am now, it does a lot for you confidence and state of mind.”
We will approach this interview as if we have someone who wants to begin a bodybuilding and weight lifting regimen. Using the experience and expertise of our guest, we are going to explore the different things that our client needs to do to get started. We will use a Q (Question) and A (Answer) format.
Setting Goals
Q - The first topic we are going to discuss is setting goals. Can you tell me how important is motivation when someone decides to pursue bodybuilding?
A - I would say motivation is by far the strongest and most important aspect of a weight lifting plan. If you are easily discouraged, you can lose the persistence you need to achieve your goals. That’s why it’s important to have that motivation out in front of you at all times.
Q - What do you think our client should do in order to set realistic goals?
A - I would say to set realistic goals you have to be honest with yourself. For instance, if you’re in it just to do weight loss you’re not going to lose six to seven pounds a week. I would say for most people one to two pounds per week is a healthy goal. You can lose more than that but you’ll probably lose some muscle. As far as gaining weight anywhere between a half a pound to two pounds a week is a realistic goal. It really just adapts along the way. You may set a goal and realize you can surpass that so maybe you need to set higher goals in the future. Or you may set a goal a little too high and then you are going to have to go back and adjust those.
Q - Are there any special tips that you can offer or come up with to tell people how they can stay on track with their goals?
A - Well if individuals are serious about their plan, finding a partner can be really helpful. Also, keeping a journal is another big thing. If you keep track of what you do and mark your progress, that can go a long way towards helping to stay motivated. For instance, let’s just say that one of your goals is not to eat junk food. If you write that in your journal then you do eat junk food, you are going to look back at that and say I can’t do that anymore. Having your goals and your progress written down in plain site is a huge motivation factor. Once it’s staring you in the face, you know you are going to have to fix that particular behavior.
Too Old or Too Young
Q - What about age? Is age a factor when considering a bodybuilding program and if it is what should be taken in consideration?
A - I wouldn’t say that it is a huge factor. If you are at an age
where you are more prone to injury than when you were younger, then you may want to be cautious when working with certain exercises. Really, anyone can work with bodybuilding. I wouldn’t say it is a huge issue.
There is no such thing as too old or too young. It’s safe to say that as long as they are following a pretty healthy lifestyle, bodybuilding would be healthy for any age.
Young, old or in between it’s always good and should be a part of everybody’s lifestyle. Even if you don’t hit the gym 5 times a week it’s better if you can incorporate it in your lifestyle on some sort of regular basis. You’ll be happy with the results.
Plan of Action – Getting Started
Q - Let’s talk about a plan of action. Should our client fly solo or is it wise to have a partner?
A - I would say that a lot of it just depends on the individual case. The more help you get the more motivated by the encouragement. At the same time, if the only thing you can do is start by yourself then it’s still definitely possible to meet your goals, you may just have to work a little harder.
Q – If someone wanted to pursue a bodybuilding program all by themselves, what would be advantageous about that approach?
A - I would say that some people focus better working on their own. But for the majority I don’t recommend it. There is a great deal of motivation and support when working with a partner(s) or a trainer. Sometimes it’s just the atmosphere of working in gym rather than at home that encourages some people. The bottom line is that I recommend at minimum that he/she finds a partner to lift with or join a local gym or health club.
Q - How should someone go about selecting a health club or a gym; what things should they take into consideration?
A - You want to ask them to give you a tour and make sure they have all the weights you want to use. Make sure that it’s not too crowded. Also consider the expense and see if they offer personal trainers.
Q - What about instructional videos?
A - Yes I would say that there are some that are pretty helpful but the best way to do it is ask someone at the gym to show you or look it up online and save the expense.
Q - Can you tell us a little bit more about the benefits of a personal trainer and maybe a general idea of what costs are?
