So Juan, what body parts were you focusing on the most during the off season?

“I have been placing a lot of focus on my legs. They grow pretty well but when I diet they tend to lose some size. This was something I needed to correct. I am happy with the way things are going now though; I am keeping size and displaying condition.”

When you are faced with a lagging body part what is your approach to improving it?

“I train that body part hard and heavy and make sure to eat enough on those days. I don’t believe in light workouts and I train for no longer than one hour.”

One of the things that you have had to overcome is an extremely fast metabolism. How would you advise someone with a similar problem?

“Well first is eat, eat and eat till you can’t eat any more! Eat good quality foods and try and find foods that are well balanced in protein carbs and fat.”

Now when Juan says “eat, eat until you can’t eat any more” he really means it. Take a look at an average day’s diet in the off season for an example of this…..

MEAL 1: 5 whole eggs with one cup of oatmeal (pre cooked).

MEAL 2: 5 whole eggs, 1 cup rice.

MEAL 3: (pre-workout) 54g ISOLYZE (whey protein) with 40g CARBOLYZE (waxy maize) and 1 tablespoon of Macadamia Nut Oil.

MEAL 4: (post-workout) 54g ISOLYZE with 50g CARBOLYZE.

MEAL 5: 8oz cooked chicken or turkey with ½ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) white rice.

MEAL 6: 8oz (cooked) red meat with a salad with 2 tbs of Macadamia Nut Oil and vinegar with one baked potato and yam or white rice.

MEAL 7: as meal 5.

MEAL 8: 8oz turkey burgers with cheese and grits.

MEAL 9: as meal 6.

MEAL 10: 5 whole eggs with cheese and grits.

MEAL 11: 25g ISOLYZE with 8oz milk, 2 tbs peanut butter.

MEAL 12: as meal 11.

So next time you complain about being a ‘hard-gainer’ take a look at Juan’s diet for inspiration and motivation!

Talking about inspiration and motivation, Juan has been working with the legendary Dave Palumbo and Species Nutrition for two years now. How did that connection come about and how has it changed your diet and training philosophy?

“I started working with Dave for the 2007 East Coast and Eastern USA Championships. I met up with him to discuss a couple of things about getting ready for the show and he told me he was going to sponsor me. I couldn’t believe it!

“Working with Dave has been a great experience. I plan on working with him for my entire career. I have learned a lot from Dave and I’m very grateful for that. With his help I have been able to make drastic changes to my body every year. My condition on stage always improves. Dave’s work speaks for itself, he knows what he is doing…if you listen to him you will be the best that you can be.

“As for the Species products, I am hooked! I’ve been using them now for the two years that I have been working with Dave and I must say that I believe the products made a big difference when it comes to improving my physique. I use ISOLYZE, CARBOLYZE, LIPOLYZE, SOMALYZE and MAC NUT OIL and believe Species products are the best on the market.”

Apart from Dave, who has had the most influence on you in the sport?

“I would say Victor Martinez; I respect him because he is a great person and treats everyone with respect. He doesn’t let his status in the sport affect the way he treats people. He is very down to earth and cool to talk to. He is also very disciplined when getting ready for a show, no matter what happens, his focus stays on winning. Nothing can get in his way.”

Changing the subject, as a personal trainer do you find the fact that you spend so much time training others drains your enthusiasm for your own workouts at times?

“No, training others is something that I love. I also love setting the example for clients that they can do anything they put their minds to. By watching me get ready for a show they see the discipline it takes and it helps to motivate them to achieve their own goals.”

What do you think is the biggest lesson you have learned in your training?

“One thing I have learned about training for a show is that you have to train hard, don’t change your training just because it is pre contest. Keep it heavy all the way. Go to the gym for 45mins to 1 hour and get out. Sometimes we think that more is better when in fact all it does is make you look flatter on stage.”

How do you see your long-term future in the sport evolving?

“I honestly see myself as a top pro one day. I have the drive and dedication it takes and I will not allow anything or anyone to stand in the way of me being the best I can be….’

Are you available for Personal Training and Nutrition Consultations?

“Yes, I am available for both. You can go to my website www.juanjdiesel.com  or e mail me at juanjdiesel@yahoo.com ”

Watch out for Juan at the forthcoming NPC Junior Nationals where he is sure to make a major impact. You can also find out more about his sponsors by going to www.speciesnutrition.com  and for additional training and nutritional consultations go to www.davepalumbo.com 

Leigh Penman began her writing career in 1980 when she started her own weekly music column in a Scottish newspaper. From there she went on to writing for all the major music publications in the UK at that time, including ‘Record Mirror’, ‘Sounds’, ‘New Musical Express’ and ‘Number One’. Her work included interview such celebrities as Madonna, Cher, Tina Turner and David Bowie.

The late 80’s saw her moving into writing for nutrition companies and eventually bodybuilding magazines. She rapidly gained a reputation as being one of the top female writers on the bodybuilding scene and was a contributing editor on ‘Muscle & Co’, ‘Bodybuilding Monthly’, ‘Strength Athlete’, ‘Health & Fitness’ and ‘Fit Body’. She was also a major contributor to the Arnold endorsed magazine ‘Bodypower’ –where she went on to establish the position of ‘Show business Editor’. In addition to this she held the position of Ladies Editor for ‘Physiques International’

In between all this she has written for Personal Development magazines and organizations –including Tony Robbins UK division. Has collaborated on book projects with Leslie Kenton –the original Raw Food and female empowerment guru – and written for computer magazines…..and now she is with Natural Bodybuilding and Fitness magazine, Bodybuilding.com, RX muscle.com, Species Nutrition and of course musclesportmag.com!