A - All personal trainers are different. Some will range from $30 to $40 a month up to $100 a month. They will show you how to do every exercise and some will even design a diet for you and help you monitor your workouts to make sure that you are doing everything correctly. And another big thing is they will help you with safety. So if you don’t know how to do a lift they will show you so you don’t hurt yourself.
Q - Are there any warnings that our client should pay attention to before undertaking a body building program?
A - Well if you have known heart risks or anything that would interfere with physical activity like a bad back then there are precautions that you might want to take. If you had a personal trainer he would show you the different exercises to do and how to do them so you don’t hurt yourself.
Q - When someone is getting serious about doing this where should they actually begin if they are looking at building muscle mass?
A - I would say that a great resource to start with would be a friend who lifts and ask them. He may even talk to people online. There is so much information on the internet.
Q - How are muscles actually toned and strengthened? Is it by using the same muscles for the same purpose repetitiously?
A - When you lift weights what you are doing is actually tearing the muscle tissue in a healthy way. When you eat right they will actually repair themselves and they will repair stronger and bigger without lifting more weight. As you go along and lift more weight, your muscles will keep adapting to having to lift more and they will get bigger. Actually there are type A and type B fibers in your muscles. Let’s say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger.
Q - What are the type A and B?
A – They refer to the repetitions you need to accomplish a specific result. Some people are fast switch and some people are slow switch.
Q - Can you explain that?
A – Yes. Fast switch responds to high repetitions and I would recommend between 8-12 repetitions. Slow switch will respond to slower repetitions between 4 and 6.
It can actually get pretty complicated. Every body has a different buildup. Let’s say for example my bicep is 90% fast switch and 10% slow switch so I would need to do mainly high repetitions for my bicep. So you on the other hand might be 90% slow switch and 10% fast switch so the approach you would want to take is lower repetitions.
Q – So what you are saying is that it kind of depends on what condition your body is in?
A - Yes and a lot of it is just genetics. Some people just have more fast switch than others.
Exercise Equipment
Q - What kind of equipment do you think is necessary to begin a bodybuilding program?
A - I would say the essentials that you will need are: a squat wrap, a bench (preferably one that can adjust to incline or decline), a barbell with weights that go up to 200-300 pounds. You are going to need dumbbells and I would say starting off you to go up to 60, depending on how strong you are of course.
Q - How much should a new bodybuilding student plan to spend on equipment?
A - Assuming that you are going to be working out at home and not the gym, a good squat wrap is going to be anywhere between $500 and $1600 dollars and that is the most expensive piece of equipment. Then you can get a good bench from $60-$70 dollars. The dumbbells will vary in price. I am suggesting that if you are working out at home use free weights because they stimulate the muscles better and have a more natural range of motion.
Q - Can you tell us; is it possible to build muscle without using expensive equipment and if so, how does one go about doing that?
A - Yes, it is definitely possible. There are some things that you are going to need. You can’t do squats without a squat wrap but you can usually buy one used pretty cheap or you could get together with friends and get one. And again, there’s the gym. The one I go to is just $8 dollars a month to use a squat wrap. A bench is pretty cheap as well as dumbbells.
Q - What about these different exercise things they advertise on TV?
A - Well it just depends on your personal goals. If you are expecting to get a lot of muscle those aren’t really going to take you very far. You are going to need to get into compound exercises like squats and such and with things like the Bow Flex and the Total Home Gym it just doesn’t allow you to do very much.
Now you can definitely gain some muscle from them but you are not going to look like a professional bodybuilder using them. If someone just wants to work out at home and gain a little bit of muscle that would definitely work for them. But, if you want to build serious muscle it’s not going to work.
Q - What can you tell us about the importance of exercise?
A - Exercise is definitely important whether you are trying to gain weight or lose weight. If you were trying to lose weight exercise is essential for burning calories. But even if you are trying to gain weight and stay healthy, it will keep your heart rate healthy and build up endurance.
Q - Can someone target specific body parts with just exercise and without equipment?
A - Well for weight loss there is no such thing as targeting just how much fat you burn. And as far as exercising for certain muscles well we could do crunches to target your abs but it’s not going to target your chest.
Q - Are there any exercise routines that target muscle building for those specific body parts without weights?
A - Well the only exercise I do without weights are crunches and running the cyclist for the abs but for most everything else you are going to need weights. You can do conditioning exercises but you are not going to get a ton of muscle unless you use free weights
Q - What are aerobics?
A – Exercise that gets your heart rate up to a certain level for a sustained period of time. It’s also any exercise that gets your breathing rate up. Running and swimming are aerobic activity.
Q - Would it be safe to say that aerobics would help improve your cardiovascular system?
A - Yes definitely because of the breathing aspect.
Q - We talked briefly about a home gym but how realistic is it to have one?
A - Well unless you have a lot of money there are certain machines that you are going to have to live without. And, these machines are specific to building muscle.
Q - If money were no object what machines would you recommend that someone buy?
A - I would get a squat wrap and a bench that can incline and decline. I would get a lat pull down machine and a pull up bar and a 45% lift press and a rowing machine and a cable push down and dual cable push one.
Q - We are probably looking at some hefty prices there right?
A – Yes, if you want to go all out and have all those machines you are looking at $3000 to $4000.
Q - Okay and if a client is on a budget what course of action would you recommend?
A - I would just recommend finding a gym that has low rates or working out at the YMCA. If you are in school they will usually give you a discount. I would just compare all the gyms in the area and find one that is going to fit your needs.
Q – We keep coming back to the gym, don’t we?
A – It does seem that way and the reason is because it’s the cheapest alternative.
Health Clubs and Gyms
Q – We’ve briefly discussed gyms, but let’s expand on the subject. Can you tell me what someone should expect from a membership at a gym? What should I expect them to do for me?
A - There should be people there to tell you about the equipment, personal trainers or staff. They should have all the necessary equipment you need and the facility should be large enough to accommodate the customers. Some gyms are always crowded and their weight room isn’t big enough for all their members.
Q - You mean not having to wait in line for a piece of equipment?
A - Well if you lived in a large city like Chicago or Los Angeles. If you go to a huge fitness center and they have a tiny little gym then it’s probably time to look elsewhere.
Q - Are there any ground rules to a gym or health club? Things they can or cannot do?
A - Well a couple of things related to safety. You may have to be 16 to go and work out there and the health clubs also have to be cleaned according to health department rules. Machines have to be cleaned every night and things like that.
Q - They usually have showers and things like that don’t they?
A - It just depends. Some gyms may just have the weight room and nothing else and other gyms may have a cool basketball court. These are things you need to consider when you are shopping around.
Q - Are there certain things about working out in gyms that people should be aware of?
A - Don’t wear flip-flops or open toed shoes because you are going to be working with weights and you don’t want one to fall on your foot.
Q - So it’s probably pretty important that you have the right things to wear as well?
A – Yes, don’t wear jeans because you are going to be moving your legs. Something that is comfortable to you is really most important like jogging pants or shorts. What ever is easy for you to move in you’re going to be moving, running, lying down and sitting up? You don’t want anything to be too tight.
Health
Q - How important is overall health when undertaking a bodybuilding program?
A - Well when it comes to overall health, it’s most important that you start a program.
Q - Should you have an overall physical assessment?
A - Well I would say that as long as you are in relatively good shape you’re going to be okay. But if you are obese you might not have the best blood pressure because of your weight problem. There are people at the gym who are going to help you fix that. If you have a history of heart or other severe illness, you most certainly want to have a physical assessment before you begin. If you have a bad back or you have your knees run out there are lifts you may not be able to do.
Q - Is there anyone who should not attempt it?
A - Well there is a formula for everybody even if you have a bad back or knees there are still exercise that you can do and the people who work at the gyms will help you with these.
Q - What are some of the common risks and potential injuries associated with bodybuilding?