She is a certified personal trainer, hypnotherapist and has been working out since the age of 15.

So Dena…how did you feel about taking 9^th place?

“I was shooting for a top ten placing, so I was thrilled with 9^th. It was just amazing to be standing on the stage I’ve watched from the crowd so many times. In my mind I am already a winner, I don’t need a panel of judges to confirm that. Being a winner is way deeper than being number one, if that makes sense.”

Yes, I totally get that! After all, just getting yourself into the condition you displayed on stage and making all the improvements to your physique that were so immediately visible makes you a winner. Out of your fellow athletes, who impressed you the most?

“I was thrilled with Debi Laszewski (who placed second). Her condition was off the hook. Her placing proves to the ‘shorter’ competitors that it’s not about your size. Debi and I usually run close together…so I have hopes of a top 5 placing here in the next couple of years.”

Looking back, is there anything you would have done differently?

“I can’t think of anything I could have done differently….everything went my way. I did lose track of my music during my routine (lol!). I guess it happens to everyone once, but I’ll make sure it doesn’t happen to me again.”

So what about your preparation for the NY Pro show, what do you plan to do?

“I can’t really make many large changes in the seven weeks I have between shows. My goal is to tighten up my glute/ham area. I’m training my legs 4 days a week. I’m not killing them though, but they feel it the next day. I do the incline treadmill for 30 mins and the rest of my cardio I try to do on the hand bike, so I don’t burn up the size of my legs.

“A typical day of leg training would be 2 sets of walking lunges, 2 sets of box jumps, 3 sets of stiff leg deadlifts. My abs are insanely thick, so I am going to let them rest a bit. They get a workout when I am posing.”

How about your diet and supplements? (Dena is sponsored by SPECIES NUTRITION)

“Same old (Dave) Palumbo diet. Of course I need to tighten up a bit more so I am sure Dave is about to kill me with an extreme diet! I am also using Lipolyze, Somalyze, Isolyze, Fiberlyze and Omegalyze from Species Nutrition in terms of supplements.”

Turning our attention to the ‘big picture’ as far as female bodybuilding is concerned, how do you feel about the current lack of shows for the pro women?

“Well at least the Tampa show is back on, so that’s one good thing. I just tell all the women to compete as much as you can right now and enjoy it. In my opinion mainstream is going to bring us down shortly and all we’ll have are our old pictures and magazine articles…so save all of those too…lol!”

Well, I hope you are wrong about that one Dena…and I know here at Musclesportmag we are going to be working hard to give the women more coverage.

Getting back to the NY Pro though, how do you see yourself placing and where do you take it from there?

“I hope to get a top 3 placing and go to Vegas in September. It will be a tough line up, but I think I will have made enough improvements in the short time I have to carry me through. Regardless of what happens, I plan on enjoying my summer months!”

With the NY Pro just days away from us, I would like to predict that Dena gets that top three placing. So I guess the only thing left for me to say is “See you in Vegas Dena!”

Leigh Penman began her writing career in 1980 when she started her own weekly music column in a Scottish newspaper. From there she went on to writing for all the major music publications in the UK at that time, including ‘Record Mirror’, ‘Sounds’, ‘New Musical Express’ and ‘Number One’. Her work included interview such celebrities as Madonna, Cher, Tina Turner and David Bowie.

The late 80’s saw her moving into writing for nutrition companies and eventually bodybuilding magazines. She rapidly gained a reputation as being one of the top female writers on the bodybuilding scene and was a contributing editor on ‘Muscle & Co’, ‘Bodybuilding Monthly’, ‘Strength Athlete’, ‘Health & Fitness’ and ‘Fit Body’. She was also a major contributor to the Arnold endorsed magazine ‘Bodypower’ –where she went on to establish the position of ‘Show business Editor’. In addition to this she held the position of Ladies Editor for ‘Physiques International’

In between all this she has written for Personal Development magazines and organizations –including Tony Robbins UK division. Has collaborated on book projects with Leslie Kenton –the original Raw Food and female empowerment guru – and written for computer magazines…..and now she is with Natural Bodybuilding and Fitness magazine, Bodybuilding.com, RX muscle.com, Species Nutrition and of course musclesportmag.com!

She is a certified personal trainer, hypnotherapist and has been working out since the age of 15.

CYTOMEL IN ACTION

An interesting property of Cytomel is its ability to up-regulate the beta-2 adrenenergic receptors in fat tissue. Since drugs such as Clenbuterol (also widely used in contest prep.) are known to down regulate these receptors, using Cytomel with Clenbuterol may assist in reversing this phenomenon and thus prolong the effectiveness of the Clenbuterol. Another argument for using the two compounds together would be the fact that Clenbuterol has a protein sparing effect, which helps to curtail the catabolic effects of Cytomel on muscle tissue. Due to the catabolic effect of Cytomel it is always recommended to take it with some kind of anabolic substance to prevent (or at least reduce) the loss of lean muscle tissue.

USING CYTOMEL

Due to the fact that Cytomel is an extremely powerful drug, it is always recommended to start by taking a low dose and then gradually increase this until you reach a dose that you are comfortable with. The length of time you should stay on each dose before increasing it should be at least 3-4 days, however the ideal amount of time before increasing doses would be 1-3 weeks. The doses should also be increased by no more than 12.5mg at a time to avoid shocking your thyroid too much. It is also recommended that you never go above 75-100mcg per day since by the time you reach the 50mcg mark some shutdown of natural thyroid production will be experienced. The effect Cytomel has on natural thyroid production also makes it extremely important that you never stop using this drug ‘cold turkey’ – which could cause a rebound effect where weight gain would be experienced as the thyroid tried to regain normal function. With this in mind, always reduce your intake of Cytomel gradually. This will allow your thyroid to slowly adjust to the loss of its ‘pharmaceutical assistant’ and smoothly transition back to normal (pre-drug) function.