A - Trying to lift more weight than you should or using bad form, which kind of goes hand in hand. Say someone tries to lift too much weight or curl it and they are swinging it around because they can’t lift that much weight. There is always a chance with a risk like that. But I would say that if you are using a weight that is right for you it is relatively safe compared to football or some other sports. You should be fine as long as you aren’t lifting too much weight and you are using good form.
Q - Are there any warning signs that a body builder should watch out for that might indicate serious health risks?
A – Yes. I would say that when you’re in the weight room and you are getting dizzy doing your lifts you need to sit down and take a break. Maybe lift less weight. If your joints start hurting or your back hurts, you may have pulled your back and that’s definitely something you should have checked out.
Nutrition and Supplements
Q - What is the importance of a good nutrition plan to body building?
A - Nutrition is just so important. It goes hand in hand with bodybuilding. You could have the best bodybuilding workout in the world but if you don’t have good nutrition you are not really going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren’t really going to lose the weight.
Q - What are the basic essentials to keep in mind regarding nutrition for body builders?
A – Well, for building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle.
A lot of people will argue about how much protein you need but a good rule of thumb is one gram of protein for every pound you weigh. So, say you have an individual who weighs 160 pounds he needs 160 grams of protein every day. Personally I would recommend between one and two times your body weight. Also, it is important to eat healthy.
You should eat immediately after you lift. It’s important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with water.
When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbohydrates. I would recommend that you get that from dextrose or multi-dextrose, which is corn sugar. You can get it at health food stores or Wal-Mart. Another good source for that are raisins. I want to stress that when you lift weights you are using up all your glucose and you need to replace that so it can repair and build your muscle tissue.
Q - Is fat good or bad for bodybuilding?
A - Certain types of fat are definitely good and other types of fat aren’t going to help you at all.
Q – Why do you think that is and what are the differences?
A - Well there is saturated fat and polyunsaturated fat and you want to keep the saturated fat low. If you are having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much. Basically what fat does is it helps you carry everything around. So you need a little good fat. You can get good fat from peanuts, peanut butter, flaxseed or lean meat.
Q - What supplements other than the ones you have already suggested would you recommend?
A - Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.
Q - Can you give me some idea of your typical diet for the week is?
A - Right now I am a pretty big guy, so what I would eat would be too much for the normal individual. For breakfast I have 8 egg whites, orange juice and a banana. When I first started, of course, I started out smaller and then as I gained more weight I started eating more and more. The more you weigh the more you are going to have to eat to gain muscle.
For lunch I had spaghetti with hamburger meat and my whey protein. And then in the afternoon I had a meal replacement plan, which is kind of like a protein powder with added vitamins and carbohydrates. It’s a liquid protein.
For dinner I usually have a can of tuna on bread or crackers and I will wait awhile and have oatmeal and one or two pieces of protein and a banana and then I head off for the gym.
After the gym I usually have my post workout shake which is protein, dextrose and creatine.
When I come home, for dinner I’ll have chicken thighs, which are a really good source of protein they are easy to cook.
Q - What vitamins do you take personally?
A – I take a multi-vitamin; the brand is Now 1 a day. I also take vitamin C, which is for your skin and also calcium.
Steroids
Q - What can you tell us about steroids and what do they do to the body?
A - Well steroids basically affect your protein sensitivity and your testosterone production beyond your natural levels.
Q - Why are they illegal?
A - The reason they are illegal is because people misuse them. People use them when they are way too young.
One of the core lessons about steroids is that they can actually fuse the growth plates together and when that happens you can’t get any taller. It happens naturally from 21-23 but when you are using them too early that will become a problem for you. Also excess steroids can damage your liver and lead to liver failure. If you are going to consider using steroids I would start at a low cycle and do tons and tons of research.
Q - So you’re not saying don’t use them?