FINAL THOUGHTS ON CYTOMEL

There have been many scare stories in circulation regarding the use of Cytomel over the years. The main one being that if you take exogenous T3 your thyroid will be dependent on it for life, as it will be unable to function without it. The fact is that ANY substance you take to ‘assist’ your body to carry out a process it is used to executing on its own will lead to an impairment of the natural function once the ‘help’ has been removed. This impairment is usually temporary though and your body will re-adjust to the new situation and ‘normal service’ will be restored. This is why it is important to taper as it avoids shocking the system – which would occur if the drug were abruptly withdrawn.

Another speculation involving Cytomel is that it may actually enhance protein uptake in the muscles when used in the off-season in combination with anabolic steroids. This is based around the fact that supplemental T3 significantly enhances the uptake of nutrients into the mitochondria. However, T3 also increases their oxidation rate (the rate at which they are burned as energy) so it is more than likely that any increase in protein intake would be quickly burned as energy rather than stored in the muscle. As previously mentioned, the main reason for taking anabolic steroids when using Cytomel is to preserve muscle tissue, not to actually increase muscle growth.

At the end of the day, the main purpose of taking exogenous thyroid hormone is to accelerate the metabolism and speed up fat loss. Taken correctly, Cytomel executes this task flawlessly and, when taken in tandem with Clenbuterol, there is no better pre-contest fat loss cycle….end of story!

N.B Cytomel is available from www.napsgear.net

Leigh Penman began her writing career in 1980 when she started her own weekly music column in a Scottish newspaper. From there she went on to writing for all the major music publications in the UK at that time, including ‘Record Mirror’, ‘Sounds’, ‘New Musical Express’ and ‘Number One’. Her work included interview such celebrities as Madonna, Cher, Tina Turner and David Bowie.

The late 80’s saw her moving into writing for nutrition companies and eventually bodybuilding magazines. She rapidly gained a reputation as being one of the top female writers on the bodybuilding scene and was a contributing editor on ‘Muscle & Co’, ‘Bodybuilding Monthly’, ‘Strength Athlete’, ‘Health & Fitness’ and ‘Fit Body’. She was also a major contributor to the Arnold endorsed magazine ‘Bodypower’ –where she went on to establish the position of ‘Show business Editor’. In addition to this she held the position of Ladies Editor for ‘Physiques International’

In between all this she has written for Personal Development magazines and organizations –including Tony Robbins UK division. Has collaborated on book projects with Leslie Kenton –the original Raw Food and female empowerment guru – and written for computer magazines…..and now she is with Natural Bodybuilding and Fitness magazine, Bodybuilding.com, RX muscle.com, Species Nutrition and of course musclesportmag.com!

She is a certified personal trainer, hypnotherapist and has been working out since the age of 15.

By Leigh Penman - Top NPC figure competitor and fitness model Alli Moyer has been an athlete all of her life. A competitive athlete in track, field and cross country throughout her high school and college years she decided to turn to weightlifting when she was 18 in order to add some shape to her 5’ 6 ½” , 110-115 lb frame. However, what really turned her into the fierce figure competitor she is today was a life event that may have destroyed a less resilient person. Here, in her own words, is her story…..

“The desire to add some shape to my body was what brought me into the gym, but what kept me in the gym was probably one of the worst moments of my life. At the age of 19 I was raped, by someone I knew and trusted. I still struggle to really explain with clarity where my mind went after that rape. I became very withdrawn, I became very secluded, and I began to drink – A LOT. I had a lot of anger and hostility inside me – just a lot of negative energy rolling around beneath the surface, and nowhere to go with it. So I drank. I used to take rum in diet coke bottles into class (if I went to class). I drank every day and every night. I was slowly becoming the worst version of myself that I had ever seen.

“Finally, at the request of my friends I went to see a counselor. Slowly, I began refocusing on myself and trying to get back on track with school. But my self esteem was still shot. I walked with my head down. I cried continually, and I remember feeling like a very weak person. At the time, I had kind of lapsed in the gym. I was still going but I was inconsistent and I was barely working out while I was there.”

It was at this point in time that one of those ‘life changing events’ happened…in a grocery store….

“While I was in a grocery store, I saw a copy of ‘Oxygen’ magazine. Inside was a feature on abs, and the featured ab model was Tara Scotti. I remember staring at those photos for what seemed like an eternity. It wasn’t even her physique; it was the dominance in her stance and the look of pure confidence in her eyes. Something inside me moved, and I decided I wanted what she had.”

And, that was the moment that changed Alli’s life…it was the moment when the gym literally became her savior…

“I can honestly say that the gym really did save me. All the negativity I was feeling about myself, my life and what had happened to me was just fuel for the fire. Lifting allowed me to harness that anger and use it. Although I was thicker and bigger than I had ever been, I was feeling more confident. I felt secure in my body. I felt strong, powerful, and safe. My self esteem slowly began to return. I started to walk with my head up again.

“By the age of 20 I did my first NABBA show and was hooked. I set my sights on competing in the NPC and at the age of 23 I did my first NPC show and won the overall and qualified for the nationals. I have never looked back. With 7 years of solid lifting under my belt I just now feel I am beginning to mould the physique I have wanted for so long.”