A - Personally I don’t use them but for some people who use them responsibly, I am not necessarily against it. I would never use them just for the reason that I would be happier with getting as big as I can naturally.
Q - Are they addictive and what are the long-term effects?
A - It’s basically like cigarette smoking. Your body is going to start to rely on it. As far as mental facts let’s say that they do just a little bit of steroids and they see that their muscles aren’t big enough then the next time they are going to do a little bit more. Then they just want to keep getting bigger and bigger. Then they are going to be doing an unhealthy amount. So I would say that mentally it could become addictive for people whose personalities are easily led.
***SIDEBAR***
Here is a list of some potential health effects of drugs and other substances-ranging from the mildest to the most severe-used as alternatives to anabolic steroids:
* greasy skin
* headache
* severe acne
* premature balding
* bloating associated with water retention
* dizziness
* chills
* drowsiness
* nausea
* vomiting
* muscle tremors
* fever
* fast heart rate
* slowed heart rate
* bloody diarrhea
* seizure-like movements
* lowered blood pressure
* breathing difficulty
* breathing cessation
* blood clots
* cardiovascular problems
* liver disease
* cancer
* heart attack
* stroke
* death
***END SIDEBAR***
Recommended Workout
Q – Before we begin discussing the workout, can you describe the different exercises for us? And, are most of these exercises standard? In other words, would our client find people doing the same exercises no matter what club or gym they go to?
A – Sure. Yes, the same basic exercises are pretty much universal and used everywhere. There are some variations, of course, but no matter what gym you choose, the same basic exercises will be used.
First of all, before I talk about exercises the most important things to remember are the warm-up and cool-down. These steps are very important. You need to prepare your muscles for the workout and also give them a rest when you are finished with your routine.
Q – Is it true that there are exercises that target specific parts of the body?
A – Yes, that’s correct. To work on the chest you will do bench presses, incline bench presses, dumb bell flys and pullovers. You will need a bench for all of these exercises as well as weights and a bar.
Bench Press: Put the weights on the bar and lie on the bench so that the bar is just below the eyes. Grasp the bar keeping your arms aligned parallel to the nearest wall. Lift the bar and slowly lower it to your chest. Pause for a moment then raise the bar and lower it just before your arms lock in place. Don’t arch your back and keep your feet on the floor. Oh, and your elbows need to be kept out.
Q - Incline Bench Press: Would it be correct to say that the incline bench press is the same as the regular bench press only done on an angle?
A – Almost but not quite. Yes, you need an incline bench but the exercise is slightly different. You need to lower the weight over the collar bone instead of your chest and lower closer to the chin.
Q – Okay, what’s next?
A – Dumb bell Flys: All you need for this exercise is your bench and dumb bells. Lie on the bench and grab hold of the dumb bells. Hold them so that the front of your arm and your upper arm are making right angles. Try repeating this often to build and stretch the chest.
Q – Do you recommend any other exercises for the chest?
A – Yes, this is another you might include.
Pullovers: You will need a bench and dumb bells for this exercise. Cross each hand over one another with each grasping a weight so your wrists crisscross. Feel your chest expand as you raise the weight until it is over your head.
Q – What about biceps? Every time someone thinks about “bodybuilding” we imagine this image of a guy with his biceps bulging.
A – Ha! Ha! That’s true. I’m not sure why that is; except that’s one of the most obvious results of the hard work it takes to become a serious bodybuilder.
Q – Okay, what are the exercises you recommend for the biceps?
A – Curls. After putting your weights on the bar you grab the bar in two places that are parallel to your shoulders. Then you lift it as far as you can. Next, partially lower it but need to stop before your arms straighten out and raise the bar again making sure you are raising the bar and not just swinging or throwing it up. Make sure your elbows are tucked in. That’s the basic curl. There are different variations on the curl such as the preacher curl which requires a special bench, seated curls with dumbbells, hammer curls, concentration curls and reverse curls.
Q – So it looks like curls are the only exercise for biceps?