The reason for this article is to provide a source of inspiration to all those who may be going through a challenging time in their life. It also serves as a powerful reminder that, despite what some media circles would have you believe, bodybuilding is a positive sport. It does not just change your physical body, it can be truly life transforming. Alli is just one example of this; there are many others whose lives have benefited from adopting a bodybuilding lifestyle. However, this is Alli’s story, so I will leave the final words to her…

“What I love about lifting, about bodybuilding, is that the sport never ends. I love that your greatest competition can be yourself – that each and every day you set foot in the gym you are challenging yourself to be better than the day before. I truly love to lift and I am sure, without a doubt, I will lift long after I cease to compete. Any love I have of the stage, stems from my genuine love and respect for the gym and the sport of bodybuilding. For me, the sport of bodybuilding is what happens day to day in the gym, in the kitchen, in the mental struggle we go through as athletes.

“The sport of bodybuilding changed my life. In a sense it saved me, and I am eternally grateful!”

Leigh Penman began her writing career in 1980 when she started her own weekly music column in a Scottish newspaper. From there she went on to writing for all the major music publications in the UK at that time, including ‘Record Mirror’, ‘Sounds’, ‘New Musical Express’ and ‘Number One’. Her work included interview such celebrities as Madonna, Cher, Tina Turner and David Bowie.

The late 80’s saw her moving into writing for nutrition companies and eventually bodybuilding magazines. She rapidly gained a reputation as being one of the top female writers on the bodybuilding scene and was a contributing editor on ‘Muscle & Co’, ‘Bodybuilding Monthly’, ‘Strength Athlete’, ‘Health & Fitness’ and ‘Fit Body’. She was also a major contributor to the Arnold endorsed magazine ‘Bodypower’ –where she went on to establish the position of ‘Show business Editor’. In addition to this she held the position of Ladies Editor for ‘Physiques International’

In between all this she has written for Personal Development magazines and organizations –including Tony Robbins UK division. Has collaborated on book projects with Leslie Kenton –the original Raw Food and female empowerment guru – and written for computer magazines…..and now she is with Natural Bodybuilding and Fitness magazine, Bodybuilding.com, RX muscle.com, Species Nutrition and of course musclesportmag.com!

She is a certified personal trainer, hypnotherapist and has been working out since the age of 15.

Last week we took a look at the concept of low carb dieting and its affect on performance levels. What we discovered on our trip to the ‘ketone state’ was that, contrary to popular propaganda; we do not need a diet high in carbs in order to achieve a high level of performance. In fact, the body responds remarkably well to a low carb situation as long as fats and protein are kept at optimum levels. It is only the initial transition to such a diet that may cause a little discomfort as your body gets used to utilizing its new fuel source. However, there are times when ‘a little icing is necessary on the cake’ and this is during an off-season building phase. So, this week we are going to take a look at those times when a little extra carbohydrate can be your friend rather than your foe…

OFF SEASON CARBS..

In the off-season, when you are trying to gain extra muscle mass, carbohydrates are needed to fuel intense workouts. Too little carbs in this case could compromise your endurance levels and your ability to perform at maximum intensity. Carbs are also important when it comes to recovering from intense training sessions as they spare the protein and fats you consume for the process of repair and growth.

The trick here is to give your body enough fats and protein to build muscle and then just add enough carbs to fuel this process. Products such as CARBOLYZE from Species Nutrition(www.speciesnutrition.com)  can help you to eliminate the guesswork when it comes to pre and post workout carb intake. CARBOLYZE was formulated to address the needs of bodybuilders who were tired of traditional carbohydrate sources leaving them feeling bloated or with incapacitating stomach cramps. The waxy maize starch in CARBOLYZE, due to its high molecular weight, rapidly passes through the stomach without causing indigestion or stomach discomfort. In order to get the maximum results from your workout it is highly recommended to take 40 grams of CARBOLYZE mixed with 50g Whey Protein Isolate before your workout and then after your workout take another 40 grams CARBOLYZE and 50g Whey Protein Isolate. These ratios have been used by many top athletes and have been found highly effective when it comes to gaining quality muscle mass in the off-season.

PRE CONTEST CARB CONTROL

The key to successfully using carbs is to control your carbs and not to let them control you! This is especially important when it comes to using carbs during your pre contest phase. During this time your carb intake will be significantly lower and, as a result of this, your insulin levels will fall. Last time we addressed the importance of a once weekly ‘cheat meal’ to increase insulin levels enough to regulate levels of thyroid hormone. This once weekly ‘re-feed’ should not be treated as if it was your last day on earth, with you consuming so many carbs that moving out of your armchair becomes as hard as benching an overloaded barbell. Remember, the cheat meal is ONE meal and it is an exercise in scientific nutrition not advanced gluttony!

OFF SEASON CARBS

When it comes to building mass a basic guideline would be to consume 1-1.5 grams of carbohydrate per pound of bodyweight. The rest of your diet should be based around 1.5g protein and 0.75g fat per pound. Taking most of your carbs earlier in the day is also a good idea if you tend to gain weight easily.

REMOVING THE MYSTIQUE

Once you understand the concept of using carbs as an agent to spare protein and fats for the process of building muscle it becomes almost instinctual as to how to use them and not abuse them in your diet. Healthy protein and fats should never be overshadowed by carbohydrate in your diet and anyone who suggests that you cannot build muscle without large amounts of carbs in your diet should be treated like the Joker in a pack of cards!

When it comes to the manipulation of macronutrients it is all about successful synergy. Learning to choreograph your carbs to dance smoothly with your protein, rather than treading on their toes and stopping them performing their number one task – repairing and building muscle!

Leigh Penman began her writing career in 1980 when she started her own weekly music column in a Scottish newspaper. From there she went on to writing for all the major music publications in the UK at that time, including ‘Record Mirror’, ‘Sounds’, ‘New Musical Express’ and ‘Number One’. Her work included interview such celebrities as Madonna, Cher, Tina Turner and David Bowie.

The late 80’s saw her moving into writing for nutrition companies and eventually bodybuilding magazines. She rapidly gained a reputation as being one of the top female writers on the bodybuilding scene and was a contributing editor on ‘Muscle & Co’, ‘Bodybuilding Monthly’, ‘Strength Athlete’, ‘Health & Fitness’ and ‘Fit Body’. She was also a major contributor to the Arnold endorsed magazine ‘Bodypower’ –where she went on to establish the position of ‘Show business Editor’. In addition to this she held the position of Ladies Editor for ‘Physiques International’

In between all this she has written for Personal Development magazines and organizations –including Tony Robbins UK division. Has collaborated on book projects with Leslie Kenton –the original Raw Food and female empowerment guru – and written for computer magazines…..and now she is with Natural Bodybuilding and Fitness magazine, Bodybuilding.com, RX muscle.com, Species Nutrition and of course musclesportmag.com!

She is a certified personal trainer, hypnotherapist and has been working out since the age of 15.

By Leigh Penman - 

As a natural bodybuilder, Layne Norton has recently expressed some very interesting theories when it comes to achieving a state of anabolism in the body without the use of drugs. He also has some unique approaches to training in order to stimulate maximum growth. Fortunately for us, he has just released a DVD – ‘Layne Norton Unleashed’ which covers these topics plus gives the viewer a unique opportunity to watch Layne working out in the gym.

Layne labels his training system Power Hypertrophy Adaptive Training and on this DVD he explains how it works and takes you through workouts based around this technique for both upper and lower body

Out of the gym, Layne discusses his views on nutrition and supplementation. It is in this area that Layne has some very interesting (and some would say controversial) theories. One of these theories revolves around meal frequency. In a recently published article, Layne challenged the bodybuilding standard of small frequent protein meals throughout the day as a way to maintain an anabolic state in the body. His research has revealed that consuming larger amounts of protein at 4-6 hour intervals may be a more effective way of triggering anabolism. Between these meals, a free-form amino acid and carbohydrate supplement is used to optimize the anabolic process.

When you consider the fact that most bodybuilders are hooked on the 5-8 small protein meals a day habit, you can see how this theory could ruffle a few feathers in the muscle world. However, Layne does have a BS in biochemistry and is currently a PhD candidate in nutritional sciences at the University of Illinois, so his concepts – though controversial – are based on scientific research.

Getting back to the DVD though, Layne Norton Unleashed features enough hardcore workout content and training advice to keep your motivation meter running and the quality of the footage is exceptionally high. So, if you are interested in hearing some training and diet tips from the perspective of a natural bodybuilder, this is one DVD you can’t afford to miss!

The subject of low carb diets versus high carb diets when it comes to building muscle and losing fat has probably gained more coverage in the muscle world than Brittany Spears shaving her head did in the celebrity gossip mags. It seems everyone has an opinion when it comes to carbohydrate intake. Some say it is vital to the muscle building process, whilst others think it is as important to building muscle as the weather forecast is to a goldfish!

So just what is the truth when it comes to this controversial macro nutrient?

In this two part series we will look at both sides of the carb coin…first of all

LOW CARBOHYDRATE DIETS

Low carbohydrate diets are often referred to as ‘ketogenic diets’ since, when carbohydrate intake is restricted, the body produces ketones such as acetone, acetoacetate and beta-hydroxybutyrate.

These ketones serve as energy sources for the brain and nervous system (which are normally fueled by glucose). They are also very effective when it comes to suppressing the appetite center in the brain – making dieting a little easier. In addition to this, ketones are known to create an improved sense of well-being and even create a mild state of euphoria – which is not a condition normally associated with the process of dieting!

Recent research has also shown that the increased blood ketone levels evidenced in high-protein, low carbohydrate diets make it easier to deal with calorie restriction because hunger is less of an issue. This cannot be said for a diet that is high in protein and moderate in carbohydrate – which usually leaves the dieter in a constant state of hunger and willing to sell their soul for a cupcake!

FREE RADICAL ATTACK

Free Radicals are produced in response to just about every metabolic process your body executes on a daily basis – even breathing and digesting food leads to their production. These free radicals are responsible for tissue destruction and accelerating the aging process. It is now known that free radicals also attack cells in the brain that control appetite. This results in a constant feeling of hunger that remains regardless of how much you have eaten. Of importance in terms of this discussion is the fact that the action of free radicals on the appetite center in the brain is greater on consumption of a meal high in carbs. Which is another good reason for cutting carbs when it comes to accelerating weight loss and controlling hunger.

CHEATERS CLUB…When to use carbs to your advantage

When you are following a low carbohydrate diet the body produces very little insulin. Now, whilst a low insulin environment is great for fat loss, it can also have a negative effect on the production of thyroid hormones. Put simply, when insulin levels are low due to low carbohydrate intake, the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone) is reduced measurably. This can be avoided by including one hi-carb meal a week, which effectively spikes insulin levels enough to kick-start the thyroid gland into action. The key word here is ONE hi-carb meal a week. Any more than this and you will create too much insulin and increase the likelihood of fat storage.

Oh, and whilst on the subject of insulin, there are some people who claim that insulin is necessary to preserve muscle tissue. This is simply not true. When insulin levels are low the body increases its production of growth hormone. When GH levels are increased the liver produces greater amount of IGF-1 (insulin-like growth factor 1). IGF-1 is far more anabolic than insulin as it drives amino acids, glucose and essential nutrients into muscle cells assisting in their repair and growth.