A – Well, like I said there are different variations of curls.
Q – Can you describe just a couple of them?
A - Okay.
Seated dumbbell curls: While seated on the bench, these curls have you picking up the dumbbells and curl weight up while twisting your palms. You should end up with the barbells pointing to your shoulders. To lower, use the opposite movement only in reverse while you twist the weight so that when you reach the bottom of the curl they are now facing your body.
Reverse curls: These will work the biceps and the forearms. Standing in front of the bar, cross your hands over and grab the bar. Curl the bar the same as you do for the regular standing curl.
Hammer curls: These are done the same as normal dumbbell curls. The difference is you keep the palms facing toward your body. This exercise will also help to work the forearms.
Q – What muscle should we discuss next?
A – Well, let’s look at exercises for the triceps.
Cable Press Downs – This one requires a special piece of equipment called a Cable Pulley Machine. Grab the handle with your hands crossed over about 10 inches between your hands. Press the bar down all the way. Next, raise it as far as you can and do it without moving the elbows. You should not lean forward.
Standing/Seated Tricep Presses
You will use weights and a bar. Grip the bar in front of you with that crossover grip with your hands about 8 inches apart. Next, raise the bar over your head. Next, lower it down in back of your head as far as you can before moving it back up.
Lying Tricep Extensions
For this exercise you will use a bench, weights and a bar. Do these like the standing tricep extension but lie on the bench and only lower the weight as far as the top of your head. Without moving the elbows, press the weight back over your chest. Keep your elbows straight. If this is too difficult try using close grip bench presses.
Close Grip Bench Press
Same as a regular bench press, but your hands are placed about 8 to 10 inches wide.
One Arm Tricep Extensions
Dumbbells
Grab a dumbbell in one hand, raising it above your head. Next lower the dumbbell behind your head keeping your elbow stationary. Then press the weight back up.
Forearms
Wrist Curls: For this you will need a bar, bench and weights.
Sitting on the bench, pick up the weight using an underhand grip. Place forearms on the bench and roll the weight up and down the hands.
Behind the Back Wrist Curls
Using bars and weights put the bar on the rack. Back up to the rack and pick up from behind your back. Move your wrists up and down rolling the bar across your hands.
Shoulders
Military Press
Grasp weight using an overhand grip. Keep the bar level with your collar bone push weight above the head. Make sure your back is kept straight. Next lower the weight back to the start point then repeat.
Standing Lateral Raises
With a dumbbell in each hand lean over slightly while holding the two dumbbells in front of you. Raise weights up on each side until they are level with your shoulders taking care not to swing the weight up.
Back
Dead lifts
Warning: This is potentially one of the most damaging exercises unless done properly. It’s a good idea to have someone nearby to coach you until you are comfortable
Standing in front of a weighted bar, bend over and grab the bar using a grip that is just a little wider than your shoulder width with one hand facing palm out and the other facing palm in. Begin pushing you’re your heels and raise the back keeping it flat and your head up.
Chin Ups
Using an over hand grip, lift your knees so they are not touching ground and then lower yourself. Next, pull yourself up to chin level
One Arm Dumbbell Rows
With the dumbbell in one hand, lean forward and grab the bench with the free hand. While the arm holding the dumbbell is hanging down lift the weight up until it is next to the outer chest.
Shrugs
Simply grasp a barbell with an overhand grip. Let it hang in front of you and shrug your shoulders up and then lower them slowly.
Legs
Squats
This type of exercise requires a bar, weights and a special rack called a squat rack. Step under the bar after placing it with the weights on the rack. Let the bar rest on your shoulders holding it to maintain balance. Step away from the rack, lower the weight keeping your back straight and squatting until your upper legs are parallel to the floor or a little lower. Lift the weight up until just before the knees lock. After your repetitions are finished, put the weight back on the rack while keeping the head up and chest out.