IN CONCLUSION

So, in terms of the ‘great carb debate’ it would seem that, when it comes to contest dieting, low-carb is definitely the way to go. However, there are times when you can benefit from having more carbs in your diet and we will discuss that in part 2 coming up next week!

Leigh Penman began her writing career in 1980 when she started her own weekly music column in a Scottish newspaper. From there she went on to writing for all the major music publications in the UK at that time, including ‘Record Mirror’, ‘Sounds’, ‘New Musical Express’ and ‘Number One’. Her work included interview such celebrities as Madonna, Cher, Tina Turner and David Bowie.

The late 80’s saw her moving into writing for nutrition companies and eventually bodybuilding magazines. She rapidly gained a reputation as being one of the top female writers on the bodybuilding scene and was a contributing editor on ‘Muscle & Co’, ‘Bodybuilding Monthly’, ‘Strength Athlete’, ‘Health & Fitness’ and ‘Fit Body’. She was also a major contributor to the Arnold endorsed magazine ‘Bodypower’ –where she went on to establish the position of ‘Show business Editor’. In addition to this she held the position of Ladies Editor for ‘Physiques International’

In between all this she has written for Personal Development magazines and organizations –including Tony Robbins UK division. Has collaborated on book projects with Leslie Kenton –the original Raw Food and female empowerment guru – and written for computer magazines…..and now she is with Natural Bodybuilding and Fitness magazine, Bodybuilding.com, RX muscle.com, Species Nutrition and of course musclesportmag.com!

She is a certified personal trainer, hypnotherapist and has been working out since the age of 15.

Dave Palumbo is one of the most highly respected athletes in the bodybuilding world. His approach to training and diet has taken up so much space on Internet forums over the years that, if it were to be transferred to print we would no doubt have more volumes than Encyclopedia Britannica! The reason for all the interest is no mystery…his principles work! The number of athletes he has coached to success over the years proves this beyond a doubt. Plus, you cannot overlook the fact that he took himself from a 140lb track and cross-country runner in 1986 to a 268lb heavyweight competitor at the 1996 NPC Nationals in Dallas, Texas (where he placed a very respectable 4^th). Eleven years later his weight reached a massive 300lbs whilst still maintaining superb condition. It is clear that, when it comes to diet and training Dave is a master of the craft and now, thanks to the power of the DVD, you can have this ‘Merlin of Muscledom’ in your own living room, courtesy of the newly released….

DAVE PALUMBO’S HARD CORE NUTRITION AND SUPPLEMENT SEMINAR

In this DVD you will experience the equivalent of a one-on-one consultation with the man himself as Dave goes into detail about his approach to diet and supplementation. Some of the analogies he delivers during this highly entertaining seminar illustrate his theories in a manner that not only makes perfect sense but also hammer the point home in a way that makes you think twice about doing some of the things that have held back your progress over the years. For example, training on an empty stomach (we have all done it, and a lot of us still do!) and following the traditional low fat diet road to weight loss. I won’t spoil the surprise or steal some of the glow from your ‘light-bulb’ moment when you hear what Dave has to say here but let’s just say you will be unlikely to make those mistakes again once you have seen this DVD!

The great thing about DVD’s like this is the fact that they provide global access to important information, giving bodybuilders the opportunity of a seminar with one of the sports masters regardless of their location.

This DVD has been highly anticipated by Dave’s legions of followers and there is no doubt it is destined to become as important an item to the bodybuilder of today as Arnold’s ‘Education of a Bodybuilder’ was back in the day when books were the only way to present information.

Now, talking of books, one item that has achieved a somewhat cult status in the bodybuilding world is…

DAVE PALUMBO’S PERFECT PRISON PHYSIQUE

Written back in 2006, this book is not just relevant to anyone unfortunate enough to find themselves in prison, the key principles, thoughts and training techniques are valuable to anyone who calls themselves a bodybuilder. Here you will find chapters on basic nutrition, exercise selection and performance, training cycles, questions & answers and contest preparation. You will also find outlines of diets and supplement advice.

The unique thing about this book is the fact that it is, in essence, tailored to fit the needs of an athlete functioning with restricted resources. The restriction in this case may be related to prison confinement, however it is just as relevant to anyone who trains with limited equipment and a tight budget when it comes to purchasing food and supplements. It is also extremely relevant to the person who is always making excuses for why they can’t train or why they can’t make significant progress due to lack of resources.

‘Perfect Prison Physique’ functions as a great guide to bodybuilding for those wishing to take up the sport. Even as motivational tool this book is a worthwhile addition to your bodybuilding library. It is also quick and easy to read…leaving you plenty time to start working out once it has fired up your motivation!

DAVE PALUMBO…THE FUTURE

Getting back to our subject, Dave Palumbo, along with being in constant demand for private coaching and nutritional advice, Dave has just recently set up his own mega -site for bodybuilders www.rxmuscle.com which will also be the breeding ground for many spin-off multi media projects. In addition to this, Dave’s supplement company SPECIES NUTRITION (which her runs with his fiancé, fellow bodybuilder Colette Nelson) has become one of the fastest growing nutrition companies in recent years. Yes, it is fair to say that life is busy for Mr. Palumbo; what’s more it doesn’t take a mystic to predict that it is about to get a whole lot busier in the years that lie ahead!