Stiff Legged Dead lifts
Similar to regular dead lifts with this one you keep the legs straighter with just a slight knee bend.
Leg Extensions
Using a Leg Extension Machine place whatever weight you choose on the machine. Sit so that your feet are behind the leg brace and your knees are at the end of the seat. Push the weight up by extending out your legs making the movement smooth and slow.
Leg Curls
Lie down on the bench placing your heels behind the padded bar. Bring the weight up to your rear end while concentrating on your hamstring.
Standing Calf Raises
Sit on the seat of the Calf Raise Machine keeping knees under the padded bar. Lift the bar by raising the heel while standing on the ball of the foot. Raise and lower slowly feeling the movement at work.
Q - Would you go through a full routine that you would recommend for a new bodybuilder?
A - What I would recommend to start is a 3-day split, which is working out 3 days a week. I would recommend that when they start they do so with 8-12 repetitions for each exercise. Every set besides the warm up set needs to be done as a failure and what I mean is when you’ve done your 12th rep you don’t have any more strength left to do a 13th. You are doing all you can do.
I would say that Monday I would have them do back, biceps and forearms. I would say 3 barbell rows and 2 lat pull downs and 2 pull-ups and for biceps I would have them do 3 sets of straight barbell curls and 2 sets of hammer curls. Then for forearms I would have them do 2 sets and before all that I would have them do a warm up. Before you do back you are going to want to do a set of light barbell rows. And before you do arms you are going to want to do a couple sets of light barbell curls. Rest on Tuesday.
And then Wednesday I would have them do chest, shoulders and triceps. With chest I would have them start out with warm up and then I would have them do 3 sets of flat barbell bench then 2 sets of incline and one set of bench. Then warm up the triceps and then straight bar push downs, then 2 sets of full extension overhead curls then for shoulders a warm up of course then 2 sets of military presses and 4 sets of bilateral raises. Rest on Thursday.
And then on Friday I would have them do legs, calves and abs. For legs I would recommend 4 sets of squats and 3 sets of 45% leg press and for calves I would say 4 sets of standing calf raises and for abs I would have them do 2 sets of crunches to failure and those can be weighted and 2 sets of roman leg lifts. And on Saturday and Sunday I would have them do their cardio. It could be running, swimming or playing basketball.
Q - At what point would you recommend an advanced daily workout?
A - Over time different people will recover faster than others. Like it might take one person a week for their chest to build up to where they can work it again and other it might only take 2 to 3 days. Over time you learn your individual routine. Every 3 to 4 weeks you should mix up your exercises.
Tips
Q - What are some of the most important insider tips you can give us?
A – Sure, be happy to.
1. A lot of the things you and going to read in the muscle building magazines and web sites have a lot of misinformation. A lot of them are going to recommend “over training”. You will end up burning more muscle than you are building.
2. Also I personally believe in getting a lot of protein. I think that is absolutely necessary for building muscle.
3. Also a lot of magazines will say to drink water but they won’t say how much. I would say that 1 to 2 gallons a day once you get really serious about it. I try to get 2 gallons a day.
4. Get a physical before you begin your bodybuilding program. You need to be in good health before you begin.
5. Remember, body will respond differently. There is no one set plan that will work for everybody. So if you lose persistence or get discouraged easily you are not going to go on long enough to figure out what it is that’s going to get you quick results.
6. If you don’t already, start another sport to help fill in between your workouts. Running and swimming are good and will get and keep your heart pumping.
7. By all means, remember to eat healthy!
Q – Thank you very much for your input.
A – It’s been my pleasure. Best of luck with your bodybuilding program to all your readers!
Resources
AFWB – American Federation of Women Bodybuilders
Group that administers women's amateur bodybuilding in America.
APC – American Physique Committee, Inc.
Group that administers men's amateur bodybuilding in America.
IFBB – International Federation of Bodybuilders, founded in 1946
Group that oversees world-wide men's and women's amateur and professional bodybuilding.