N.B. To purchase Dave’s DVD and/or ‘Perfect Prison Physique’ book go to www.davepalumbo.com. You can also check out some of the best supplements available to bodybuilders today at www.speciesnutrition.com

Leigh Penman, in addition to be a staff writer at MuscleSport Mag, has been writing for bodybuilding magazines, websites and nutritional supplement companies since 1985. Whilst residing in the UK, she earned the reputation of being one of the top female writers in bodybuilding-related media. Her credits included being a contributing editor on all the magazines in production as well as filling the shoes of Ladies Editor and Showbiz Editor on two publications (the later being on Arnold’s sanctioned magazine, ‘Bodypower’). During this time she also competed successfully on four occasions (placing in the top four in all contests).

Relocating to New York in the late 1990s she focused her writing attention to crystal healing techniques and metaphysics – however, she still maintained a five day workout schedule during this time and gained her personal training certificate.

Having also studied pharmacology in relation to sports performance, her writing began taking her in that direction until the present day which sees her embarking on a return to the magazine world, as well as extending her web-related work in the bodybuilding and fitness field.

Leigh has been working out for close to thirty years so she is clearly a writer who ‘walks her talk.’

She can be contacted personally at zeal2heal@yahoo.com.

Leigh Penman, in addition to be a staff writer at MuscleSport Mag, has been writing for bodybuilding magazines, websites and nutritional supplement companies since 1985. Whilst residing in the UK, she earned the reputation of being one of the top female writers in bodybuilding-related media. Her credits included being a contributing editor on all the magazines in production as well as filling the shoes of Ladies Editor and Showbiz Editor on two publications (the later being on Arnold’s sanctioned magazine, ‘Bodypower’). During this time she also competed successfully on four occasions (placing in the top four in all contests).

Relocating to New York in the late 1990s she focused her writing attention to crystal healing techniques and metaphysics – however, she still maintained a five day workout schedule during this time and gained her personal training certificate.

Having also studied pharmacology in relation to sports performance, her writing began taking her in that direction until the present day which sees her embarking on a return to the magazine world, as well as extending her web-related work in the bodybuilding and fitness field.

Leigh has been working out for close to thirty years so she is clearly a writer who ‘walks her talk.’

She can be contacted personally at zeal2heal@yahoo.com.

I am sure you have all, at one time or another, given your arm to the doctor and submitted to the drawing of blood in order to gain an insight into your overall health. Analyzing the various components of your blood can give a very accurate picture of your state of health and can also greatly assist the process of determining and correcting the cause of any malaise.

However, if you have been confronted with a copy of your evaluation you may be somewhat confused by the data set out before you. In this article I hope to simplify the information presented in a standard blood panel and, in so doing, assist you in understanding each reading and what it means in terms of your well being. This way, the next time you receive a copy of your blood work you will have a better idea of what each section is about.

Let’s start with the general blood count:

WBC (White Blood Cell)

White blood cells are also referred to as leucocytes. Any deviations from the given reference range can be indicative of infection and stress on the immune system.

Linked to White Blood Cells are Neutrophils. These are white blood cells that are only in the circulation for a short period of time. Their job is to kill bacteria that can lead to infection. There are several factors that can lead to their elevation, including bacterial infections, inflammatory or metabolic disorders and even stress can cause an increase in total Neutrophil count. If, on the other hand, the level falls on the low side of the reference range provided on your document, this could indicate the presence of a viral infection, a bacterial infection or perhaps a diet that is lacking in essential nutrients.

RBC (Red Blood Cell)

Also known as erythrocytes, the primary function of red blood cells is to transport oxygen (via their hemoglobin content) to the various tissues of the body. Unlike Neutrophils, red blood cells have a long life span – surviving in the peripheral blood circulation for approximately 120 days. When a decrease in these cells is noted a condition known as anemia can result. If the level of RBC falls on the high side of the given reference range there could be a danger of high blood pressure or stroke. Athletes who use androgens often experience elevated RBC’s and this can create significant health risks. Should your RBC be naturally on the high side then it is wise to consider modifying your diet and perhaps even donating blood to bring it back down to acceptable levels.

HEMOGLOBIN

Molecules of hemoglobin are found within each red blood cell. Hemoglobin serves as a carrier for oxygen and carbon dioxide transportation. If there is an increase in the level of hemoglobin present it can be an indicator of congenital heart disease, congestive heart failure or dehydration. Patients with severe burns may also exhibit high hemoglobin levels.

A low hemoglobin count can be an indication of the presence of anemia, kidney disease, severe hemorrhage or sickle cell anemia. If the level is significantly low the doctor may decide to carry out additional tests to determine the cause.

Linked to RBC count is Hematocrit. This is a measure of the total blood volume that is made up of red blood cells. An increase in hematocrit may be an indication of congenital heart disease, dehydration, diarrhea, burns etc. A decrease would indicate anemia, hyperthyroidism, cirrhosis, hemorrhage, leukemia, rheumatoid arthritis, pregnancy or malnutrition. Once again, a significant deviation from the reference range provided would mean that further tests would have to be carried out to determine the true cause.

MCV (Mean Corpuscular Volume), MCH (Mean Corpuscular Hemoglobin), MCHC (Mean Corpuscular Hemoglobin Concentration.

The MCV is the size and volume of the average red blood cell and is one of the three red blood cell indices, which are used in order to discover whether or not abnormalities exist. An increase in MCV can be caused when the red blood cells are abnormally small and this could indicate a deficiency of vitamin B12 or folic acid. It could also point to liver disease. On the other hand, a decrease in MCV would indicate that the red blood cells are abnormally large and this is usually a factor observed in iron deficiency anemia.

MCH (Mean Corpuscular Hemoglobin)

The MCH index is yet another measurement used to detect anemia and refers to the weight of hemoglobin present in the average red blood cell.

MCHC (Mean Corpuscular Hemoglobin Concentration)

The MCHC measures the amount of hemoglobin present in each red blood cell compared to its size. When a decrease is noted iron deficiency is usually the cause although it could also indicate toxic levels of lead in the system. On the other hand an increase in this reading is sometimes attributed to the use of androgens.

PLATELET COUNT

Essential when it comes to your body’s ability to form blood clots and stop bleeding, platelets are measured in order to assess the likelihood of specific disorders. A decrease in platelet count can indicate infection, anemia or even leukemia. An increase could be due to the presence of rheumatoid arthritis, iron deficiency anemia or a malignant disorder.

NEUTROPHILS

When an increase in Neutrophil levels is observed the causative factors are usually severe trauma, inflammatory or metabolic disorders, bacterial infections and even stress. If the number of Neutrophils is on the low side it can indicate a viral or bacterial infection. It can also be caused by a poor diet.

BASOPHILS

Unlike Neutrophils, Basophils do not increase in the presence of bacterial or viral infections and if an increase is noted it is usually caused by an allergic response or a parasitic infection.

LYMPHOCYTES AND MONOCYTES

Lymphocytes function to fight off bacterial and viral infections and can be divided into two different types of cells: T Cells and B Cells. T Cells are involved in immune reactions and B cells are involved in antibody production.

Monocytes are similar to Neutrophils in action, however they are produced more rapidly and remain in the system for a longer duration.

BUN (Blood Urea Nitrogen)

BUN is a useful reference point when it comes to evaluating liver and kidney function. When protein is metabolized it produces an end product called urea. Urea is formed in the liver and removed from the bloodstream via the kidneys. If an increase in BUN levels is noted it can point to dehydration, excessive protein consumption, excessive protein catabolism, starvation, renal disease and heart malfunctions. On the other hand a decrease in BUN may indicate over hydration, malnutrition and impaired liver function.

CREATININE

Creatinine is a byproduct of creatine phosphate which is the chemical used during the contraction of skeletal muscle. When you ingest large amounts of beef and other meats containing significant amounts of creatine your creatinine levels will reflect this by displaying an increase. In addition to this, the more muscle mass you carry the higher your creatine levels will be. However, a significant elevation in Creatinine levels can be attributed to a urinary tract obstruction, acute tubular necrosis, reduced renal blood flow and acromegaly. Decreased levels can result from debilitation or a decrease in muscle mass connected with an existing medical condition.

BUN/CREATINE RATIO

When this ratio is high it can indicate dehydration, hypotension, gastrointestinal bleeding and, less frequently, a catabolic state. On the other hand, a low ratio could be caused by a low protein diet, liver disease or malnutrition. However, it is important to note that athletes following a high protein diet will usually display higher ratios and this would therefore not be a cause for concern.

ENDOCRINE FUNCTION-TESTOSTERONE

The Leydig cells in the testicles form about 95% of the circulating testosterone in a man’s body. Women also produce testosterone (though in significantly smaller amounts) and this is secreted by the ovaries and the adrenal glands). If testosterone levels in men are excessively low this is usually addressed by the administration of hormone replacement therapy. The occurrence of low testosterone in women is sometimes witnessed during peri-menopause and post menopause. If this condition (i.e. low testosterone) is significantly reducing a woman’s quality of life (e.g. low libido, fatigue, depression) a small amount of supplementary testosterone may be prescribed. The use of anabolic/androgenic drugs will obviously cause elevated testosterone readings in both sexes.

LUTEINIZING HORMONE (LH)

This is a glycoprotein secreted by the anterior pituitary gland and is responsible for triggering the Leydig cells to produce Testosterone. By measuring LH levels it can be determined whether a low testosterone reading is caused by the testicles not being responsive to LH or whether the fault lies with the pituitary gland not actually secreting enough LH. The hypothalamus could also be responsible as it secretes ‘Luteinizing Hormone Releasing Hormone.

In cases where the testicles are observed as being non responsive to LH, substances such as clomiphene and HCG will offer little assistance. However, if the fault lies with pituitary gland and its failure to secrete enough LH improvement should be observed following drug therapy.

ESTRADIOL

Estradiol is the most potent of the estrogens and elevated levels can lead to water retention, fat gain. Gynecomastia and occasionally prostate enlargement and tumors. Since this is the primary estrogen involved in the suppression of testosterone and elevated level goes hand in hand with a hypogonadic state (low testosterone). Increased estradiol levels can also be indicative of testicular tumor, adrenal tumor, liver disease and hyperthyroidism. Due to its potential to create significant disruption it is important for men to pay attention to estradiol levels.

So there you have it, a look at some of the basic categories covered during a routine blood panel. By understanding these values you can now enter an educated and productive discussion with your physician next time you get your blood work done.

Leigh Penman, in addition to be a staff writer at MuscleSport Mag, has been writing for bodybuilding magazines, websites and nutritional supplement companies since 1985. Whilst residing in the UK, she earned the reputation of being one of the top female writers in bodybuilding-related media. Her credits included being a contributing editor on all the magazines in production as well as filling the shoes of Ladies Editor and Showbiz Editor on two publications (the later being on Arnold’s sanctioned magazine, ‘Bodypower’). During this time she also competed successfully on four occasions (placing in the top four in all contests). Relocating to New York in the late 1990s she focused her writing attention to crystal healing techniques and metaphysics – however, she still maintained a five day workout schedule during this time and gained her personal training certificate. Having also studied pharmacology in relation to sports performance, her writing began taking her in that direction until the present day which sees her embarking on a return to the magazine world, as well as extending her web-related work in the bodybuilding and fitness field. Leigh has been working out for close to thirty years so she is clearly a writer who ‘walks her talk.’ She can be contacted personally at zeal2heal@yahoo.com.